Sporting Life- Sports, Exercise Blog

Archive for December 2012

OUTDOOR RETAILER WINTER MARKET

OUTDOOR RETAILER WINTER MARKET

OUTDOOR RETAILER WINTER MARKET – is North America’s largest winter lifestyle and sports industry gathering in the world. 20,000+ attendees. 200,000 page impressions/month around show time. Brands include Timberland, The North Face, W.L. Gore, Columbia Sportswear, Patagonia, Johnson Outdoors, Merrell and ; buyers include REI, The Sports Authority, Cabelas, Nordstrom, and thousands of other retailers. Media players include Outside Magazine, National Geographic, Men’s Journal and hundreds more, including non-endemics like WSJ, Forbes, Newsweek. 21,000+ overall attendees. 200,000 page impressions/month around show time.

SAN JUAN CAPISTRANO, Calif. – Outdoor Retailer (OR) has announced plans to adjust show dates for its Winter Market 2013 tradeshow. Instead of starting with the All Mountain Demo at Solitude Mountain Resort on Wednesday and continuing indoors at the Salt Palace Convention Center Thursday through Sunday, attendees will hit the slopes on Tuesday, January 22, 2013 and continue with the indoor portion, Wednesday, January 23 through Saturday, January 26.

Held in Salt Lake City, Winter Market is the largest gathering of winter outdoor products and services geared for retailers in the nation.

“Any event during the season that takes retailers out of their stores is always a balancing act between having the opportunity to see new products and make buying decisions weighed against being in the store making sales,” said Kenji Haroutunian, vice president at Nielsen Expositions and OR show director. “By shifting to a Tuesday-Saturday format, retailers will be able to get back to their shops for part of the weekend, while still keeping the current duration that such a large show demands.”

Lodging already secured for Winter Market through Travel Planners, Outdoor Retailer’s official 2013 housing partner, will be automatically updated to reflect the new show dates. Communications and confirmations about those changes will be forthcoming.

For more information about exhibiting at or attending the Outdoor Retailer show, please visit http://www.outdoorretailer.com.

Future Show Dates:

—–All Shows Hours Are As Follows: Days 1 – 3 is 9:00 a.m. to 6:00 p.m. and Day 4 is 9:00 a.m. to 3:00 p.m.——-

Outdoor Retailer Winter Market 2013
MLK Holiday January 21
All Mountain Demo: Tuesday, January 22
Winter Market Expo: Wednesday, January 23 – Saturday, January 26

 

OUTDOOR RETAILER SUMMER MARKET

OUTDOOR RETAILER SUMMER MARKET

 

Top Ten Reasons to Attend Outdoor Retailer Winter Market
1. Over 1150 top wintersports manufacturers
2. Annual All Mountain Demo – on-snow demo event
3. Daily wintersports fashion shows
4. OIA semi-annual industry breakfast
5. Free retail seminar series and keynote speakers
6. Special events and industry parties
7. Discounted hotel and travel rates
8. Zones for all communities at OR
9. Connecting with the entire industry for four days.
10. Resorts with discounted lift tickets for the best powder on earth!

 

Christmas Food

Christmas Food

(Photograph: foodfolio/Alamy)

Christmas dinner: What would you eat?

Christmas is a time for feasting, but how much is too much?

It’s no wonder waistlines expand at Christmas if past years are anything to go by.

In the 13th Century, the medieval occasion ran for 12 days, with lavish spreads every day.

Christmas excess today means that the average person consumes 6,000 calories on Christmas day.

This is equivalent to eating 4.8kg of egg-fried rice, or 42 bananas, or 23 and a half hamburgers. Or you could think of it as eating three 300g chicken korma curries, three 300g chicken tikka curries, three naan breads and 24 onion bhajis.

That is also the same amount that a Tour de France cyclist needs to sustain a day’s racing, professional athletes consume to propel them through a day’s training, Royal Marines need to fuel their missions, and Arctic explorers demand to endure a day on the ice.

For those of us less inclined to extreme endurance and more comfortable with staying indoors, there is little chance we will be burning 6,000 calories on Christmas day.

But there are ways to do things a little bit more healthily.

Christmas dinner itself easily fits in to the recommended calorific intake for a day, says Sian Porter, consultant dietician and spokesperson for the British Dietetic Association.

In fact it contains 956 calories, and 48g fat, she says. The guideline daily calorie count is 2,500 for men and 2,000 for women.

But it’s not just Christmas dinner that we indulge in.

“Six thousand calories over the day includes smoked salmon and eggs for breakfast, buck’s fizz and wine and other drinks, liqueurs, also Christmas cake, mince pies, cheese and biscuits, cold nibbles, snacks, crisps, nuts and an open box of chocolates,” she says.

You know what will happen if you eat an extra 500 calories a day in December…

Is that so bad?

“Some people can rebalance that quickly and easily,” she says.

“But some people have already kicked off indulging in early December and go through until 2nd January, which can mean they gain around 5lb,” she says.

This is by eating an average extra 500 calories per day.

To burn off Christmas day’s calories alone you might need to do at least seven hours of hard exercise such as cycling. But keeping moderate exercise up before and after Christmas can help stop you putting on weight.

How to burn off 6,000 calories

burn calories

burn calories

It takes a lot of work to burn off 6,000 calories.

Here’s how you can do it:

Average man:

Sport

Time needed

Jogging

10 hours 20 min

Medium walking

14 hours 30 min

Hard cycling

7 hours 15 min

Basketball

8 hours 5 min

Fast swimming

7 hours 15 min

 Average woman:

Sport

Time needed

Samba or Tango

28 hours 40min

Hatha yoga

34 hours 20min

Fast swimming

8 hours 40 min

Jogging

12 hours 20min

Hard cycling

7 hours 10 min

(Sources: ONS statistics and British Heart Foundation calculator)

So how to avoid an unhealthy binge?

Do not skip meals and try to eat regularly to avoid overeating in one big meal, says the English Institute of Sport’s performance nutritionist Emma Gardner.

It can lead to excessive hunger and poor choices, she says.

“Ensure you have a good breakfast before going to Christmas dinners/buffets so you don’t arrive hungry – Christmas gatherings are filled with tempting treats, which you are likely to snack on if you arrive hungry.

“Add a protein source at breakfast, which will also help to fill you.”

Sian Porter says adapting old favourites also works a treat.

“If you flip the lid off a mince pie, which is 250 calories before adding cream or brandy butter, you can save calories there, or swap unhealthy snacks for satsumas, nuts, dates or other fruit,” she says.

“Pile up your plate with fruit and veg, and do things a bit smarter – on the day make gravy from vegetable water and only open one box of chocolates at a time.”

Emma says: “Whether at a buffet or a Christmas dinner base your meals around lean protein options and vegetables or salad.

“If you want to go that extra step, try dry-roasting potatoes on a non-stick baking sheet or use an oil spray instead of smothering them in goose fat.”

There are plenty of easy calorie-savers, such as not eating turkey skin or avoiding putting butter on vegetables.

Eat vegetable crudites or popcorn, provided it’s without butter or sugar, for low-calorie alternatives to crisps.

Swap calorific nibbles for satsumas to have a healthier day

Chef Laura Santtini’s cooking style is flash cooking – a healthy, quick alternative where the emphasis is on “fit fast flavours for busy people”.

Most importantly, “having a flavour arsenal” next to her cooker means she can make delicious dishes that are low on fat.

Laura says she adheres to an 80:20 principle of eating, where 80% of her diet is healthy and 20% is more indulgent.

She says Christmas is “a one-meal day, not a day for thinking about being healthy”.

Simple calorie-savers

  • Swap turkey legs/thighs and skin for turkey breast
  • Swap roast potatoes for new potatoes
  • Swap cauliflower cheese for boiled or steamed vegetables
  • Swap small roast potatoes/parsnips for large ones as they absorb less fat
  • Swap gravy for bread sauce of fruit sauces
  • Swap meat stuffing for chestnut or fruit-based stuffing, which are low in fat and a good source of potassium
  • Swap brandy butter sauce for low-fat custard

(Source: English Institute of Sport)

“If you do 80:20 then it flips and Christmas is an 80% naughty day. But on Boxing Day you have stopped grazing,” she explains.

She suggests that you can boil or steam sprouts or bake them in the oven, or instead of doing roast potatoes, do Persian jewelled rice in a slow cooker.

However for some there is no avoiding a big calorie counter of the day – booze.

“Be aware of consuming too many empty calories, such as those in alcohol,” says Emma Gardner.

Sian Porter says alcohol is “7kcal per gram versus 4kcal/g for protein or carbs and 9kcal/g for fat”.

“Alcohol is calorie-dense and, when drunk in excess, reduces will power meaning you are more likely to succumb to eating tempting foods,” nutritionist Emma explains.

It’s recommended to avoid sweet cocktails and creamy liqueurs. Or alternate alcohol with water, or drink small short spirits with diet fizzy drinks.

But if you are planning on over-indulging during Christmas, do not despair.

Chef Allegra McEvedy says: “Unless you have serious dietary issues, you should lay back and indulge. It’s not a day to count calories.”

So one day of indulgence is OK?

“It’s all about not making people feel guilty and taking it easy,” says Sian Porter.

“You can be bad and then be good over other days – it’s over in a short space of time, and you can rebalance those extra calories by cutting back elsewhere.”

On Boxing Day you’ll be eating salad and getting on your bike then?

(Sources: BBC Food)

In the past, the gym bag was a bag and nothing more. It was a place for you to keep your workout clothes and that was all. Today however, gym bags have evolved significantly and there are many types out there and many of them have been created for the fashion conscious. They also come with many great features that are beneficial for those who regularly go to the gym. This article is going to look at some of the most important features that a bag should have when you are choosing it.

It is important to remember that depending on what physical activity take part in you will properly need a different sort of bag. For example, someone with new boxes will need space in the back for gloves, where as someone who runs will need extra space for a pair of running shoes.

 

Gym Bag

Gym Bag

 

  • The Gym Bag Essential: Storage Space

Don’t think that storage space necessarily means that you need a lot of room. A common thought among people who are buying a gym bag is that the more space it has the better. However, this leads to the problem that the bag may have only a few items in it and this can make it difficult to carry and not good-looking. Consider what you take to the gym before selecting the bag and decide how much space you need before you buy. Also remember that it should easily be able to fit into a gym sized locker.

  • Consider the Construction Material

A bag is something that people tend to throw around, it moves from the boot of the car, to the gym locker, to the laundry room. In most of these places it is either being dumped or crammed into a small space. This means that the bag you select needs to be durable and it should be made from a material that lasts, nylon and cotton are good and strong options that are also not expensive.

Leather is something that is popular because it looks good and is also durable. Unfortunately it comes with a major disadvantage – it absorbs smells in the long-term. If you’re stuffing your smelly gym clothes and trainers into the bag for months on end, eventually the leather is going to start to smell and you are not going to be able to wash the smell out.

  • Multiple Compartments And Multiple Bags
Multiple Gym Bags

Multiple Gym Bags

There are several reasons why you need multiple compartments in a bag. Before you go to the gym you’re going to want to separate your clean clothes from your trainers. When you are finished in the gym you’re going to want a space to keep your smelly clothes and you’re not going to want your casual clothes to have absorbed smells while in the bag. Keeping everything compartmentalized or in separate bags is essential. If you are swimming it will also mean you can keep the rest of your gear dry.

These are just some of the factors you should consider when buying a sport bag for the gym. Remember to assess your requirements before you go out shopping.

(Source: GET FIT YOU!)

  • Baqueira Beret, Spain

Baqueira Beret, Spain


Baqueira Beret, Spain

The finest ski station in Spain boasts state-of-the-art ski lifts, more kilometres of piste than any other, and its strategic orientation pretty much guarantees good snow. This year there’s an added attraction: the Refugi de San Miguel, a designer bar set on the slopes of Port de la Bonaigua. Offering a selection of tempting tapas by the celebrated restaurateurs Dani Garcia and Paco Roncero, it’s all set to be the new on-trend rendezvous for skiers. The tasty morsels are perfect to pair with the great Spanish San Miguel beer, or the Baqueira cocktail, a treat concocted specially by renowned mixologist Javier de las Muelas.

 

  • Courchevel, France

Courchevel, France

Courchevel, France

In Haute-Savoie, in the heart of the French Alps,
this is one of the most prestigious ski stations in all Europe. Together with Meribel, Les Menuires and Val Thorens, in the Three Valleys, it forms the biggest ski area in the world with over 300 pistes and multiple themed areas for recreational skiing. The big designer brands – Valentino, Hermes, Dolce & Gabbana, Dior, Jean-Paul Gaultier, Fendi and Gucci… – are bound to be on display here to dazzle and delight fashionistas from around the world.

 

  • Zermatt, Switzerland

One of the best known and most exclusive ski resorts in Switzerland, nestled in the valley at the foot of the Matterhorn, Zermatt first became internationally famous in the 1860s when the Matterhorn was first attempted and subsequently grew to be a resort for mountaineers and skiers. Almost all vehicles here are electric, making it a car-free holiday resort that retains its original charm. The ski zone is criss-crossed by mountain railways, ski-lifts and cable cars and boasts over 300 kilometres of pistes. The Paradise Glacier is the highest spot in Europe reachable by cable car and offers a superb 360° view of the Swiss, French and Italian Alps.

 

  • Aspen, Colorado, USA

Aspen, Colorado, USA

Aspen, Colorado, USA

After hosting the World Alpine Ski Championships in 1950, Aspen became one of the world’s most glamorous ski resorts, a reputation that continues today, as it is popular with celebrities such as Kevin Costner and Antonio Banderas. The Colorado station may seem familiar to film buffs, too, as it has served for location shoots on a number of occasions, including being the setting for the crazy adventures of Jim Carrey and Jeff Daniels in Dumb and Dumber.

 

  • Lech Zurs, Austria

In the Austrian Alpine region of Arlberg, Lech Zurs is considered one of the best ski resorts in the world. Frequented by the beautiful people and full of glamour, the ski resort is popular with royalty, which, once you know the place, makes perfect sense: marvellous slopes, a picture-postcard village and breath-taking scenery. Quality is guaranteed in the lifts, the hotels, and on the slopes. They even limit the number of skiers to ensure a better experience.

 

  • Grandvalira, Andorra

All eyes are on Andorra’s famous Grandvalira resort this year, firstly because the mythical Soldeu Avet track is hosting two test circuits for the  Women’s World Cup Alpine Skiing, but also thanks to a particular deal available this season: a treat designed especially for the girls, this one-day package includes the chance to ski with Spanish Olympic medalist and former World Cup alpine ski racer Blanca Fernandez Ochoa.

 

  • Cortina d’Ampezzo, Italy

Cortina d’Ampezzo, Italy

Cortina d’Ampezzo, Italy

The ‘pearl of the Dolomites’ and a favourite gem among the jet set, Cortina d’Ampezzo’s fame dates back to 1956 when the resort hosted the Winter Olympics. Add to that the sheer beauty of the landscape characterised by 3,000 metre peaks such as Tofana, Cristallo and Marmolada, the highest in the Dolomites. Not only does the area boast great skiing, but there are also the attractions of the town of Cortina d’Ampezzo set at 1,200 metres and offering a host of shops, hotels and restaurants and a lively atmosphere both day and night.

 

  • Crans Montana, Switzerland

Synonymous with luxury, style and class even among those who know it only by name, the Crans Montana ski resort offers year-round activity: the winter is enlivened by all types of winter sport, and in summer there is fine golfing and other outdoor activities. The strategic south-facing location provides long hours of sunshine and a spectacular panoramic view of the Valais and the Swiss mountains. This icy dominion includes 150 kilometres of slopes ranging from 1,500 metres at the base of the station up to 3,000 metres on the Plaine Morte glacier, with its spectacular 12 kilometre cross-country skiing circuit.

 

  • Whistler, Canada

Whistler, Canada

Whistler, Canada

The spectacular Rocky Mountains provide the setting 
for Whistler, the biggest ski resort in North America – so big, in fact that you could spend a two week skiing break here without repeating a piste. Together with Vancouver, Whistler was home to the 2010 Winter Olympics and it is one of the best places in the world to practise heliski. Add to this the wooded slopes and the open slopes, the skiing from 2,300 metres to 600 metres, the wide range of snow-based activities and sports… there are plenty of reasons to visit.

 

  • Saalbach-Hinterglem, Austria

In the valley of Saalbach-Hinterglem, close to Salzburg, this is a magnificent location for skiing. The name is taken from the two towns Saalbach and Hinterglemm, which are practically on the slopes themselves. There are some 200 kilometres of wide, long pistes with sections for all skill levels, all very well connected and accessible. The lively apres ski atmosphere guarantees an enjoyable break.

(Source: HELLO DAILY NEWS)

 

Sportswear

Sportswear

Choosing the appropriate clothes for sports is crucial to good performance; if you are not comfortable in what you are wearing, you can never perform well. Usually all sports have almost same standards when it comes to clothes, so selecting the perfect ones for yourself should not be a big deal. However, here are a few tips to help you in buying the perfect sports clothing;

Avoid bulky or loose clothes

When doing sports, players want to focus on the game alone, for this reason the clothes the player is wearing should never come in his/her way. Tightly fitted clothes will make sure that player concentrates fully on the game without bothering about what he/she is wearing. Moreover, tight clothes enhance ventilation. However, running clothes like track suits are often loosely fitted but they do well with casual running.

No more cotton

When buying sports clothing especially cycling clothes the fabric should be taken into account; avoid buying cotton clothes. Cotton clothes have the tendency to hold moisture and get bulky. On the other hand, synthetic fabric keeps moisture away from the body keeping it dry and ventilated and when doing sports you do not want to get all wet with sweat.

Bacteria protection

Physical activity give rise to sweating and that may produce bad body odor. But if antimicrobial clothes are used, bad odor can be minimized. In addition to this, these clothes also guard the players against certain infections and health risks. So, always go for apparels which have antibacterial properties.

Cost price             

Price may vary according to what brand you go for. There are several brands which are too expensive and offer same quality and style as offered by other reasonable vendors. Just ensure not to get overly expensive apparel.

Comfort and style

Because fashion trends keep on evolving and sportswear are now being closely linked to fashion, it is important to choose something that is comfortable as well as stylish or trendy. Pick something that matches your personality. Go for styles and colors which are in fashion. You can always compliment your clothes with proper footwear and several accessories like wristbands and bags.

Temperature

Keeping the body at its normal temperature while gaming is important and to avoid feeling too hot during the physical activity, lightweight breathable fabrics like spandex or polyester should be picked. On the other hand, during winter season, clothes with sufficient layering should be chosen so that the body stays warm enough to be able to perform properly.

The sportswear industry has evolved so much that there are different and specific sports clothing for every specific sport; for example, cycling clothes are different from running clothes and similarly, other sports also have their own specific standards in clothes. Although the basic standards remain the same, the apparels designed specifically are aimed for enhancing performance and meeting the user requirements.

Apart from the above mentioned tips, the type of clothes one chooses is a matter of personal preferences and comfort level.

 

(Source:http://craftsportswear.co.uk/content/19-how-to-choose-perfect-running-clothes-and-cycling-clothes-craft-sportswear)

 

taispo

taispo

TaiSPO is teaming up with three other sports-related fairs this year, to form Asia’s largest sports show and draw unprecedented numbers of exhibitors and visitors to Taipei from March 6 to 9, 2012.

Established in the last four decades as a bustling and innovative sports fair, TaiSPO will be held jointly with Taipei Cycle (The Taipei Int’l Cycle Show), DiWaS (The Taiwan Int’l Diving & Water Sports Show) and SpoMODE (The Taipei Int’l Sports Textile & Accessory Expo). The event will fill more than 5,000 stands and over 10,000 visitors are expected to attend.

TaiSPO itself will bring together international leaders in the fitness and outdoor markets, and a flurry of other specialist suppliers. Teaming up with TaiSPO for the second time, DiWaS underscores Taiwan’s strength in water sports, particularly as a leading global manufacturer of wetsuits. Taipei Cycle, the world’s second-largest cycle show, kicks off a day after TaiSPO’s opening. It will include SpoMODE, a new sub-show featuring functional fabrics, sportswear, footwear and accessories.

 

Register now for the biggest and best TaiSpo ever

Your ticket to Asia’s biggest 4-in-1 sporting goods expo is just a few clicks away…

Pre-register Now and get:

  • FREE buyer’s badge
  • Complimentary official directory
  • On-site gift
  • Up-to-date show news and e-newsletter
  • FREE entry to joint Taipei Cycle & SpoMODE (Taiwan International Textile & Accessory Expo)

All badge pick-up and on-site registration will be exclusively at TWTC Hall 3 (see map)

TWTC Hall 3 map

TWTC Hall 3 map

 

Aerobic exercise provides cardiovascular conditioning. The term aerobic actually means “with oxygen,” which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move.

Aerobic exercise

Aerobic exercise

Benefits of aerobic exercise

  • Improves cardiovascular conditioning
  • Decreases risk of heart disease
  • Lowers blood pressure
  • Increases HDL or “good” cholesterol
  • Helps to better control blood sugar
  • Assists in weight management and/or weight loss®
  • Improves lung function
  • Decreases resting heart rate

Exercise safety

It is recommended that you talk with your physician before you start an exercise program. Ask what, if any, limitations you may have. People who suffer from diabetes, hypertension, heart disease, arthritis, pulmonary conditions, or other health conditions may need additional safety guidelines for exercise.

Note: If you develop symptoms during exercise including, but not limited to, unusual shortness of breath; tightness in the chest; chest, shoulder, or jaw pain; lightheadedness; dizziness; confusion; or joint pain, you should stop exercising immediately and contact your physician.

What are some examples of aerobic exercise?

Lower impact aerobic exercise includes:

  • Swimming
  • Cycling
  • Using an elliptical trainer
  • Walking
  • Rowing
  • Using an upper body ergometer (a piece of equipment that provides a cardiovascular workout that targets the upper body only)

Higher impact aerobic exercise includes:

  • Running
  • Jumping rope
  • Performing high impact routines or step aerobics

How often and for how long should I do these exercises?

The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days per week. This can be broken up into 10-minute time periods. This means that taking three walks of 10 minutes each would let you reach the recommended minimum guideline for reducing the risk of heart disease, diabetes, hypertension, and high cholesterol. You would also burn the same number of calories as you would if you walked for the full 30 minutes at one time.

The American College of Sports Medicine recommends a minimum of three sessions of 30 minutes of the total should be made up of moderate to vigorous exercise to improve cardio-respiratory fitness and help manage weight.

It is appropriate to do aerobic exercise every day. There is no need to rest in between sessions unless you are at an extreme level of training, such as preparing for a marathon, or if you experience reoccurring joint pain. If joint pain is a limiting factor, it would be appropriate to alternate less painful exercises with those that may cause joint pain or to discontinue the painful exercise altogether.

Explanation of intensity

The intensity is determined by how hard you are working. The intensity of the exercise is determined by what your goals are, what limitations you have, and your current fitness level.

Heart rate and exercise

Your heart rate increases in direct correlation with the intensity of the exercise. Heart rate levels can vary significantly from one person to another based on fitness level, genetics, environment, and exercise tolerance. If you wish to train based on heart rate, contact your health care provider to determine what the appropriate range is for you. Some medications, most often blood pressure drugs, control heart rate, making it impossible to determine exercise intensity in this way. Ask your physician to determine if you are on any of these medications.

Monitoring intensity in other ways

How can you know if you are working in the right intensity? Using an RPE (Rate of Perceived Exertion) chart can help you to determine the appropriate intensity. The scale shown below is from one to 10. One is very light, such as walking to the refrigerator for a glass of milk. Ten would be a very significant level, representing maximal exercise. Ten would be indicative of not being able to take another step without fear of collapse. It is not recommended for anyone to work at a rate of ten without strict supervision by a healthcare provider. Moderate intensity is the level of exercise that is most recommended, and can be determined by a rating between a three and a five.

Warming up and cooling down

Every session of aerobic exercise should include a warm-up and cool-down. The warm-up period should not include static stretching, but should instead be a gradual increase in pace and intensity of the exercise. This allows for the body to increase blood flow to the muscles, and decreases the likelihood of a muscle or joint injury. The warm-up should last between 5 and 10 minutes. The cool-down session should last a similar amount of time as the warm-up, with the pace gradually decreasing. Stretching exercises would be appropriate after aerobic exercise.

Progression of aerobic exercise

Progression to higher intensities of exercise should be based on individual exercise tolerance. There are three methods for challenging aerobic fitness:

  • increase the speed
  • increase the resistance
  • increase the duration

Any of these methods, or a combination of these methods, will improve aerobic fitness. Increasing intensity should be done very gradually. You should challenge yourself for only a few minutes at a time.

(Source:The Cleveland Clinic Foundation)

Let’s getting start to do Aerobic Exercise with video:


Sporting Life

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