Fitness Training Tips – Rule of Thumb!

Article by Kara Jackson

Fitness Training Tips – Rule of Thumb! – Health – Nutrition

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Nowadays we get bombarded with new fitness training tips on an everyday basis. The problem is figuring out which advice actually makes a difference. No matter what you do, though, DO NOT forget that there are no magical solutions for weight gain! A good diet and exercise are a must in staying fit and healthy. All other fitness training tips should be treated as mere supplements to those two major factors. To give you a perfect example, I’m going to talk about how the quantity of meals we consume everyday and the amount of sleep we get CAN make a difference on out weight-gain; but also how these two factors play a very small role compared to the food you eat and the calories you burn.

Most of us have already heard that eating 5,6, or even 7 small meals a day is healthiest. Eating healthy, small amounts of food often leads to a faster metabolism. However, the majority individuals find it difficult to eat more than the traditional three meals every day. Adding extra meals, especially nutritious ones, takes lots of planning. Planning takes time and most people just don’t seem to have enough of it to fit these extra meals to their already busy schedules.

But what about just eating one, large meal a day? This is precisely how many meals Lieutenant Stanley A. McChrystal, the current U.S. commander in Afghanistan, consumes each day. It is hard to believe that a man who sleeps about 5 hours a night and runs an hour every morning could function on just one meal a day. Furthermore, the fact that he is sleeping less than 7 or 8 hours a night should also be wreaking havoc on his metabolism. Dr. Melina Jampolis, a nutrition specialist writes, ‘Short sleep duration, defined as less than seven hours per night, is associated with an increased risk of obesity and diabetes because of its negative effect carbohydrate metabolism.’

So why is Lieutenant McChrystal faring so well on such small quantities of food and sleep? Why do other individuals try staying fit by eating many small meals a day and making sure they catch up on their Zzz’s, but still fail at losing weight? The answer to that is very simple: because the most important factors in weight gain will always be a) how many calories you consume and b) how many calories you burn daily. Sleeping very little and not eating often enough makes a difference, but not one as substantial as what you eat and how much physical activity you get. I’m pretty sure McChrystal’s meals never consist of greasy hamburgers and fries washed down with sugar infused sodas. And I’m also pretty sure he pushes himself hard when running that hour every morning.

The long and the short in staying fit is: there is no easy way out! You can try to make your life easier by sleeping those 7 hours a night and eating lots of healthy meals a day, but that should always be done in addition to eating smart and staying active. Period.

For more great advice on staying fit and healthy, visit my website Fitness Training Tips and get in better shape today.

About the Author

For more great advice on staying fit and healthy, visit my website Fitness Training Tips and get in better shape today.

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whereby the original author’s information and copyright must be included.

Kara Jackson

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The Components of Fitness

Every single component of fitness is just as necessary as the next, for a well rounded and complete exercise program. Below you will find the major components listed, and a few reasons why each should be included in your routines.

Knowledge

This is the most important component hands down. You can’t exercise properly until you have researched on your own, or have been given instructions by a trained professional, such as a personal trainer, physiotherapist or doctor. Exercising without information is like going in to the wilderness without any supplies. In the best case scenario you risk not seeing results. In the worst case, injury. There is a ton of information online so at a minimum, look up exercise techniques and read the basics before trying out a new fitness program.

Warm Up

A warm up before starting a workout is one the most important components because this is what will prepare your body for all of the other training.

A warm up is like having a fitness breakfast. Like nutrition, skipping breakfast will result in a quicker burnout time half way though the day. A warm up works similarly because without one, you will burn out half way through your workout!

The warm up prevents injuries and “wakes the muscles” so your body has an idea of what to expect next. Every warm up should last 5-10 minutes and should resemble what you are about to do, on a smaller scale. For example, If you are running your warm up should be walking.

Cardiovascular Exercise

Cardiovascular exercise, known to most as “cardio” is the workout that will make your heart strong and also, aid weight loss goals the most effectively.

Some people think cardio is not necessary but when you see people with big muscles, having trouble making it up a flight of stairs, it makes you think twice. Cardio is all the fun activities like running, cycling, playing tennis and swimming. It gives you muscular endurance, a strong heart and an instant feeling of wellness.

Cardio exercise should be included in to your program at least twice a week for 20-40 minutes.

Strength Training/Weight Lifting

Lifting weights is sometimes neglected because many people think that lifting weights is synonymous with big muscles. Hardly! It’s actually very hard to build a lot of muscle mass for both men and women. To be quite honest those huge muscles you see on body builders are usually not natural. Instead, strength training is what gives you “tone.” While you are losing weight with sustained cardio activity, it’s the weights that will inflate those flattened muscles, to create a cut and defined physique. You will also build muscle but on most people, it builds tone oppose to mass, so don’t worry!

Lifting weights also adds bone density and strengthens joints and ligaments which prevents osteoporosis and makes us stronger and independent for much longer. This is especially important when we reach our senior years.

Weight training should be included a minimum of twice a week. Workout times vary depending on your program but you can expect anything from 20-60 minutes.

Flexibility

Stretching is also sometimes looked over, especially after a challenging workout, when all you want to do is hit the showers! It’s a very important component because flexibility training prevents injuries and keeps the body limber. If you never stretch, it won’t take long for your bod to start feeling tight, achey and fatigued. Stretching is also a great tension reliever and prevents chronic pain like neck and backaches. Don’t skip this one!

Stretch at the end of every workout for 5-10 minutes. It’s also recommend to include a stretch workout weekly or bi weekly, such as taking a yoga class.

Balance and Agility

I group balance and agility together as a minor component because you train for balance and agility during cardio and strength training sessions, provided you’re choosing exercises that target these components. In any case, I thought they deserved a special mention. Agility and balance are abilities that are fantastic for sports, but also general reaction time and injury prevention.

Compound exercises, stability ball training and outdoor (or gym floor) drills will improve your balance and agility.

Every fitness component compliments the other. If you do cardio but not weights, you will look scrawny. If you do weights but you don’t stretch, you will be too tight and uncomfortable to enjoy your muscles, not to mention the good chance you will be injured all together. Include all components to get the results you want quickly, safely and effectively.

Starter for Year 10 GCSE PE Inspired by Another User.
Video Rating: 3 / 5

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Physical Fitness & You

Physical fitness is to the human body what fine-tuning is to an engine. It is not a race, it’s a pursuit. In its most general meaning, physical fitness is a general state of good physical health. It is a foundation for a long and successful life.

Physical fitness is usually measured by periodic tests measuring strength, endurance, agility, coordination, and flexibility. Physical fitness is the capacity of the heart, blood vessels, lungs, and muscles to function at optimum efficiency. It has two meanings – General fitness (a state of health and well-being) and specific fitness (the ability to perform specific aspects of sports or occupations). Physical Fitness is important, even on bed rest.

A general-purpose physical fitness program must address the following essentials: Cardiovascular Fitness: It is the ability of the circulatory and respiratory systems to supply oxygen to muscles during continuing physical activity.

Regular exercises enable more blood to be pumped with each stroke of heart.

Flexibility Training: Stretching increases the range of motion of a joint. It improves suppleness.

Strength Training: Strength training is the use of resistance to muscular contraction to build the strength andsize of skeletal muscles.

Muscular Endurance: Endurance is the ability to exert for a long period of time. In humans, it is usually used in aerobic and anaerobic exercises.

Body Composition: In physical fitness, body composition is used to describe the percentages of fat, bone, and muscle in human bodies.

Fitness

Fitness, most importantly cardio-respiratory fitness, has been directly correlated to the mortality rate.

Fitness can be described as a condition that helps us look, feel, and do our best. In previous years, fitness was commonly defined as the capacity to carry out the day’s activities without undue fatigue. These days, physical fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist diseases, and to meet emergency situations. Many sources also cite mental and emotional health as an important part of overall fitness. This is often presented in textbooks as a triangle made up of three sub-sections, which represent physical, emotional, and mental fitness.

Physical fitness involves the performance of the heart, lungs, and muscles. And, since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability.

People normally prefer walking for fitness activities followed in order by: swimming, fishing, bicycle riding, camping, golf, bowling, exercise equipment, hiking, hunting, aerobics, calisthenics, jogging, and tennis. Women prefer fitness-related activities and men prefer outdoor sports.

The top level of physical fitness tends to mesh physiology and psychology. The exercises improve function of the muscular and skeletal systems, enhance circulation, augment energy and elevate overall individual levels of fitness. The level of physical fitness can be influenced by regular, systematic exercise.

As energy depends on nutrition, proper nutrition is important to physical fitness. If diet is not adequate, the fitness level will drop. Overweight, underweight, and weak individuals will have below average fitness levels.

Exercises

Exercise that doesn’t raise your heart rate to a certain level and keep it there for 20 minutes won’t contribute significantly to cardiovascular fitness. It is better to select exercises that involve total body involvement. Such exercises improve and maintain fitness most effectively — e.g. Running, swimming, golf, dancing, cycling, and brisk walking. The correct exercises will help you decrease body fat and increase or maintain muscle mass. By performing many different exercises for a low number of repetitions, the muscles are strengthened, elongated and toned without creating bulk. Total concentration on the body during each exercise emphasizes movement quality, coordination and breath.

Health

Healthy people have more active and more interesting life. Physical fitness can also prevent or treat many chronic health conditions brought on by unhealthy lifestyle or aging. To stay healthy it’s important to participate in physical activity. Even those of us who haven’t always led active lifestyles, increasing our physical activity now will help us live longer & healthier lives.

To live a full and healthy life, exercise must be a part of it. It is the ability to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit person could not continue, and it is a major basis for good health and well-being. A physically fit body has less chance of acute health problems and chronic disease.

Major Benefits of Physical Fitness

1. Reduce chance of heart attack and stroke
2. Reduce the chances of developing adult onset diabetes
3. reduced chance of being overweight
4. Being able to efficiently manage stress
5. More energy

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Benefits of Gym and Fitness Equipment

Article by Just Fitness

Benefits of Gym and Fitness Equipment – Health – Fitness

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He Excel Bike- Light Commercial is an excellent choice of exercise equipment. This is due to the fact that it possesses a solid gym feel and is recommended for the user who is searching for a non-impact fitness machine. The motorcycle has a sophisticated on-board computer that has a range of interesting programs that the gymnast can make use of.

Commercial exercise equipment can be hired at affordable prices. The Ultim8 Completely Professional Elliptical trainer Combination Instructor is considered to be one of the most sleek and strong elliptical cross trainer devices that are in the marketplace currently. The reason it has such quality and a magnificent experience is the oversize pedals and the particularly long pace size. This Combination Instructor has its own in-built turbine and therefore there is no need for energy cords and it has 16 stages of level of resistance that have a extremely sleek experience.

Spinning bike hire that can be hired is the Ultim8 commercial recumbent exercise bike is one of the most solid and luxurious exercise bikes available today. The Ultim8 Motorcycle has a built in generator so no more power cords and a super sleek feel with 16 levels of resistance levels. Its gaming system is also top of the line and over a complete selection of ten applications such as HRC and user identified applications. It expenditures thirty two weight per weeks time to seek the services of this machine for a 20 eight weeks time seek the services of design. The 50 two weeks time seek the services of design expenditures 20 seven weight per week’s time. The shipping charge of the bicycle is one hundred and 50 weight.

When we are thinking about recumbent exercise bikes, two person prompt coming to our minds are Mike Tyson and Evander Holyfield who made boxing world famous. Here we are discussing the value of punching as health work out and even you can use them for occupation exercising for punching competitors also. Thus need to choose best appropriate punching work gloves for you. Boxing work gloves from well known manufacturers like the tallest mountain come with a assurance and confidence of best couple as per your need. Ever last pro design exercising work gloves are best.

This gym devices is developed for professional gym or house gym for health with fun to be in appearance having excellent features of creating hold durability, increases primary training and excellent for cardiovascular exercise and durability of mind. Gymnastic band is a complicated and different method of using your own body weight training for house use. Lightweight, mobility and easy installation made it more popular among house gym machines. There are so many other health gadgets used in house gym or professional gym for everyday health workouts to keep yourself fit, in appearance and healthy for long.

Cardio, or cardiovascular exercise, is important for a healthy heart, and burns fat by raising the heart rate. The equipment for these kinds of exercises includes treadmills, stationary bikes, elliptical trainers, stair climbers and more. This fitness equipment is often associated with a screen that paths the pulse rate, along with other information like the number of kilometers run or calories expended.

About the Author

He Excel Bike- Light Commercial is an excellent choice of exercise equipment. <em>Commercial exercise equipment</em>, <a href=”http://www.justfitness.com.au/cardio-fitness-equipment/spin-bikes.html” title=”Spinning bike<“><em>Spinning bike</em>, <em>recumbent exercise bikes</em>, can be hired at affordable prices.

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Just Fitness

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Better TV gives you a preview of new fitness equipment that will keep your workouts efficient and fun.

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Diamondback Fitness 910Er Rear Drive Elliptical Trainer

• Easy-to-read console features mp3 connectivity and bright blue LCD display with real-time feedback
• Media bay with USB port and iPhone, iPad, iPod input and charging jack
• 35 workout programs; 32 levels or resistance; 21-inch stride
• Polar-compatible wireless heart rate receiver
• Measures 72 by 21 by 67 inches (L x W x H) assembled; weighs 218 pounds; capacity of 325 pounds

Product Description
Diamondback’s 2011 Elliptical King!

A 21? stride and adjustable Q-Factor between the foot pedals of 2? to 3.5? gives you super comfort throughout all your programs, a low step up height makes getting on and off the 910Er easy and safe, sealed cartridge bearings give the 910Er an ultra smooth feel and keeps it whisper quiet during use and a fold-out magazine rack holds your favorite magazine during your workout and folds away when not in use.

The 910Er utilizes a… More >>

Diamondback Fitness 910Er Rear Drive Elliptical Trainer

Fitness Resistance Bands – 2 Easy Fitness Band Workouts to Strengthen Your Lower Body

Article by JP Davis

Fitness Resistance Bands – 2 Easy Fitness Band Workouts to Strengthen Your Lower Body – Health

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Are you looking for new exercise routines using fitness resistance bands? The one thing I love about latex bands is their amazing versatility. You can virtually create hundreds of new routines for any muscle you can think of.

Here are 2 easy workout routines which can be done using fitness resistance bands.

The butt stretch – It is an interesting routine for your buttock muscles.

This one is performed in a position a bit similar to the traditional horizontal push-up, except that here your body is supported by your knees and hands posed on the floor.

Step 1 – Position yourself with your body supported by both your hands and knees on a mat. At the same time, you are holding in each hand the handles of an elastic band, while the middle of the tube passes around the sole of your left foot.

Step 2 – Slowly stretch your left foot backwards so as to extend the band and stretch your buttocks muscles. Do it until your leg is horizontal to the floor. Now return to initial position, without releasing the pressure.

You can do 10 to 20 repeats then switch legs.

The calf workout – This exercise is best done either with a loop or the figure 8 band (a short elastic loop joined in the middle so as to form a “8”). It’s done in the upright position. Make sure that you do not use any support for your body. Pass the band around your ankles.

The exercise consists of working out your calf muscles by stretching your 2 legs apart. 20 to 30 repeats should be enough.

You can use your fitness resistance bands for many more lower-body routines. Remember to continue exploring, experimenting every day. It will make your daily workouts more enriching and so much more fun.

About the Author

Discover how easy it is to get fit from home with the Slim in Six home fitness program at http://www.SlimWorkoutProgram.com today.

Also, be sure to read these great Slim in Six reviews.

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JP Davis

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Flirty Girl Fitness – How To Get In Shape In 2 Weeks

Article by Chris Fenton

Flirty Girl Fitness – How To Get In Shape In 2 Weeks – Health

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Are you stressed out because in less than a month you need to be well prepared for one of the most important events of your life – your wedding day? Are you stressed out because you think you will look unhealthy and unattractive on your wedding day because you feel that you don’t have the fit body that will make you look more beautiful than ever? Worry no more because you will absolutely look healthier and stunnig on the most important day of your life. Here are some tips on how to get in shape in 2 weeks so that you will be more than ready for the day that you have been waiting for:Click Here For Flirty Girl Fitness Limited Free Trial!Tip # 1: Follow A Strict DietYou must think that losing weight in only two weeks could be a little less impossible. However, you nee to keep in mind that no matter how long or short the time that you have if you are not well disciplined and you don’t follow a strict diet plan, nothing will happen. Keep in mind that it’s a must to follow a strict diet plan in order to lose weight and become healthy in just two weeks.Tip # 2: Exercise For 30-45 Minutes EverydayIf you want to know how to get in shape in 2 weeks, you must also know the different types of exercises that can help you burn fat and lose pounds. Remember that there are tons of exercises and you must only choose the ones that can really help you lose weight. Research more about this and you will surely find what you’re looking for.Tip # 3: Consider Using Weight Loss ProductsSince you only have less than a month to prepare and become healthy, it’s recommended that you try using different weight loss products to help you lose weight. Try to google some of the products that can be easily ordered online and you will be really surprised that in just a week or two, you will surely lose weight and become healthier than ever.These are just some of the tips you need to follow if you really want to know how to get in shape in 2 weeks. You will absolutely become more than ready for your wedding day because these tips will really make you look healthier and stunning than ever. Good luck and more power to you!Click Here For Flirty Girl Fitness Limited Free Trial!

About the Author

This author writes about Easy Ways To Lose Weight At Home at How To Get In Shape In 2 Weeks

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Chris Fenton

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Personal Trainers – Swimming And Physical Fitness

Do you know that gaining weight is a much easier task as compared to losing it? Once you are overweight, you need to control your diet and follow a proper exercise routine. It is hard to make a routine on your own. However, one of the personal trainers can help you in this relation. Swimming and physical fitness are two forms of keeping your body in shape. However, you need to consult different personal trainers for each form of exercise. However, you need to keep a gap between the two forms of training. For instance, you cannot swim immediately after a workout session. In most cases, people do not work out and swim on the same day.

Body:

Do you know that gaining weight is a much easier task as compared to losing it? Once you are overweight, you need to control your diet and follow a proper exercise routine. It is hard to make a routine on your own. However, one of the personal trainers can help you in this relation. Swimming and physical fitness are two forms of keeping your body in shape. However, you need to consult different personal trainers for each form of exercise. However, you need to keep a gap between the two forms of training. For instance, you cannot swim immediately after a workout session. In most cases, people do not work out and swim on the same day.

When you are looking for personal trainers to enhance your swimming skills, you need to look for an expert who can teach a variety strokes. Each stroke develops a particular body part. For instance, the breast stroke helps in the development of the chest muscles. Along with that, the butterfly stroke develops the shoulder muscles and improves the shape of the arms. However, every trainer is not qualified enough to teach every stroke.

If you want to improve your body fitness, you need to look for expert personal trainers. Instead of using videos to lose weight, you should join a proper gym and attain professional guidance. Training at home would never produce the same results. On the other hand, fitness trainers highlight the exercises which according to the suitability of a person. These exercises are recommended according to the weight and physical structure of a person. For instance, a person who has stiff stomach muscles, he cannot work a lot on these muscles. However, a person cannot identify the weak and strong areas of his body.

If you are going to a gym for the first time, you need a lot of attention. Thus, group training would not prove to be helpful for you. fitness trainers work with one person at a time. Thus, you would get undivided attention. Personal trainers keep a very close watch on you and the improvement in your body. They work with you on your diet plan and exercise routines. Most trainers split the routine according to the body parts. For instance, they would tell you to work on your arms on two days, your shoulders on three days and your chest for the remaining two days. Thus personal trainers help a lot in the development of your physique.

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Physical Fitness Training For Horses – Monitoring Change in an Equine Conditioning Program

As you proceed through your horse’s fitness training program, remember that change is not only inevitable, CHANGE IS THE GOAL. As your horse increases in physical fitness, his body, mind and emotions will all change too.  The horse trainer who pays careful attention to the horses in her or his stable will achieve the best results in the shortest amount of time.

Keep your eyes trained on your horse for changes in these common areas:

Vital Statistics– Vital Statistics refer to your horse’s temperature, pulse and respiration (TPR). As your horse progresses through your fitness training program, his vital statistics can act as red flags. Check his TPR at the same time each day for several days in a row and average the numbers to learn what is “normal” for your horse.  Monitor your horses TPR throughout your conditioning program. Even slight changes can indicate problems brewing. As horses become more physically fit, expect to see their baseline pulse and respiration lower.
Nutrient Requirements- The amount of feed that was sufficient to maintain good body condition when your horse was a pasture potato will not be enough to support him as his training load increases.  Adjust your horse’s feed ration to accommodate increasing physical demands
Tack Fit– A human Olympic athlete looks very different from a couch potato. Expect to see some radical changes in your horse’s physiology through your fitness training program!  As he loses weight and gains muscle, you will find your saddle no longer fits. If you do not have several different sized saddles that are appropriate to your horse, you may use a saddle with adjustable gullets or use shims or pads to maintain correct fit. Your horse’s soundness and your competitive success depend on it!
Inflammation– Inflammation is the equine body’s response to overexertion. Train yourself to watch and feel your horse, particularly his legs and hooves, for any changes. Watch for swelling and feel for heat. Swelling and heat indicate inflammation, excessive stress and potential injury. 

MONITOR your horse’s changes carefully as you progress through your equine conditioning program. You may need to adjust your training program to accommodate unforeseen challenges. The faster you can catch and fix potential problems, the more you can avoid damaging your horse. This means more fitness and more fun faster for both you and your horse!

Want to Know How to Get Your Body into Shape with Physical Fitness Training?

Article by Yap Shirley

Want to Know How to Get Your Body into Shape with Physical Fitness Training? – Health – Fitness

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For having a healthy body, one has to do various things like having a healthy diet rich in vitamins and minerals which fuel the body, with proper sleep and exercise. Having a physical fitness training routine keeps the body in shape, giving energy to carry on daily activities, and also benefits health, wellness and social life.

Process to get started with Physical Fitness Training

Consulting a physician is the primary stage for having physical fitness training followed by getting the physical check done to find whether we are fit or not. It is also suggested to have the opinion of doctor about diet with regard to the training.

Subsequently comes the planning of time and specific activities to be done for the day when we begin physical fitness training routine. One has to decide which part of the body they intend to work on because it helps to choose the activities for the training as the activity for building muscles is different from that of cardiovascular health.

It is advised to have a motivator for workout routine to avoid giving up physical fitness training half way through. As everyone cannot afford a trainer, have a friend whose support help not to quit very soon.

After setting the schedule, it is better to start the activities which work towards the goal. If planning to jog, going to different routes each day having new picturesque or a hilltop is suggested. A routine workout could make someone quit fast. If a particular exercise is boring, move on to another one which yields similar benefits as the previous one. The physical fitness training works only if someone is serious and stick to the practices.

Shirley has been writing articles professionally, both online and offline, since 4 years ago. This author is not only writing in the subject of health, but also in dieting, fat loss, fitness and many other more.

About the Author

Shirley has been writing articles professionally, both online and offline, since 4 years ago. This author is not only writing in the subject of health, but also in dieting, fat loss, fitness and many other more. Check out her latest website in Iron Bed Frames which discuss and review about Queen Bed Frames.

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Yap Shirley

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