by EM2WL | Jan 27, 2014 | Consistency, Fat Loss / Cutting, Motivation, Nutrition, Self Acceptance
Many people start their new year off strong, dedicated to the goals they set. In the beginning, when your willpower is strong, it’s easy to make those changes for a happier, healthier and more active version of yourself.
But let’s face it. Life is very rarely a smooth journey. If you live in the real world, there are plenty of road blocks and obstacles along the way. How you approach difficulty is going to make a huge difference in where you are in regards to your fitness goals a month, six months, or a year from now.
Some obstacles are foreseeable. For these, it’s important to have a plan of attack. What will your biggest obstacle be? Do you struggle to find time to get in a workout? Is it difficult for you to remain consistent with your eating? Are you challenged to get enough sleep? Think about your options and write down a concrete plan in your fitness journal. You may decide to wake up early to make it to the gym before the day’s obligations overwhelm you, or spend a Sunday afternoon prepping food for the week ahead. Decide to set yourself up for success by coming up with a concrete plan that will carry you through those times when willpower is fading fast.
1. Redefine healthy eating.
At EM2WL, we emphasize not viewing your life as being “on track” and “off track.” One of the greatest added benefits of fueling to lose is that you are taking in sufficient calories so you can plan for that piece of birthday cake or special date-night dinner. Special treats can and should be incorporated into any healthy eating plan. Rethink “healthy!” Your healthy eating plan should be the one that will help you to reach your goals, taking into account the challenges and obstacles that you face. Taking in sufficient calories to support your activity level and planning for consistency should be a major consideration.
We are inundated with messages and lists of foods that are “good” and “bad.” Let’s be realistic though, no one can exist forever on a diet of coconut oil, kale, and chicken breast. Your healthy eating plan should be such that it accommodates real life-birthdays, holidays, date nights. Food is a part of many of our celebrations and should be enjoyed (in moderation, of course)!
It requires a major shift in your mental paradigm to accept that things we’ve labeled “bad”-things like sugar, carbs, and gluten can be a part of eating for your goals. Instead of focusing on eating less (or eliminating) “off-limits” foods, focus on eating more wholesome, nutrient-dense foods and allow yourself a treat when you genuinely want it.
2. Forgive yourself!
Everyone who has been successful at making health and fitness a lifestyle knows that they can’t be perfect all the time. There will be times you overdo it on sweets, or miss one too many workouts. Do not beat yourself up! If you feel like you’ve veered off track, determine to just move on right from where you are. One or two days that are less-than-perfect are not going to spoil your long-term success, but don’t let a couple bad days turn into a week or a month. There is no reason to stress out over choices you’ve made that are in the past, or attempt to undo the damage. Instead, review your fitness goals and your motivation for making this change. Revisit your plan and stick to it. Is there something you could do differently in the future to prevent future slip-ups? Look at these slip-ups as learning experiences to prepare you for the obstacles and challenges you will run into in the future.
3. Strive for progress, not perfection.
Perfection can be the enemy of progress. Many people look at making healthy changes with an all-or-nothing approach. Too often, a minor slip-up can lead to an all-out binge as you figure, “Oh well, I’ve already blown it.” Perfect adherence to your plan is nearly impossible. Instead, strive to make progress each day. In the end, you will find that small changes are more sustainable over the long-term. Consistency is essential for success.
4. Look at slip-ups as learning experiences.
Slip-ups can be a great learning tool! Not every slip-up can be prevented, and sometimes you truly need to just put the past in the past and move on. But you may be able to look at a situation and come up with a future plan of attack. Are you more prone to binge on sweets when you are overtired? Make it a point to turn off the TV an hour earlier so you can get adequate rest. Lacking motivation after work to make it to the gym? Consider waking up early to get your workout in first thing in the morning. Struggling to make healthy choices on your lunch break? Spend a Sunday afternoon doing some food prep so you can have some easy grab-and-go choices.
5. Remember, it’s a marathon, not a sprint.
In our fast-paced society, its tempting to want to see quick results. Remember that you are creating healthy habits that will change your lifestyle. Be patient with yourself and be committed to trusting the process! This doesn’t happen overnight. Just keep moving forward, and you will be amazed when you look back and discover the healthy habits you have established are about as second-nature as brushing your teeth!
If you are not a part of our Free Online Community, you are missing out on a ton of great support and tips to help you along your journey. Join us Today!
Becca is a busy wife and homeschooling mother to five children ages 5 to 13. About three years ago, she embarked on a journey to health and fitness that resulted in the loss of approximately 100 pounds. Today, she is a competitive powerlifter and strongwoman who loves ice cream and deadlifts. As an ISSA certified personal trainer, she is passionate about helping women to get started on a lifestyle of strength and fitness.
by EM2WL | Jan 22, 2014 | Consistency
Thirteen years ago, my husband and I had a new home built in Phoenix, AZ. It was during the massive real estate boom on the West Coast and — as first time buyers — we were able to get in it for practically nothing. The home was triple the size, yet the mortgage was less than rent for the 800 sq ft apartment we’d previously lived in. By that time, the housing market for that area was a well oiled machine: every new home was built in a subdivision, fully equipped with it’s own school, park, community gathering area, the works. The homes took absolutely no time to put up, either. From the initial viewing of the model home to closing and having key in hand, took all of three months. The first day we put the key in the door and turned the knob, we felt that we’d “arrived.” The home was gorgeous, and we lived it up: entertaining and redecorating constantly. I lived in my enormous kitchen – going through every page in every cookbook – and even enrolled in an Interior Design course. We were young, in love, and finally living the American Dream.
Then things took a turn.
Through a series of unfortunate events, 10 years ago, we found ourselves moving back to my dear hubby’s (DH’s) hometown in VA. We’d sold our beautiful new home and barely broke even. We had pretty much sold (or had repossessed) every thing that we owned.
Our view on ALL sides of our “new” home in VA :-/
With what little was left, we packed up the kids and dog in a U-haul, and took the three day drive from the West to the East Coast. We arrived in VA without a dollar to our name, no vehicle, and no home. About 15 minutes out of the city, we received a call from my Father-in-Law, about a friend who had just moved his wife’s Grandmother into a retirement home, and was looking to put her home up for rent. The home was at best, a “fixer upper,” and at worst, un-liveable, but his wife cherished and wanted to keep it. Knowing how much work the home needed (and how little money we had) the friend worked out a deal with us for super cheap rent, plus labor. His plan was to fix the home up, and eventually get a “real” paying renter in, but at least give us time to find a leg to stand on. The home was an absolute wreck, but so was our life, and we recognized that the opportunity was a once in a lifetime chance for us to dig ourselves out of the hole that we’d created.
We met the guy at the house with our U-haul, and “moved in” that same day. Everything from the truck went into a garage area, except a mattress that we put down in the one, non-condemned room of the house, where we all slept for weeks. Eventually I pulled a card table out and put it in that same room. That table is where we ate all of our meals, the boys (6 and 16) did their school work (we homeschool), and family puzzles (the home was VERY old, and we were still broke, so no internet/cable connections, etc). I cooked everything in the microwave because there was no stove, all the food stayed in boxes, because the cabinets were uninhabitable. DH would work all day, then come home and we’d all work on the house.
Years & countless tree removals later
We worked on the basics first: bedrooms, bathrooms, and kitchen. Bit by bit we got rooms of the house to a point that we could actually use them, and the boys got to move into their bedrooms. We were able to stop sharing one bathroom. Every wall in the house got repainted. Flooring was replaced. Kitchen cabinets were replaced with ones that could actually be held responsible for holding food and dishes. An old stove was located and put into good use. It wasn’t Better Homes and Gardens, but we had a place to live that didn’t (completely) creep us out anymore, and was actually starting to grow on us.
As we continued to make improvements to the home (at the landlords expense), the value of the home began to rise…and so did the cost of our rent. DHs income had stabilized a bit, so we went with the flow, because we knew that the home really was worth more than we’d been paying. We’d come to love the home as our own, and found ourselves doing things to spruce it up even further, just because we began to take pride in seeing all of our blood sweat and tears take shape in the form of what was becoming a beautiful home. One day the landlord and his wife stopped by to take a look at the home, and the wife, seeing it for the first time in the two years that we’d been in it, burst into tears. She could not believe the transformation that had been done, and the care that had gone into the home, and asked if we would please buy the home. She had been dead set on not selling her precious memories of her Grandmother, but she felt that we loved it as much as she did, and she didn’t want to see anyone else live in it. One year later we purchased it.
Outdoor eating area – The new view :D
Eight years have since passed and DH now owns his own construction company, and we are doing rather well, financially. We’ve continued to make renovations to our home, mostly aesthetic and “fine-tuning” now, as the home is more than liveable. We’ve purchased all new appliances, gutted every bathroom, added a massive screened deck (more like a second family room), and that garage that once held every item that we owned, became my new gym (Kiki’s cave :D). Yay!
I.ADORE.MY.HOME. It’s not perfect, but it’s mine. It’s not brand new like the home I was in 10 years ago, but it’s more “home” to us than that one ever was. Because of all of the effort that we’ve put into it, it’s ours. Bit by bit, one step at a time, for hours, days, weeks, months, and eventually YEARS. It has become more than we ever dreamed it would be. There was no specific moment that it happened, not one stroke of paint, or plank of wood, or piece of crown molding that caused the transformation. But years, of consistent love and care for something that we felt blessed to be a caretaker of from day one of our “new beginning.”
True transformation MUST be mental, FIRST.
Garage/room that once held all of my belongings
Change is not always fun. In fact, depending on what brings you to the change, it can be down right humbling. Many of us come to EM2WL feeling completely broken. Unfortunate events (perpetual dieting/excessive exercising) have put us in a position that may seem bleak. We’ve hit a plateau (often literally), come to a fork in the road (“there’s gotta be a better way”), or possibly have completely crashed and are starting from scratch (regained all the weight back…again). Whatever the case, when we face the reality of choosing the EM2WL lifestyle, it can almost seem like that day my family arrived at our “new” home. Facing the truth of where our “methods” (albeit well-meaning) have led us, can be cruel. However, staring the results of our decisions in the eye, we have two choices: decide to step up to the challenge of making it right, or sit, pout, reminisce, and wish that we could turn back the hands of time…
Either way, the time will pass.
Step up to the challenge. Make things right. Love yourself enough to make the best use of the body that you have NOW. It may not be perfect…or the way that it used to be…now…or ever. But it can be better, and serve you and your family in more meaningful ways than the old version of you ever did. You can be stronger, more confident, and more amazing than you were before.
You will likely realize, just as I did with my home and my physique, that you love it even MORE.
Don’t allow yourself to linger too long on what “was” or how you “used” to look. You may be blocking something even better from emerging. Bit by bit. Day by day. Put in the work. Stay consistent. Live your life. You have the time (even if you think you don’t – you do). Weeks, months, and years will continue to go by, and one day you will look in that mirror. And the woman looking back at YOU will burst into tears at the TRUE transformation that has happened.
Kiki’s Cave! The final (for now) renovation. (Still the room that holds all of my belongings :P )
by EM2WL | Jan 17, 2014 | Consistency, Diet Mentality, Fat Loss / Cutting, Motivation, Self Acceptance
A huge key to success is properly framing your goals.
State your goals in a positive manner rather than a negative one. So, instead of listing all the things you’re going to give up (i.e. stop eating processed food), list the things you will gain (i.e. eating more whole foods). Believe it or not, re-framing your goals in the positive can help to remove mental blocks and get you closer to your goal. After all, no one wants to be restricted from doing something.
In our last post in the goal setting series, Trish talked about setting behavior-based versus outcome-based goals. To recap, setting behavior-based goals are specific, measurable actions that you can take to accommodate the results you desire. For example, instead of saying, “I want to lose 5 pounds this month,” you might say, “I will log my food to make sure I nail my macros.”
Today let’s talk about how you frame your goals. It may seem like a silly technicality, but whether we approach our goals in a negative or positive light will make a huge difference in how we approach this journey.
If you begin your journey with a list of things you must not do or must not eat, your fitness life can seem like a very negative and punishing place, full of restrictions. Who wants to live like that? The more that you tell yourself you can’t (or must not, under any circumstances, WHATSOEVER!!!!!!) have something, the more you tend to want it. It is simply human nature to want that which is forbidden.
Think about it. If you’ve ever dieted, you can probably relate to this scenario. You determine you are going to cut out every bit of added sugar to your diet. What happens the first time you have a little slip-up and allow yourself a piece of candy? Are you able to stop at just one, or are you compelled to finish the whole bag to get that pesky craving “out of your system?”
Instead of thinking about the behaviors that you need to stop, or do less of, what behaviors do you need to begin or do more of to accomplish your goals?
Increasing the frequency of healthy, goal-oriented behaviors will automatically crowd out the unhealthy, goal-sabotaging behaviors.
For example, instead of telling yourself that you need to eat less junk food, perhaps you could challenge yourself to try out some healthy alternatives to your family’s favorite fast food meals. Think about challenging yourself to incorporate one new healthy habit each month until they become second nature.
Even if your body is adequately nourished with a proper number of calories, impeccable macros, and sufficiently hydrated, you may feel mentally restricted if you are still telling yourself there are foods you cannot eat. Make sure that you plan to incorporate some of your favorite treats along the way as you progress towards your goals. Unless you have an actual physical intolerance to a certain food, there is no reason why most foods cannot be part of your healthy eating plan, regardless if your goal is to lose fat, gain muscle, or work on body recomposition.
This approach can be applied to your fitness goals as well. Instead of thinking, “I need to tighten up these flabby thighs,” focus on the changes you need to make to see the results you crave. Instead, you might focus on adding 25 pounds to your squat or improving your 5k time. 
Focusing on becoming a stronger individual in the gym will most likely lead to positive changes in your body. However, prioritizing strength and athleticism over physical appearance puts the control in your hands, and you will get to experience the empowerment and satisfaction of setting new PRs and watching yourself become stronger each day!
Enjoy the road ahead! Be kind to yourself as you work towards your 2014 goals. This journey is challenging enough without adding negativity and self-hate.
Keep your eyes fixed on your goals, and enjoy every moment and the lessons you will learn along the way. Here’s to your best year yet!
Photo credit: jscreationz, ambro, David Costillo Dominci, annankkml of freedigitalimages.net
Becca is a busy wife and homeschooling mother to five children ages 5 to 13. About three years ago, she embarked on a journey to health and fitness that resulted in the loss of approximately 100 pounds. Today, she is a competitive powerlifter and strongwoman who loves ice cream and deadlifts. As an ISSA certified personal trainer, she is passionate about helping women to get started on a lifestyle of strength and fitness.
by EM2WL | Jan 15, 2014 | Fat Loss / Cutting, Testimonials, The Journey
I am so much stronger, mentally and physically than I ever realised I could be, and so much of that I credit to trusting the process of Eat More To Weigh Less and challenging and trusting myself. I’m the lowest weight I’ve been since my mid 20s (I’m now 31) and my heart is lighter too.
I’ve lost over 29kgs / 64.3lbs in the last year. I now buy clothes in “straight sizes” instead of “plus sizes.” I lost most of that weight in the six months since I’ve been following Eat More To Weigh Less. I’m not at my “goal weight” yet but that has become less important over time, especially as I reflect on how I’ve changed my relationship with my body and food over the last year to a healthy one. For me the main reason to care about the number on the scale now is because one of my goals for 2014 is to be able to deadlift my own body weight. I focus on small weight loss goals at a time with no “ultimate” number in mind. I now celebrate muscle and strength gains more than I celebrate a loss on the scale. Eat More To Weigh Less has taught me how much the diet industry and women’s media has failed us, and lied to us. When I reflect on the knowledge I have now and share it with others who ask how they can be successful with weight loss like I am, this process feels like a radical truth.
Ten years ago I was thrown against a wall by an ex and suffered from what was probably undiagnosed whiplash. I spent the next decade in chronic and debilitating pain and experienced frequent migraines. The pain was so bad a neurologist said the reason I spent a year throwing up multiple times a day was “stomach migraine.” I was really fit and slim before the injury but now in pain, I became afraid of movement, my body got fat and tired and my anxiety and depression got worse. I had a couple of years of intensive physiotherapy for my neck, which didn’t help. I lived like a victim. This man wasn’t the last abuser in my life, but he was the one who did the most mental and physical damage.
I worked so hard over the years to heal from this trauma and made some progress, but never got there while overwhelmed with other chronic health issues and battling with my weight. Over the last couple of years I have followed my intuition to release that trauma, making unconventional choices in the right “therapies” or “treatments.” I focused on relationships of love and trust in my life, and learned to love myself past the body positivity I tried to practice. I finally decided that body positivity could also mean it was okay to want to change my body. When I joined MyFitnessPal earlier in 2013, I wanted to lose weight but realised I needed to stop crash dieting, because I would lose only to regain. I’d been doing a lot of cardio and resistance training, but I didn’t feel balanced, and I was still binge eating. Overcoming disordered eating is possible, but it took me months of mindfulness and vigilance, and realising that instant gratification wasn’t helping or satisfying me.
I was lucky that some of the women on my friends list were following Eat More To Weigh Less, and I was encouraged to check out the forum and website. I had been eating my BMR (and not eating back any exercise calories) and losing weight, but with all the exercise I was doing I was hungry all the time. In June I took a leap of faith and upped my calories slowly. Since then I have a better grasp of my TDEE and eat a 10-20% cut which is around 2000 calories a day to lose weight. When I started eating more was when really started to make strength gains and lose more weight, consistently. There were times when I doubted the process, but Eat More To Weigh Less has allowed me more freedom with food and my lifestyle.
I eat sweet treats in moderation (almost daily)
I love food and I’m a great cook, and much of my social life revolves around sharing food with friends. I don’t eat diet foods. I don’t believe food has a moral value and while I enjoy it in moderation, I don’t feel guilty about the choices I make. I don’t punish myself by exercising more just because I ate more on a given day. I’ve always known how to eat healthily (I was brought up vegetarian though I’m no longer one) with a focus on fruit, vegetables and whole grains. My problem was eating too much (sugar especially) with emotional and hormonal binge eating, taking different medications for my health that made me gain even more weight, and not exercising enough. I haven’t cut anything out while counting calories, in fact I’ve probably added more, but with a greater balance. I’ve never liked soft drink and I don’t drink a lot of alcohol either, but still enjoy it on occasion. I could never eat low carb because I love carbs. My main focus is my protein macro and eating over 100g of protein a day, to help in building muscle. I find if I focus on protein all my other macros fall in line. I break so many of those stupid “dieting rules” and eat late dinners, snack late at night (I hate going to bed hungry) and I eat dessert nearly every day. Something so important I learnt when overcoming disordered eating was learning to listen to my body and hunger again, and trust it. I now know when I need to eat more and I’m not afraid to.
This process needs patience and the results will come. Be kind to yourself and nourish your body and mind with good food and new challenges. Celebrate the changes in your body and improvements in fitness and strength. Honour your body for how hard it works for you even with all your perceived imperfections, how you can love and move with it. Reach out to the compassionate, sensible and wise EM2WL team and forum members when you’re struggling or unsure.
I made 2013 my year of focusing on getting other chronic health conditions I had under control. Eating more and being fitter and stronger helped me find the courage and energy to pursue treatments I needed, because I didn’t want anything holding me back with my fitness goals! I grew bored with the cardio and resistance training I was doing. A girlfriend of mine loved lifting and talked about it all the time and I was in awe of her, but still afraid of further injuring my neck and being in more pain. I saw all the inspiring women from Eat More To Weigh Less on my friends list lifting and I wanted to start. Your encouragement made me feel braver. I paid a trainer for a few sessions to teach me how to correctly and safely do compound lifts, and then started StrongLifts on my own.
I include Pilates just for “kicks”
I’m always looking for ways to challenge my fitness rather than staying still physically (and mentally). Kiki recently helped me reflect on how my relationship with cardio has changed. I used to do more cardio so I could burn more and lose more, and that worked because I was eating well. That approach is boring and exhausting though. I even used to do cardio and lift weights on the same days, I’d hate to contemplate doing that often now! My cardio goal for next year is to find more opportunities and time to go on hikes with local groups, because it’s nice to get out of the city and the hikes are challenging. I get a lot of NEAT because I don’t have a car and I walk a lot. I’ve never been a runner but I’ve started doing C25K. I really look forward to it and love that it’s only a half hour commitment three times a week. I LOVE how efficient my workout is when I concentrate on compound lifts three times a week. Something Kiki wrote that resonated with me about designing her workout schedule: “some things are included out of necessity, and other just for kicks.” For me, lifting and doing some cardio is necessary, and Pilates is my kicks when I find time for it, or yoga. I change my workout routine as I accomplish goals or get bored and need variety. I’m never doing hours of cardio again though, unless it’s outdoors. I even want to do Park Runs next year – the old me would have shied from running outdoors with people I don’t know.
When I started lifting heavy weights and got strong it all came together. Today I have a strong back and shoulders and can hold my neck up without exhaustion or pain. My posture has improved. My chronic pain is gone and I rarely get migraines. I’ve never felt as feminine as I do now with curves and muscle (I joke that my body type is now “muscular hourglass”). I thought there’d be a point before now where I’d look at my body and think, “That’s enough muscle.” I now know I’ve got a long way to go until that point, because I love celebrating more muscle! I’ve become a more confident woman in the last year. I wear sleeveless clothes outside the house now, and even wear a bikini to the beach.
I’m centred and I feel so powerful, and that feeling comes from challenging my strength and building muscle. I never thought I’d want my body to lift weights, and I didn’t know how much I’d enjoy it. Mentally I am calm and I feel like no one could (or should) mess with me. Family, friends and strangers remark on how happy, healthy and strong I am and look. I am less defensive and I don’t live in fear every day. If I ever have a daughter I will encourage her to do a martial art or lift weights, because I believe these are powerful practices to create a mental and physical posture to shield from potential abusers, and live with confidence and strength. To live with power. The real “secret” to my success so far has been getting strong!
I make sure to get in enough protein, & the rest falls into place!
Have an EM2WL transformation to share? Willing to let us tag along on your journey? We’d love to see it! Be featured on our Transformation/Journey page by submitting your story to Success@EM2WL.com
by EM2WL | Jan 8, 2014 | Building Muscle, Self Acceptance, Testimonials, The Journey, Transformations
All my life I was overweight which turned into obesity in my adulthood. To make matters worse, I had a very sedentary lifestyle. I never exercised, never even played sports. It was a bad combination which seemed to culminate in depression and a terrible body image. In June 2011, I decided to take control.
Over the past 2.5 years, I have tried many different paths to weight loss and fitness. It was fun at times, and other times it was miserable. What it came down to is everything I did, everything I ate seemed to have to point to weight loss or a better body which left me in a constant state of stress and being unsatisfied with myself. With time, patience and a big case of the need-to-know’s, I feel like I have finally arrived at a comfortable, happy, strong place in my life.
I’ve spent the past year focusing on lifting after an injury sidelined me from marathon training. 
I was devastated, but I did like lifting, so I thought it would be a good transitional fitness plan. Little did I know that while I was healing, I was catching a fever for strength! I thought I loved running… but the way I felt about running can’t even compare to the way I feel about lifting. I gave up endurance running and my dabblings in strength training, and decided to make lifting “my thing.” I had to get over my fears of giving up the cardio, I also had to get over my fears of TRULY eating to maintenance, and in the process, I quit taking “progress pics” every few weeks. I started looking WITHIN and making changes to match my inner desires and quit looking at it as a means to an end goal of aesthetics.
Suffice it to say, this brings us to today. Well, maybe not literally today, but you know what I mean ;) On Saturday November 30th, I competed in my very first powerlifting meet. It was one of the most rewarding and amazing experiences in my fitness journey to date! I went home with the first place gold medal for my weight class and the biggest grin you can imagine. I am so excited for my future in this sport.
One thing that I never imagined would happen is that my husband is supremely proud of me and takes every chance he can to brag on me. This is a man who does NOT lift, but is very fit and obviously secure in himself! He loves that I am strong, capable and most of all doing what I love to do. He is constantly telling me how sexy I am, and how lucky he is to have me… and after 11 years of marriage, this is pretty precious. I believe it’s the confidence I now have. Doing what I love doing and being confident must make me more beautiful to him.
In total, I have lost 75 pounds since June 2011. I have gained about 5-10 back over the past year in lean mass and muscle. My body fat has dropped about 5% since summer of 2012 and most importantly, I have been able to go from eating 1400-1700 cals and “maintaining” the summer of 2012, to eating 2600-3000 and maintaining today.
Success looks different for different people. This is my success. I will not be “more successful” once I lose more fat, or have more developed muscles, I am not just a work in progress. My biggest success lies within and cannot be seen with your eyes, but can be found in my passion, confidence and dedication.
Down 70lbs and maintaining on 2600-3000 cals!
First Powerlifting meet
First place gold medal!
Have an EM2WL transformation to share? Willing to let us tag along on your journey? We’d love to see it! Be featured on our Transformation/Journey page by submitting your story to Success@EM2WL.com
Plugin by Social Author Bio
Recent Comments