Get Off the Charts Energy!

It might not be your bank account, but there is something you (and every woman on the planet) have in common with these megastars: You could probably use more energy. "Musicians' schedules are incredibly grueling," says Ashley Koff, R.D., a Los Angeles dietitian who works with top singers. "They may spend the morning on a cross-country flight and then have to perform that evening—burning more than 1,000 calories during a two-hour concert." Use their tips to keep you powered up all day and all night long. Taipei Gym

The Best 健身房 in Taiwan

1. EAT BEFORE YOU'RE HUNGRY
Waiting too long between meals and snacks can leave you feeling wiped out. "If you're ravenous, that means your blood sugar is low," says Harley Pasternak, a Los Angeles celebrity trainer and author of The 5-Factor World Diet. "You're also more likely to make poor food decisions and overeat." He recommends that his superstar clients—including Lady Gaga, Katy Perry, and Jennifer Hudson—nosh every two to three hours to fend off fatigue.

To maximize energy, eat a mix of whole grains, healthy fats like nuts and salmon, and lean protein like fish and chicken, plus plenty of fruits and veggies. "I tell my clients to get a minimum of 1,200 calories a day—more if they're performing—and to break it up into three meals and two 100- to 150-calorie snacks," says Carrie Wiatt, a Los Angeles nutritionist who has worked with Fergie.

The perfect snack, she says, is 60 percent complex carbohydrates (they're stored in the muscles as glycogen, the body's main fuel source) and 40 percent lean protein (it takes the body longer to digest, so it helps keep blood sugar and energy levels steady). A few favorites that fit the bill: half a grapefruit with a boiled egg, 2 ounces of deli turkey with fresh tomato slices, and a blueberry-flaxseed shake (a favorite of singer Nicole Scherzinger).

2. REACH FOR THE HOT STUFF
According to a recent study from Australia's University of Tasmania, people who added chili paste to their lunch experienced steadier blood sugar levels throughout the afternoon than those who didn't spice up their meals. A substance in peppers called capsaicin helps metabolize food, making it readily available to the body as energy, say researchers.

In fact, hot peppers have traditionally been used for this purpose in the Caribbean. Barbados-born Rihanna often revs up before concerts by eating a super spicy chicken soup with habañero and Serrano peppers, says Ameera Leguex, a Los Angeles chef who creates fiery dishes for the singer. An easy way to add heat: "Sprinkle air-popped popcorn with cayenne pepper and paprika."

3. SLIM DOWN YOUR BURGER
Although you might assume that pop stars subsist on green salads, that's not the case: Nelly Furtado and Miley Cyrus are known to regularly dine on steaks and burgers.

"Vegetables alone won't give you sufficient energy to perform," says Koff, who advises loading up on whole grains, beans, and lean red meat. Beef is a good source of nutrients that are essential for energy, such as iron, protein, and zinc. According to a Cornell University study, even a slight iron deficiency can cause fatigue.

Nearly half of women don't consume enough iron, so be sure to get at least 18 milligrams (mg) a day from beef (3 mg per 3-ounce serving), as well as eggs (1 mg each) and lentils (7 mg per cup).

One caveat: Wagyu or Kobe beef (or any other marbled cut, like rib eye or New York strip) can leave you feeling lethargic. "High-fat meats are energy zappers," cautions Wiatt. "Because they take a long time to digest, you feel heavy and sluggish after eating them." She serves Fergie lean cuts, such as flank steak and sirloin.

4. GO NUTS FOR NUTS
Gwen Stefani and Alicia Keys request that their dressing rooms be stocked with nuts, and for good reason: In addition to being good protein sources, they're chock-full of magnesium, a mineral the body uses to activate cell enzymes that produce energy.

According to a study from the U.S. Department of Agriculture, women who got only about half the daily quota for magnesium tired out more quickly during a jog than those who consumed sufficient amounts.

"Most women need 320 milligrams of magnesium daily, but when you're feeling overextended, I recommend increasing to 500 to 1,000 milligrams," says Koff. Besides cashews (83 mg per ounce) and almonds (76 mg per ounce), other top magnesium sources include spinach (157 mg per cup, cooked) and roasted pumpkin seeds (156 mg per ounce).

5. MAKE FRUIT YOUR GO-TO SNACK
The next time you have a sugar craving, head for the fruit bowl instead of the candy jar. "Fruit contains simple sugars that are easily converted to energy," says Leguex. But unlike sweets, it also has fiber to tame blood sugar spikes and make that fuel last longer.

What's more, researchers from the University of Illinois found that the soluble fiber in citrus fruits and apples gives fatigue a one-two punch by reducing inflammation and bolstering the immune system.

If you're bored with those picks, opt for a piece of tropical fruit. "Mango, papaya, and pineapple wake up your taste buds and make you feel like you're indulging in an exotic, special treat," says Leguex, who notes that mangoes are Rihanna's fave. An entire fruit has 135 calories, 76 percent of your daily vitamin C needs, and enough flavor to help tame even a raging sweet tooth.

6. ORDER THE LATTÉ
"If my clients drink caffeine, I advise them to do so strategically—about 20 minutes before a workout or midway through a long day," says Koff. At least three studies have shown the stimulant can boost endurance and fat burn during workouts. "But relying on it consistently as a bandage for fatigue won't work," she says. A caffeine jolt (like the kind you get from a Red Bull) gives you a temporary surge but can leave you feeling exhausted later. Plus, large doses can lead to anxiety and insomnia.

If you need a pick-me-up, order a nonfat latté or cappuccino. "The milk provides protein, which can help fend off a caffeine crash," says Pasternak. Country crooner Taylor Swift's coffee drink of choice, for example, is an iced caramel latté. As an alternative, try green tea, which has about half the caffeine content of coffee as well as L-theanine, an amino acid that has a stress-relieving effect on the brain. Lady Gaga and Alanis Morissette keep bottles of green tea backstage, while Koff's star clients drink matcha, a concentrated form of green tea. One brand to try: DoMatcha ($10 for 12 bags; domatcha).

7. WINE AND DINE
Heading out for a night on the town? Look for pubs that offer a wide array of eats. "Pairing your drinks with real food helps curb the depressant effect of alcohol, so you feel less tired," says Koff. Split a few appetizers with friends, like crostini topped with hummus and veggies, and grilled chicken strips dipped in guacamole (bonus: Avocados are high in potassium, which counteracts alcohol's dehydrating effect).

Keep in mind that even one cocktail can cause you to toss and turn at night, leaving you exhausted the next day. "Alcohol can cause drowsiness at first, but afterward it boosts the production of a stress hormone called epinephrine," explains Tanya Zuckerbrot, R.D., a celebrity nutritionist in New York City. "This stimulates the body and increases your heart rate, which can wake you up." Aside from the occasional Champagne toast, Jennifer Lopez avoids alcohol entirely. So if you have a big day ahead, consider skipping that mojito altogether.

8. DOWN SOME COCONUT WATER
"The first thing I tell clients is to make sure they're drinking enough water," says Jackie Keller, a nutrition expert who has worked with Ashlee Simpson and Barbra Streisand. In fact, researchers at Tufts University found that even a 1 to 2 percent dip in hydration—the point at which you start feeling thirsty—can make you sluggish. "Your cells rely on water to make and use energy," says Keller, who recommends drinking at least half a cup every hour, or 8 cups throughout the day.

But if you're super active, the plain stuff may not cut it. "For fluids to fully penetrate and hydrate cells, you need electrolytes like sodium and potassium," says Koff. The solution: coconut water, which comes from the young, green fruit.

Try Vita Coco ($24 for a pack of 12; amazon.com), a favorite of Madonna and Jessica Simpson. One 11-ounce container has nearly 20 percent of your daily potassium needs for a mere 60 calories. "The mineral is also important for muscle and nerve function, which is key for performers and exercisers alike," says Koff. Sip the slightly sweet beverage during workouts. Or get your fix by chugging water and nibbling a potassium-rich snack, such as a banana—you'll notice that your energy hits a high note!

Reference: Taipei Gym, Taipei Fitness, Shape

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NUTRITION IS 80 PERCENT OF YOUR RESULTS IN THE GYM

Taipei Gym, You may have heard before that 80 percent of your results in the gym are based around your nutrition.

But is that really accurate? And where does that statement come from anyhow?

Vince Gironda was the first person to advocate that “your (body building) success is 80 percent nutrition.”

If you don’t know Vince Gironda, you should get to know him.

Gironda was one of the first bodybuilders ever to create a “ripped physique.” In fact, in his early bodybuilding days, many judges actually placed him low stating he was “too ripped” (at the time, they weren’t used to seeing that level of shredded-ness on anyone). He was also one of Arnold Schwarzenegger’s first coaches when Schwarzenegger first moved to America in the 60s.

Gironda’s secret for creating results?

He stuck to a strict combination of proper exercises, adherence to exercise form and utmost attention to a clean diet.

While 80 percent may or may not be the exact percentage that nutrition impacts your training, there is no denying it: you cannot separate nutrition and training — particularly for the 98-99 percent of people who are not genetically superheroes. And, more often than not, the cleaner and more consistently you can abide by a clean, quality diet, the more you are going to reap the benefits and results of all your hard work inside the gym.

Although some peoples’ main motives for working out are so they can “eat whatever they want,” for the vast majority who want to get leaner, stronger, fitter, toner, more ripped, or simply overall healthier, nutrition is hands down part of their equation.

So what does “good’” nutrition even look like if you want to see results?

Each body is different, and exact percentages, macronutrients and energy intake will be different, but if we are simply talking about the foundations of good nutrition (which is where you should start anyways), then the answers are pretty straightforward across the board (as the human body is innately wired to need and thrive off of certain foods).

For starters, the biggest key to good nutrition comes in the form of liquid fuel: water.

Since your body itself is composed of more than 60 percent water, it is no big secret that it requires water to function at its peak for your metabolism, digestion, recovery, performance and daily life demands.

Drink half your weight in ounces of water each day as a baseline for good hydration. Relying on thirst alone to be your gauge for water is not enough (particularly since thirst is one of the last signs to warn you that your body is in a state of dehydration). Properly hydrate throughout the day, and on the days that you train and/or exert more energy or sweat, hydrate more, accordingly.

With water intake established, here are a few more simple and basic keys to your success on the nutrition front:

1. Protein. Protein is essential for muscle synthesis and ample recovery. This includes options such as: pasture-raised organic chicken, wild-caught seafood, grass-fed beef, nitrate-free turkey and/or ham, nitrate-free sausage, pork, pasture-raised organic eggs, ground turkey, tuna (low-sodium). The reason organic, free-range and grass-fed options are best is due to the number of nitrates, hormones and chemicals added to much of our meat supply that we really have no idea what it is we are consuming. Not to mention, it just tastes better! Compare a 99-cent box of white eggs from the grocery to the $5.99 carton of pasture-raised organic eggs, and the color of the egg yolk alone will be enough to tell you their is a difference (pale, milky soft yellow compared to the rich, golden, sometimes even orange yellow yolk of the organic egg). Aim to eat protein with every main meal the size of 1-2 palms of your hand. Protein is also great in between meals as snacks.

2. Fat. Yep you heard right. Fat is essential — and is actually your body’s preferred source of energy. Consume these with every main meal as well as snacks if you so choose. Some great options include: avocado, nuts, seeds, raw nutbutter, extra virgin olive oil, coconut butter, coconut oil, grass-fed butter, ghee, tallow, lard, egg yolks, nitrate free bacon, black olives, avocado oil, walnut oil, pumpkin seed oil, macadamia oil, palm oil, unsweetened coconut and coconut milk.

3. Veggies with every main meal. Two words: Vitamins; Minerals. Veggies add color to your plate, aid in digestion (a la fiber) and provide your body with key nutrients, essential to your metabolic function and all around health. “Color” is something that many traditional “clean” body building diets fail to include (think: bland oatmeal and egg whites, chicken breast and broccoli, protein bars and/or shakes, and fish with maybe some more broccoli). How boring! Clean eating does not have to be bland or boring at all and veggies actually provide a ton of flavor to your palate! Think roasted brussels sprouts drizzled with balsamic vinegar, green bean almondine, mashed cauliflower made with chicken stock and grass-fed butter, oven-roasted carrot fries, asparagus spears wrapped in nitrate free bacon, sautéed rainbow chard or kale in coconut oil, zucchini or spaghetti squash noodles topped with a hearty homemade meat sauce … the world is your oyster.

4. Some fruit. Fruit gets mixed reviews, depending on whom you ask. Some believe fruit is the key to good nutrition, and eat tons and tons of it on a daily basis (morning, noon and night), others say fruit is the devil and a culprit for unwanted body fat. So where does fruit fall into play? For most people 1-2 servings of fruit can be a perfectly healthy part of a foundational clean diet. Not only does fruit, like veggies, contain vitamins and minerals not found in many proteins and fats, but it also adds color to your plate! As for digestion, most people find they best digest fruits when eaten alone or as part of a small snack/meal—rather than with many complex proteins, other carbs or heavy fats. If eating with other foods, this could look like 1/2 large honey crisp apple with one to two chunks of full-fat raw grass-fed cheese slices, 1/2 banana with one to two tablespoons of almond butter, a heaping handful of fresh berries topped with some unsweetened coconut flakes, a small orange or slice of cantaloupe alongside some leftover salmon in the morning, a small peach or pear with a fistful of raw macadamia nuts, some pork tenderloin with a homemade blueberry glaze, roasted chicken cooked up in the crockpot with some diced apples and cinnamon, homemadecoconut milk ice cream or yogurt with fresh raspberries stirred in … you get the picture. Stick to your one to two servings for blood sugar balance and control.

5. Little starch. Generally speaking, most Americans eat diets rich in starches and grain-based carbohydrates. Cereal, pastries, bagels and oatmeal for breakfast; sandwiches, wraps, or frozen meals with pasta, rice or other grains for lunches; granola bars and snack crackers between meals; and more rice, pasta, rolls, etc. for dinner. Your body does not need this much glucose, and when in excess, the body prefers to store what it does not use in our cells for later (i.e. fat storage). That being said, carbs are not evil and you DO need carbs — particularly after exercise for muscle recovery. Just be mindful here. The majority of your carbs, for a heart-healthy normal diet should come from veggies and some fruits. And when consuming starches, reach for options, such as potatoes, sweet potatoes, squashes, some properly prepared rice (soak the night before cooking) and grains (like quinoa or steel cut oats) can also have a place in your diet — just don’t go overboard.

6. No sugar. You don’t need it. And if you think you do … you may have some blood sugar dysfunction going on. Your body and brain should be able to get the energy and nutrients it needs to thrive (and not feel deprived) when you focus your nutrition efforts on eating protein, fats and veggies with every main meal, and reaching for protein and/or fats between meals as snacks. The quality carb sources you do incorporate as well (particularly post-workout, such as a sweet potato with some pulled chicken, or homemade applesauce pancakes, or butternut squash and bison hash, or 1/2 banana or coconut water with your protein shake) should give you the sugars you need for energy.

Nutrition is not rocket science. If you want to get results in the gym, accept that 80 percent of your results are determined by what you eat, and start taking responsibility.

Refereneces: Taipei Gym, Taipei Fitness, Core Space

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Indian Diet For Six Pack Abs To Build Cutting Abs

Taipei Gym, Getting 6 pack abs requires you to reassess your workout schedule and eating habits, together. As you are training hard, make sure you have a nutritious diet, full of protein, carbs, fiber, fats and other fills.

An important point here is, not to skip mealsor start starving. In addition to eating right, you will need to adapt to concepts like ‘best times to eat’ in a day. Instead of starving yourself, opt for a healthy diet plan, which we discuss below.

 - Essential Nutrients for Six Pack Diet
 - Plan your Calorie Feeds
 - Indian Six Pack Abs Diet Plan
 - Breakfast
 - Snack 1
 - Lunch
 - Snack 2
 - Dinner

 Essential Nutrients For Six Pack Diet

Leave your eating habits behind, and get ready to feed your body with wholesome food, at frequent intervals. Balanced diet is necessary for many reasons such as: muscle re-growth, energy replenishment, and endurance.

Even if you know the benefits of nourishment, it is likely you may still get it wrong. Consider these two points regarding consumption of protein during cutting.

There is a common notion attached to consuming more proteinto strengthen muscles. So, does it mean you only need protein to build muscles?
Some of us may not really stress on protein supplements during muscle-building, choosing to maintain a high-protein diet instead.But is your protein-diet really enough?
The answer lies in the fact that every nutrient in your body should be consumed to an optimum level.

Double-check your diet facts now.

Protein

Protein helps you gain lean body mass or retain your muscle mass, while you burn fat in the gym. Your desire to build your 6-pack should include a high protein dosage. Besides having protein-rich food, you (necessary) require supplements.

MFF Whey Protein 80 is your best choice of supplements at the start. It isa good pre and post-workout tonic for gym beginners and bodybuilders, as it is easy to digest, and keeps you stomach full. It is a rich protein source which feeds your body with 26.5 grams of pure protein in a single serve of 32 grams. It contains less fat and carbs because it has no sugar and aspartame.

Another good thing about this protein source is it amino acid profile which promotes faster muscle recovery with a body feed of 5.2gm BCAA and 3.9gm Glutamine.

Carbohydrates

Don’t ignore this micronutrient, by being in denial of the fact that ‘carbs’ provide energy to your body.

Still, It is recommended that you don’t overload your body with carbs, on the pretext of releasing energy. What you require is a good balance of carbs in your diet and supplements

Get hold of MFF Dextrose Monohydrate for fast energy replenishment as you may feel energy deprived after hard workouts some days.

Fats

This is the trickiest part perhaps, and if you ask me, a typical body-builder is likely to ignore (it) in their diet plan for six-pack abs. Because fat helps you gain weight does not mean that you will not include it in your diet. Just be mindful to choose between the good and bad, fat.

Say no to trans and saturated fat, commonly found in Indian diet plan, and substitute it with other sources of–good fat. Your body requires (it) toexercise hormone control, and therefore fats, is included in our Indian diet plan.

Fiber

You will need to avoid foods with high level of sugar and low fiber. Fiberis a good biological solventand easy-to-digest, which also helps your bowel movements. A high fiber dose will reduce frequent cravings.

BCAAs

It is important to feed your body with three essential amino acids, constituting of leuncine, isoleucine, and valine. Together they are known as BCAAs, and required to increase protein synthesis in your muscles.

MFF BCAA 5000 is a balanced source of 2500 gram of Leucine, and 1250 gram each of Isoleucine and Valine, assisting you in maintenance of your lean muscle growth, endurance, and a perfect aid to trigger muscle growth.

Glutamine

It is a conditioned amino acid, which promotes fat burning and improves retention of carbs as muscle glucose. In other words, it helps in lean muscle retention.

Related Article: Indian Bodybuilding Diet Plan to Build Muscle and Strength

Plan Your Calorie Feeds

You may still enjoy eating; if your diet is packed with food items you like munching. But you will have to resist this temptation for food. It is important to measure the calorific value of the food you eat.

Here is your daily nutrition break-up.

Your calorie intake can be calculated by multiplying your weight (in pounds) by 20. Another way to is to consume 500 calories extra on a daily basis. For example, if you weigh 190 pounds, your calorie consumption should be 190×20=3800 calories. Else, assuming you have a normal weight training schedule and if at 190 pounds weight your calorie consumption is 3100 calories; you can add 500 calories, which is 3100+500=3600 calories each day.
Protein should be 40% of your diet, another 40% for carbs and the balance for fats.
Your fiber consumption should be 14 grams per 1000 calories eaten in a day.
You Must Have The Followings In Your Indian Six Pack Abs Diet

Different kinds of nuts like peanuts, cashew nuts, almonds, and walnuts etc
Soy protein
Egg whites
Green leafy vegetables
Legumes
Dairy products like skimmed milk, and fat-free yoghurt
Oat meal
Lean meat
Peanut butter
Whole-grains
Flaxseeds and olive oil
Fish particularly Indian salmon and Tuna

Here Are The Specifics For Indian Vegetarians If They Want To Build Six Pack Abs Diet

- Broccoli
- Sprouts
- Cauliflower
- Asparagus
- Mushroom
- Almond butter
- Fruits
- Cereals
- Cornflakes

Related Article: Taipei Gym, Taipei Fitness, Core Space

Indian Six Pack Abs Diet Plan

We are not going to advise you or give you tips for what to eat and what not to eat. We will rather take a macro approach to tell you which nutrient should be consumed at what time during the day.

You can pan-out your options, and eat what you like, keeping in mind the calorific value of consumption

Breakfast

Make your breakfast healthy and nutritious, by choosing to eat fiber. Have whole grains or oat meal, to make your breakfast delicious too. Fiber is recommended during breakfast time and also. It is recommended to keep your first few meals heavy, as you burnfat and feel energetic through the day. You can also opt for fruits in place of whole grains.

Another option is to have protein in the morning. Protein improves your metabolism and keeps you tummy-full. You can take lean meat or eggs in your breakfast. A whey protein shake is also good at this time.

Breakfast (prototype)

- White egg omelets of 2-3 egg whites prepared in olive oil.
- Half cup serving of oatmeal in water.
- Have a bowl of strawberries/grapes. You can even include an apple, a natural source of carbs.
- Prepare a nice whey powder shake. Our Recommendation MFF Whey 90 Isolate as it provides 29.5 gms of protein per scoop.

Snack 1

Small diet will help you avoid binging. It is better to consume healthy nutrient meal portions. If you are looking to burn fat more effectively, snack-up frequently in a day, and going by the thumb rule that the first half of the day should include dense calories foods, I recommend sourcing wet carbs this time. Take cucumbers, leafy green salads, tomatoes and asparagus, high-fiber foods and medium portion of carbs.

Snack time (prototype)

- Have pinto beans/green beans.
- A bowl of veggies.
- A fresh fruit like a banana or apple, if you did not have it in the morning.

Lunch

A full-meal should be carefully planned. Include lean meat in your lunch. Couple it with measured portion of brown rice, broccoli, and a heavy-fruit like grapes or mango. Don’t overdo on carbs and sucrose.

Lunch time (prototype)

- One bowl of brown rice
- Half a bowl of kidney beans/lentils.
- A small plate of green salad.
- Have lean meat/turkey/Cottage cheese minus fats/grilled tofu.

Snack 2

Another small meal portion, high in protein, can be consumed at this time of the day. You can take soy nuts, almonds, and small cubes of cottage cheese, to suit your taste.

Snack time (prototype)

- Almonds, pecans and Walnuts about half cup.
- A whey shake or smoothie mixed in skimmed milk or Greek Yoghurt with 2 scoops of BCAA powder.

Dinner

Dinner should be minimized with having a single serve of boiled chicken with salad, or asparagus/lettuce with broccoli. Before you hit the bed, take a protein shake.

Dinner time (prototype)

- One orange.
- 1-2 pieces of boiled chicken.
- Asparagus/lettuce with broccoli.

Another quality protein is Casein Protein. It consists of all important amino acids and is easy to digest. It releases amino acids slowly into your body, for up to 7 hours, and by morning, your muscles will be replenished. MFF Calcium Caseinate 90 provides 28gm protein from fresh milk per 32gm serving.

Whey is a fast-release protein and Casein acts slowly, reaching your blood stream in 5-6 hours. You can include both in your diet to benefit from two varieties of protein. Do quality checks on your protein, as you know your supplements closely now, do you?

So, it’s a balance of perfect and structured diet and proper workout. Workout plays a vital role in gaining six pack abs. What is your diet for six abs? Do share with us? #TaipeiGym #CoreSpace

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Delicious Nutrition

Taipei Gym, Everybody loves slider—they're the perfect, bite-size party food. And with this recipe, which lightens up the calorie load and bumps up the protein, you can scarf down as many as you want without feeling guilty. #TaipeiGym #TaipeiFitness #CoreSpace

Nutrition (per serving)

- 322 calories
- 33g protein
- 33g carbs
- 7g fat

MAKES 12 SERVINGS

- Prep Time: 20 min
- Cook Time: 360 min

Ingredients 

For the pulled chicken:
Salt and pepper, to taste
2 1⁄2 lbs boneless, skinless chicken breasts
1 medium onion, diced
2 cups barbecue sauce
1 Tbsp Worcestershire sauce
For the coleslaw:
1⁄2 cup reduced-fat mayo
2 Tbsp cider vinegar
1 tsp Dijon mustard
Salt and pepper
1⁄2 head green cabbage, shredded
1⁄2 head red cabbage, shredded
2 carrots, shredded
12 whole-wheat slider buns

How to make it 

1. Salt and pepper chicken; set aside. In a 5- to 6-qt slow cooker, add onion and BBQ and Worcestershire sauces. Add chicken, and coat with sauce. Cook on low for 6 to 8 hours, then on high for 4 to 5 hours.

2. To make coleslaw, combine mayo, vinegar, mustard, salt, and pepper. Add cabbages and carrots; stir.

3. Remove chicken from slow cooker and shred, then spoon onto buns; top with slaw.

References: Taipei Gym , Taipei Fitness , Core Space

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