Do we have to become fitness machines ??

I have been feeling beyond guilty the past couple of weeks, that my own mission has taken me away from my readers. Which makes me think about how mechanical we can become when we set ourselves a serious fitness goal. Have i become a fitness obsessed machine, a person that cant make time for her usual duties? is this the norm ? Should you feel guilty ?. I am not entirely sure of the correct answer to these questions. None the less my desire for success burns stronger than ever, my body goals well within my grasp. To think ten weeks has passed since my last cheeky snack, a luxurious bingefest and a night on the tiles, filled with cocktails and of course the inevitable next day hangover. There are moments when i sit at home and all i can think about is chocolate or pizza, but when i wake up the next day i realize the chocolate would have only given me instant satisfaction, i would have had nothing to show for it the following day. My sixteen week transformation is in its last phase, and to think i have passed up hundreds of those cravings is mind blowing. I feel empowered to know i have the ability to fight that demon on my shoulder. Even though my transformation is specifically focused on my body and health, i have no doubts this strength is going to have a huge effect on the rest of my life. So maybe i have become mechanical and a little distracted, but i think from time to time we have to be a little selfish and achieve new goals. I have become a stronger person a more determined person and of course a healthier person. I guess in some ways i have answered the question. That sometimes we can become obsessive but that doesn't mean we are machines, if anything our emotions are heightened. Would love to hear what your opinions are, do you become selfish when you are trying to get in shape, do you feel guilty ??

Leave a comment below 

xx 

The Nathalia Melo Post workout series. Including part one & part two

Part One 

                                                               Part two 

We would just like to say a huge thank you to Irish Muscle and of course the beautiful Nathalia Melo. We would love to hear your thoughts on Episode one ? Is there anyone you would like to see  on the couch. Let us know and leave a comment below

 

My Bang and Olufsen experience

Some people would consider themselves emotional trainers, no i don't mean they cry during training. Actually they might not even realize they are emotional trainer. An emotional trainer is a person who finds exercise a source of fulfilling or satisfying an emotional desire through training. A person who finds training satisfying to the soul and the mind. Some however just train our of necessity, some people on the other hand detest exercise. There is nothing wrong with any of these methods, each person is different in their reasons and different in their feelings towards exercise. 

For me exercise is one hundred percent linked with emotion, it is an outlet for me to overcome my mind, to be tough and to let off steam. When i train i like to put my headphones one, turn the music up as load as possible, get focused and connect with my emotions to get e through my workout. You might think emotions, training and music are totally unrelated, but for me they are necessary together. Again everyone is individual. On a typical day to day i would consider myself musically eclectic, but at the gym my music needs to be empowering. I find myself listening to some heavy music that i wouldn't typically listen to, again linked to the emotional connection. When i wore my Bang+Olufsen head phones, i escaped into the zone. Nobody could speak to me, i could hear nothing except my thoughts and the music. To be honest the sound was so good, i actually could barely hear my thoughts, and that never happens. The H6 play headphones by Bang + Olufsen were a luxury compared to my typical iphone earphones. They didn't fall out, they didn't irritate my ears and the sound was pristine, it was beyond refreshing. As a person who spends a lot of time in the gym, a great set of headphones is essential and worth every penny. Bang + Olufsen is a danish company who produce luxury sound systems. As you all know from reading my blog i am a huge fan of unusual , untypical brands. If you are looking for stylish, sophisticated and modern then the Bang + Olufsen H6 play headphones are for you, a nice change from the saturated Dr Dre beats headphones that the majority wear. If you are like me and are passionate about music with training then try Bang+Olufsen, or maybe a gift for a boyfriend or Girlfriend. B+O are now located in Donnybrook, on the main street. 


  

               Sporting my Band+Olufsen H6's 
                 for one of my many workouts

For more information on Bang + Olufsen. Follow them on Facebook & Twitter 

https://www.facebook.com/BangAndOlufsenDublin?fref=ts

The Bikinibrawn Focus Group

I cant belive i am only getting around to posting this now. It has been very tough to find time to blog , between my own hectic schedule and as i am sure you all can see i am well into the guts of my sixteen week transformation, i am currently on week twelve, so as you can imagine the diet and training is getting quite laborious and intense. Bikinibrawn has developed so much over the past couple of months, the readership has also developed and of course grown. 

I realized that Bikinibrawn readers don't come in a set formula, nor is there a set formula for women who want to be healthy and look good. Bikinibrawn readers come in all shapes and sizes, also in different stages of their goals, some only starting out and some struggling in the development, they also come in a huge variety of ages. It made me think that i don't really know my readers. Bikinibrawn is a community, it definitely didn't start that way. I have always enjoyed talking about my own opinions, my own struggles and of course discuss and review products that i enjoy, But if this blog is a community then one persons opinion on health, fitness and products just isn't dynamic or real. So i decided why not get together with some of my readers, get them involved, get to know them. The results were mind-blowing. Not only did i underestimate the interest in my blog but i also underestimated how much people respect me. I am not a personal trainer or a dietitian, and i don't ever pretend to be. I am just the girl next door who has fell in love with Health and fitness. I discovered that Bikinibrawn had a fanbase, it was helpful, it was motivating and it now brought people together who want to improve themselves. 

The focus group got together early last Saturday morning, The focus group took place in Pog fro-yo in Dublin city center. A great little health food eatery on bachelors walk. 
Obviously being the first Bikinibrawn focus group i expected it to be a bit of a trial event, it was the first time i have ever done anything like this. I also had a huge list of company's involved, so i was very curious to see how proactive my girls would be at reviewing the products.

Like i mentioned i was expecting a few teething problems seeing as it was the first ever Bikinibrawn focus group. To my surprise the get together went better than i could have ever imagined. The discussions were honest, dynamic and relaxed. Each member got involved, shared their stories and experiences. Conversation was fluid and colourful, as we all drank smoothies and juices.
The product discussion section i also found went hugely successful, which i will be including shortly.

I was mostly blown away by the response i received after the event. I received a couple of heartfelt messages and social media messages, that really chocked me up. To say i am satisfied about how the event went would be an understatement. What i learned was the fact we are all very different but our journey and struggles are the same, even if our goals are different. We all seek support and information. We all have moments where we felt weak and powerless in our pursuit to be better, but we also have many moments of glory. I think a focus group is just the thing to keep people on the right track, as women we love to chat. The focus group is an opportunity to discuss your journey, struggles, secrets, tips and chat about recipes and products. I am definitely going to be holding another one in the near future, possibly in May, if interested please leave a comment below. I also highly recommend organizing your own fitness focus group. Why not get together with ten of your family and friends, chat about health, training, exercise . 

You don't need to wait for the Bikinibrawn focus group  

I want to thank all the individuals who turned up and participated.   I also want to thank all the amazing brands who git involved 

Dr Zaks Uk ( protein bread & pasta )
O'egg ( Liquid Egg Whites )
Pulsin food group ( Health foods )
Bounce balls ( Protein bars )
Baby b brown ( Self tan )
Dr Antonio Martins ( Coco coconut water )
Keen ( Nut butters )
Cathy's Spelt ( Homebake spelt goods )
Pukka herb tea's
22 day nutrition ( vegan protein goods )
Better you ( Trans dermal and sublingual vitamins & minerals )
Pog Fro yo ( Salad & Juice bar Bachelors walk dublin) 

For any information on the Bikinibrawn focus group or for any of the products mentioned above please email Kellysbikinibrawn@gmail.com

( The full group review will be up shortly , find out what all the girls thought of the products)

Get Slender with Slendertone

We have been fortunate enough to work in collaboration with Slendertone Uk previously, and we are even more excited to be working with them again. Slendertone and Bikinibrawn are offering a Slendertone Optimum worth 399.00 euro. I am sure you can all agree this is an amazing prize. The BB Slendertone competition will be running over our social media pages, between now and the 5th April. To enter you must tell us why you would love a Slendertone belt in your life, be honest, be genuine and of course get sharing, Rt, Like, Share. Slendertone as we know is a Electrical muscle stimulant product, that contracts your muscles using electric pulses. Slendertone is known worldwide, and has also been on the radar for a very long time. The product has with stood the test of time and people still have huge interest, proving there must be something special about Slendertone. Our last link, seen me put their abs belt into action. I found the belt to be brilliant, easy to work and fits in nicely with my hectic schedule. An amazing tool to supplement into your healthy life. Again like anything eating healthy and including more exercise will see you get the best possible results from your slendertone belt. So what exactly is an Optimum belt by Slendertone ??


Well read below and see what all the fuss is about

 'Slendertone Optimum'

Slendertone Optimum is an easy to use, revolutionary full body trainer with EMS (Electrical Muscle Stimulation) and TENS (Transcutaneous Electrical Nerve Stimulation) technology, which has twenty three top programmes built into one single unit, for use in the following areas:

• Sport: develops strength, speed, endurance and recovery for sports
• Toning: builds and defines your muscles for a toned body
• Pain Relief: use the TENS technology to reduce pain
• Relaxation: relieve muscle pain and daily stress

Slendertone Optimum is suitable for men and women equally and is easy to set up. Optimum can be applied to different muscle groups, for example, on the back, abdomen, bottom, arms or legs. The pads are placed on the body, giving a clear picture of all the possible positions – and also the device is user friendly like all of the Slendertone products.

Slendertone Optimum is based on two technologies that have been used in the medical world for over 50 years.

EMS Technology

EMS (Electrical Muscle Stimulation) has been used for over fifty years by athletes and physiotherapists as a preparation for sport and as recuperation afterwards. This technology involves sending electrical impulses to the muscle fibers, with two or more electrodes (pads) to contract the muscles, increase strength or resistance.

TENS Technology

TENS (Transcutaneous Electrical Nerve Stimulation) is a pain relief therapy for the treatment of muscle stiffness and stress related pain, based on the stimulation of nerve fibres through electrical impulses. The operating principle works in two ways: either the nerves are stimulated to instantly block the transmission of pain signals to the brain, or the release of endorphins is stimulated that, in the course of time, allows the pain to subside.

Thanks to the combination of EMS and TENS, Slendertone Optimum can be used for various purposes: muscle building, recovery, muscular pain, everyday stress and massage

______________________________________________________________________________________________________________________

Slendertone Optimum features:

• intuitive, very easy to navigate through programmes
• electrode (pad) placement guide allows you for a quick set-up
• The most powerful on the market (up to 120 mA intensity) for a more demanding workout, adjustable intensity for beginners and experts.
• Battery time lasts up to 30 hours after 3 hours of charging
• 4 independent channels.
• Graphic LCD display with simple menu option for user friendliness and visibility.
• Medical Device Class 11A - Medicine Product Guidelines 93/42/EWG (and amendments).

Slendertone Optimum programmes

Slendertone Optimum delivers 23 programmes to address your sports, toning and health needs:

7 Sports Programmes

• Warm up, Resistance, Strength, Speed, Explosive Strength, Stamina, Recovery 
• Support for sport preparation and recovery afterwards

6 Toning Programmes

• Firming, Muscle Definition, Toning, 2 x Massage, Drainage
• Toning and defining your muscles

10 Health Programmes

• 3 x TENS, Neck/Headaches, Back pain, Sciatica, Anti-inflammatory, Regeneration, Recovery, Skin regeneration
• With these programs you can both relieve and avoid aches and pains which occur as a result of sitting too long at a desk, standing for a long period, or driving for a long time.

What's in the box:

• Optimum Control Unit Rechargeable battery operated control unit with adaptor
• 4 pairs of cables
• 2 packets of 4 small pads (5cm x 5cm)
• 1 packet of 4 large pads (5cm x 10cm)
• Travel bag
• User Manual in 5 languages (German, English, French, Spanish and Italian)
• Chart showing correct pad position

If you are interested in entering our Slendertone competition, Join the buzz on Facebook and Twitter. Follow both Bikinibrawn & Slendertone, Tell us why you would love a Slendertone Optimum. Of course share and RT. Winner announced on the 5th of April  

Green tea, almond & vanilla protein pancakes

As bizarre as it sounds this has become one of my favourite morning recipes. It is super light and seriously satisfying. I was thinking of unusual ways to use green tea powder, and this is one i came up with. Adding the green tea in the morning gives you a real kick, green tea powder is renowned for its energy boosting qualities, as well as being a natural way to suppress cravings. I really like Matcha green tea as it is 100% Japanese organic green tea.


Ingredients :

Matcha Green tea powder
Vanilla protein powder ( I like Optimum Nutrition hydro whey )
100% Ground almonds
Liquid egg whites 


How to :

In a bowl add 1 scoop vanilla protein powder & 1 scoop ground almonds, To the mixture add a half a teaspoon of green tea powder.
Add roughly three egg whites to the mixture and stir

Heat a pan. I always use a non stick pan !
Add a dollop of mixture and allow to cook for a 1 minute roughly.
You will see bubbles appear then flip.

Easy !!

Bikinibrawn catches up with model Kate Mc Daid, We also get the scoop on her new fitness venture

Myself and Kate go way back funny enough, all the way back to 2011. We both found ourselves competing in the Miss Universe Ireland pageant together.
It is amazing to see us both on the road of fitness and that is why i am so thrilled to share her story with my readers. Kate is not only a model with the Andrea Roche agency but also food science student. Kate has decided to take her love for nutrition  and take it to new levels, by taking on a new challenge with the hopes of getting into the world of fitness modelling. One thing that really struck me during her interview, was her want to help others. Kate also wants to help those with eating disorders in the future.
Check out our interview and leave a comment below 

Photo by Alex Hutchinson

Name : Kate McDaid

Age : 21

City : Dublin

Occupation : Food Science Student/ Model/ Sales assistant/ Basketball coach

Favourite workout technique ; Interval training

Pet peeve : When I see someone with a finger to the nose – Makes my stomach turn!

Nickname : Cookie (Courtesy of my massive appetite and outrageous sweet tooth:0)

Secret addiction :

Describe yourself in two words : Ambitious and Driven



Hi Kate a huge thank you for speaking to us and sharing your story. We know you have a background in modelling, pageants and are also a student. Could you tell us a little bit about that and your background?

Hi! Thanks so much for having me! I am a final year Food Science Student in UCD. I am signed with Andrea Roche Model Agency and have two titles under my belt: Miss Irish Sun 2011 where I went on to come third in Miss Universe Ireland 2011 and the ‘Irish Specsavers’ Wearer of the Year 2009’ which allowed me to compete in the ‘International Specsavers’ Wearer of the Year’ final in London. My passion is Nutrition so I hope to go on and do a Nutrition masters after I get my Food Science degree. So fingers crossed that all goes to plan.

Photo By Richie Buttle photography 

2 ) Were you sporty as a child ?

I have always played sport growing up. I used to play a bit of tennis, gaelic football and camogie in primary school, as well as Irish dancing. However things really got competitive when I got to secondary school. It was here that I took up basketball. I remember I wasn't going to start at all, the thoughts of training 3 times a week didn't appeal to me. Nonetheless, friends talked me around and before I knew it I was playing 7 times a week and loving every minute! 
I have been extremely fortunate to have captained both an Irish and Dublin basketball team, which has given me the opportunity to play in other countries such as Belgium, Bulgaria and Denmark. I am still playing basketball now with a club team and in the next few weeks I will hopefully start training with my college team for the Varsities tournament, which will be played this coming April.

3) You are currently studying food science in college and only have a couple of months left, what is it about that subject that interested you and how did you make the decision to do it in college ?

To be honest I never thought I would be doing Food Science. I really wanted to do Human Nutrition and Dietetics in DIT, Food Science was only my third choice. However I did not get enough points in the Leaving Cert. so Food Science it was. I have to say, although it has been a very challenging degree I have really enjoyed it and have gotten so much out of it. We still get to study some nutritional elements too which I love, as well as gaining an insight to how food is made and the chemistry and processing that goes behind it.

4 ) What did you hope to gain out of the course ie Jobs knowledge etc

I hoped that I would learn a lot about the way in which different ingredients work within one’s body and in various products. I study subjects such as Food Ingredients, Food, Diet and Health and Food Chemistry for example which all cover those aspects. I would like to go on and do a Nutrition masters in either Coleraine or Loughborough to develop my knowledge further. My dream job would be to work as a sports nutritionist with a team of some sort and maybe even specialize in eating disorders. However I am also extremely interested in personal training so I may combine that with my nutritional knowledge and see what happens. Early days yet sure

5 ) Did your interest in the fitness world come from studying nutrition in college or did it develop somewhere else ?

As I mentioned earlier, I have been heavily involved in sport in the last few years, so it has had a major influence on my life. I have been fortunate to work with some nutritionists over the years which made me realize the importance of food in an athlete’s diet, as well as its significance for everyone. My Dad is a diabetic so I have been trying to keep him on the straight and narrow for years! I do modeling also and given that I train so much I thought that the fitness side of the industry would suit me better. As well as this I think it would be a great way for me to promote health and fitness among others.

6 ) What is your current goal, how do you plan on achieving it and why are you so passionate about it ?

I am currently after embarking on a new journey, working alongside Matt Kelly PT at Elite Training and Nutrition. I will be put on new gym program and different diets with the aim of becoming a fitness model in the next few months. I would love to travel to London and get signed as a fitness model with an agency over there as the fitness industry is a lot larger in the UK. I love modeling and I have been blessed with all of the great experiences I have been given, however I think that fitness modeling would let me combine my passion for modeling as well as that for health.

7 ) Do you have any plans to do it competitively ?

Well if I go to London and please God get signed, it is always going to be competitive in the sense that you are going up against other athletes who are also after the same jobs etc. Nothing is definite yet but I would love to sign up for a show and compete in that to see how I would get on.

8 ) Where do you see yourself with regards your goals and dreams in a years time ?

I hope that I will have gotten the contract with an agency and that I can motivate others to start working out or eating healthier. I would like to have gotten my Nutrition masters under my belt by that stage too so that I can begin to work with 
people on a more professional level.

                                                      Photo by Alex Hutchinson



9 ) Who would be your ideal company to model for , if you could pick any in the world ?

Victoria S……:P There are a few out there who I would love to model for like Optimum Nutrition for example, however I would be honored to model for anyone who is passionate about the well-being and success of their customers. As I said before I really just want to promote health and fitness among all because I really believe it is so important.


10 ) Do you think your experience in both modeling and pageants will help you in your current venture ?

Yes, I like to think it will. Modeling can be quite cut-throat so it has definitely toughened me up which will certainly help me when I am facing a set of deadlifts for example (I hate them!). I have also gained some confidence through my experience in pageants which I think will help me with stage presence when and if I hopefully get to compete one day.

11 ) What are the major differences between fitness modelling and being a model here in Ireland ?

Model and fitness modeling can be similar in the sense that all models need to eat clean and work for their desired body. They over- lap in the way in which there are competitions too. The models in Ireland are not expected to be as tiny as those in Milan or Paris which is the way it should be, I think
however with fitness modeling there is a demand for a different type of physique. There is more emphasis on a lean body, one that is conditioned and nourished. There is a greater focus on certain muscles and their development and there is a lot more room for a bit of a bootay;).


12 ) What is it about fitness modelling that interests you ?

I am an extremely active person who is a health and fitness fanatic (if you haven’t guessed already) so I could translate that into a field such as fitness modeling. I also really enjoy a challenge and this certainly is one! Already I have been put to the test and I have only started working with Matt two weeks! I really have so much respect and admiration for those who have chosen this way of life. Going to the gym day in, day out and trying to push yourself that bit harder each time really isn’t easy. Not to mention the focus one needs to have in relation to a good diet. It takes a lot of courage, discipline and motivation.

13 ) Who is your fitspiration and why ?

I am slightly obsessed with this Australian fitness model called Emily Skye. I have been following her Instagram account and I think she is unreal! She covers everything from workouts to food and she seems like she has her head well screwed on. She has a great stomach too which I wouldn't mind having myself. She has a great body.

14 ) Have you a favourite healthy recipe you could share with Bikinibrawn readers ?

As my nickname suggests, I have a terrible sweet tooth! I recently came across a recipe which combines my two favourite foods; chocolate and peanutbutter. It is so simple that it is just begging you to make it and it is of course healthy too ;)

Peanut butter Delights

200g 85% chocolate
1 tablespoon of agave
4 large tbs of peanutbutter (can vary depending on the amount of filling you want).
1) Melt half of the chocolate and pour some into muffin cases, just enough so that the chocolate lines the bottom of the case. Place in the freezer for 10 minutes.
2) Mix the pb and agave together and remove the chocolate from the freezer (once the 10mins are up).
3) Cover the chocolate with a layer of the pb mixture.
4) Melt the rest of the chocolate and cover the pb layer with it.
5) Leave it in the freezer for another 30mins and voila! Delish!

15 ) What is your typical diet at the moment ie breakfast lunch dinner etc ?

I am currently on a detox diet which means that I am eating green veg/cauliflower/mushrooms/ onions with either beef/poultry/ fish and scrambled eggs in the morning. Lunch and dinner are the same with the exception of the eggs. I try to change both the meat and veg as much as possible and I also add
spices to keep the flavors interesting. I will add avocado or seeds to my dishes too or even sometimes a little bit of pesto. I will have berries/nuts or a Quest bar as snacks as well. After a basketball session it is important that I restore my glycogen levels as it can be quite demanding aerobically. Therefore I will have porridge made with water and some milk, some cinnamon, banana/berries and some Linseed. I also have a whey shake after each time I train. I am allowed a little bit of dark chocolate (85%) each week to keep me saneJ. Once this is finished I will start carb cycling and introducing more veg and fruits to my diet.

16 ) What is your workout schedule like at the moment and are you finding it hard to transition ?

I train 3 times a week for basketball (2hour sessions each time) with one game on most weekends. I have two programs that Matt has made for me which I am to do twice each, every week. However my body does not have enough time to repair if I have a game so I sometimes can only get 3 weights sessions in. Basketball season is nearly over so the amount of times I hit the gym will be increasing. I started lifting weights last summer however Matt has introduced me to a whole new range of exercises and type of training. I am two weeks in and already it has been tough both physically and mentally but I am definitely enjoying the challenge. Plus I feel unreal after a good lifting session!:)

17 ) You have also set up a facebook page to track your progress and get people involved , what were your reasons for that and have you had a good response ?

I set up a Facebook page called ‘KMD-The Journey’ which will monitor my progress over the next few months with regards to achieving my goal. I wanted to give people an honest account of my highs and lows to show that we all have our ups and downs but we are all capable of coming out the other side. I realize that my goals are far from those of others but I thought it might help others embark on their personal journeys if they see that they are not alone and that hard work can and will pay off. We also always get to see the ‘end result’ so I thought it would be good to demonstrate all of the little niggly bits from start to end. Technically I am a fit and strong woman however the program Matt has put me on has been very difficult as it is very different to my normal work out. I post all of my meals on the page, as well as some workout videos and meal suggestions to try and help everyone along. I have been overwhelmed with the positive support I have received so far. You guys really keep me motivated and help me rise above the times where I find I am struggling. So thank you all who have followed me so far.

Check out Kate's progress photos that she includes on her Facebook page KMD - The journey 

18 ) What advice would you give to a women or girls, suffering with self esteem issues relating to her body or image ?

This is a tough one as we are all so different. I have been through many times where my own self -confidence has been at an all-time low when it comes to my appearance. I have learned and sometimes I know it is easier said than done, but talking to your closest friends or family really helps. You can be so cruel and hard on yourself so a lot of the time you are painting a distorted image of yourself. It is good to talk to people who care about you because they will tell you the truth and set you straight or offer you a solution. As cliche as it sounds, we are all beautiful and we have so much to bring to the table. It is important to always remember that. You don’t always need to be everyone’s cup of tea.


19 ) What are your top five tips for getting started on a healthy & fit path ?

1) Set realistic goals - Baby steps are key because slowly things will become a habit rather than a chore and you can keep progressing.
2) Get a gym/ work out buddy – It helps so much if you are starting a new way of life with someone else. You can encourage each other and stay focused and motivated together.
3) Expect a challenge – It won’t be easy. You will have your ups and downs but push through, you’ll love what is at the other end.
4) Your diet is so important – If you eat clean, you will see the benefits so much quicker and you will feel amazing too!
5) Stay POSITIVE – You started this new path for a reason and a great reason at that. You will have tough times but you will overcome them and come out the better for it!

20 ) What foods do you tend to avoid ?

I will always avoid highly processed foods, so foods where sugar is their main ingredients or that have a lot of preservatives. Having said that I don’t mind a few jellies and milk chocolate if they are going now and again but I really do try and limit them as much as possible. I am also now enjoying treats that are more along the line of the peanut butter cups I posted above or Quest bars. I am so busy with college and sport that I don’t have the most riveting social life so alcohol isn’t too much of an issue for me but I like to limit when and how often I drink also (I hate the way it messes up the next day and it can make all your hard work almost counterproductive if you are not careful!).



So why not follow Kate's journey ?

Facebook : https://www.facebook.com/kmdthejourney
Twitter : https://twitter.com/kate_mcdaid
Instagram : http://instagram.com/katemcdaid

Also check out the man behind Kate's training and diet 

Facebook : https://www.facebook.com/MattKellyPT
Website : http://www.elitetraining.ie/