Shawn Fears&#039;s Blog

Now that I have covered the basics of what should be known about the core to properly train the core, its time I got into the meat and potatoes of training….PROGRAMMING. I am going to give a basic overview of how I set up my core training programs. This is only one of many different ways to program for the core and it’s definitely the only way that I use but it is the way that will work for just about everybody.

I set my programs up to train the core first before the resistance training part of the workout. Many people will disagree with this, but unless you are doing maximal deadlifts or squats then ignore them. For most of the population it is more important to work your core as your priority (see back pain statistics in part 1). Sure doing the core first is going to make it so you aren’t going to be able to lift as heavy as possible, but for the segment of the population this is geared for that is trivial because Fitness Enthusiasts aren’t seeking a new PR (Personal Record) in the deadlift. Their goal should be to feel better and move better. So now to get back on track, next is how to train the movements. I do this by setting my workouts up like this:

Saggital (front and back)
Frontal (side to side)
Transverse (rotation and/or anti-rotation)

Next is to put the needs analysis into the program, this means that the first thing to be trained is stability

Saggital Stability(front and back)
- Static before dynamic movements(emphasize control of posture before moving up to dynamic)
- Simple before complex movements
- Stable before unstable
Frontal Stability(side to side)
- Static before dynamic movements(emphasize control of posture before moving up to dynamic)
- Simple before complex movements
- Stable before unstable
Transverse Stability (anti-rotation)
- Static before dynamic movements(emphasize control of posture before moving up to dynamic)
- Simple before complex movements
- Stable before unstable

All of this training is basically “anti-movement training” for the core and gets the body ready for resisting unwanted core movement during core transfer of force in functional activities. Posture Posture Posture !!! Remember that the ability to maintain proper posture will increase biomechanical efficiency and neuromuscular efficiency (stronger mechanical levers and higher muscle activation).

Now let’s move onto the Movement training section. I have 3 tests here for the clients that I train, to see if they are ready to move out of stability.

If my clients can’t do a perfect plank for 60sec then they have no business doing anything else.
If they pass that then they have to be able to do a perfect side plank for 60sec or they have no business moving.
If they can’t do 10 perfect single leg glute bridges without over engaging the hamstring (hamstring cramping) then they have no business progressing yet.

Once these test standards have been met satisfactorily I will start to program for strength in core movements. My set up is pretty much the same as far as program set up, this makes it easy to just plug in the appropriate exercises (see next post) at the right time for the right goals. So here it is again, the basic template.

Saggital (front and back)
Frontal (side to side)
Transverse (rotation and/or anti-rotation)

Next I set it up with movement strength parameters. In order to do this I will have to look back at the needs analysis of the movement system so it is reflected in the set up. This is deceleration and eccentric loading.

Saggital Strength Deceleration
- Static before dynamic movements(emphasize control of posture before moving up to dynamic)
- Simple before complex movements
- Stable before unstable
Frontal Strength eccentric loading
- Static before dynamic movements(emphasize control of posture before moving up to dynamic)
- Simple before complex movements
- Stable before unstable
Transverse Strength Deceleration
- Static before dynamic movements(emphasize control of posture before moving up to dynamic)
- Simple before complex movements
- stable before unstable

Once the core is stable and able to decelerate and withstand eccentric loading without making postural distortions, it’s time to move on to the next phase of the program. Going back to the needs analysis the one thing that hasn’t been included is acceleration. This is probably what most people think about when someone mentions core training. I am talking about the power phase of core training. In this phase everything is as explosive as possible while still maintaining proper body alignment. Again, this is the same basic set up to allow switching exercises in the template without having to reinvent the wheel.

Saggital (front and back)
Frontal (side to side)
Transverse (rotation and/or anti-rotation)

Now I just set it up for the power phase for acceleration training.

Saggital Power Acceleration
- dynamic movements(emphasize control of posture before)
- complex movements
- Stable before unstable
Frontal Power Acceleration
- Static before dynamic movements(emphasize control of posture)
- complex movements
- Stable before unstable
Transverse Power Acceleration
- dynamic movements(emphasize control of posture)
- complex movements
- stable before unstable

Notice the removal of static and simple movements. There is nothing static in acceleration it’s a movement and it’s explosive. Simple movements are removed because this is an advanced level and at this level it’s time to put it all together with complex movement patterns that increase intra and inter muscle coordination (how motor units are recruited and how muscles work together to form coordinated movements).

I have presented the basics of what is needed to be able to design a core training template but there are other variables that need to be addressed as well. When designing anything out remember the acronym FITT, it stands for Frequency, Type, Time, and you can throw Enjoyment and Results oriented in there if you wish for FITTER as the acronym.

Frequency is dependent upon level of training, training phase, volume, and intensity. For example if somebody is just starting out and that person is doing 1 set of 10 reps for 3 different exercises then it is not only possible to train every day but necessary in order to get a training effect. After the low volume comes the moderate volume of 2 sets of 10-20 reps per exercise. For this increase in volume I recommend that the person go to an every other day program, and will stick with that all the way through all the phases of training.

Intensity usually corresponds to amount of weight when talked about in reference to working out, but it is actually a number of different variables that can be manipulated. Some variables that fall under intensity are: rest between sets and exercises, speed of movement, amount of weight, and level of proprioception (stability of surface). Some of these are built into the template above and rest time is chosen according to the goals of the overall program, for example, Vertical loading or Horizontal loading (straight sets of same exercise before moving on to the next exercise or doing circuits).

Type is goal and phase specific and is covered in the above template.

Time takes on two different meanings here. The first meaning is time under tension and the next is length of the workout. TUT(Tim Under Tension)follows the format of down phase of movement- isometric hold phase of movement, up phase of movement and looks like this TUT ( 3-2-1) for beginners in stability, TUT (2-1-X) for strength phase, and (X-X-X) for the power phase. (X stands for as fast/explosive as possible)

Enjoyment is just do what you think is the most fun but yet effective.

Results oriented refer to goal specific exercises. Choose exercises that emphasize the goals specified. Don’t do crunches for stability or long plank holds for strength…that just doesn’t make any sense.

The next post is on exercise selection and plugging them into the above template so stay tuned on how to put it all together.

If you would like me to program a workout for your core or any goal that you have contact me today to set up your free consultation.

Contact information:

Shawn Fears

907-347-7863

s.fears@hotmail.com

Friday, January 13, 2012 • Fairbanks , AK 99701

The Core - Part 5 "How to Train the Core"

Training the core is like training for anything else. First, identify what it is that is being trained (the core). Second, identify what makes up whatever is being trained (stability system and movement system). Third, identify what the function is of what is being trained (posture, stabilization with movement through all planes of motion and combinations of planes of motion and force transference). Fourth, identify the training needs of what is being trained (static strength, deceleration, acceleration). This next step leads us up to how to train the core.

How to Train the Core

In order to train the core there must be programming parameters to follow. This will allow for an easier selection of programming variables(next post in the series).

According to the National Academy of Sports Medicine here are some parameters that must be followed in core training:

Exercise Selection:

Activity and/or goal specific
Systematic development of phases
Progressive
Integrated
Proprioceptively challenging
Based in current science

Variables:

Frequency (2- 5 times/wk)
Intensity (Speed of motion)
Type of resistance (modality)
Time (Duration)
Body position
Range of motion
Planes of motion

So now that I have listed some parameters you might be saying,”Sooo what am I supposed to do with that?” That would be a very good question if you are wondering it. This is just an outline of guidelines for making your exercise and variable choices with. Let me simplify it for you real quick. Always progress exercises from simple to complex, bilateral (two limb) to unilateral (one limb), stable to unstable, slow to fast, and stay goal specific. That should make it a little easier to understand. Unless you are a trainer the more simple it is the better off you are. Always err on the side of caution, don’t try to get fancy and do a single legged balance on a ball when it has nothing to do with anything you are training for (and never will). Remember that all the training ever done should be done while minimizing the risk of injury for highest return of reward for effort given.

Now just for a challenge I want you to think about everything I have written about up until this point in this series, and take a look at the parameters training the core and see what you come up with…bet you skipped over this part huh? Lol It’s ok if you did, I understand. Let me help out some with it just in case you want to try though. In order to really put it all together it will take the knowledge of what needs to be trained and what exercises have the desired training affect on the core systems. Here are some training guidelines for a beginner in a stabilization phase taken from the mentioned parameters.

Beginner parameters for stabilization:

Stabilization exercise selection
Simple exercises
Bilateral
Stable environment

There is something that I need to point out here. Most people and even quit a few trainers make the mistake of starting out doing something on the ball to challenge stability. Don’t start in an unstable environment (see simplified guidelines) if a person can’t do something correctly on the floor or has never done a specific exercise before then why on earth would that person start out in an unstable environment?!?! If a person can’t crunch on the floor then DON’T crunch on a stability ball (I don’t program crunches in general as they are about the least effective exercise for core function), if you are going to do crunches (I hope not) then at least progress them correctly.

If you get anything from this post it’s that every person has a starting point along the progression continuum. It is important to be able to master an exercise before jumping to a progression of it. When in doubt do a regression and make sure you can do it correctly, if you can’t then start there or regress again until you can find something that you can do correctly then train and master that movement before attempting a progression.

The next part in the series will be on programming for the core variables then I’ll wrap the series with exercises selection and combine it all in a core workout. So stay tuned for more on how to develop your own core program.

If you or anybody you know, want more information on core training contact me and set up a free consultation today.

Contact information:

Shawn Fears

907-347-7863

s.fears@hotmail.com

Works Cited

Clark, Micheal, Scott Lucett, and Rodney J. Corn. NASM Essentials of Personal Fitness Training. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2008. Print.

Thursday, January 12, 2012 • Fairbanks , AK 99701

The Core – Part 4 “Needs Analysis for Training the Core”

Through the course of this series I have covered what the core is, what makes up the core, and the function of the core. Today is Part 4 in this series on “The Core” and I am going to do a “Needs Analysis” to see what it is that actually needs to be trained in the core. This series is put together in a specific order. If I were to do a needs analysis before talking about what it is I am analyzing this would be a foreign language to anybody reading it. Also understanding core function plays a big part in doing a needs analysis as I am going to have to take a look at both the stabilization system and the movement system. So let’s get started.

Needs Analysis of the Core

From the previous post it should be clear that the stabilization system is important in all movements to maintain posture and transference of force, but how is that trained. So in order for the core to provide strong posture and transfer force there are isometric contractions and eccentric loading while moving through all planes of motion. For example, if you pick your foot up (such as during the swing phase of gait) the core is loaded eccentrically (challenging the isometric contractions in the core) to prevent the hip from dropping. I mention this because movement and stability goes hand in hand. Now that we know that, the top priority of any core training is proper posture…and that has to be trained. Then once proper postural alignment is learned and strengthened the next step is to challenge the body’s ability to maintain that alignment under the external stress of movement. This is easily done with a protuberance of a limb. This will challenge the ability of the core stability system to overcome a shift in the Center Of Gravity (COG). (Fun Fact: This shifting of the COG is the basis of any progressions in stability training.) This will train the ability to maintain proper alignment while the movement system transfers force through the core.

After a good stability base has been developed then it’s time to train the movement system of the core. Remember from the previous post that the movement system decelerates and accelerates movement through the core such as in throwing a ball. When a pitcher cocks the arm back then steps forward the core is eccentrically loaded and deceleration of the force form the leg and arm happens then after the wind up and step comes the acceleration of the actual throwing movement. The space between the hip on the side that the leg stepped forward with and the shoulder that was cocked back starts to close and initiates then accelerates the movement. This is pretty much how the core works to some extent in everything we do, decelerate then accelerate while the stabilization system maintains posture. Something else that needs to be mentioned here is that the core rarely, if ever, moves in a single plane and in the example of the baseball pitch the body is moving in a combination of the saggital and transverse planes. So when training the movement system, always train not only in all the planes of motion but also in combine the planes, this forms the basis of functional training (training in combined planes of motion simultaneously).

So quickly recap what was just covered, the core needs to withstand movement and the movement system needs to decelerate and accelerate movement in that order. This forms the basis for any type of core training. In the next post in the series I am going to cover how to train the core based on some of the information already presented.

If you would like more information or a program designed for your own individual needs contact me for a free consultation today.

Contact information:

Shawn Fears

907-347-7863

s.fears@hotmail.com

Wednesday, January 11, 2012 • Fairbanks , AK 99701

The Core - Part 3 "What Is the Function of the Core?"

Just a short recap of what we have covered so far. In part 1 I talk about what the core actually is so there is no confusion what is being talked about. In part 2 I talk about what the core is made up of and break it into systems and introduce planes of movement. So now I am going to start to get into what the core does.

What is the Function of the Core?

In order to understand core function we have to look at it in relation to the stability system and movement system.

The stability system’s purpose is to prevent any unwanted movement in the LPHC in order to form a solid structure for the movement system to work efficiently. Higher levels of stability provide a more efficient mechanical movement pattern leading to increased neuromuscular efficiency (muscles are more effectively activated). To get a visual of what the stability system does for the spine let’s imagine a set of blocks stacked on top of one another and sitting on a base that is on two posts (can you see where I am going with this? – spine on the hips on the legs). Now imagine that you loaded the top of the stack until in crumbled. Now let’s add some inter-segmental guide wires (stabilizers) to the stack of blocks then add weight till it crumbles. Get the picture? (sorry about the drawing lol its hard to do with a mouse)

It’s safe to say that we will be able to add quite a bit more weight to the “stack of blocks” (spine) if the stability system is strong, don’t you think? Now imagine dropping the stack of blocks (falling on your butt)….don’t you think you will be able to better withstand a fall with a stronger stability system. So with these examples we can see that a strong and able stability system is paramount in decreasing injuries that can occur in everyday life. The main muscle functions of the stability system are static and eccentric contraction. While these are different types of muscle contractions they share the same job to prevent any unwanted movement that would pull skeletal alignment out of place for mechanical and neuromuscular efficiency in other words this is how we maintain good posture. All of this basically leads up to an efficient way to transfer force through the core by maintaining the structural integrity of all the biomechanical levers involved.

Now on to the movement system, it is important to point out here that the movement system is only as good as its foundation the stability system. To get an idea of what I am talking about go stand in sand and try to jump then go and jump while standing on concrete. It’s the same thing with the core. If you try to create force on a structure that is not strong then you are going to have limited force production. If you try to produce force from a strong structure that doesn’t give way to the force then the force output is limited only by the strength of the muscles producing the force. Think about Newton’s 3^rd Law here – Every action has an equal and opposite reaction. With this in mind, now think about the ability of a stable structure vs. an unstable structure’s ability to react to force output. The stable structure is better able to produce that equal and opposite reaction thereby minimizing loss of force. This is why it is so important to create a strong foundation for the core with stability work before trying to create strong movements. With that being said, the movement system does two things it concentrically contracts and eccentrically contracts to start and stop movement within the planes of motion as well as statically contracts to increase inter-thoracic pressure to help with stabilizing the spine under extremely heavy loads.

So now you know what the core is, what makes up the core, what the core’s functions are, and that the stability and movement systems are integrated systems that rely heavily on each other. I think it would be a good idea to reread the statistics on the back in Part 1 and see if you can make any connections to the function of the core in preventing any of those statistics. I challenge you to post in the comments on anything you find.

If you want more information on training the core or are interested in having me design you a core program then contact me for a free consultation today.

Contact information:

Shawn Fears

907-347-7863

s.fears@hotmail.com

"After years of barely passing, I failed my PT test upon returning from 7 months in Iraq. I began training with Shawn Fears and after 50 days on his program, I retested and scored a 91. Shawn teaches proper exercise form and techniques to strengthen your core,which is critical for the AF Fitness Test. His education and experience make him an ideal personal trainer. He can quickly identify your weak areas and customize workouts to avoid aggravating injuries for Airmen on profiles.Every day he challenged me with new workouts to keep me motivated and to avoid burning out. Shawn Fears is results oriented and proven effective. He will get you apassing PT score and save your career if you follow his program."
~Charles Freel
A Major in the United States Air Force

Tuesday, January 10, 2012 • Fairbanks , AK 99701

The Core – Part 2, “What Makes Up the Core?”

What Makes Up the Core

The core is made up of the muscles that attach to the LPHC. According to the National Academy of Sports Medicine, there are 29 muscles in fact that make these attachments. Of course it would take an anatomy lesson for me to break this down, so I am going to simplify it a little. All of these muscles can be grouped into two muscular systems: the stabilization system, and the movement system. From now on instead of thinking about the core in terms of individual muscles, I am going to be referring to these systems and the relevant plane of motion. These planes of motion are the saggital, frontal, and transverse planes.

The Two Systems

The Stabilization system’s basic job is to prevent unwanted movement in the LPHC during movement. The Movement system’s job is to…well… move you. Doesn’t this seem a whole lot more simple than me listing out 29 muscles, their isolated function, and integrated function? One of the first things that everybody needs to understand is that there are over 600 muscles in the human body and there is no possible way to train each one of them individually. So the answer to this is to learn to train movements or in the case of the core, we are going to look at the two movement systems and their functions (next blog post). Something else you will need to be familiar with is planes of movement.

Planes of Motion

As I previously mentioned there are three basic planes of motion: Saggital, Frontal, and Transverse. First is the Saggital plane. This plane separates the left side of the body from the right and anything that moves front to back falls in this plane. The Frontal plane separates the front from the back and anything that moves side to side falls in this plane. The Transverse basically divides the top of the body from the bottom and anything that is rotation falls into this plane.

The key terms from this post are the Stabilization System, the Movement System, and the Planes of Motion. These key terms are basics that can be applied to anything that needs to be trained in the body.

This was a real quick post that simplifies what makes up the core, for those of you that might want to know more about the breakdown of these systems then feel free to contact me.

Contact information:

Shawn Fears

907-347-7863

s.fears@hotmail.com

Works Cited

Clark, Micheal, Scott Lucett, and Rodney J. Corn. NASM Essentials of Personal Fitness Training. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2008. Print.

Monday, January 09, 2012 • Fairbanks , AK 99701

The Core – Part 1 “What is the Core?”

Today in the fitness world “The Core” is a pretty common term that is thrown around a lot. So to help everybody have a productive New Year I am going to do a series of blog posts on “The Core.” I am going to cover what the core is, what makes up the core, what the core’s function is, training needs analysis of the core, how to train the core, put it all together with a program that puts it all together in a workout for you, and then do a video presentation on everything covered including the exercises. So if you are not subscribed to my blog yet, you should hit that button after reading this post because I am going to give you exactly what you need to know for proper core training.

What is the Core?

The entire core is essentially the body tube from the knees to the shoulders, basically everything but the limbs. So far it seems like the core is a pretty all encompassing term. Well let’s narrow it down some for the scope of this series of posts. The part of the core I am going to be referring to in this series is going to be what is called the Lumbo-Pelvic-Hip-Complex (LPHC). This is the pelvic area and the muscles that it consists of (next post).

As the name says indicates the LPHC is the hip complex and the lumbar spine as well as the pelvic structure and how they interact with each other. This interaction is very important to train properly for healthy back and knees. To fully understand this interaction we would need to look at the subsystems and fascia connection between body segments. Unfortunately any detail on subsystems is going to be outside of the scope of this series. So for now I am going to focus on just the LPHC, just training this section right goes a long way in proper movement patterns and everyday function.

I am going to leave you with some statistics on back pain to ponder till my post tomorrow.

Back pain is the number one disability for those under age 45.
In the United States of America alone, there is an expected 31 million people with lower back pain at any given time.
Back pain runs second, after only the common cold, as the top reason for visiting a healthcare provider in the United States.
Experts place the likelihood of any person to experience some type of back problem in their lifetime at about 80%. That’s four out of every five people!
Over 50 billion dollars are spent per year in the pursuit of clearing up cases of back pain.
Around 30 to 40 percent of all workplace absences are due to back pain.
Approximately one quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months, and 7.6 percent reported at least one episode of severe acute low back pain within a one-year period.
One-half of all working Americans admit to having back pain symptoms each year.
Approximately 2 percent of the U.S. work force is compensated for back injuries each year
Lower back pain accounts for two thirds of all back pain-related cases.
More than two-thirds of back strains are caused by lifting and other exertions like pulling and pushing.
Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.

Contact information:

Shawn Fears

907-347-7863

s.fears@hotmail.com

Works Cited

"Some Surprising Statistics About Back Pain." Physical Therapy | Spinal Cord Injury Cure | Low Back Pain Treatment – SRA Clinic. Web. 09 Jan. 2012. <http://www.sraclinic.com/2011/09/some-surprising-statistics-about-back-pain/>.

Friday, January 06, 2012 • Fairbanks , AK 99701

Band Training

So you want to start an exercise program that involves resistance training for your New Year, but don't really have any equipment. Have you considered resistance bands? They are cheap, provide variable resistance (get harder the longer they are), are reasonably priced, and don't take up hardly any space.

The kind of bands I am talking about are tube bands with handles that you can get at just about any store now days.

The set that I recommend.

These are bodylastic bands and for a beginner this set is really all that is needed and can be purchased for under $50 and have 134lbs of tension when all the bands are on the handles. http://www.bodylastics.com/bodylasticsmaxtension/

There are many different brands of bands and some are better than others. You won't go wrong with bands by Spri, JC Bands, Lifeline, and Slastix. For those of you that are in Fairbnks, Ak. You can find Spri bands and Play it Again Sports for around $10-12ea and the Lifeline bands at Sports Authority.

Spri bands found at Play it Again Sports.

Lifeline bands at Sports Authority.

Slastix bands are a little different because they have a cover on the bands that prevents you from overstreatching them. These are very good quality bands but I don't like that you can't see if the band has any damage.

Bands unlike freeweights (dumbbells and barbells) have a variable resistance so the distance that you pull the bands actually changes the tension of the bands. This makes adjusting the tension easy when doing standing exercises like chest presses or rows, all you will have to do is move farther away from the anchor point to make it a little harder or closer to the anchor point to make it easier....just don't make it easier because you are tired lol.

All of these bands can be put away in a bag or hung on a wall on a hook. This is basically a gym in a bag and the exercise possibilities are ultimately only limited by your imagination. A basic accessory you will need with the bands is a door anchor and most if not all bands come with one as well as a basic exercise list and how to set the exercise up.

Just remember when you do any kind of workout to keep it balanced. For every push you have to have an opposing pull, here is an example.

Full Body Workout:

Horizontal Push

Horizontal Pull

Vertical Push

Vertical Pull

Knee Dominant

Hip Dominant

For more information about filling that template out contact Alaska Fitness Solutions for a free consultation.

Contact information:

Shawn Fears

907-347-7863

s.fears@hotmail.com

http://www.issacertifiedtrainer.com/shawnfears

http://www.facebook.com/pages/Alaska-Fitness-Solutions/159113580779207

Thursday, July 21, 2011 • Fairbanks , AK 99701

When exercise programs become bad habits.

Usually you hear all the positive benefits of an exercise program, and I am right there with everybody in saying so. This time I am going to touch on when an exercise program turns into a bad habit.

Ok so you are working out consistently and doing what all the latest research recommends to stay healthy, but you have started to notice a few chronic aches and pains after you workout. Most people just push through it if it doesn’t hamper a workout…..this is the wrong thing to do. Of course there are some types of “pain”(soreness) that are acceptable such as a high intensity workout or heavy eccentric loading workout, but this is not a chronic reoccurrence and never should be. Any time you stick with a routine and it coincides with any kind of regular aches and pains it is time to re-evaluate your program and why you are doing it.

Let’s say you are somebody who considers themselves a fitness buff, goes to the gym regularly, strength trains, does cardio, eats well, and find yourself taking anti-inflammatories a couple times per week. Maybe it’s time to ask yourself “why am I doing this?” Actually, when is the last time you had a thorough assessment that dictated what you are doing? Are you actually “working out” to be healthy anymore? If you answered I don’t know to any of those questions or maybe yes to the first one, you have started down the path of exercising as a habit and not for health benefits and if there is pain involved it’s not even a good habit.

It’s time to get back on track with healthy exercise.

There are two ways you can do that:

Reassess why you feel it’s necessary to workout and what do you want to get out of it and set goals accordingly
Find a Fitness Professional and get a full assessment to set objective goals

There is nothing worse than seeing person in the gym doing the same thing every day and complaining about the same pains….don’t be that person, set your ego aside, and do yourself a favor and workout smarter not harder.

If you would like more information on goal setting, assessments, and program designs contact me, Shawn Fears, at Alaska Fitness Solutions today and start working out purposefully now.

Contact information:

Shawn Fears

907-347-7863

s.fears@hotmail.com

http://www.issacertifiedtrainer.com/shawnfears

http://www.facebook.com/pages/Alaska-Fitness-Solutions/159113580779207

Monday, March 28, 2011 • Fairbanks , AK 99701

TRX Review