5 Common Nutrition Mistakes

There are many misconceptions about healthy nutrition. Here are 5 common mistakes that people make.

Not eating enough protein

Protein means “of first importance” in Greek, so when you are choosing what to eat, first of all chose a good quality source of protein. Proteins are made of 20 different amino acids, some amino acids are essential – they must be consumed in the diet – whereas some are non-essential – your body can manufacture them. Amino acids and proteins are found in many foods. Meat, fish, seafood, dairy and eggs are primary sources of protein, but small amounts of protein are also found in grains, beans, nuts, seeds, and legumes.

Proteins are essential for building muscle tissue, collagen, bones, neurotransmitters, some hormones and for liver detoxification. Aim to eat good quality, lean and preferably organic sources of protein. It is recommended that we consume between 0.8-1.2g of protein per kg of bodyweight per day. So for example a 70kg man would need to eat up to 84g of protein. Most meat is roughly 22% protein so if you divide 84 by 0.22 it will equal the amount of “meat” you would need to eat to meet that protein requirement. In practice an average chicken breast is 170g chicken breast and would have around 37g of protein in it. A 70kg male would need to eat roughly 2 eggs for breakfast, a piece of fish for lunch and a piece of chicken for dinner to get the top end of protein they require on a daily basis. Obviously, more would be needed if you exercise as exercise damages muscles and more protein is required for muscle repair. In this case more protein can be gained by using protein shakes.

Evidence exists that high protein meals improved appetite and sense of fullness. Research published in the journal Obesity demonstrated that men eating a higher protein diet (25% of total calories) had less preoccupation with thoughts of food, and a decrease in late-night eating compared to men eating a normal protein diet (14% of total calories). So eating more protein is a great way to control your weight without thinking about cutting calories.

There is an argument that using protein shakes can be useful as a meal replacement and indeed research does suggest that whey protein shakes are better for weight management compared to using soy protein or carbohydrate shakes (Baer DJ, et al 2011). However, as demonstrated in the British Journal of Nutrition in 2011 eating a protein rich (38% of total energy) solid meal was better for appetite control and sense of fullness when compared to a protein rich (38% of total energy) liquid meal.

Being scared to eat fat

Unfortunately will still live in an era where we are scared to eat fat. Fat makes us fat and clogs our arteries. Therefore low fat products and egg white omelettes still prevail. However, fats are healthy for us. There are subclasses of fats called essential fats (omega 3 and omega 6 fats) that we need to get in our diet. We even need some of the dreaded saturated fat in our diet – just not too much. We get these essential fats from cold water fish, nuts, seeds and olive oil.

A study published in Diabetes Care examined the value of eating 75g of nuts (food rich in healthy fats) instead of a calorie equivalent muffin (muffins are often touted as a good breakfast food). A total of 117 type 2 diabetic subjects were randomised to one of three treatments for 3 months. One group received 75g of nuts, another group received a protein-fortified muffin, and the third group received half a serving of nuts with half a serving of muffin. The results showed that the group eating nuts had significant improvements in blood sugar management and serum lipids compared to the muffin and half nuts / half muffin group. This highlights the importance of sound nutrition and eating healthy protein and fats to help control your blood sugar, energy and sense of fullness.

Not eating breakfast

For whatever reason people still skip breakfast, perhaps because they are too busy to eat, don’t feel hungry or think that it can help them lose weight. The content of a healthy breakfast is debatable with the government and mass media promoting processed sugary foods as healthy.

Scientists at the University of Missouri used functional magnetic resonance imaging (fMRI) of the brain to identify whether breakfast consumption would alter neural activity in the regions of the brain that control appetite and satiety in a group of children. The researchers found that breakfast consumption led to better outcomes in terms of appetite control and sense of fullness compared to skipping breakfast. If you eat breakfast and stabilise your blood sugar better throughout the day you are less likely to consume excess calories and sugary snacks in between meals and make better food choices through the day. They also found that higher protein breakfasts were better than a normal cereal and milk based breakfast.

Over relying on Carbs for “energy”

Carbohydrate loading is a concept that both athletes and the general pubic know of. This is largely due to the marketing of carbohydrate based products such as whole grains, sugary snack foods and sports drinks being the champion or elite sports performance, and in some part to information passed on via successful ex-elite athletes extolling the virtues of the dietary regimens that propelled them to the top of their sport. The concept of carbohydrate loading improving performance has been so successful that people think they need to eat carbohydrate for day to day energy. However, your body can make energy from protein and fats as well as carbohydrates. Most people are unaware that we predominantly use fat as our main energy source at rest with only a small contribution coming from carbohydrate. It is only when we undertake intense bouts of exercise that carbohydrate becomes the main energy source. So unless you are exercising at a high intensity several times a week you don’t need to eat as much carbohydrate as you think.

The other mistake people make is that they need to get their carbohydrate in the form of bread, rice, pasta and potato. But there are so many other foods that are sources of carbohydrates such as vegetables, fruits, nuts and seeds, legumes and pulses. All of these foods should be consumed to provide carbohydrate not just starchy grains and potato.

In order to turn your food into energy it has to go through many chemical steps that require vitamin and mineral co factors. The process of breaking down carbohydrates to energy required a host of B vitamins, vitamin C, zinc, magnesium, iron, copper, selenium and CoQ10. Clearly these nutrients don’t just come from starchy grains and potato but from a balanced diet of meat, fish and seafood; vegeeables, nuts, seeds and fruit as well.

Counting calories

Deciding the best way to lose weight can often be a little tricky – the basic premise of taking in less calories and burning more calories in the form of exercise holds true but there are a couple of caveats. The Department of Health recommends a calorie intake of around 2000 calories per day for women and 2500 for men and there have been calls to increase these guidelines by another 400-500 calories. However these guidelines may be too high or people just do not follow them and eat too many calories considering the number of people that are overweight in the UK. If you eat fewer calories you should lose weight, however the type of calories consumed can also have an impact on weight loss.

Research from Harvard School of Public Health investigated what would happen to people who eat a 1500-calorie low fat diet (1800 calories for men) compared to an 1800-calorie low carb diet (2100 calorie for men). The findings were that the higher calorie low carb dieters lost more weight than the lower calorie low fat dieters. A third group was studied who consumed a 1500-calorie (1800 calories for men) low carb diet and these people lost the most weight.

Another study looked at people on a calorie matched low carbohydrate or low fat diet, the food ratios were as follows:

• Low-fat: 60:20:20 (carbohydrate:fat:protein)
• Lower-carb: 45:35:20 (carbohydrate:fat:protein)

Women eating the low carb diet lost an average of 3.4 lbs (1.5 kg) more than the women eating the low fat diet (an average of 19.6 lbs v 16.2 lbs). Even the low carb diet was still fairly high in carbohydrates and could have been reduced further to maximise weight loss.
This would suggest that lower carb diets are better for weight management that low fat diets, but calories also need to be accounted for.


  • Avoid these common mistakes and make sure you…
  • Eat more healthy proteins such as lean meats and oily fish.
  • Eat breakfast every day. Eat eggs, fruit and yoghurt or porridge.
  • Eat healthy fats such as fish, eggs, nuts, seeds, avocado and olive oil.
    Cut back on the starchy carbs for energy, you don’t need as much as you think. Instead eat more vegetables.
  •  Be aware of the calories you eat but don’t count them religiously.



Baer DJ, et al. Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults. Journal of Nutrition. 2011; 141(8):1489-94

Greene, P. Willett, W. Devecis, J. and Skaf, A. (2003). Pilot 12-week feeding weight-loss comparisons: low-fat vs low-carbohydrate (ketogenic) diets. Obesity Research. 11(suppl): A23.

Leidy H. J, Bales-Voelker LI, Harris CT. A protein-rich beverage consumed as a breakfast meal leads to weaker appetitive and dietary responses v. a protein-rich solid breakfast meal in adolescents. British Journal of Nutrition. 2011 Jul;106(1):37-41. Epub 2011 Feb 15.

Leidy H. J, Lepping, R. J, Savage, C. R. And Harris, C. T (2011). Neural Responses to Visual Food Stimuli After a Normal vs. Higher Protein Breakfast in Breakfast-Skipping Teens: A Pilot fMRI Study. Obesity, 19, (10), 2019–2025.

Leidy HJ, Tang M, Armstrong CL, Martin CB, Campbell WW. (2011). The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity, 9 (4):818-24. Epub 2010 Sep 16.

Sandercock, G. R. H. Voss, C. and Dye, L. (2010) Associations between habitual school-day breakfast consumption, body mass index, physical activity and cardiorespiratory fitness in English schoolchildren. European Journal of Clinical Nutrition 64, 1086-1092 (October 2010) | doi:10.1038/ejcn.2010.145

The Endocrine Society. “Cutting Carbs Is More Effective Than Low-Fat Diet for Insulin-Resistant Women, Study Finds.” ScienceDaily 21 June 2010. 7 July 2010 <http://www.sciencedaily.com¬ /releases/2010/06/100619173919.htm>.

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New Websites Launched

Our brand new websites have just been put up online. We have designed and built websites for our other businesses and just wanted to share with you.

Steve wants to share more specific nutrition information and will do so from his new website at sports nutritionist london On this website along with details of his services Steve will be sharing the specific nutritional protocols he uses with his private clients. He’ll show case studies and make specific supplement recommendations. You’ll get to see how Steve diagnoses different nutritional issues and read his specific strategies for overcoming them.

Over at my new website which can be found at city personal trainer I will highlighting articles on my blog which deal with many of the aspects of Personal Training that I feel will be of interest to readers. I’ll be looking at exercise protocols that I use with my corporate clients to get them in great shape. I’ll also be discussing some of the injury rehabilitation techniques I use with my clients as well as some of my own nutrition tips and healthy menus.

We invite you to check out our new sites and the Facebook Fanpages that accompany them.


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Change For Life.

With our society becoming ever more sedentary, our desire to cram more and more things in to less time and with the huge leaps in technology we have seen over the last decade, can we blame ourselves for wanting an easier more convenient life? Social interaction involves poking your friends on Facebook rather than actually going out to meet your friends for lunch. Exercising the thumbs’ from texting rather than cycling to work might be the most activity our generation gets. Then there is the food we eat – fast, convenient foods loaded with fat and sugar whet the pallet of most of us rather than chicken and broccoli. It’s no wonder the government are trying to meet this challenge head on with initiatives such as Change For Life. Halting the decline in health and rapid rise in obesity is a challenge for everyone in the country.

Risk for unfit kids

The number of people classed as obese is on the rise, especially children. In 2001 The National Audit Office estimated that 8.5% of 6 year olds and 15% of 15 year olds were obese, and unless things change The British Medical Association suggests that by 2020 20% of boys and 33% of girls will be obese. The Parliamentary Office of Science and Technology have highlighted the health consequences of being obese, leading to a whole range of disease in adulthood, including type 2 diabetes, coronary heart disease, arthritis and cancer.

Warning signs

Body mass index (BMI) is the most common way of assessing if you are obese; however the waist to hip ratio (WHR) is also used.

• BMI – divided your weight in kg by height in meters squared. Say you are 1.5m tall and 52 kg BMI would be 52 divided by (1.5 x 1.5 = 2.25) 2.25 = 23.11. The Parliamentary Office of Science and Technology suggest of a BMI of 20-25 is a healthy range.

• WHR – measure around the narrowest point of the waist the widest point of the hips. This should be of 0.8 for women (i.e. the waist should be 80% of the hip measurement) and 0.9-1 for men (i.e. the waist should be 90% of the hip measurement). Anything more than this means you need to get active.

Summer shape up

Inspire yourself and your friends to get off the sofa this summer and get out in the sunshine. Get yourself and your friends to look and feel better, be healthier and have a happier life.

PeakXVfitness bootcamp

Bootcamps and organised outdoor fitness groups like PeakXVfitness bootcamp on Wandsworth Common would be a good place to start. Check the Internet, yellow pages or just click here. Outdoor fitness training groups not only offer great workouts, but they are a fun and social way to exercise. Many people enjoy the group sessions and get inspired and motivated exercising with friends. Plus you have an instructor setting out the session, telling you what to do, checking your technique and making sure you have a great workout.

One of the secrets of PeakXVfitness bootcamps is that we use weight bearing activities such as kettle bells, medicine balls and resistance exercise bands. These types of exercises are great for girls as having a little extra muscle is a great way to burn extra calories and burn fat. These types of exercises also should help promote bone mineral density which is especially important for women, as it helps to offset the development of osteoporosis.

Summer is also a great time to join and outdoor fitness group to top up the vitamin D levels in the sun – great for the immune system, strong bones and healthy muscles.

Some other great places to start to exercise would be to go to the pool such as Tooting lido or Balham Health Centre. Local council gyms are generally affordable and have reasonable facilities but you are left to your own devices in these places and unless you know what you are doing your might not get the best workouts to reach your goals. Also look at the Change For Life website and see what local schemes are going on in your area to get you active.

Using workout DVD’s from social role models such as the Pussy Cats Dolls dance routine or other celebrity fitness regimens will help trim the waistline and burn extra calories and is a good choice if you are a conscious exerciser or can’t get your head around exercising outdoors.

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Look 7 Years Younger in 7 Days

Resolve to do these 5 things in the next 7 days and people will say you look years younger.

1. Sleep 8-9 hours each night. We could all do with getting more sleep and most of us survive on 6-7 hours a night but this leaves us tired and lacking energy, not to mention the bags under the eyes. We know that people who don’t get enough sleep are more overweight, suffer more heart disease and cancer, and tend to eat more during the day so there is something about sleep that perhaps we don’t fully understand yet that improves our health. In as little as a week you can look and feel younger by getting a couple extra hours a night. The bags will start to go, your energy will improve and you’ll notice people looking at you thinking something about them has changed??!!

2. Simply drink more water. Chronic dehydration is rife in the population as we survive of juice, tea, coffee and soda drinks – but what about plain old water? Did you know that your body is 70% water? If you are dehydrated your cells suffer and it is common to have dry skin, lacklustre hair and be all round sluggish. Try this tip over the course of a week and your skin will regain that glow, your energy will improve and you’ll feel great. Times your body weight in kg by 0.04 and that will tell you how many litres of water you should be drinking throughout the day. However ease into it as if you go from drinking 1 litre of fluid a day to drinking 2 and a half, you’ll be on the toilet all day. Also try adding a pinch of salt to each litre you drink as this will help the kidneys absorb the water.

3. It sounds obvious but exercise will literally add years to your life and if you can get 3 or 4 workouts done in the next week your friends will be asking you what you have done to look so good. You see it’s the endorphin release that comes with exercise that makes you look and feel better after exercise. Sure you’re not going to lose much weight in a week, but by simply starting to exercise and feeling better about yourself you will look and feel younger.

4. There are a plethora of supplements on the market many with claims that they can make you look younger. I recommend that everyone take a multivitamin and mineral and the antioxidants such as vitamin C, vitamin E, zinc and selenium in a multivitamin help to protect your body from free radical damage. Take for instance someone who has sun damage to the skin from too much bathing – the skin is saggy and wrinkled. It is the free radical damage to the skin from sunlight that causes this aging of the skin and by taking antioxidants in a multivitamin and mineral you can support your body’s natural antioxidant enzymes and protect your skin. Taking a multi vitamin and mineral can also help to give your stronger thicker nails and shinier hair which all adds up to looking younger.

5. Stress is probably one of the biggest killers in the western world – the stress of paying your mortgage, the stress of travelling to work, dealing with your boss and work deadlines, dealing with the stress of personal and family relationships all take there toll. This stress adds up to making your look older. Simply employing some stress reduction techniques such as stretching, yoga, deep breathing – whatever works for you can lighten the burden on you and lead a more centred and calmer outlook on life. This will all translate into looking and feeling younger.

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Wandsworth Nutritional Therapist

Wandsworth nutritional therapist explains why you should eat organic food to prevent insulin resistance. There tends to be quite a debate about the pros and cons of organic food. Some research studies come out claiming organic food is healthier in terms of nutrient density compared to no organic food. For example The Soil Association’s document “organic farming, food quality and human health report” concluded that the evidence supports the hypothesis that organically grown crops are significantly different in terms of food safety, nutritional content and nutritional value from those produced by non-organic farming and recommends that consumers wishing to improve their intake of minerals, vitamin C and antioxidant phytonutrients while reducing their exposure to potentially harmful pesticide residues, nitrates, genetically modified organisms and artificial additives used in food processing should, wherever possible, choose organically produced food.


However other research claims that organic food is not healthier than nonorganic food, see here for more on this.


What seems to be missed in the debate on organic versus non-organic food is the irrefutable fact that most non-organic foods are covered in a chemical cocktail of pesticides, herbicides and fungicides. There are over 400 chemicals licensed to be sprayed on crops throughout the UK, often times in combination. A field of wheat can be sprayed up to 8 times from the time it’s sown to the times it’s harvested with multiple chemicals. What we are starting to realise is that these chemicals are a leading cause of insulin resistance, obesity and diabetes.


There is now a huge body of evidence that links persistent organic pollutants (POPs) to diabetes. A study in 2006 study found a “striking” dose response relationships between six POPs and the prevalence of diabetes in U.S. adults. The higher the levels of these POPs found in their blood, the higher the prevalence of diabetes. In a follow up study published by the same authors PCBs and organochlorine pesticides were the most strongly associated with the prevalence of diabetes.


The mechanism behind the link between pesticides and diabetes is as follows. These PCBs and organochlorine pesticides are similar in chemical structure to your body’s own oestrogen. Therefore they are capable of mimicking oestrogen in the body and binding on to oestrogen receptors on cell membranes.


We now know that the beta cells in the pancreas that release insulin have oestrogen receptors on them. These beta cells can become stimulated by the widespread environmental contamination of pesticides leading to increased insulin secretion with or without the presence of sugar in the blood and leading poor blood glucose maintenance.  If you have constantly high insulin levels the cells become insulin resistant and you can develop diabetes or become obese.


Now earlier I stated that most non-organic foods are covered in these chemicals and in my Wandsworth nutritional therapist 12 week nutritional therapy programme I help my clients decide which food they can buy organic and which they can buy non-organic. The Environmental working group have published a list called the dirty dozen. This is a list of 12 foods that are most contaminated with pesticides and definitely should be avoided unless they are organic. These include:


  • Celery
  • Peaches
  • Strawberries
  • Apples
  • Blueberries
  • Nectarines
  • Peppers
  • Spinach, kale and collard greens
  • Cherries
  • Potatoes
  • Imported grapes
  • Lettuce


They also published a list called the clean 15 – this is a list of foods that had the least amount of detectable pesticides on them. The Clean 15 include:

  • Asparagus
  • Avocado
  • Cabbage
  • Cantaloupe melon
  • Aubergine
  • Grapefruit
  • Kiwi fruit
  • Mango
  • Onions
  • Pineapples
  • Sweet corn
  • Onions
  • Sweet peas
  • Sweet potatoes
  • Watermelon


Some evidence from the past


The Haughley Experiment was the first scientific comparative study of organic farming and conventional chemical-based farming, started in 1939 by Lady Eve Balfour. In the book “The Haughley Experiment” you can find a reference to a school in New Zealand who began farming their own organic food. They had a noticeable reduction in children reporting to the school nurse and a significant reduction in injuries among rugby players, particularly ligament injuries.


So not only does eating organic foods protect us from consuming chemicals that may lead us to be overweight and obsess or develop diabetes, they may also protect our bodies from illness and injury. Bob Rakowski sums it up nicely when he suggests that if you are not buying organic food you are supporting and industry that is poisoning every man, women and child on the planet.


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Get parabens out of your life

Nutritionist for weight loss Steve Hines shares some new insights into the dangers of using products containing parabens.


One thing you can do to protect yourself is to read the labels on your personal care products and look for products that are paraben free.

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Food myths number 13 – Dairy

Nutritionist for weight loss Steve Hines shares his food myth number 13 – dairy. Do we really need to eat?

What do you think? Do you eat it?


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What are nutritional supplements

We have launched Steve”s new book on kindle

What are


Plus you can also get the little book of nutrition tips as well…






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London nutritionist food myths 12 – Soy

London nutritionist Steve Hines shares his thoughts on Soy foods. They are not as healthy as you think.


To learn more about healthy eating contact Steve Hines for a consultation.


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5 Top Tips to Looking Like a Supermodel

These are the 5 Top Tips to Looking Like a Supermodel.

Eat a healthy diet

This seems obvious but if we delve a little deeper and distinguish what is a healthy diet we can actually get some results and a slender waistline and slimmer curves.

The golden rule is to reduce insulin release. Now, insulin is an important hormone to control your blood sugar and you need some released at regular intervals every day to be healthy, but what you want to avoid is large surges of insulin from eating sugary starchy foods like sweets, pizza, doughnuts, croissants, bread, chocolate, pasta, cakes and biscuits. You should also cut down servings of rice and potatoes as well. The more that you produce insulin each day the less fat burning you will get.

The best way to do this is to eat a Low GL diet or a Paleo diet both of which focus on eating healthy lean protein sources like meat, fish and eggs, as well as healthy fats, like olive oil, avocado, nuts and seeds and food low in sugar such as all green vegetables, some fruits, nuts, seeds, beans and legumes.
If you centre your diet on these recommendations you will start to lose excess fat from your tummy, thighs and arms, drop a dress size or two and start to look and feel a lot better about yourself.

Exercise 4 times a week

We all know we need to take exercise and the general advice is to get at least 30 minutes of exercise a day. However if you want that supermodel body this is not enough. You will need to do a good hour of exercise at a high intensity at least four times a week – yes four times a week. Research has shown that weight loss results can be up to 70% greater when training four times a week compared to three times a week.

After you have warmed up you need to do two types of exercise 1) high intensity interval training and 2) resistance training.

High intensity interval training means you exercise very hard for a period of time, say 30-60 seconds – be it sprinting, walking uphill on a treadmill, spinning or even doing step ups on a step block, followed by a period of active rest for 1-2 minutes to get your breath back. This could be walking, cycling at a slow pace or just marching slowly on the spot. If you can do this for 20-30 minutes you will get a great workout and you will be burning fat for hours afterwards compared to going for a 20-30 minute jog.

Next you need to do resistance exercise. This means pushing, pulling and lifting things, be it a dumbbell, a kettle bell, resistance bands or just your own body weight. You need to do exercises that use lots of muscle such as squats, walking lunges, deadlifts, kettle bell thrusters or chin ups that are used on our outdoor personal training group exercise classes. These exercises use much more fat as fuel than doing some biceps curls whilst sitting on a bench or doing tricep kick backs, and will give you leaner legs and a toned bottom so you look great in those skinny jeans


You’ve probably all heard you need to get your 8 hours sleep each night. If you don’t you can often times look very tired with dark circles under your eyes and lack that vital energy to get you through the day. But now science is helping us understand that a lack of sleep can make us fatter and sicker. People who get the least amount of sleep are more likely to suffer from heart disease, cancer and other diseases.

But as we want to look like a supermodel a lack of sleep actually causes us to eat more throughout the day, with a tendency to eat lots of sugary snacks to boost energy. When we don’t get enough sleep we produce a substance from our stomach called grehlin. The less sleep we get, the more grehlin we produce.


Grehlin’s job is to tell the brain we need to eat and hey presto you end up eating way more food than you actually need. We’ve all done it, only got 5 or 6 hours sleep and been ravenous all day. Well, now you know why. So make sure you get those 8 hours of sleep each night.

Take supplements

First and foremost we get our nutrition from our food, making healthy choices such as meat and fish, vegetables, nuts and seeds and some fruits. But due to our uniqueness some of us need more vitamins, minerals and healthy fats than others and our food is also less nutritious than it was 50 years ago because a lot of our food travels from all over the world – being picked unripe or losing nutrition on its journey; and because our soil has less nutrition in it to feed the plants.

So we should all be taking at least a daily multivitamin and mineral. Getting a little boost of these nutrients can add the finer details to looking like a supermodel. A little boost of zinc, magnesium, B vitamins can give you healthy hair and nails and some omega 3 can give you fresher healthier looking skin.


Stress makes us age faster, greying the hair, wrinkling the skin and giving us a paler complexion. So it makes sense in order to look your best to practice some stress reducing techniques.

Science tells us that stress is relived by have an outlet for our frustrations such as having a hobby or diversion. This could be exercise, playing an instrument, watching movies – whatever – but taking some time for yourself is a big help. Stress is also reduced by having a real or imagined sense of control and having social connectedness, so this is where being organised so that work and family life doesn’t get on top of you and you’re able to enjoy spending time with friends and loved ones. It’s amazing how much better we feel after we have laughed so surround yourself with happy, funny people and you will have a greater sense of well being that translate into a fresher healthier looking body.

Put these five tips into action to begin to get that gorgeous figure and you’ll look and feel like a supermodel.


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