Proteins And Kideys

protein

I watched a Jamcore DZ’s video  and I learned a lot of stuff.

When I started to train in a gym. I often asked myself this question : « How much protein do I have to eat at each meal ? ». I asked this question to people in the gym and I had several different answers. For example, someone told me that if I ate too much protein, it could destroy my kidneys or that whey (shaker) was better protein than protein from food (chicken, beef, eggs, etc).

I think you also ask yourself this type of questions so I will help you understand better.

Firstly, everyone knows that protein is very used in fitness and bodybuilding. You can find protein in food or as a dietary supplement such as whey, casein and amino acids. Protein are composed of amino acids.

kidney

1) How much daily protein is recommended for someone who doesn’t do fitness  ?

It’s 0.8 grams (gr) of protein per kilogram (kg) of body weight or 0.36 grams per pound. For this article, I will use the unit of mesure kilograms (kg).

I will take the example of Jamo who is a former professional bodybuilder who continues to train. Jamo weighs 95kg. 95kg at 0.8gr per kilo of bodyweight gives as a result that Jamo eats 76gr of protein per meal. Jamo want to keep his bodybuilder body without steroids. For this, he must eat several times a day and that makes a total of 360gr per day.

2) With sport, do these recommendations change ?

Yes, because a sedentary person will use more of his/her body, which means that this person will use more his/her muscles. The meals content changes with the sport and the type of sport. If we compare a person who is doing fitness and a person doing marathons, we see that the meals are different.

A person doing marathons needs to eat more carbohydrates than protein to have endurance. A person who does fitness/bodybuilding need to eat more protein than carbohydrates for muscles rebuilding and muscle growth.

3) Depending on the intensity, do these recommendations change ?

Depending on the intensity, the answer is yes and no. It also depends on the muscle mass. When a person is doing a really intensive workout, the most important marcro is carbohydrate.

An increase of protein is necessary when a person decreases carbohydrates to be shredded. Increase protein helps maintain muscle mass.

4) With age, these recommendations change ?

change

With the latest scientific studies, we learned that proteins need to be increased with age. When a person start to become old, that person loses muscle mass naturally (and it’s normal). It’s for this reason that it’s important to play sport to maintain muscle mass. And to help to maintain this muscle mass, it’s necessary to increase protein.

This a scientific study about it, click here

5) Consume a large amount of protein destroys kidneys ?

The answer is yes and no. In a case where a person has pre-existing kidney problems before playing sport, it’s important to see a nephrologist (kidney specialist) or a doctor. For people who have healthy kidneys, proteins don’t destoy the kidneys. Kidneys are the most detoxifiying organs of the human body and we (human being) have been created to eat meat. The human being is made to eat a lot of meat. Until now, no study has shown that the protein destory kidneys, except for people with pre-exiting kidney problems.

Here is a scientific study on the effects of high protein intake on the kidneys, click here . This study shows that is a myth and a lie.

6) Assimilation and MPS (mass protein synthesis)

Assimilation is when you eat protein. A part of the protein you eat will be assimilated for protein synthesis. Everything else, your body will assimilate because your body is made of 80% amino acids, so these proteins will be used for your skin, your hair, your eyes, your organs. Absolutely all the protein that you eat will be absorbed by your body, nothing is thrown away. There is no protein in you pee.

The goal of protein synthesis is to repair or eliminate damaged proteins and to build new proteins that are copies of the original. New proteins are stronger, denser and more resistant to stress. Muscle Protein Synthesis (MPS) is the reconstruction of muscle caused by stress placed on the body. This can be an injury (muscle tear) or because you intentionally damage a muscle (lifting weights creating micro tears in muscles). MPS process activated right after micro tears and can last up to 48 hours on a damaged site before being repaired.

A part of protein you eat is used for protein synthesis, which will create the state of hypertrophy with hormones. Protein synthesis doesn’t buid muscle, it’s muscle protein synthesis (MPS).

I just read again my text and I see that it’s a bit difficult to understand (for me too ?!?). To make it simpler, protein synthesis repairs your skin, your hair, your eyes, your organs and create the state of hypertrophy. Muscle protein synthesis repair only your muscles.

Here is a scientific study on nutrition and muscle protein synthesis, click here .

7) Liquid and solid protein

Liquid proteins are whey and casein (shaker). Solid proteins are chicken, beef eggs, etc. The diffrence is that the body assimilates liquid proteins faster than solid proteins. The problem is that the quality of liquid proteins is 75% bad on the market, so it’s up to you to study ingredients (as for food in supermarkets) to find the best quality possible. I wrote an article on this subject, click here

8) Number of grams of protein per meal

  • For men, it’s about 30-35gr of protein per meal. For women, it’s about 20-25gr of protein per meal.
  • For older men, it’s about 35-40gr per meal. For older women, it’s about 25-30gr per meal.

Here is an interesting study for women. Eating a large amount of protein has harmful effects on the bones. Click here .

Share this article if you think it can help someone you know. Thank you.

-Steph

Back To The Source Of Human Strength (Part 1)

source

I read a Nerd Fitness article  and I learned good stuff.

When I’m in gym, people tell me why they started to train. There are several reasons, lose weight, gain muscles or to be in shape for a special event. There is a golden rule to have result in strength training, it’s eat clean and lift heavy.

Everybody says it, eat clean and lift heavy but what does that means ? I think it’s time to go back to the source.

Why

why

The life is easier when we’re stronger, did you notice it ? By exemple, to carry bags from supermarket, to carry a piece of furniture, to run to be in time, etc. Everything is easier.

Strength training is extremely efficient to build muscle and burn fat. Whether to lose 6kg (15lbs) or 45kg (100lbs), it’s the same thing.

Strength training help to build muscle and lose fat but it also help to stop or even reverse sarcopenia (it’s skeletal muscle reduction with aging). Train our skeletal muscle allow us to be independant (therefore avoid nursing homes) and live longer.

The profits list isn’t finished yet.

A nice athletic body

Strength training help you keep your muscles while you’re in calories deficience and losing weight.

Strength training allows you to have a better oxygen consumption than aerobic exercices. After training your body needs to make a lot of efforts to recover and return to the normal state so the state you had before the training. Scientific studies have shown that your metabolism‘s level increase for 38 hours after your training.

Strength training increase your metabolism, increase your Resting Metabolic Rate (RMR) because your body needs more calories to keep your muscls than to keep your fat. It’s estimated that for each 4.45kg (1lbs) of muscle, your RMR increase of 30-35 calories.

Improve your health

Strength training help you to improve your balance and coordination, improve cholesterol’s rate, help to control blood sugar, stop muscle loss, improve blood flow, reduces your resting blood pressure, build a stronger heart and increase bone density.

Feel better

It’s clear with strength training you have more self-confidence, your have more energy, a better mood, less anxiety and less stress . It also improves the quality of your thoughts, a scientific study has shown that this increases the cognitive function .

It’s not advisable to do a strength training 1 hour before sleeping. On the other hand to train early in the day helps to prevent sleep apnea  and insomnia.

Prevents diseases and degenerative diseases

You notices that many men and women die because of cardiac disease. Stength training helps to solve problems that are factors of heart disease such as inactivity, diabets, obesity, high blood pressure and cholesterol. Cardiologists begin to advise strength training to people who have heart attack.

Strength training helps to manage and improve the lifestyle of people with clinical depression , cancer survivors , have had a spinal cord injury ,who have recently had a stroke , fibromyalgia , Lymphedema , Down Syndrome , Parkinson’s Disease , Osteoporosis  and Arthritis.

It’s fun

Strenght training helps to reach your goals whether an effective training of 20 minutes to have a good naked body or to do a sports competition. It’s fun to see our progress because it’s like increase level in a video game. If you want to be better in a sport like badminton or rock climbing, strength training is a good choice.

People who shouldn’t train

The only people I’ve found who shouldn’t train are people who have an injury and it’s a break that doesn’t last long. We’re human being and it’s natural to carry things and move. Strength training is recommended for pregnant women , children and teenagers  and even paraplegics .

Obviously, it recommanded to see his/her doctor before beginning a strength training program to adjust the training program.

Basic objections

objection

But I’m too old, it’s not reasonable

When people between 30 and 60 years old tell me that they’re too old, I laugh because it’s a lie. It’s like say : « I don’t have time » and later I see a messsage on Facebook like : « Yestersay, Game of the thrones was epic ! ». Scientific studies have shown that people between 70 and 90 years old had impressive results in 10 weeks .

Other scientific studies have shown that this helps to avoid dementia  and to delay Alzheimer’s .

People who think they’re too old to train are exactly people who should train.

But I just want to be better for a sport and I want to stay fit

Strength training improve your muscle’s endurance, scientific studies have shown it. Resistance exercices help to increases overall muscles endurance , fix nervous system problems and increase activation of motor units within your muscles.

I don’t want to bulk too much

It’s a great strength training’s myth, it’s not in 1 year than you’ll have the bodybuilder’s body no matter wheteher you’re a man or a woman.

For women, here 2 exemples of moms who have become strong and fit without having a bodybuilder body. This is the story of Veronica  and Bronwyn .

Have a the body of a famous bodybuilder doesn’t happen in one night. Naturally we don’t have the amount of homones to have the body of a famous bodybuilder. We need to eat a huge amount of food (8 000 – 10 000 calories per day) and a huge amont of drugs (no, no, it’s another type of pharmacy, it’s true).

I’m fat, I want only lose weight

I’m fat, I want only lose weight

It’s a good reason to start strenght training. By losing weight, you surely want to keep your muscles. I mean, yout want to keep your muscles while you lose fat. With strength training you lose quickly centimeters (inches) in different body’s parts. It’s true that the overall weight loss may seem slow, that’s why is important to track your measurements. With strenght training when you eat with a caloric deficit, it’s increase your metabolism so you lose fat.

It’s boring

What I like with strength training, it’s we can see our progress quickly. It’s like increase level in a video game. I think people get bored when they expect nothing to do between 2 sets. This is why I advise people to have headphones to listen to their own music selection or an audio book to increase motivation.

Muscles and strength training

muscle fiber

Don’t be fancy, it’s interesting to understand how our muscles work to avoid failling into the Matrix’s trap. What I mean is that the only person you gave to impress is yourself and not the others.

It’s our muscle fibers that are small muscle cells that build up our muscles. Our muscle fibers are long, cylindrical and have the size of a strand of hair. Our muscle fibers are composed of myofibrils surrounded by sarcoplasm. I really summarized that but if you want to see it in detail, click here .

We have around 642 skeletal muscles that work together to make move our body. Imagine, when you bend your arm, your biceps contracts and your triceps does the opposite (elongates) to let the elbow bend. Every muscle of your body work as a team to make you move.

We have different type of muscle fibers :

Slow twitch (Type 1 fibers)

Slow twitch fibers are used to convert oxygen into energy for a long period of time. They don’t move quickly to be resistant to fatigue. These are the fibers we use most for marathons.

Fast twitch (Type 2 fibers)

Fast twitch move quickly so they’re not resistant to fatigue. Our body has 2 categories of fast fibers. The type 2A fiber has an endurence characterisitc used for long sprints. The type 2X fiber has « super fast » characterisitc used to short sprints or lift weights. I really summarized that but if you want to see it in detail, click here .

Each individual has a different percentage of slow and fast fibers. It’s for this reason that people are naturally better to run long distances or sprints. It’s funny because we can see it in strength training with people who are better to do sets with high or low repetitions.

It’s the end of the first part and the second part is event more interessting.

Share this article if you think it can help someone you know. Thank you.

-Steph

P.S. To read Part 2, click here.

Do The Inevitable

inevitable

As Agent Smith says in the movie « Matrix » : « Do you hear that Mr. Anderson ? That is the sound of inevitability ».

When a character from a movie ou comic says it, it’s impressive but it’s more than that.

Inevitability can manage our lives and become a self-fulfilling prophecy :

  • Person a

    Well, I will become fat and have blood pressure problems like my father. I will have a family and I will become like him. Not suprising that I fail everything.

  • Person b

    Well, I will break this circle. My children will be the first of the family to have healthy a healthy father. Children with parents who have healthy habits. This is what will happen.

  • Person A

    I will not succeed to lose weight like I did a lot of time. I can’t win against my genetics. Why continue ?

  • Person B

    I will be healthy. It’s a long journey and I will have difficult obstacles but it’s to me to take my success. I know that it will be long and I go forward step by step. I will go where I want to go.

If you look like Person a and A, it’s the moment to take the first steps to become like Person b and B.

Inevitability

agent smith matrix inevitability

I remember in what state I was when I read for the first time « 4 hours workweek of Tim Ferriss.

I ask to myself for several weeks if it was possible to live this. I was doing a lot of research on internet to find evidence. After all this evidence, I said to myself : « If people can do it, I can do it ». I don’t know how but I will test the indications of the book.

After creating several blogs and websites, I created my blog THEstephaneANDRE.

After few months, I watched a Gary Vaynerchuk’s video  that proposed rather than to create content, document ma days about my training and my blog. Like a reality show. This concept make me change my mindset to reach my goals. I have more success and I start to have the mindset « positive inevitability ».

Relation with yourself

relation love yourseff

Paolo Coelho said in this book « The Alchemist » : « When you want something, all the universe conspires in helping you to achieve it ».

You will tell me that you know this kind of story and I need a vision board, the book « The Secret » and wait that others people help me.

Ok,ok, remove the vision board and the book and ask yourself this question :

Are you the kind of person who look bad things go bad or wait that bad things go bad to say : « I told you ! ». Or you’re the kind of person who assume that things are going well and take step to make them better ?

Whatever you believe, it’s true. We know that pessimitic people always seem to have bad luck and optimistic people always seem to have good luck.

You work for the inevitability you want

We know what we want and we know we need to work hard to have it, so we do it. While other wait for luck to come to them, we create our own chance.

Winston Churchill say : « Success consists of going from failure to failure without loss of enthusiasm ».

Each fail is an element that can slow us down to this inevitable success. Like scientists have wrong hypotheses, each fail is a chance to get closer to the goal. No reason to give up.

We expect to win. We hope to succeed. Break obstacles to prove that this possibility is correct. We have a responiblity to our inevitability.

Prove it to yourself

prove it

I just understood that « expect to win » or « feel more positive about yourself » is the half of the equation.

Wait that good luck or bad luck come to me is the same result : nothing !

As say Andy in the movie « The Shawshank Redemption » : « Hope is nothing without action ».

In the book « Unbroken », Louis Zamperini endured incredible obstacles and he never gave up hope. He always did what he could to prove that he was fighting nonstop for a good reason.

The best way to prove to yourself that your success is inevitable, it’s to do small victories :

  • You want a better health ?

    Proves to yourself that you can change by walking for 5 minutes during 30 days nonstop.

  • You want have a company ?

    Earn 1$ or help a person. Then hustle and scale.

  • You want run a marathon ?

    Run for 1 minutes. Then, find a way to run more than the day before.

Identify the version of yourself at the level 50 and go forward step by step in this direction.

Make a change and it doesn’t matter if it’s small. By adding all these changes and each small victories, this future become more and more concrete.

Expect the inevitable

It doesn’t matter if you try to lose weight, run a marathon or gain muscle, stop to wait things go bad and start to expect things go good.

You know what you need to do and everydays you do a little step to be closer to your goal.

You deserve it, you deserve to be happy, you deserve to be healthy.

Each day is a chance to be closer to your success or a chance to simply delay your success.

Did you have to prove a win to yourself before you started to believe ?

-Steph

P.S. Do you want a free training program ? Click here 

Lost In Getting Healthy

lost

I read a Nerd Fitness article  and there is good stuff.

You already heard this : « Life, isn’t a sprint, it’s a marathon ». Do you think is right ? Me, I think life is a special labyrinth.

Life, a labyrinth

maze

A blog talk about this, click this article « Life is a Maze, not a Marathon » . This concept can be use to be healthy.

In the game of life, we must find a way to be have a better life and to find a way to use all our potential.

When we try to change a lot of things, it’s hard to adapt it all. Change take time and think about a marathon reassurring us.

But, a marathon means with each step, we go forward. We will finish the marathon with this process, it’s certain.

In life and in the quest to have a better lifestyle, there is a lot of unexpected events. Intead to think your journey is like a marathon where you know all the difficulties in advance, think life is a labyrinth that change all the time.

If your quest to have a better lifestyle was like a marathon, it would be like that :

  • I tried to lose weight and I failed. I’m a loser and I will never reach my goals.

  • I can’t eat healthy foods. Something is wrong with me

  • I tried a training one time and I didn’t like it. Training isn’t for me.

  • I applied for this job I wanted and I didn’t have it. I’m condemned to have a miserable life.

Instead of this, you’re in a labyrinth with your goals in center. You will find deadlocks and this doesn’t means you’re an incompetent person. They’re simply paths that don’t work.

  • I tried to lose weights and I failed – I will try again with a new tactic. I will do it again with a different way. The last time, I tried to count calories. This time, I will only focus to eat a better foods.

  • I tried a training one time and I didn’t like it – I will do a different type of training that seems to please me.

  • I applied for this job I wanted and I didn’t have it – Well, I need to change my tactic and stand out differently for the next job.

Fight your stubbornness

stubbornness

I thank video games to push us to make challenges and we don’t have any problems to dedicate thousands of hours to push « continue » to win.

However, this stubbornness and this devotion can be a blessing,but they can be a curse about be healthy.

Sometimes you will be guide to a bad path. When you continue in a deadlock you waste your time and you get away from your goals.

Often our obstinacy force us to lose our path because we have already started a wrong path. Let’s see :

  • We force ourselves to count our calories and to run more often when this don’t give us results. And we give up quickly this strategy every time. Change the strategy with a strenght training and eat only clean foods.

  • We stay in a deadlock with the job because we got our degree and we think we should do. This is the « good enough » syndrome and this is very very dangerous. Change it, we’re better than this.

  • We stay in a unhealty relationship because we’re together so long and we accepted to have a miserable relationship. We need to realize we deserve to be happy and we need to take care of ourselves.

Sometmes take a new direction is the better thing than you can do. Not because you give up what you do, but instead you give up a bad thing and this allow you to focus all your efforts to the good path.

Lost in the labyrinth

lost labyrinth

In labyrinths, there is always a moment where you must choose between three paths and you don’t know which one choose.

In life, there are times where you don’t know which paths choose and it’s stressing.

The worst thing you can do is to sit and complain because you don’t know what to do. Information can help you to choose. Educate yourself to choose the good direction.

« May be I must do this training or this type of training or this style of training ? »

« May be I must do this diet or this nutritional plan or this one ? »

Instead of remaining paralyzed, here how to do :

  • Do research to determine which path is better than others. Each path have its own characteristics and there certain that you would like to avoid.

  • Choose a path for a reason. With a litte research, you see which path you like most. Whatever the reason, choose a path and start as soon as possible.

  • Give yourself a chance to have a little result to test a path. When you’re lost, you leave mark on walls to leaves traces to don’t do the same mistake. If the path don’t work, you need to know. Test for 2 weeks a training and look if you have results. Test for 2 weeks a diet and look if you have results. If this don’t work, do again this process with a different training and a different type of diet.

You can’t save the world and you can’t finish the labyrinth while sitting. Do research and take a logical decision can help the processus but sometimes you have to act.

  • The life is a labyrinth very very difficult to solve. People who say they understood everything in life are liars.

  • When you have several choices, educate yourself the more you can and choose a path.

  • When you find a deadlock, mark it in your list and try a different path.

  • Courage and determination are important to have victory. With enough perseverance to test different paths to find the good path, you continue and find your goals in the center of the labyrinth.

Start. Don’t feel guilty when you’re in a deadlock, try new paths.

You will find the end, my friend.

-Steph

Change Your Goal Into A Video Game’s Boss

boss shadow of colossus

You have trouble to reach your goals ? Maybe you take it a little too seriously ? I propose to you a concept more funny : Consider your goal as a video game’s Boss. That is cool !

Why a goal = a video game’s Boss ?

When you play a video game and you find yourself facing the Boss, you’re motivated, you’re excited and if you fail, you go again without hesitation learning from your mistakes. Keep this same mindset to the goals of your life.

  • For fitness do the same thing, takes it as a challenge because when you buy a video game, your challenge is to finish it.

  • Select specific dates to see your evolution. In a video games your time is always timed.

  • Give yourself a reward once you have reached your goal. In a video game there is always a great reward.

  • The Boss allows you to align your training and your nutrition like in a video game where you harmonize your dexterity and your life bar.

Do you what is great ? You learn what you really able to do.

Build a video game’s Boss in real life ?

mario fan art

Yes, it’s possible and it’s simple to set up.

  • Chosen a discipline you want to learn

  • Visualize that you are the best in this discipline, be enthusiastic, feel the joy of victory, be invaded by this positive emotion because you’re going to achieve this goal.

  • Chosen reward you going to offer to you for this challenge

  • Reverse engineer your training and nutrition process to be in excellent condition for the specific date, the day you’ll be in front of the Boss.

  • Start today (Fuck excuses) !

You want public video game’s Boss ideas : Powerlifting Competition; Races (sprint, marathon, etc.); Martial Art (belt or competition); amateur boxing fight; Crossfit competition; Other competitions.

Now goes to the next level !

What’s yourBoss ?

-Steph

Change Ton Objectif En Boss De Jeux-Video

boss shadow of colossus

Tu as de la difficulté à atteindre tes objectifs ? Peut-être que tu prends ça un peu trop au sérieux ? Je te propose un autre concept plus fun : Considère ton objectif comme un Boss de jeux-vidéo. Ça, c’est cool !

Pourquoi objectif = Boss de jeux-vidéo ?

Quand tu joues à un jeux-vidéo et que tu te retrouve face au Boss, tu es motivé, tu es excité et si tu échoues, tu recommences sans hésiter en apprenant de tes erreurs. Garde ce même état d’esprit pour les objectifs de ta vie.

  • Pour le fitness fait la même chose prend ça comme un défi car quand tu achète un jeux-vidéo, ton défi c’est de le finir.

  • Sélectionne des dates spécifiques pour voir ton évolution dans les jeux-vidéo ton temps est toujours chronométré.

  • Donnes-toi une récompense une fois que tu as atteint ton objectif dans un jeux-vidéo il y a toujours une grande récompense.

  • Le Boss te permet d’harmoniser ton entraînement et ta nutrition comme dans un jeux-vidéo où tu harmonise ta dextérité et ta barre de vie.

Ce qui est excellent, c’est que tu apprends de quoi tu aies vraiment capable te faire.

Construire un Boss de jeux-vidéo dans la vie réelle ?

mario fan art

Oui, oui, c’est possible et c’est simple à mettre en place.

  • Choisi la discipline que tu veux apprendre

  • Visualise que tu es le meilleur dans cette discipline, sois enthousiaste, ressens la joie de la victoire, sois envahie de cette émotion positive parce que tu vas atteindre cette objectif.

  • Choisi la récompense que tu vas t’offrir pour ce défi

  • Décompose le processus d’entraînement et de nutrition pour être en excellente condition pour la date spécifique, le jour où tu es en face du Boss.

  • Commence aujourd’hui (Fuck excuses) !

Tu veux des idées de Boss de jeux-vidéo public : Compétition de Powerlifting ; Des courses (sprint, marathon, etc) ; Art martiaux (ceinture ou compétition) ; Combat de boxe amateur ; Compétition de Crossfit ; Autres compétitions.

Maintenant passe au prochain niveau !

Quel est ton boss de jeux-vidéo ?

-Steph

Strength And Honor

gladiator russel crowe

Young or old, big or small, be strong is the best attribute that you can give to yourself. Maximus Decimus Meridius just like he to his army in the movie, Gladiator, there is a real sense of honor that comes with strength.

When I was in school, I often was not in the first to be selected soccer or basketball team because I was clumsy but also because I was weak. This is why I started seriously doing sports, Maximus taught me that there is honor in strength and I wanted it.

That’s how that started my love affair with strength training. Now I love even be stronger than ever.

Whether you’ve never made push up or deadlift. You prepare to run a marathon or simply be a better person, be strong is the best gift you can give to yourself.

This is a part in your life and I’ll tell you why.

We are made to be strong ! There are many good things that came with technological advances but now that our survival isn’t related to our strength, it’s not something « necessary ».

However, we are genetically designed to move. To be active. To be strong. It’s in our DNA and it needs to be activated if you want to be healthier, happier, be a stronger version of yourself.

strenght

Besides, strength training improves memory, reduces anxiety and improves learning knowledge.

Don’t worry if you start with just a few push up and squat in your bedroom. Earlier you begin strength training, earlier you’ll reap the profits and regain control over your future.

I train my strength because I want to see what I can do. I want to know how I can become strong. I want to prove to myself that with enough time and focus, anything is possible.

I train my strength because I believe it’s my responsibility to become a better version of myself. I didn’t want to look at my past and say « what if … ».

gladiator russel crowe

I plan to live a long time and I know the best way to have a healthy and happy life is to be strong and I motivate myself to become stronger.

When is my next workout ? When is it ?

Your turn ? Why you train your strength ?

-Steph