Blog

author: Lori Zikuska | 05.03.2019 at 11:08 | 0 Comments

Top Diet and Fasting Tips for Fitness and Health: The intermittent fasting trend

What do I have to consider when it comes to nutrition and which diet is right for me? On the amino4u blog, we present you with top information and tips for every diet. Intermittent fasting means eating only during a small window of time and fasting the rest of the day to burn fat, while increasing muscle mass.

#1 Top Diet and Fasting Tips for Fitness and Health: Methods like LeanGains, the Warrior Diet or One Meal A Day

Just like many other forms of nutrition, intermittent fasting, or IF, is technically not a short-term diet, but a long-term dietary change. Intermittent is another word for interrupted, so IF doesn’t mean you’re permanently refraining from food. Instead, you’re switching between eating periods and fasting periods during the day or week. There are various models for the ratio between the two:
The most popular way to do IF is the so-called LeanGains or 16/8 method, that requires a 16-hour fast. During the remaining 8 hours of the day, for example from 12 to 8 pm, you consume all of your meals. The Warrior Diet implements a 20-hour-fast and leaves only 4 hours for eating. The concept is brought to a boil with OMAD, One Meal A Day, which means fasting for 23 hours and eating only one meal per day, as the name suggests. Some also swear by the 5:2 method. This concept means you eat as you normally would for 5 days per week and then reduce your caloric intake to 25% on the remaining two days.

#2 Top Diet and Fasting Tips for Fitness and Health: The benefits of intermittent fasting

Primarily, intermittent fasting is supposed to help you reduce your body fat percentage without losing muscle. Many even report that they can easily build more muscle on this diet. However, IF does not only have aesthetic advantages, it also comes with various health benefits: Better cell regeneration, increased production of HGH (a hormone that increases muscle growth), lower blood pressure, and an immune system boost can result from intermittent fasting. Even diseases like diabetes, Alzheimer’s or dementia can be prevented with this way of eating.
Top Diet and Fasting Tips for Fitness and Health
#3 Top Diet and Fasting Tips for Fitness and Health: How to start intermittent fasting

Nevertheless, there are a few things that you should consider before giving this diet a try.
You might experience hunger or cravings along with a weaker performance in the first couple of days after making the change. This should sort itself out after a short period of time. It’s important that you continue to monitor the total caloric intake during a day – just because you’re eating one meal less doesn’t mean you should binge on fast food for the remaining ones. Experts recommend eating the biggest meal as the first meal of the day or after working out. Despite all the advantages, however, there are some groups of people who should be careful with intermittent fasting: The concept can backfire if you’re pregnant or suffering from certain illnesses, such as eating disorders.
For the others, it is advisable to start with the 16/8 method as a beginner, simply because most people find it easiest to just skip or postpone breakfast.

Since you read our article “Top Diet and Fasting Tips for Fitness and Health: The intermittent fasting trend”, you might also be interested in the following posts on the amino4u Fitness Blog:
TOP KETO DIET TIPS ABOUT NUTRITION FOR FITNESS AND HEALTH: KETOGENIC DIET
5 TOP DIET TIPS FOR BECOMING A VEGETARIAN: THESE TIPS MAKE STARTING A VEGETARIAN LIFE EASY
TOP STRATEGY TIPS FOR FITNESS AND HEALTH IN 2019: HOW TO STICK TO YOUR RESOLUTIONS
TOP 5 MARATHON RECOVERY TIPS: HOW TO PERFORM BETTER AND RECOVER QUICKER
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
Tags: Fitness blog; diet blog; diet blogger; fitness blogger; diet tips; healthy diet; healthy diet tips; healthy diet intermittent fasting; healthy diet fasting; dietary change; dietary change blog; dietary change blogger; dietary change fitness; dietary change fasting; dietary change intermittent fasting; dietary change fast; dietary change fasting; dietary change tips; dietary change how; dietary change intermittent fasting tips; dietary change intermittent fasting blog; how do I change my diet; how to change diet; how to start intermittent fasting; how to change diet to intermittent fasting; intermittent fasting blog; intermittent fasting blogger; intermittent fasting help; Intermittent fasting what to consider; intermittent fasting help; intermittent fasting nutrition; intermittent fasting fitness; intermittent fasting protein; intermittent fasting fitness tips; intermittent fasting athlete tips; intermittent fasting metabolism; intermittent fasting change metabolism; intermittent fasting fat burning; intermittent fasting burn fat; intermittent fasting fat loss; intermittent fasting fat; intermittent fasting build muscle; intermittent fasting lean; intermittent fasting bulk; intermittent fasting shred; intermittent fasting cut; intermittent fasting bulk or cut; intermittent fasting bulking; intermittent fasting cutting; intermittent fasting muscle growth; intermittent fasting more muscle; intermittent fasting for more muscles; intermittent fasting to lose fat; intermittent fasting workout; intermittent fasting working out; intermittent fasting strength training; intermittent fasting training; intermittent fasting leangains; intermittent fasting 16 8; intermittent fasting methods; intermittent fasting weightlifting; intermittent fasting morning or night; intermittent fasting breakfast; intermittent fasting 5 2; intermittent fasting warrior diet; intermittent fasting warrior; intermittent fasting diet; intermittent fasting why; intermittent fasting does it work
author: Lori Zikuska | 19.02.2019 at 11:35 | 0 Comments

Top 3 Sports, Tips and Ideas for Over-40’s: Stay healthy and fit as you age

We are all getting older, and it is not only in our genes how fast we age. Exercise is still the best anti-aging treatment! And it’s never too late to start. We have the best sports and tips for you that will have you fit and healthy in no time, far beyond 40.

#1 Top 3 Sports, Tips and Ideas for Over-40’s: What are the advantages of working out after the age of 40?

Once you turn 30, your body’s endurance will decrease every year up to 15%, and until the age of 70, you may lose up to 40% of your muscle mass. However, this can be prevented with training on a regular basis! After all, there are a lot of professional athletes who only started working out at at the age of 40 or 50 and still outrace the youngsters: 82-year-old bodybuilder Ernestine Shepherd is an example, as well as 81-year-old runner Klemens Wittig.

Not only are you staying in great physical shape when you eat healthy and stay active in everyday life or do sports. This lifestyle also rejuvenates your brain. Dementia can be held up or even avoided altogether. Regular exercise can also counteract many other illnesses that often occur with age, like cardiovascular or metabolic diseases, bone problems or diabetes. Biological aging processes can be slowed down by leading a healthy, athletic life, and your life expectancy may even increase.

#2 Top 3 Sports, Tips and Ideas for Over-40’s: Which sports are best suited?

Endurance sports like walking, running, cycling or swimming are great first steps into the fitness lifestyle. You can also bring along a colleague or friend. Chat during your bike ride or arrange a weekly Nordic Walking meetup. Because the most important thing with any type of sport is having fun. This way, you’ll remain motivated and eager to continue.
Stay healthy and fit as you age - Top 3 Sports, Tips and Ideas for Over-40’s
Nevertheless, in the long run, you shouldn’t focus on endurance training only. Strength and flexibility play a key role in everyday activities like carrying groceries home from the store. To maintain the physical fitness for this, a couple of 15-minute workouts per week at the gym or flexibility exercises at home will suffice.

#3 Top 3 Sports, Tips and Ideas for Over-40’s: What do you have to keep in mind when exercising after the age of 40?

A little precaution should be taken in certain situations, for example when temperatures drop really low in the winter. This may affect your cardiovascular health. A general rule: Go for a checkup at the doctor’s before you start a too strict exercise regimen. Your doctor will be able to tell you where your cardiovascular limits are and how much you can ask from your body when it comes to joint and muscle health. After that, there is nothing standing in the way of your new athletic lifestyle. Soon, you’ll be as fit as never before!

Since you read our article “Top 3 Sports, Tips and Ideas for Over-40’s: Stay healthy and fit as you age”, you might also be interested in the following posts on the amino4u Fitness Blog:
TOP 5 FITNESS TIPS: EXERCISES FOR EVERYDAY LIFE
TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
TOP MARATHON PREPARATION TIPS FOR RUNNERS: GEAR, NUTRITION AND TRAINING TO GET YOU READY FOR THE RACE
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
TOP STRATEGY TIPS FOR FITNESS AND HEALTH IN 2019: HOW TO STICK TO YOUR RESOLUTIONS
Tags: Fitness tips over 40; health tips; fitness tips age; top fitness tips; over 40 tips health; stay young fitness; stay young over 40; fitness plan over 40; fitness plan women; top fitness plan women; fit at 40; fit and healthy old age; healthy at 40; fit over 40; healthy over 40; fit and healthy over 40; fitness over 40; fitness at 40; stay fit over 40; get fit over 40; healthy lifestyle over 40; healthy diet over 40; blogger fitness; fitness blog; diet blog; fitness guide; diet guide; sports guide; health guide; top blog diet; tips sports and diet; top diet tips; exercise in old age tips; exercise over 40 tips; sports in old age; sports in old age tips; sports over 40; sports over 40 tips; which sports are best for beginners; which sports are best for seniors; which sports are best for elderly beginners; retired start sports; sports for elderly beginners; sports for beginners; how to become fit over 40; how to become athletic over 40; how to become fit in old age; how to become athletic in old age; how to stay fit in old age; exercise anti aging; workout anti aging; sports anti aging; exercise health old age; younger through exercise; younger through sports; exercise prevent dementia; sports prevent dementia; exercise prevent aging; sports prevent aging; exercise prevent sickness; sports prevent sickness; exercise prevent diseases; sports prevent diseases; sports physical health; exercise physical health; how to stay fit in old age; how to stay healthy in old age; Fitness tips over 50; health tips; over 50 tips health; stay young over 50; fitness plan over 50; fit at 50; healthy at 50; fit over 50; healthy over 50; fit and healthy over 50; fitness over 50; fitness at 50; stay fit over 50; get fit over 50; healthy lifestyle over 50; healthy diet over 50; exercise over 50 tips; sports over 50; sports over 50 tips; how to become fit over 50; how to become athletic over 50; Fitness tips over 60; health tips; over 60 tips health; stay young over 60; fitness plan over 60; fit at 60; healthy at 60; fit over 60; healthy over 60; fit and healthy over 60; fitness over 60; fitness at 60; stay fit over 60; get fit over 60; healthy lifestyle over 60; healthy diet over 60; exercise over 60 tips; sports over 60; sports over 60 tips; how to become fit over 60; how to become athletic over 60; Fitness tips over 70; health tips; over 70 tips health; stay young over 70; fitness plan over 70; fit at 70; healthy at 70; fit over 70; healthy over 70; fit and healthy over 70; fitness over 70; fitness at 70; stay fit over 70; get fit over 70; healthy lifestyle over 70; healthy diet over 70; exercise over 70 tips; sports over 70; sports over 70 tips; how to become fit over 70; how to become athletic over 70
author: Lori Zikuska | 22.01.2019 at 15:20 | 0 Comments

Top Keto Diet Tips About Nutrition for Fitness and Health: Ketogenic diet

Which diet is right for me and what do I have to consider when it comes to nutrition? On the amino4u blog, we present you with top information and tips for every diet. This article is all about the ketogenic diet. A keto diet plan is extremely low in carbohydrates which minimizes insulin release and maximizes fat burning.

#1 Top Keto Diet Tips About Nutrition for Fitness and Health: Ketosis and ketone bodies are name givers

The term “ketogenic” originates from the fact that an exceptional amount of ketone bodies is generated through this way of eating. Being carriers of energy, ketone bodies can fuel the brain, muscles and other body tissues. Ketone bodies are produced in the liver, using fatty acids. Ketosis is the metabolic state that the body reaches when there are more ketones in the blood than normally.
That means that a ketogenic diet causes the body to switch from a carbohydrate to a lipid metabolism. Sugars and carbs are no longer used as a source of energy. Instead, the body uses fats and ketone bodies to fuel organs and other parts of the body.

#2 Top Keto Diet Tips About Nutrition for Fitness and Health: Advantages of a lipid metabolism

About a hundred years ago, ketogenic nutrition was used to treat epilepsy in children. Even nowadays, the keto diet can still have a crucial impact on the body, because ketone bodies are used as a direct energy source for the brain. Because of overall lower insulin levels, fat cells are burned or metabolized into ketone bodies easier. That is why the keto diet is also really popular with people who want to shed a few pounds. Lower fluctuation in blood sugar levels will make you experience fewer cravings and an increased feeling of satiety. Endurance and performance will also increase, and many people find it easier to concentrate. A keto diet can also have anti-inflammatory effects, the skin can clear up and puffiness in the face can be reduced.

Ketogenic diet - Top Keto Diet Tips About Nutrition for Fitness and Health

#3 Top Keto Diet Tips About Nutrition for Fitness and Health: This is how the keto diet works

So how do you reach that magic state of ketogenic metabolism? Easy: Cut out all carbohydrates or at least reduce them to a minimum. It is best to start by cutting back on sugars and sweeteners like agave and honey. As the next step, leave out grains and products like pasta or flour, and finally call quits on fruit and all other foods that contain carbs. During the first few days of the radical change, most people feel tired and weak. This is because the body empties all carbohydrate storages during this “keto flu” and loses water and minerals in the process. After about one week, ketosis should have stabilized though, and you will experience an energy boost.
There are different ways to approach a ketogenic diet, setting different – but always limited – amounts of carbohydrates as the daily portion. As a rule of thumb when starting out, you can work with roughly 30g of carbs per day. The hardcore version cuts out all sugars and carbs completely. Pure carnivores take it a step further by eating a diet that consists of nothing but meat.

Since you read our article “Top Keto Diet Tips About Nutrition for Fitness and Health: Ketogenic diet”, you might also be interested in the following posts on the amino4u Fitness Blog:
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOODS FOR INCREASED MUSCLE POWER
TOP MARATHON PREPARATION TIPS FOR RUNNERS: GEAR, NUTRITION AND TRAINING TO GET YOU READY FOR THE RACE
DOMESTIC SUPERFOODS: HEALTHY AND CHEAP FOODS ON YOUR DOORSTEP
FOOD TIPS: VEGETABLE VS. ANIMAL PROTEIN – WHAT’S MORE HEALTHY AND EFFECTIVE FOR YOUR BODY?
Tags: fitness blog, diet blog, diet blogger, fitness blogger, diet tipps, healthy diet, healthy diet tips, healthy diet ketogenic, healthy diet ketogen, dietary change, dietary change blog, dietary change blogger, dietary change fitness, dietary change ketogenic, dietary change keto, dietary change keto diet, dietary change tips, dietary change how, dietary change ketogenic tips, dietary change ketogenic blog, dietary change keto, dietary change keto tips, how do I change my diet, how to diet change, diet change how to ketogenic, diet change how to keto, keto diet tips, keto diet blog, keto diet help, keto diet what to consider, keto diet protein, keto diet nutrients, keto diet cold turkey, keto diet cold turkey or ease in, keto diet ease in, keto diet fast or slow change, keto diet how long, how long until ketosis, how long to reach ketosis, ketosis when, ketosis how fast, ketosis time, keto flu, keto flu explanation, keto flu duration, keto flu how long, keto flu time, keto diet ketosis, keto diet fitness, keto diet fitness tips, keto diet change tips, keto diet metabolism, keto diet change metabolism, keto diet lose weight, keto diet weight loss tips, keto diet burn fat, keto diet metabolism tips, keto diet ketone bodies
author: Lori Zikuska | 11.12.2018 at 13:50 | 0 Comments

Top Fitness and Health Tips for Christmas Time: Stay fit and save calories during the festive season

Not only is it cold and damp outside in the winter, there is also an abundance of unhealthy sweets and hearty meals. However, if you follow a few tips, it is still possible to stay in shape during advent and the holidays.

#1 Top Fitness and Health Tips for Christmas Time: Fitness and health starts in the mind

Let’s get the most important thing out of the way first: It is totally fine to take a few days off during Christmas. Whether you’re skipping the gym or helping yourself to some more roast, don’t be too hard on yourself.
If you still want to keep up the discipline during the holidays, be sure to stick to your usual routine for eating and working out and try to find the balance in everything.
Most fitness traps can be evaded with the right mindset: Treat yourself but don’t go overboard. Avoid falling for marketing tricks at the grocery store and don’t let “Limited Edition” sweets fool you. Besides, you should never go grocery shopping when you’re hungry.
Use the days between Christmas and New Year’s to make resolutions and plans and get a head start on your diet and fitness goals for the New Year.
Getting enough sleep and some down time is important. Because if you’re stressed out, your body produces cortisol which is a hormone that can lead to increased fat storage. Also, Christmas is supposed to be a time for peace and comfort, right?

#2 Top Fitness and Health Tips for Christmas Time: Healthy and low-calorie alternatives

It does definitely help to eat slowly during holiday feasts. Take your time and savor small portions of your favorite dishes and sweets and you won’t experience any bad surprises after Christmas.


Of course, you can always choose healthy alternatives.
Bake healthy cookies without sugar and go for roasted chestnuts instead of candied almonds at Christmas markets. Snacking on fruit or peanuts instead of candy will get you valuable vitamins or protein.
Eat lots of salad, cabbage and the like during festive meals and cut down on sides that are high in fatty carbs. Boiled potatoes are a low-calorie choice to go with the roast or turkey.
Alcohol is not only damaging your physique, it’s also not good for your health. Try sticking to wine or nonalcoholic options rather than sugary cocktails.

#3 Top Fitness and Health Tips for Christmas Time: Workout and fitness tips for the holidays

It can be hard to keep up an exercise regimen during the holidays. The gym is probably closed or too far away if you’re visiting family, or you simply don’t have the time.
Short workouts are perfect for these situations. Try doing bodyweight exercises at home. HIIT and Tabata circuits are great ways to burn off energy (and calories!), even if you can only squeeze in 15 minutes.
 
There are also many ways to stay active that include your family: Playing outside with the kids, sledding or ice-skating are fun for all generations. Or how about a nice walk after dinner?
That way, you’ll make it through the holidays without falling off the bandwagon and can get off to a flying start in the new year!

Since you read our article ” Top Fitness and Health Tips for Christmas Time: Stay fit and save calories during the festive season”, you might also be interested in the following posts on the amino4u Fitness Blog:
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
TOP TIPS FOR OUTDOOR WORKOUTS IN AUTUMN: STAY HEALTHY AND FIT DURING DREARY AUTUMN WEATHER
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
DOMESTIC SUPERFOODS: HEALTHY AND CHEAP FOODS ON YOUR DOORSTEP
Tags: Fitness blog, fitness blogger, diet blog, diet blogger, fitness Christmas, Christmas calorie trap, Christmas avoid calories, Christmas save calories, Christmas healthy, Christmas food healthy, healthy Christmas meal, Christmas holidays healthy, Christmas dinner healthy, Christmas feast healthy, Christmas roast healthy, Christmas turkey healthy, Christmas candy healthy, Christmas sweet healthy, Christmas cookies healthy, Christmas baking healthy, Christmas snacking healthy, Christmas fitness, Christmas fit, Christmas stay fit, Christmas stay in shape, Christmas not falling off the bandwagon, Christmas family fitness, Christmas family workout, Christmas family exercise, Christmas workout, Christmas exercise, Christmas training, Christmas gym, Christmas skip gym, Christmas rest day, Christmas not work out, Christmas work out or not, Christmas lose weight, Christmas not gain weight, Christmas avoid gaining weight, Christmas fitness tips, Christmas health tips, fit Christmas tips, Christmas weight loss tips, Christmas exercise tips, Christmas healthy lifestyle tips, Christmas healthy lifestyle, Christmas holidays healthy, Christmas holidays fitness, Christmas holidays fit, Christmas holidays stay in shape, Christmas holidays lose weight, Christmas holidays avoid weight gain, Christmas holidays fitness tips, Christmas holidays diet tips, Christmas holidays workout tips, Christmas holidays exercise tips, Christmas holidays exercise, Christmas holidays workout, Christmas holidays calorie traps, Christmas holidays avoid calorie traps, Christmas fewer calories, Christmas low calorie, Christmas market healthy, Christmas market fitness, Christmas market fitness tips, Christmas market healthy tips, Christmastime calorie trap, Christmastime avoid calories, Christmastime save calories, Christmastime healthy, Christmastime food healthy
author: Lori Zikuska | 16.10.2018 at 09:24 | 0 Comments

Top Tips for Outdoor Workouts in Autumn: Stay healthy and fit during dreary autumn weather

No more excuses! Exercising outdoors has many benefits and is good for your body and soul, especially in autumn. Don’t let anything stand in the way of your outdoor workout regimen with the right equipment and a few tips.

#1 Top Tips for Outdoor Workouts in Autumn: Special benefits of exercising outdoors in autumn

Taking your workout outside can be extra stimulating. Fresh air is a blessing for irritated respiratory tracts from overheated rooms. Just make sure to breathe in through your nose at the beginning of your workout so that the air is already warm when it reaches your bronchia.
When days are getting shorter, it is all the better to catch a few rays of sunshine. This will get you some extra vitamin D during your exercise. Training outdoors on a regular basis optimizes your body’s thermoregulation and makes it easier to resist temperature fluctuations. Aside from that, exercise gives you endorphins which will lighten your mood on cold, dark autumn days and keep away the winter blues.

#2 Top Tips for Outdoor Workouts in Autumn: These outdoor sports are perfect for autumn

Autumn is the season for outdoor sports like rugby or American football – but there are also other ways to exercise outdoors, whether it be alone or with a workout buddy.
Running is probably the most classic outdoor exercise. However, if you want to switch things up, you should try trail running. Quick changes of direction, little jumps and sidesteps on unpaved grounds are not only cardio training, but train strength and coordination as well. Most sports brands make waterproof shoes with soles specially designed for trail running or for running in autumn and winter.
Mountain biking is another sport that is a lot more fun when dirt is involved. Tires with small, high lugs and bigger spaces in between are perfect for mud and sludge. Inline skating, speed walking or calisthenics are a great ways to stay active out of doors in autumn as well.
Best outdoor sports and the right sports gear for autumn
#3 Top Tips for Outdoor Workouts in Autumn: Pro tips for workout gear and training in autumn

They say, “There is no such thing as bad weather, only the wrong clothes.” And there might be a lot of truth in that. Wear your training gear in layers for training outdoors. Three layers are best: Functional underwear absorbs sweat and carries moisture away from the skin, a second layer adds warmth, and water-resistant outerwear protects you from rain and wind. Also, covering your head makes sure that your body does not lose too much heat through your head. Last but not least, reflecting elements or even a headlamp make you visible for drivers which leads to fewer accidents.
Your warm up before exercising should last a little longer in colder weather because your muscles need longer to adapt to the temperatures. Aside from that, many people do not feel as thirsty when temperatures drop outside, even though the body’s requirement for liquids is just as high during the winter. So don’t forget to drink enough water!
Tags: Fitness blog, Tips fitness autumn, tips exercise autumn, tips mountain bike autumn, tips running autumn, tips out doors autumn, tips walking autumn, tips power walking autumn, tips workout autumn, outdoor sports tips autumn, outdoor exercise tips autumn, outdoor training tips autumn, fitness blogger, fitness tips, fitness autumn, fitness autumn outside, fitness autumn outdoors, fitness fall outside, fitness fall outdoors, workout autumn, workout autumn outside, workout fall outside, workout tips autumn, workout autumn out of doors, sports autumn outdoor, exercise autumn outdoors, sport tips autumn, exercise tips autumn, which sports autumn outside, sports tips autumn, outdoor fitness autumn, outdoor fitness fall, fitness autumn clothes, fitness autumn gear, fitness autumn benefits, fitness autumn advantages, fitness autumn motivation, sports autumn gear, sports autumn clothes, workout gear autumn, exercise autumn advantages, autumn exercise motivation, sports gear reflector, workout gear reflector, running headlamp, running headtorch, running reflector, running reflecting gear, running autumn shoes, running woods shoes, mountain biking autumn, mountain biking autumn tips, rugby autumn, play rugby autumn, football autumn, American football autumn, sports woods autumn, exercise woods autumn, training woods autumn, running woods autumn, running autumn jacket, running autumn rain jacket, running rain autumn, mountain bike autumn tyres
12