Category: Health

Review – Cinderella Solution

The Cinderella Solution is a weight reduction program that assists ladies slim down. It is a drink-based diet regimen. There’s no huge quantity of exercise of a physical fitness DVD you should do. It’s easy and also simple for any ages. Even if you remain in your 30’s,40’s,50′ or late 60’s it matters not. You can still do as well as be very successful.

This system (Cinderella Solution Review) is not just developed to “lose weight”– it is crafted to advertise fast, yet safe weight-loss by using strategies that recover from the inside out.

A structured Fat-Loss Master Plan that not only Increases outcomes over the first 3 weeks however produces a metabolic slingshot that accelerates outcomes over the initial 3 weeks, however, creates a metabolic slingshot that quickens results throughout the remainder of your change as well.

Plus… Claim your FREE Bonus if you buy Cinderella Solution now!

Free Expert Weight Loss Tips

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I hope you enjoyed my Cinderella Solution Review – now it is your turn to take action.

Infant Sleep Fact and Sleep Fiction – 6 Strategies Analysed

It can be really terrifying when your babies wake up from their sleep at 1 or 2 A.M in the morning. As parents, we should be very careful when training our children because one little mistake in their upbringing can affect their development. They might end up waking up at night well into their high school years, or worse, develop feelings of anxiety, depression, or mood swings.

baby sleep miracle

Seeking the help of a sleep expert in effectively sleep training your young ones can prove difficult because of variations in professional advice from these experts. You may have conflicts about the ideal timing for the training process and also feel unsure about the appropriate training method to use, when and how to start the process or even which professional advice to listen to. It could all end up sounding very complicated and make you more stressed as a parent – But it doesn’t have to be and it should not be.

This is why you need to read through this article– This article will help you distinguish infant sleep fact from sleep fiction by simply detailing 6 science-proven strategies that have been said to promote healthy sleep habits in young children and babies.


Infant Sleep Fact and Sleep Fiction- Strategy #1 – Know your child’s sleep window

Our children also have certain periods of time when they feel very tired and most likely want to sleep. This is what we refer to as their sleep window. When you notice this feeling of tiredness amongst your kid(s) then you need to make sure to tuck them into bed before that sleep window closes, otherwise, his/her body will start releasing chemicals that will fight the fatigue. As parents, the problem we most likely encounter will be knowing when your child wants to take a nap or go in for bedtime.

Here are some highlighted tips that can help you successfully identify your baby’s sleep cue:

  • Your baby becomes calmer and less active – this is precisely the most obvious tell that your baby is tired and wants to sleep.
  • Your baby becomes more detached from his/her surroundings – their eyes may become less focused and eyelids may dilate.
  • Your child becomes quiet – if your baby tends to be very active during the social hours of the day, you may notice that the hyperactivity reduces as he/she starts to feel sleepy.
  • Your baby will feed slowly – when your babies are sleepy, they will most likely feed more slowly during sucking hours. Some might even fall asleep mid-meal.
  • Yawning – just the same way we yawn when we are tired, our babies do the same when they are sleepy.


Infant sleep fact and sleep fiction

For young babies, it is best to start their sleep routine within one to two hours from the point when they first wake up.

If you miss any of this initial sleep cues and you notice obvious signs of over fatigue like fussiness, irritability, and eye-rubbing, simply note how long your baby was awake and then try to initiate the sleep routine, let’s say 20 minutes earlier the next time he/she wakes up. (One upside about raising a newborn is that you get to practice and taking mental notes of these sleep cues for at least six to seven times a day).

Knowing when your baby wants to take a nap or be swaddled for a good night’s sleep is the first step to having a well-rested and healthy baby.

Another important thing to note about your baby sleep cues is that:
Babies tend to be extra-fussy, especially when they are just six weeks old. The number of times your baby cries each day will most likely increase drastically when they are six weeks of age.

Do not feel disturbed during this phase of their growth. There is absolutely no cause for alarm when you notice these changes in your babies as it is completely normal.

For the more eager parents, if you want to know if  your child or baby is over fatigued, then you should watch out for the following tells (note; results may vary, depending on his age and personality):

  • Your babies will get more active at precisely the exact time you think they should be resting.
  • Your child becomes more active and behaves strangely, in a way that is completely different from how they usually behave.
  • The more grown-up ones like a toddler or preschooler will become more uncooperative and argumentative.
  • Your child can also become very clingy and may whine a lot or he/she may just fall apart completely because of his/her inability to cope with the lack of sleep.

Most times, children have their own unique way of showing their feelings of overtiredness. Some kids may begin to look pale, young babies will begin to search for their mother’s breast and will literally attach themselves to anything within reaching distance, such as your face or your arm. Your babies will appear totally fine, even after feeding them, but they just can’t seem to stop complaining and whining and will most likely want to be held all day long. This is a good sign that they are tired and want you to help put them to sleep.


Infant Sleep Fact and Sleep Fiction –Strategy #2 – Help Your Baby to Differentiate between Night and Day

As a human being, our circadian rhythm (our internal time clock) functions on a 24-hour and 10-minute to 24 hour and 20-minute cycle (everybody’s internal time clock ticks at a slightly different rhythm). But note that all of our rhythms are a little bit out of sync with the 24-hour clock on which the earth operates on, which is why we have to reset our internal clocks every single day, otherwise, we will most likely stay up late every night and sleep in late every day, until our circadian rhythms are completely disorganized. One major mechanism that helps us regulate our biological cycle is sunrise (daylight).

Infant sleep fact and sleep fiction

When we are exposed to darkness at night and then again to daylight first thing in the morning, our bodies regulate its production of melatonin.  This melatonin is the hormone that helps keep our bodies’ internal clock in sync so that we feel alert at the appropriate times. So, by exposing your baby to daylight, almost immediately after he/she wakes up in the morning, and making sure to keep his/her surrounding brightly lit during the waking hours, you are prompting his/her circadian rhythm to notify your baby to feel sleepy at the right times.


Your baby will familiarize himself or herself with darkness as a time for sleeping and daylight as a time to stay awake. It’s best to use sunlight when regulating your baby’s circadian rhythm, instead of artificial light.

Infant sleep fact and sleep fiction

Research has shown that by exposing your baby to daylight between the hours of 12 noon and 4:00 P.M. you are increasing the chances of your baby getting a good night’s rest.






Strategy #3 – Allow Your Babies Fall Asleep On Their Own

Professional sleep experts have advised parents to put their babies to bed in a sleepy-but-awake state as often as they can from their new-born stage onwards so that they can acquire various self-soothing behaviours. Some may suggest you allow your children to fall asleep on their own at least once each day.

Finally, some experts suggest that parents should ignore teaching their children this self-soothing skill, or at least hold off on it till they are three to four months of age. Precisely the exact time when your baby’s own internal clock rhythm begins to mature, thereby making your role less difficult.

I watched this very good video ( it is long so be prepared) on baby sleep issues Science-Proven Method Helps Exhausted Moms Put Their Babies To Sleep. If you have time well worth a watch.

Some sleep professionals claim that a baby’s sleep association clock begins when they are six weeks old. They believe that it is at this point that your baby begins to really hone in on his/her environment, as they fall asleep at night. So if you have developed the habit of letting your baby fall asleep on your arms as you carefully rock and sing to them, don’t be too surprised when they wake up in the middle of the night crying. They will probably want you to rock and sing to them again because that is the only way they know how to fall asleep. To your baby, you have practically become a walking sleeping aide.

Infant sleep fact and sleep fiction

As parents, your decision on when to teach your babies how they can fall asleep and equipping them with the skills they need to do this matters a lot. But irrespective of when you begin to notice the different types of sleep associations your baby is developing, you should most likely consider whether or not your baby has started to associate any of the following habits or behaviours with his/her sleeping process:

  • Falling asleep while still bottle feeding
  • Being cuddled or rocked to sleep
  • Having you rub his/her back, singing a song, or just playing an active role in helping them fall asleep
  • Sometimes want you to stay in the room until they fall asleep
  • Depending on a pacifier/Soother

You should definitely try to remember this when dealing with your baby’s sleeping issues, to avoid causing more problems for yourself or your baby.

You can or rather you should reduce the availability of any particular sleep association your baby has grown fond of by ensuring it is only present particularly at those rare instances where your baby is trying to sleep. For instance, you may want to reduce the number of times you nurse your baby to sleep or rock your baby to sleep and try to put your baby to sleep on his/her own so that they won’t have to depend on these sleep associations every time.

Some sleep experts have deduced that the feeding-sleep association tends to be more powerful than other kinds of sleep association. So, if you can get your child to fall asleep without always needing to be fed to sleep, your baby will find it less difficult learning how to soothe himself/herself to sleep as he/she grows older.


Strategy #4 – Try To Make Daytime Sleep a Priority: Children Who Sleep During The Day Sleep Better

Scientific studies have shown that babies who sleep during the daytime will definitely sleep better and longer at night. Most people think that when their babies don’t sleep during the day they will find it easier to get some sleep at night. But the reverse is the case, as these babies tend to end up typically overtired and will most likely find it difficult to settle down and fall asleep at night. They end up feeling restless and becoming very whiny when this happens. The next day becomes even more tedious for you as a parent and more difficult for your babies as they will also have a difficult time falling asleep during nap times because of the sleep they failed to get on the previous day.


In a nutshell, it is imperative that you make your child’s daytime sleep a priority, just as you make sure that he/she receives nutritious meals and snacks for their health on a regular basis. Your child’s nap time during the day is just as important as his/her bedtime sleep at night. Just so you know, babies who have well-rested naps, no matter how brief are generally in a better mood and have a longer attention span than their age counterparts who don’t nap at all.



Strategy #5 – Know When Your Babies Don’t Need To Be Fed At Night

Sometimes your baby may wake up in the middle of the night, simply because of his/her habit even when they’ve outgrown the need for a mid-night snack or feeding. As soon as you notice your baby is sleeping soundly without that night time feeding or he/she feels particularly disinterested in nursing after waking up in the middle of the night, then it is high time you considered discarding that night time feeding as a means of soothing your baby back to sleep and try other non-feeding methods.

circadian rhythm



But keep in mind that eventually, you will have to encourage him/her to take responsibility for soothing himself/herself back to sleep one way or another. Just know that the first task will be to work on breaking that powerful food-sleep association in your baby’s sleep process. Breaking the bond can happen more quickly in some children and happen more slowly in other children. But once the bond is broken, it means that your baby is ready to acquire more self-soothing techniques.




Strategy #6 – Don’t get flustered about your child Sleep Issue

If you become perturbed, frustrated or even angry when you deal with your child’s sleeping issues, your child will healthy sleep habits in young children definitely take note of these negative emotions emanating from you, no matter how hard you try to hide it. When you accept the fact that your baby needs time to master the sleeping routines and you have more confidence in yourself as a parent that you can help find a solution to your child’s sleeping problems then handling those annoying mid-night interruptions will become much easier. Research has shown that parents who have realistic expectations about parenthood and who are confident in their abilities to manage parental difficulties find it easier to handle their baby’s sleeping problems.


Here is another related article if you had time to read 4 Baby Sleep Facts Every Parent Should Know.

No two kids are the same and babies don’t come with a manual so just do what works best for you and your family and get a routine in full flow and you will not know yourselves.

Exciting times ahead. Best of luck and I hope you enjoyed the read.

Please like Or share if you can.



Self-Love Is Not Selfish it’s Vital -17 Tips on how to practice Self-love in 2020

Is self-love the same thing as selfishness? The two words mean two different things altogether. Unfortunately, society has taught us otherwise. People have grown up with the impression that attending to one’s personal needs is wrong.  That is why we need a paradigm change. Developing self-love is crucial to living a happy and fulfilled life.

self-love - I love me

Do you know that developing self-love helps you to build self-confidence and a sense of security? Procrastination, self-doubt, and negativity all stem out of not having a healthy self-image.  To make matters worse, some people compare themselves with others, making it even harder for them to find self-love.self love is important


Why is Self-Love so important?

Do you know that everything in this universe is energy and vibration? And that self-love is closely linked to the Law of Attraction? If that is the case, love will attract pure energy to you. When you are feeling good about yourself, you will feel good about everything else as well. Consequently, you will attract the same aura to yourself because life answers to your beliefs, perceptions and vibrations.

self love is so important

So, bear in mind that self-love is not selfishness it is important!  This is not about being arrogant or flaunting your virtues. Self-love revolves around accepting yourself for who you are and treating yourself with respect.

Loving yourself is one of the first steps to attaining self-confidence, appreciating your self-worth, and practising compassion. Sadly, in a world that is dominated by social media, people tend to base their self-worth on the approval of others and how their profile image looks on Facebook or Instagram.


When we are constantly comparing our lives to other peoples or have worth tied up in their opinions of us, we are setting ourselves up for misery.  It is important to have the belief of your self-worth deeply rooted inside you that nothing anyone does or says can change your perception.  Once you have self-love deeply rooted inside you, amazing things start to happen.

You will realise that the Law of Attraction is working for you when you start developing self-love. Once you embrace a lifestyle of optimism, positive things will start flowing into your life as well. Keep on reading to learn how to practice self-love and start living a life filled with happiness.


If you want to watch The Video Version Instead Click Below:


17 Tips On How To Practice Self-love in 2020

believe in yourself -law of attraction

  1. Practice Positivity

Make it a point of duty to write three positive things about yourself. Think about the things you can write; it can be the friendships that make you happy or life achievements. You can even list the physical traits that you love about yourself. This approach allows you to appreciate the positive thing in life rather than the negative ones. The impact of this practice is like getting showers of praises instead of criticism.

2. Give yourself a new experience

Have you heard about the adage that “you don’t wait for your ship to come in, row out to meet it?” So, don’t wait for a pleasant moment to come, go out and give yourself a great time. Go out to the movies, go to a restaurant on your own and get a swell time. Break all limitation and try to outgrow your insecurities by taking charge of your life.  That is how to grow the experience of loving yourself unconditionally.

3. Travel and Explore New Horizons

One of the ways to get a new experience with yourself and develop self-love is to travel alone. To heighten the experience, choose an unknown destination or visit new cultures. Such a journey will enable you to rid yourself of prejudices and misconceptions you have harboured about yourself and others. The act of exploring new destinations takes bravery and confidence in yourself. You will discover new virtues about yourself and find self-love as you explore new locations.

4. Keep a Journal

Over the years, writing has proved to be an efficient way of releasing stress and overcoming negativity. While writing your journal, you release your feelings and emotions about yourself. The journal becomes a valuable record that helps you appreciate how much you have improved over the years. You can go back and view your challenges, see how you overcame them, and learn from your experiences.

5. The Mirror Practice

The mirror practice entails looking straight in the mirror every morning and speaking to yourself. Say something like “I love you for who you are and want to be your friend”. You can say other similar charming things about yourself. This practice has a powerful effect. This practice might seem odd at first. However, you will feel increased energy, confidence and self-esteem as you get used to the mirror practice.

6. Use a Vision Board

One of the traits of a person that lacks self-love is lack of confidence. Such people do not believe they can achieve lofty things in life. To inspire yourself, you should create a list of the things you want to achieve in life.  This practice is an amazing way to get excited about life. Better still, add a list of your live achievements that make you proud. This second list will inspire you to realise that the visions you have set are achievable.

7. Practice Daily Meditation sounds is a healing tool manifestation magic

It is common knowledge that when you practice daily meditation, you are consciously feeding your mind and soul. Unfortunately, most people never practice meditation, let alone do it consistently. When you practice the art of staying alone, calmed and meditate, you will start realising who you are and your infinite potentials. It will also help you create a connection with the world around you. Tell me this when you listen to music do you not find yourself escaping and being free from your current thoughts and worries and just let go? Sound is one of the greats tools for healing – fact. A great article on it HERE.

8. Take on Challenges

Another approach to developing self-love is to leave your comfort zone.  When you take new challenges, you will be exposing another perspective about yourself. Perhaps, you will realise a new potential that has remained dormant within you till that moment.  Take on new challenges, try to break your present personal records, learn new skills.  Learn to play instruments, try public speaking, push yourself to your limits.

9. Listen to your Inner Being

Your senses like to think rationally, but you need to transcend your rational thinking to achieve the extraordinary. One benefit of meditation is that it allows you to recognise your instinct, inner voice or gut -whatever name you choose to call it. Your self-love receives a boost once you develop the ability to listen and trust your intuition. Once you begin to trust yourself, you will be surprised that other people will start trusting you.

10. Take Care of Yourself

Although self-love transcends taking good care of your physical body, it is an integral aspect of practising self-love. A healthy self-image starts from the inside, but looking good on the outside goes a long way in boosting your ego as well. So, do not neglect your body. Give yourself a treat, pamper yourself from time to time, wear the attire that aligns with the healthy self-image you have on the inside.

11. List your Achievements

Do not hesitate to take the credit when you have achieved something remarkable.  There are lots of important things that you have achieved that helped you become a better person. Make a list of all of them as a reminder of your accomplishments. It might be educational achievements, a skill you have learned, relationships you have maintained, bad habits you overcame, and lots more. Seeing such a list makes you happy about yourself. You feel like giving yourself a pat on the back.

self love is not selfish its vital

12. Learn to Forgive.

When you forgive someone that you have been harbouring a grudge against, you are also doing yourself a lot of good. It helps improve your mental and emotional wellbeing.  Besides forgiving other people, you need to forgive yourself of the blunders you have made in the past. Stop blaming yourself for your bad judgement and foolish decisions in your past. Learn from your mistakes and work towards a brighter future.

13. Learn to Say No Without Being Sorry

How many times have you found yourself in a mess because you failed to say no? If you try to please everyone, you will end up pleasing nobody and hurting yourself. It is okay to decline a request from others if you think it is not in your best interest. A rule of thumb is to listen to your instinct. If you don’t feel like going out with a friend, just simply decline. Remember that your personal interest is important. Don’t hurt yourself in the process of pleasing others.

14. Leave Your Comfort Zone

It is alright to decline offers as we explained in the previous point. In retrospect, you should ask yourself why you are saying no. Is it out of fear or intimidation? Perhaps you should consider facing your fear if you think you are backing down out of intimidation. Facing your demons is an excellent avenue to embrace self-love. Your boldness helps you feel good about yourself.

15. List the Good Things About Your Friends

One approach to doing this is to sit down with a couple of friends and list the areas of strength of each of them. The act of identifying the positive traits of friends is encouraging to them and uplifting to your self-esteem as well. Besides, it’s an exciting way to bod the relationship with your friends as well.

16. Become a child, again

Take a time travel back to your childhood. You can achieve this by studying a picture of yourself when you were a child.  Do you remember your dreams and aspirations as a child? Look at the innocence in your eyes, the purity of intentions, and sincerity. Then try to find those traits in yourself now. You will realise that self-love has been around all these while, but it has been ignored.  Try to relive the childhood experience, and all your worries will fizzle away.

17. Be patient with yourself and those around you.

Let go of urgency and fear. Relax and transform striving into thriving. Trust in yourself, do good work and you will see amazing results and you might even enjoy it along the way.


Some of these tips might seem outlandish at first. Perhaps some of the tips will require more effort on your part. However, when you take the time to practice them, you will feel good about yourself and lead a happier life. The Law of Attraction will start working for you as you continue developing self-love.

Once you can master self-love, you will realise that it is not selfish to love yourself. Rather, it is important to accept yourself for who you are and radiate the best version of you.  Overcome the fear and pressure around you. Instead of striving to become someone else, relax, be yourself, and start thriving. As you continue to practice self-love, the beneficial results will start showing in all facets of your life.

BONUS TIP!believe in yourself - build self love

You can use self-love to create the things that you want in your life. It has the power to bring your imagination into reality. Whether you want fortune, a new job, a life partner, or a healthier life, you can love all of them into existence. Remember that self-love works together with the Law of Attraction. Speak to yourself every day that you are going to love yourself to the best version of you. That is how to create your own world and influence the world around you.


Click on the link here or below to discover more about how “Manifestation Magic” can help you.

Unlock your hip flexors 10 key exercises (with videos)

You train hard, you eat well…it should be enough to keep you in good health and physically and emotionally strong but yet you still feel off, a bit flat and don’t have the energy levels you would expect – Does this sounds anyway familiar?

unlock your hip flexors review
Nagging back pain……


This is the way that I was feeling and as I researched it many thousands of others who had felt similar and suffered in the below areas:


  • Nagging joint pains in your legs, lower back or hips
  • Walking with discomfort
  • Hips locking up
  • Bad posture
  • Trouble sleeping
  • Sluggishness in day to day life
  • High Anxiety
  • Digestive problems
  • Compromised Immune System
  • Circulatory issues
  • Loss of sexual performance
  • Lack of Explosiveness in the gym or sports.


I had been to the doctor and even the physio for a sore back but they could not pinpoint anything. It seemed to affect young and old and it not only affects your body but your whole well-being. When I found out what it was I was shocked – really – no way – it can’t be that simple.

It is tight hip flexors – yes your hips.

I found out that hip flexors are the engine through which our body moves. They control balance, our ability to sit, stand, twist, reach, bend, walk and step and so forth and with a bad lower back pain I was clutching at straws to try to get some relief.


unlock your hip flexors

I stumbled upon Mike Westerdal who is a fitness author and personal trainer involved with plus the co-author of this programme and got myself the Unlock your hip flexors PDF and videos and within weeks some great relief and results and only felt obliged to spread the word with an Unlock your hip flexor review. So Enough about me and let’s focus on the product.


You can go directly to the site in HERE to read in full detail about what may cause the pains and so forth that you can relate to and get a copy now but stay tuned for a high-level overview or what you get with the unlock your hip flexors program.


So what is Unlock Your Hip Flexors?

So what you get is an actual electronic PDF which contains the programme and links to videos also – all to unlock your hips and answer the question you are probably shouting at the screen now, as I was, how do I loosen my hip flexors?

There are basically 10 key movements/ stretches that you need to perform to Unlock your hip flexors – the holy grail of hip flexor exercises.

And you will be educated on the pivotal muscle in the body psoas (pronounced so-az) The psoas is the only muscle in the human body connecting the upper body to the lower body. FACT!

And guess what is killing us all and making us sore and stiff – SITTING!


hip flexors review

So sitting, especially slouched over a desk, is your new enemy!

As they stress in the programme and what we all know anyone can loosen up or stretch your back or hip muscles but the key to UNLOCKING YOUR HIP FLEXORS as discovered by Injury Specialist Rick Kaselj ( yes the other author) and the USP of this product is the sequence or flow in which to do these various exercises.

What they call the SEQUENTIAL FLOW METHOD.

The way they phrase it “Like unfolding a sheet or unpacking a parcel, opening up the muscles in your hips requires it to be done in the right order.”

So it not only comes down to the technique in performing the exercises or stretches but in doing them in the proper sequence or order. These are some advanced hip flexor secrets that you get from the course.

How long does the routine take?

The full routine takes about 15 mins max so not very time-consuming.


An example of some of the stretches involved are:

3Dimensional Core stability exercises



core stability stretch
Core Stability Stretch



With these exercises, we are targeting the muscle in all planes of movement so the core and abdominal muscles have good activation, endurance and strength in all planes of movement which leads to a decrease in unnecessary damaging stress on joints.



PNF Stretching


PNF is an acronym for proprioceptive neuromuscular facilitation. It is a technique where you are hip flexor exercisesactivating a specific muscle in order to relax the muscles around a joint so you can decrease the stiffness around a joint.







Mobility exercises


In these exercises, we are targeting the joint and doing movements and exercises that help the joint function optimally. This allows a joint to move more freely.






The full list is obviously within the programme found HERE

So what you get in the Unlock Your Hip Flexors Programme is:


Unlock your hip flexors dvd or pdf


You will gain access to videos like this one which show you how to properly foam roll the hip flexors:

How to Properly Foam Roll the Hip Flexors

Contains 10 exercises with explanations from Rick on perfect form and exactly how to target that hard-to-reach psoas muscle. The video content is split in two:

The first is a Coaching Instructional Video where Rick takes you in detail through each exercise, so you fully understand why you’re doing that exercise, the best form to take and how it should feel. The second video is a Follow along format designed so you can perform the flow alongside the video without breaking for an explanation.



Unlock your hip flexorsUnlock-Your-Hip-Flexors-Manual


You’ll receive a highly targeted manual with greater depth about the psoas muscle and the effects of its shortening on your health and well-being. It also includes detailed descriptions of the exact exercise movements with pictures.

You will experience immediate results the very first time you go through the program.

Only through learning how to do this properly and by following the routine will it enable you to start undoing some of the damage done to your psoas and start helping the body to naturally heal itself.

It can be quite technical in terms of doing the exercises the correct way or else it will have little results so stick to the plan and it will pay off.




Soon you will be sleeping like a baby and won’t be writing any more checks to the therapist! Win-win.

So if you were like me you can now start to unlock your hips by using this link:


For only $10 with a 60-day money-back guarantee you can’t go wrong.

Unlock Your Hip Flexors will help you with:



Good luck with it and thanks for reading again you can find out more on the link below





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