#personaltraining Instagram Photos & Videos

personaltraining - 6.4m posts

    Every good PT knows that exercise is for everyone, it is just a matter of making the workout suitable for their body. ⁠
⁠
This week's #ProgressionNotPerfection is focusing on the plank. Swipe left for the regression and left again for the progression. ⁠⏪
⁠
Whatever your starting point, there is always room for progress.

    Every good PT knows that exercise is for everyone, it is just a matter of making the workout suitable for their body. ⁠

    This week's #ProgressionNotPerfection is focusing on the plank. Swipe left for the regression and left again for the progression. ⁠⏪

    Whatever your starting point, there is always room for progress.

    5 1 7 hours ago
    5 clicks up on the handbrake soon makes things difficult. Trucks pulls are one of my favourite ways to train the body. Challenging both your strength and endurance simultaneously. Name a cooler way to get your conditioning work in??

    5 clicks up on the handbrake soon makes things difficult. Trucks pulls are one of my favourite ways to train the body. Challenging both your strength and endurance simultaneously. Name a cooler way to get your conditioning work in??

    2 1 7 hours ago
    Get in and get it done; whatever that may look like! 💪

    Get in and get it done; whatever that may look like! 💪

    2 1 7 hours ago
    #Repost @team_cerebro with @kimcy929_repost
• • • • • •
Parece familiar a cena? Essa é uma relação definitivamente de amor e ódio. 
Aí estão 5 motivos baseados em evidências científicas para se contratar um personal trainer. Segue o texto do meu colega @cauelascala justificando com embasamento científico esse investimento. ・・・ ✅ 1. O atendimento individualizado oferecido no #PersonalTraining é um efetivo método para mudança de atitudes, contribuindo para o aumento na quantidade de #AtividadeFísica praticada (J Sports Sci Med 2:10-14,2003). É importante ressaltar que o mínimo recomendado pelo OMS é de 150 minutos de atividade física por semana e uma pequena parcela da população mundial consegue atingir esse mínimo necessário.
.
✅ 2. A supervisão direta aumenta a aderência ao programa de #ExercícioFísico (J Strength Cond Res 18(2):316-323,2004). Não basta pagar #academia! É necessário manter uma rotina de exercícios físicos que contemple o mínimo (de tempo/volume/intensidade) necessário para a melhora da #saúde geral.
.
✅ 3. A presença do personal trainer contribui para a execução de #treinos mais intensos (J Strength Cond Res 22(1):103-11,2008). A intensidade é uma variável qualitativa fundamental para que os resultados provenientes do #treinamento sejam evidenciados.
.
✅ 4. Indivíduos que treinam com personal trainer apresentam maiores níveis de #motivação para as sessões de #treino(Rev Bras Ativ Fis Saude 19(2):168-177,2014). Vale lembrar que a motivação é um dos principais fatores relacionados à adesão em longo prazo.
.
✅ 5. O nível de supervisão nos treinamentos exerce influência direta sobre os ganhos de #força, ou seja, quanto maior o nível de supervisão, melhores os resultados (J Strength Cond Res 24(3):639-643,2010). Vale destacar que a força muscular é uma das principais capacidades físicas, contribuindo, de forma direta, para saúde e longevidade com qualidade de vida  #team_cerebro #fit #fitness #personal #treinamentofuncional #wod #crossfit #cross #treinofeminino #partiutreino #musculação #amomeupersonal #alimentacaosaudavel #treinoemcasa

    #Repost @team_cerebro with @kimcy929_repost
    • • • • • •
    Parece familiar a cena? Essa é uma relação definitivamente de amor e ódio.
    Aí estão 5 motivos baseados em evidências científicas para se contratar um personal trainer. Segue o texto do meu colega @cauelascala justificando com embasamento científico esse investimento. ・・・ ✅ 1. O atendimento individualizado oferecido no  #PersonalTraining  é um efetivo método para mudança de atitudes, contribuindo para o aumento na quantidade de  #AtividadeFísica  praticada (J Sports Sci Med 2:10-14,2003). É importante ressaltar que o mínimo recomendado pelo OMS é de 150 minutos de atividade física por semana e uma pequena parcela da população mundial consegue atingir esse mínimo necessário.
    .
    ✅ 2. A supervisão direta aumenta a aderência ao programa de  #ExercícioFísico  (J Strength Cond Res 18(2):316-323,2004). Não basta pagar  #academia ! É necessário manter uma rotina de exercícios físicos que contemple o mínimo (de tempo/volume/intensidade) necessário para a melhora da  #saúde  geral.
    .
    ✅ 3. A presença do personal trainer contribui para a execução de  #treinos  mais intensos (J Strength Cond Res 22(1):103-11,2008). A intensidade é uma variável qualitativa fundamental para que os resultados provenientes do  #treinamento  sejam evidenciados.
    .
    ✅ 4. Indivíduos que treinam com personal trainer apresentam maiores níveis de  #motivação  para as sessões de  #treino (Rev Bras Ativ Fis Saude 19(2):168-177,2014). Vale lembrar que a motivação é um dos principais fatores relacionados à adesão em longo prazo.
    .
    ✅ 5. O nível de supervisão nos treinamentos exerce influência direta sobre os ganhos de  #força , ou seja, quanto maior o nível de supervisão, melhores os resultados (J Strength Cond Res 24(3):639-643,2010). Vale destacar que a força muscular é uma das principais capacidades físicas, contribuindo, de forma direta, para saúde e longevidade com qualidade de vida #team_cerebro #fit #fitness #personal #treinamentofuncional #wod #crossfit #cross #treinofeminino #partiutreino #musculação #amomeupersonal #alimentacaosaudavel #treinoemcasa

    6 0 7 hours ago
    What’s new at the Studio... Well, we’ve hired these 6 gorgeous models to greet you at the door upon your arrival 🙋‍♀️🙋‍♂️ #Team234

    What’s new at the Studio... Well, we’ve hired these 6 gorgeous models to greet you at the door upon your arrival 🙋‍♀️🙋‍♂️ #Team234

    3 1 7 hours ago
    🔵 QUEBRE AS CORRENTES 🔵
.
🔰Nome de uma música da Banda Fresno, que eu escutava quando adolescente.
.
🔊Um trecho dizia:
O que fazer se mãos amigas se transformam em punhais e todos acham que você não é capaz?
.
🔥Quebre as correntes...
.
🔴Sem tempo, irmão! Sem tempo pra ficar tristinho. Vá lá e vença, cale a boca de muita gente!
.
🙋‍♂️Pobre, Pardo, da periferia. O não é certo duas vezes pra gente!
.
Um pouco de #motivação!
.
#brodriguesconsultoriaesportiva #personaltraining #mentor #treinador #palestrante #conhecimentoépoder

    🔵 QUEBRE AS CORRENTES 🔵
    .
    🔰Nome de uma música da Banda Fresno, que eu escutava quando adolescente.
    .
    🔊Um trecho dizia:
    O que fazer se mãos amigas se transformam em punhais e todos acham que você não é capaz?
    .
    🔥Quebre as correntes...
    .
    🔴Sem tempo, irmão! Sem tempo pra ficar tristinho. Vá lá e vença, cale a boca de muita gente!
    .
    🙋‍♂️Pobre, Pardo, da periferia. O não é certo duas vezes pra gente!
    .
    Um pouco de #motivação !
    .
    #brodriguesconsultoriaesportiva #personaltraining #mentor #treinador #palestrante #conhecimentoépoder

    10 0 7 hours ago
    𝙏𝙍𝘼𝙄𝙉𝙀𝙍 𝙏𝙄𝙋 𝙏𝙃𝙐𝙍𝙎𝘿𝘼𝙔 💪🏾💪🏽💪🏼 - from one of our amazing Personal Trainers (Danielle Alexander - @danialexander26)! Read below 👇🏾to learn what exercises she incorporates into her LEG DAY!
————
My leg workouts now are primarily bodyweight at 30 weeks pregnant, but all of these exercises you can do pregnant or not and with or without weight as needed!

1) Elevated reverse lunges: 8 on each side plus 8 pulses on the last rep

2) Single leg glute bridges: 8 each leg with a 8 second hold on the last rep

3) 20 lateral squat jumps up and over a low or high bench

Always go at your own pace. These can easily be done without any elevation or bench as well!

On a funny side note ... as I’m doing my bodyweight leg workout, I look across the gym and one of my best friends (who happens to be one of @thebodyshop_fitness ‘s owners and a pro fitness athlete is casually doing single leg push-ups with no struggle! 😂 If you want a little more intense inspiration, check out Ashley Jones, @ivystrong2 💙 @thebodyshop_fitness !!!

    𝙏𝙍𝘼𝙄𝙉𝙀𝙍 𝙏𝙄𝙋 𝙏𝙃𝙐𝙍𝙎𝘿𝘼𝙔 💪🏾💪🏽💪🏼 - from one of our amazing Personal Trainers (Danielle Alexander - @danialexander26 )! Read below 👇🏾to learn what exercises she incorporates into her LEG DAY!
    ————
    My leg workouts now are primarily bodyweight at 30 weeks pregnant, but all of these exercises you can do pregnant or not and with or without weight as needed!

    1) Elevated reverse lunges: 8 on each side plus 8 pulses on the last rep

    2) Single leg glute bridges: 8 each leg with a 8 second hold on the last rep

    3) 20 lateral squat jumps up and over a low or high bench

    Always go at your own pace. These can easily be done without any elevation or bench as well!

    On a funny side note ... as I’m doing my bodyweight leg workout, I look across the gym and one of my best friends (who happens to be one of @thebodyshop_fitness ‘s owners and a pro fitness athlete is casually doing single leg push-ups with no struggle! 😂 If you want a little more intense inspiration, check out Ashley Jones, @ivystrong2 💙 @thebodyshop_fitness !!!

    4 1 7 hours ago
    I've seen this floating around on social media a lot the last few weeks, and I've been meaning to post it as I totally agree with its meaning.

James and I have always talked about how people don't value there health enough, compared to the amount they may spend on a takeaway each week or a pair of shoes. 
We've had a loss in the family this week and it really drums home how important your body is to you. As the years go on and mobility becomes harder, and your bones become weaker, at that point it's to late to make those changes you could've done years before. 
Your body and mind is the most important things, without them you cant look after your children, work, pay the bills, go on holiday, even go for a walk. 
There should never be a price tag on your health. Your body is your home and unlike your house there is plenty of times  you can't pay to repair it.

Invest in you, if that means joining a fitness club, having a PT, taking part in a wellness course, or even going on that yoga retreat. Just think those shoes/bag that you just bought will only give you moments of joy, your body will give you a lifetime! Treat it well!

    I've seen this floating around on social media a lot the last few weeks, and I've been meaning to post it as I totally agree with its meaning.

    James and I have always talked about how people don't value there health enough, compared to the amount they may spend on a takeaway each week or a pair of shoes.
    We've had a loss in the family this week and it really drums home how important your body is to you. As the years go on and mobility becomes harder, and your bones become weaker, at that point it's to late to make those changes you could've done years before.
    Your body and mind is the most important things, without them you cant look after your children, work, pay the bills, go on holiday, even go for a walk.
    There should never be a price tag on your health. Your body is your home and unlike your house there is plenty of times you can't pay to repair it.

    Invest in you, if that means joining a fitness club, having a PT, taking part in a wellness course, or even going on that yoga retreat. Just think those shoes/bag that you just bought will only give you moments of joy, your body will give you a lifetime! Treat it well!

    0 2 7 hours ago
    | Personal training |
Have you ever wanted to improve yourself beyond your 1 hour class?

Our trainers here at @tbcbrighton are always taking on clients for personal training sessions.

Be sure to talk to any of them after a class to ask about personal training!

    | Personal training |
    Have you ever wanted to improve yourself beyond your 1 hour class?

    Our trainers here at @tbcbrighton are always taking on clients for personal training sessions.

    Be sure to talk to any of them after a class to ask about personal training!

    1 1 7 hours ago
    Flat Dale takes a field trip to Fulton MO to go to Winston Churchill Memorial and Library- for educational purposes!! He was able to ride with Mr. and Mrs. Black.

    Flat Dale takes a field trip to Fulton MO to go to Winston Churchill Memorial and Library- for educational purposes!! He was able to ride with Mr. and Mrs. Black.

    4 1 7 hours ago
    How I'm currently feeling about making my way back to England tonight. 😣😝😔😍😒😏 I have had the most incredible few weeks away in the USA! 🇺🇲 From NYC to Ohio, to DC, to Baltimore and to Philly.. it's been CRAZY! But I have been so lucky to have spent the trip with some of my favourite people!

This trip was the starting point to my new life and it was everything I had hoped it would be 🤭 I am so excited to get back to the UK and start working on the next adventure that's only a few short months away!

BRING ON CANADA!!! 🇨🇦 (P.S. James took this photo in Brooklyn when I was in pain and we thought it was very amusing 😂)

    How I'm currently feeling about making my way back to England tonight. 😣😝😔😍😒😏 I have had the most incredible few weeks away in the USA! 🇺🇲 From NYC to Ohio, to DC, to Baltimore and to Philly.. it's been CRAZY! But I have been so lucky to have spent the trip with some of my favourite people!

    This trip was the starting point to my new life and it was everything I had hoped it would be 🤭 I am so excited to get back to the UK and start working on the next adventure that's only a few short months away!

    BRING ON CANADA!!! 🇨🇦 (P.S. James took this photo in Brooklyn when I was in pain and we thought it was very amusing 😂)

    8 3 7 hours ago
    .
Aí estão 5 motivos baseados em evidências científicas para se contratar um personal trainer. Segue o texto do meu colega @cauelascala justificando com embasamento científico esse investimento
.
✅ 1. O atendimento individualizado oferecido no #PersonalTraining é um efetivo método para mudança de atitudes, contribuindo para o aumento na quantidade de #AtividadeFísica praticada (J Sports Sci Med 2:10-14,2003). É importante ressaltar que o mínimo recomendado pelo OMS é de 150 minutos de atividade física por semana e uma pequena parcela da população mundial consegue atingir esse mínimo necessário.
.
✅ 2. A supervisão direta aumenta a aderência ao programa de #ExercícioFísico (J Strength Cond Res 18(2):316-323,2004). Não basta pagar #academia! É necessário manter uma rotina de exercícios físicos que contemple o mínimo (de tempo/volume/intensidade) necessário para a melhora da #saúde geral.
.
✅ 3. A presença do personal trainer contribui para a execução de #treinos mais intensos (J Strength Cond Res 22(1):103-11,2008). A intensidade é uma variável qualitativa fundamental para que os resultados provenientes do #treinamento sejam evidenciados.
.
✅ 4. Indivíduos que treinam com personal trainer apresentam maiores níveis de #motivação para as sessões de #treino(Rev Bras Ativ Fis Saude 19(2):168-177,2014). Vale lembrar que a motivação é um dos principais fatores relacionados à adesão em longo prazo.
.
✅ 5. O nível de supervisão nos treinamentos exerce influência direta sobre os ganhos de #força, ou seja, quanto maior o nível de supervisão, melhores os resultados (J Strength Cond Res 24(3):639-643,2010). Vale destacar que a força muscular é uma das principais capacidades físicas, contribuindo, de forma direta, para saúde e longevidade com qualidade de vida
.
#fitness #gym #fit #workout #fitnessmotivation #motivation  #training #health #fitfam #healthy #sport #lifestyle #crossfit #gymlife #love #instagood

    .
    Aí estão 5 motivos baseados em evidências científicas para se contratar um personal trainer. Segue o texto do meu colega @cauelascala justificando com embasamento científico esse investimento
    .
    ✅ 1. O atendimento individualizado oferecido no  #PersonalTraining  é um efetivo método para mudança de atitudes, contribuindo para o aumento na quantidade de  #AtividadeFísica  praticada (J Sports Sci Med 2:10-14,2003). É importante ressaltar que o mínimo recomendado pelo OMS é de 150 minutos de atividade física por semana e uma pequena parcela da população mundial consegue atingir esse mínimo necessário.
    .
    ✅ 2. A supervisão direta aumenta a aderência ao programa de  #ExercícioFísico  (J Strength Cond Res 18(2):316-323,2004). Não basta pagar  #academia ! É necessário manter uma rotina de exercícios físicos que contemple o mínimo (de tempo/volume/intensidade) necessário para a melhora da  #saúde  geral.
    .
    ✅ 3. A presença do personal trainer contribui para a execução de  #treinos  mais intensos (J Strength Cond Res 22(1):103-11,2008). A intensidade é uma variável qualitativa fundamental para que os resultados provenientes do  #treinamento  sejam evidenciados.
    .
    ✅ 4. Indivíduos que treinam com personal trainer apresentam maiores níveis de  #motivação  para as sessões de  #treino (Rev Bras Ativ Fis Saude 19(2):168-177,2014). Vale lembrar que a motivação é um dos principais fatores relacionados à adesão em longo prazo.
    .
    ✅ 5. O nível de supervisão nos treinamentos exerce influência direta sobre os ganhos de  #força , ou seja, quanto maior o nível de supervisão, melhores os resultados (J Strength Cond Res 24(3):639-643,2010). Vale destacar que a força muscular é uma das principais capacidades físicas, contribuindo, de forma direta, para saúde e longevidade com qualidade de vida
    .
    #fitness #gym #fit #workout #fitnessmotivation #motivation #training #health #fitfam #healthy #sport #lifestyle #crossfit #gymlife #love #instagood

    4 0 7 hours ago

Top #personaltraining posts

    𝐇𝐎𝗪 𝐓𝐎 𝐁𝐑𝐈𝐍𝐆 𝐔𝐏 𝐋𝐀𝐆𝐆𝐈𝐍𝐆 𝐁𝐎𝐃𝐘 𝐏𝐀𝐑𝐓𝐒⁣⁣
⁣⁣
We all have those muscles that just don't respond to training as much as others do. These lagging areas will be different from person to person but the frustration mutual. In this situation, what do you do to address these problematic areas?⁣⁣
⁣⁣
Here are some tips that we suggest! This may not work for everyone, but can be worth trying out. Often times the main culprit is improper execution of the lift. Make an honest assessment with yourself and leave the ego at the door when it comes to form. Take a video or have someone you trust will be honest take a look at your form. This is where having a personal trainer or training partner can be really beneficial😊 ⁣⁣
How do you typically address lagging body parts for you and/or your clients? Let us know in the comments below

    𝐇𝐎𝗪 𝐓𝐎 𝐁𝐑𝐈𝐍𝐆 𝐔𝐏 𝐋𝐀𝐆𝐆𝐈𝐍𝐆 𝐁𝐎𝐃𝐘 𝐏𝐀𝐑𝐓𝐒⁣⁣
    ⁣⁣
    We all have those muscles that just don't respond to training as much as others do. These lagging areas will be different from person to person but the frustration mutual. In this situation, what do you do to address these problematic areas?⁣⁣
    ⁣⁣
    Here are some tips that we suggest! This may not work for everyone, but can be worth trying out. Often times the main culprit is improper execution of the lift. Make an honest assessment with yourself and leave the ego at the door when it comes to form. Take a video or have someone you trust will be honest take a look at your form. This is where having a personal trainer or training partner can be really beneficial😊 ⁣⁣
    How do you typically address lagging body parts for you and/or your clients? Let us know in the comments below

    326 3 8 hours ago
    Deutschlandweit stehe ich zu meinen Online Klienten täglich im Kontakt und betreue sie. Professionelle Hilfe unterstützt dich dein Ziel zu erreichen ohne Zeit zu verschwenden. Wenn auch du mit mir gemeinsam deine individuellen Ziele erreichen möchtest schreib mir eine Mail oder DM. 📩 info@diebodymanufaktur.de
🌎 www.diebodymanufaktur.de
———————————————————
#personaltrainer #personaltraining #onlinecoaching #cologne #düsseldorf #gym

    Deutschlandweit stehe ich zu meinen Online Klienten täglich im Kontakt und betreue sie. Professionelle Hilfe unterstützt dich dein Ziel zu erreichen ohne Zeit zu verschwenden. Wenn auch du mit mir gemeinsam deine individuellen Ziele erreichen möchtest schreib mir eine Mail oder DM. 📩 info@diebodymanufaktur.de
    🌎 www.diebodymanufaktur.de
    ———————————————————
    #personaltrainer #personaltraining #onlinecoaching #cologne #düsseldorf #gym

    168 3 10 hours ago
    𝐁𝐀𝐑 𝐒𝐐𝐔𝐀𝐓 𝐂𝐎𝐌𝐏𝐀𝐑𝐈𝐒𝐎𝐍⁣
⁣
The barbell back squat can be a great exercise to incorporate in a training program. The two main variations of the squat are the high and low bar squat. The main difference is the positioning of the bar on the back with some minor differences when it comes to positioning and muscle activation. ⁣
⁣
There is a time and place for both of these variations in a training program. The main deciding factor should be choosing the variation that allows for safe execution of the movement. There are many ways to regress the movement if the barbell version is too difficult (check out a post we made previously). ⁣
⁣
If you want to learn more about how to squat, we have an in depth tutorial by Dr. Mike Zourdos on our YouTube so be sure to check that out!⁣
⁣
What do you think about the squat? How would you prescribe it in a training program? Let us know in the comments below!😊

    𝐁𝐀𝐑 𝐒𝐐𝐔𝐀𝐓 𝐂𝐎𝐌𝐏𝐀𝐑𝐈𝐒𝐎𝐍⁣

    The barbell back squat can be a great exercise to incorporate in a training program. The two main variations of the squat are the high and low bar squat. The main difference is the positioning of the bar on the back with some minor differences when it comes to positioning and muscle activation. ⁣

    There is a time and place for both of these variations in a training program. The main deciding factor should be choosing the variation that allows for safe execution of the movement. There are many ways to regress the movement if the barbell version is too difficult (check out a post we made previously). ⁣

    If you want to learn more about how to squat, we have an in depth tutorial by Dr. Mike Zourdos on our YouTube so be sure to check that out!⁣

    What do you think about the squat? How would you prescribe it in a training program? Let us know in the comments below!😊

    1,966 32 17 July, 2019
    Oh, wat verlang ik naar een weekje (of 10) vakantie. De afgelopen maanden waren hectisch en ontzettend pittig, maar tegelijkertijd ook zo leuk en leerzaam. 
Ik ben nog steeds erg zoekende hoe ik het sociale leven, vrije tijd en het runnen van een eigen zaak goed kan verdelen. Maar ik leer, val, sta op en ga weer door.🔥

    Oh, wat verlang ik naar een weekje (of 10) vakantie. De afgelopen maanden waren hectisch en ontzettend pittig, maar tegelijkertijd ook zo leuk en leerzaam.
    Ik ben nog steeds erg zoekende hoe ik het sociale leven, vrije tijd en het runnen van een eigen zaak goed kan verdelen. Maar ik leer, val, sta op en ga weer door.🔥

    1,952 21 17 July, 2019
    BACK WORKOUT ANYWHERE! I got a fun one for you today. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I think having a strong back is so damn important! So I want you to be able to get a good back workout in without having to go to the gym. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
All you need is yourself and a long resistance band👌🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are 5 different exercises and depending on the tightness of the band I recommend going for 3 rounds of 12-20 reps per exercise 💪🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Banded horizontal abduction 
2. Banded superman
3. Banded deadlift 
4. Banded bend over rows
5. Banded bend over reverse fly

I used my amazing @hopefitnessgear band💫

Have an incredible Thursday! 🤗

    BACK WORKOUT ANYWHERE! I got a fun one for you today. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    I think having a strong back is so damn important! So I want you to be able to get a good back workout in without having to go to the gym. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    All you need is yourself and a long resistance band👌🏼
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    There are 5 different exercises and depending on the tightness of the band I recommend going for 3 rounds of 12-20 reps per exercise 💪🏼
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    1. Banded horizontal abduction
    2. Banded superman
    3. Banded deadlift
    4. Banded bend over rows
    5. Banded bend over reverse fly

    I used my amazing @hopefitnessgear band💫

    Have an incredible Thursday! 🤗

    242 11 9 hours ago
    Angenommen ihr möchtet an einem Gruppentraining teilnehmen.
Worauf kommt es euch hier an?
Gruppengröße, Qualifikation vom Trainer, Betreuung, usw....

    Angenommen ihr möchtet an einem Gruppentraining teilnehmen.
    Worauf kommt es euch hier an?
    Gruppengröße, Qualifikation vom Trainer, Betreuung, usw....

    784 27 19 hours ago