Vibrams V

So this is the fifth installment of my Vibram’s experiment and I so love my recent purchase of the Vibram Komodo Sports! Here they are -

Thanks to Carmen and Jamie for bringing them back from the US saving me 60 bucks in the process! They also brought me back a new pair of Bikila’s (lace ups) that Nate has up there in HK. Also very cool I’ll be running in the Bikila’s and using the Komodo’s for the gym.

So how is the “experiment” going?

I have just about eradicated all achilles problems. After a lot of running I still wake up sore but after a bit of mobilisation and rubbing it’s all good. I have also read “Born to Run” and that has been awesome and I am now reading “Barefoot Running” by Michael Sandler. I am beginning to completely change my running technique going to a fully fore-foot strike which I have now realised is the ONLY way for us to run. Seriously. Heel striking is only possible with the massive heal cushioning that most running shoes provide and the evidence is mounting that heel striking is ultra-damaging to the proper functioning of our posterior chain.

The simple fact of the matter is as humans we were never designed to heel strike.

Just watch a baby walk and then a child start to run (in barefeet). They are in a controlled forwards fall before reaching out with the ball of their foot and steadying themselves and continuing.

The massive problem for most of us is this. For most of our lives we have been in shoes that envelope our feet in a mass of rubber, plastic and (sometimes) leather. Our feet and subsequently our lower limbs have all compensated in various ways to allow us to move in these horrible monstrosities. So when we take them out of the equation and ask our feet and lower limbs to work like our maker designed them to, they struggle!

I am reliably informed our feet have a quarter of all bones in our bodies. We also have as many sensory receptors in our feet as we do in our hands and these 2 parts of our bodies, along with our genitals, are the 3 most sensitive parts of our bodies.

As I have mentioned in previous Vibram posts, wearing shoes cuts down the ability of our sensory system in our feet to function correctly and in turn, dramatically decreases performance. How? Well if all the muscles, connective tissue and bones need to function optimally they need correct stimulous and this stimulous is created by the feedback loop between the sensory receptors and the brain via the nervous system. No stimulous (the feet can’t “feel” anything), no feedback, no proper function.

What then happens is as we use our feet, we twist, we jump (we land!), we stop, change direction, change pace etc etc, nothing in our lower limbs is working optimally. Nothing actually can!! It’s probably a bit like trying to play the piano in heavy snow gloves!

But worse, as the feedback loop is compromised, stability particularly becomes difficult. Ligaments aren’t receiving proper feedback and aren’t activating correctly and ankles get strained, so do knee ligaments.

There will be a lot of research come to the fore in the near future proving wearing heavy “protective” and “restrictive” shoes are actually doing a heap of harm to us. Just wait!

In the meantime get into some Vibrams! Get into the Vibe! And if you want to get an awesome “intermediate” shoe so to transition into the Vibrams, I highly recommend New Balance Minimus! I am wearing a pair now and they are great fitting, light and make you run properly!

If you want a pair let me know, we can approach NB and make a bulk purchase and get a discount. I want a second pair! The first pair cost me just $125 with a 20% Citibank Credit Card discount, a bulk order should see us all get that kind of deal or better!

Lastly I want to get right into barefoot running. I will be teaching myself how to do this great activity and then I want to help any of you get into it too! I’m not advocating barefoot all the time, but something to do from time to time to help our feet and lower limbs get stronger and perform better! Keep it here folks

info@ufit.com.sg

www.ufit.com.sg

UFIT on Facebook

 

Want Bigger Arms, don’t do bicep curls….

Ok so I was thinking about writing my first real post this year on this topic and BANG!, Mens Health magazine beat me to it with a brilliant piece of journalistic splendour in their current edition. They say that actually, just continuing to do your isolationist bicep curls and push-downs and close grip bench and hammer curls etc will only end up burning out your arms. By isolationist I mean the bodybuilder-type exercises that purposefully isolate a muscle so you can work it to exhaustion and get maximal repair and therefore, growth. Great theory!! Anyway that “Bible for the Fitness Masses” says no, what you really need to be doing, is other isolationist exercises for all the muscles around and supporting the arms and grow them first and then go about growing your arms…..with presumably bicep curls, push-downs etc Then you really will look like Popeye!

I always like to consider how it is that guys that do big jobs get really big as a result. I’m not talking about Bankers and Big Heads and Big Ego’s but beefy blokes like lumberjacks and steelworkers. These guys typically don’t always grow up big. They are hauling around heavy machinery and logs and stuff all day long. Their bodies either respond and get BIG or they get injured and I presume, go work in an office.

If you are constantly dragging and lifting heavy things you will get big. Whether at work or at play. Gyms are absolutely no different. Plus if you know about hormone manipulation and rep-range and rest between lifts, you will grow everything (well, not quite everything…). Big arms, legs, chest, shoulders, everything!!

Olympic lifts are the Gold Standard in the gym. Do them and get big, across the board. Don’t isolate and grow bits here and there, you will end up looking like a muscle-bound ape. Just check out any of the big commercial gyms, a lot of them are instructors….. And don’t be fooled by “Functional Gyms” that include banks of treadmills and isolationist machines on their floors. That ain’t functional.

Professional bodybuilders with full-time coaches get body-split training programs wrong at competition time, do you seriously expect the poorly trained and limited vocab guys and girls here to be able to get it right for you?? It’s total guesswork on their part so why risk it. Lift broadly with Olympic Lifts, taught by people that know them and meet your goals and more!!

Plus you get good at a few very important lifts and are not confused about what you should be doing when you go do your own workouts! Squats, lunges, bench-presses, cleans, push-presses, overhead presses, bar or dumbbells….and keep mixing it around Simple and effective!! Want to know more -

info@ufit.com.sg

www.ufit.com.sg

UFIT on Facebook

UFIT Run, May 17, 2011

After an age and after a BIG commitment to re-blogging I have finally again got here to write up UFIT Run from Tuesday. 6 Ufitters, a Public Holiday and 4 “virgin” Runners including a triallist whom until now has not been heard of since…..Knotty (Chris Knott) starred, running a Total Elapsed Time 1 second faster than the record he held previously (14.48 to 14.47)!! Plus on debut Andrew Prentice shattered Chris’ record on Main St by 2 seconds! This spurred Knotty on to go equal the record at No Picnic at Raffles at 1min 25, jointly held by Jason Parry and Axe Rawlinson. So we had a thunderous start to the session! The pace was hot and it couldn’t last, we were an hour earlier than usual being a Public Holiday so it was still quite warm Nevertheless, the Running Couple, Al and Anne Morgan put in great efforts all day, Stuart Hau never dropped out of the Top 3 (well, until the last, the Big Monster!) and triallist Amy Fu was a star on her UFIT debut! Awesome stuff, next week it’s UFIT Core with Alex, see you there!

For Top Times click on this link

Stairway to Heaving Chris 0:01:15 Stuart 0:01:17 Andrew 0:01:19 Alastair 0:01:42 Anne 0:01:47 Amy 0:01:48; Main Street Andrew 0:02:53 Chris 0:03:02 Stuart 0:03:34 Anne 0:04:04 Alastair 0:04:15 Amy 0:04:21; No Picnic at Raffles Chris 0:01:25 Andrew 0:01:40 Stuart 0:01:50 Alastair 0:02:10 Anne 0:02:10 Amy 0:02:14; Hill St Blues Chris 0:02:35 Andrew 0:02:47 Stuart 0:03:04 Amy 0:03:43 Alastair 0:03:46 Anne 0:03:56; The Hexing Vex Andrew 0:01:48 Chris 0:01:52 Stuart 0:02:19 Anne 0:02:28 Alastair 0:02:32 Amy 0:02:39; Big Monster Chris 0:04:38 Andrew 0:05:01 Anne 0:05:42 Alastair 0:06:06 Stuart 0:06:27 Amy 0:06:29

info@ufit.com.sg

www.ufit.com.sg

UFIT on Facebook

UFIT Run, 29.03.2011 & 05.04.2011

Oops a bit late with both of these….sorry guys! The last UFIT Run of March saw a FREE session and slightly bigger numbers as a result! 8 Ufitters tearing it up, as always! A really great session ensued with 3 different guys winning 2 runs each, Patrick Donaldson storming “Stairway” to begin with in 1min 17!! Hetul Patel ran a close 2nd and in the women’s side of things Gabby Kelly ran a strong 1min 41! The second run, “Main St” saw Patrick again dominate with Simon Myers getting in second and Daryl Harding emerging from the pack for third! Gabby again won the womens section and she would go on to win all 6 runs! The third run, No Picnic at Raffles, Daryl took out as he did The Vexing Hex. Hill St Blues and the long run of the night, Big Monster belonged to Simon! In fact Simon yet again, lowered his record on Big Monster, shaving a further second off his record to have it now standing at 4min 19sec! Outstanding! Well done on the night also to Anita Downey, Quill Potter, Lisa McWilliams! Lisa was on debut, giving Run a crack and did really well! Anita ran 4 strong runs with times as good as ever, but Run bit back on the last 2! And Quill for the first time went under 2mins for Stairway and under 3mins for Vexing! Great session team!

Tuesday the 5th saw Hetul Patel take a big spill going down the stairs on Stairway to Heaving, landing on his hands and continuing on! Legendary! On a wet evening where fast times were not possible, 4 Ufitters for this edition nevertheless Patrick Donaldson was ON FIRE!! Five wins out of 6!! Simon Myers not being denied on his specialty run Big Monster! Anita Downey contributing some good times as she always does!

Here we go -

29.03.2011

Stairway to Heaving Patrick 0:01:17 Hetul 0:01:20 Simon 0:01:29 Daryl 0:01:29 Gabby 0:01:41 Anita 0:01:50 Quill 0:01:56 Lisa 0:02:01; Main Street Patrick 0:03:09 Simon 0:03:15 Daryl 0:03:29 Hetul 0:03:50 Gabby 0:04:05 Anita 0:04:34 Lisa 0:04:35 Quill 0:04:58; No Picnic at Raffles Daryl 0:01:31 Patrick 0:01:34 Simon 0:01:39 Hetul 0:01:43 Gabby 0:02:01 Quill 0:02:13 Anita 0:02:17 Lisa 0:02:18; Hill St Blues Simon 0:02:33 Patrick 0:02:42 Hetul 0:02:59 Daryl 0:03:16 Gabby 0:03:45 Anita 0:03:52 Lisa 0:04:13 Quill 0:04:17; The Hexing Vex Daryl 0:01:51 Patrick 0:02:01 Simon 0:02:02 Hetul 0:02:18 Gabby 0:02:25 Quill 0:02:40 Lisa 0:02:49 Anita 0:03:03; Big Monster Simon 0:04:19 Patrick 0:04:42 Daryl 0:06:04 Gabby 0:06:29 Lisa 0:07:09 Anita 0:07:32 Quill 0:07:45 Hetul dns

05.04.2011

Stairway to Heaving Patrick 0:01:37 Hetul 0:01:42 Simon 0:01:44 Anita 0:02:01; Main Street Patrick 0:03:12 Simon 0:03:24 Hetul 0:03:37 Anita 0:04:28; No Picnic at Raffles Patrick 0:01:32 Simon 0:01:46 Hetul 0:01:48 Anita 0:02:23; Hill St Blues Patrick 0:02:39 Simon 0:02:51 Hetul 0:03:07 Anita 0:03:52; The Hexing Vex Patrick 0:01:59 Simon 0:02:04 Hetul 0:02:17 Anita 0:03:01; Big Monster Simon 0:04:23 Patrick 0:04:31 Hetul 0:05:51 Anita 0:07:21

 

UFIT Run, Mar 22, 2011

After a non-event last week UFIT Run was back in action with 4 Ufitters and a Trainer trying to keep up! It was Grant (Axe) Rawlinson’s last UFIT Run before he heads off in a couple of weeks for his attempt on Everest. He swept the field in the first 5 runs but the champion of the Big Monster, Simon Myers denied him a 6-sweep by taking out the last!

After some rain during the day, the slippery surface meant records would not fall last night but some very good times were posted nevertheless. Anita Downey-Parry ran hard all night achieving 6 PB’s including beating her Hill St PB by 11 seconds and her Big Monster time by a whopping 40 seconds!! And remember this was on a slippery surface!

Quill Potter continues to improve his running on every outing and then there was me……lol. Poor effort, I think I was laughing too much at Axe’s attempts to cheat Selina!

All in all an excellent session last night, well done to everyone! The Top Times are here and the times for last night are as follows. By the way if you have never done UFIT Run, the session next week WILL BE FREE!! Yes no one that does UFIT Run next week will be charged a session (this includes members and non-members alike) so put it on your schedule now!! -

Stairway to Heaving Axe 0:01:36 Simon 0:01:40 Darren 0:01:46 Anita 0:01:57 Quill 0:02:20; Main Street Axe 0:03:11 Darren 0:03:17 Simon 0:03:22 Anita 0:04:47 Quill 0:04:54; No Picnic at Raffles Axe 0:01:36 Darren 0:01:36 Simon 0:01:46 Anita 0:02:15 Quill 0:02:32; Hill St Blues Axe 0:02:51 Simon 0:02:53 Darren 0:03:08 Anita 0:03:58 Quill 0:04:11; The Hexing Vex Axe 0:01:55 Darren 0:01:58 Simon 0:02:06 Anita 0:02:51 Quill 0:03:05; Big Monster Simon 0:04:23 Axe 0:04:46 Darren 0:05:00 Anita 0:06:58 Quill 0:07:22

info@ufit.com.sg

www.ufit.com.sg

UFIT on Facebook

 

 

Vibrams IV

Hello folks, it’s good to be back! It has been a long time since I posted anything other than a UFIT Run update so it is high time I re-started! And what better way to start than with a Vibram’s update, the fourth

It was November 1 when I last wrote about my “experiment” with the Vibram’s. I am now onto my third pair, another pair of Bikila’s but this time the red version.

There have been several issues with wearing the shoe -

1. I developed an achilles tendon problem due to overusing the shoe. I don’t believe I have an ankle mobility issue and as I had never had such a problem before I’m assuming it was due to the Vibram’s.
2. On wet surfaces they are very slippery and I mentioned this in Vibram’s I but I want to reinforce it. You will need another shoe for rainy days.
3. Smell……..

Ok so one by one lets have a quick look

The achilles soreness was a result of several factors. One is the Vibram’s are flat, so our achilles tendon and in fact all the muscles and connective tissues around the foot will start to behave differently. The feedback mechanism discussed in Vibram’s III activates this region differently to how it is activated wearing a conventional shoe. Muscles and tissue that have been a little “sleepy” are suddenly woken up and have to pull their weight.

By this I mean by wearing conventional sports/training shoes our feet get enveloped in the mass of the shoe, the rubber, the material, the plastic etc. Our feet get “cosseted”! The sensory nature of our feet (Vibrams III again) is inhibited, even shutdown and muscles/tendons stop functioning the way they were intended by nature (as in going barefoot a.k.a the “barefoot running movement”). In fact as far as the achilles is concerned, the high heel support in a lot of sports shoes shortens it.

In my situation and it’s not uncommon, David H had a similar experience, the “shortened” achilles gets overworked, lengthens and gets inflammed. Regular massage and specific warm-up stretching prior to training has solved the problem for me. I also alternate the use of the shoe with Nike Free’s 3.0. Yes I never thought I would ever buy a pair of Nike’s again but I did! And I really like them, the link is of the ver2 model, I can’t wait to get a pair! The Free’s aren’t really a barefoot running shoe, Nike say they are but they’re just cashing in on the craze but they are very lightweight AND they have a minimal heel lift.

Point 2 regarding the slippery nature of the soles of the Vibram’s is a concern. No matter what the company literature says, they are slippery!! Only in the wet mind you so it’s not all bad I am sure they are aware of the issue and are attempting to rectify it.

What will be hard to fix is the smell!! They do stink after a while. Some of my female friends say they wash them after every use but that is hardly sustainable and I don’t see too many guys doing that What I did is buy the socks. That is helping a lot. It does add to the fiddle factor (e.g. getting toes into little sock compartments and then toes with socks into toe compartments of the shoes…lol).

But for all that Vibram’s are GREAT!! And I don’t mind Nike Free 3.0 either (be sure to buy 3.0 and NOT 5.0/7.0, the heel lift is higher in the others).

Ok so post 1 of 2011 done, more to come on food, exercise and the path to becoming fitter, leaner, stronger

info@ufit.com.sg

www.ufit.com.sg

UFIT on Facebook

 

UFIT Run, Mar 08, 2011

Apologies for the late posting of last weeks UFIT Run times! A technical glitch with WordPress was to blame, not me

Tuesday night saw battle resume amongst our regular combatants, Axe Rawlinson, Simon Myers, Hetul Patel, Daryl Harding and Anne Morgan. Joining the “regulars” Tuesday was Quill Potter. Quill runs the Comedy Club check it out!

Stealing the limelight were the 2 usual suspects, Axe for his consistency over the 6 Runs and Simon for once again bettering his Big Monster Top Time, this time by 1 second to 4min 20!

Hetul took out Stairway first up Tuesday, this is a highly competitive first Run and a lot of the regular runners, the slow-twitch guys and girls that shouldn’t be able to do this run quickly, are getting faster and faster! Simon, biding his time for that last big effort, cruised in behind for most runs. Hetul, still recovering from Stairway, slowly worked his way back into the session and Daryl, after 2 weeks in the Maldives, was paying the price! Anne ran strongly and secured a PB on Big Monster and in doing so shaved 1 second off the third placed TT!! Quill, on his 2nd UFIT Run, ran 6 PB’s!!

So a great effort all-round team, see you out there next week! Top Times here and Tuesdays times follow -

Stairway to Heaving Hetul 0:01:23 Axe 0:01:30 Daryl 0:01:32 Simon 0:01:33 Anne 0:02:11 Quill 0:02:13; Main Street Axe 0:03:13 Simon 0:03:17 Daryl 0:03:29 Hetul 0:03:36 Anne 0:03:59 Quill 0:04:44; No Picnic at Raffles Axe 0:01:35 Simon 0:01:37 Hetul 0:01:39 Daryl 0:01:39 Anne 0:02:13 Quill 0:02:46; Hill St Blues Axe 0:02:33 Simon 0:02:37 Hetul 0:02:57 Daryl 0:03:16 Quill 0:04:03 Anne dns; The Hexing Vex Axe 0:01:50 Daryl 0:01:51 Simon 0:01:59 Hetul 0:02:16 Anne 0:02:26 Quill 0:03:13; Big Monster Simon 0:04:20 Axe 0:04:36 Anne 0:05:08 Daryl 0:05:19 Hetul 0:05:45 Quill 0:07:14

info@ufit.com.sg

www.ufit.com.sg

UFIT on Facebook

UFIT Run, March 01, 2011

The FUN resumed Tuesday after a cancelled session last week and man, did the Team bring the PAIN! It was a highly competitive session and for this reason alone I can’t understand why more of our type-A’s at UFIT aren’t rocking up to have a go? Race against other fit people, get fitter, have fun and achieve a huge sense of accomplishment after scoring a PB or 2, or a Top Time or 2!!

Before I go any further an apology! Back on the 18th of January, Adam Deutsch ran a 1min 28 on No Picnic at Raffles (the day Axe ran a record equalling 1min 25). His time was not placed on the TT’s, it now is, sorry maaaate!

So back to Tuesday, 5 ROCK-STARS turned up and did the business! And what close racing it turned out to be! The star of the show, mountain-man Axe Rawlinson etched his name into the record books with an equal 3rd TT at Main St and an equal 2nd TT at Hill St Blues.

But that wasn’t the only story, not by a margin! On Stairway to Heaving Hetul Patel and Patrick Donaldson were right on Axe’s heals with equal 1min 23′s! Interestingly Patrick has run a 1min18 on this run But for Hetul it was a PB by 3 seconds! Hetul is a self-confessed non-stairs runner but he PB’ed not only at Stairway but also at his UFIT Run nemesis Hill St Blues where he sub-3′ed (2min 59) for the first time!

Completing the quintet Tuesday were Run stalwarts Simon Myers and Anne Morgan. As usual these 2 hard runners put in top efforts all around Fort, Simon failing by just 2 seconds to equal his own record TT on Big Monster.

So that was UFIT Run for another week, want to have a go?? It really is fun and it really is hard work so if you need a shot of adrenaline to your workout routine, come try UFIT Run! You can find our list of Top Times here, the times for Tuesday as follows -

Stairway to Heaving Axe 0:01:20 Hetul 0:01:23 Patrick 0:01:23 Simon 0:01:30 Anne 0:02:46; Main Street Axe 0:02:59 Patrick 0:03:02 Simon 0:03:17 Hetul 0:03:37 Anne 0:03:55; No Picnic at Raffles Axe 0:01:29 Simon 0:01:33 Patrick 0:01:38 Hetul 0:01:44 Anne 0:01:58; Hill St Blues Axe 0:02:33 Simon 0:02:35 Patrick 0:02:42 Hetul 0:02:59 Anne 0:03:56; The Hexing Vex Patrick 0:01:48 Axe 0:01:51 Simon 0:01:59 Hetul 0:02:10 Anne 0:02:25; Big Monster Simon 0:04:23 Patrick 0:04:51 Axe 0:05:11 Anne 0:05:24 Hetul 0:05:30

info@ufit.com.sg

www.ufit.com.sg

UFIT on Facebook

UFIT Run, Feb 15, 2011

A wet and wild afternoon proved no obstacle to our dedicated Ufitters cranking out UFIT Run last night! Clearly impacting on times however, the slippery surfaces not creating optimal conditions for record-setting! Joining established UFIT Run’ers Anne Morgan, Hetul Patel and Patrick Donaldson was triallist Quill, one of the guys responsible for bringing us the Comedy Club! Patrick, even considering the wet conditions, improved his times from last week’s pretty quick session remarkably well! Hetul had a mixed bag night with a couple of improvements whilst Anne had a night of consolidation with times slightly off from last week Nevertheless, a cool evening and great comraderie amongst the team! See you next week!

Stairway to Heaving Patrick 0:01:30 Hetul 0:01:31 Anne 0:01:56 Quill 0:02:37; Main Street Patrick 0:03:08 Hetul 0:03:29 Anne 0:03:53 Quill 0:05:36; No Picnic at Raffles Patrick 0:01:36 Hetul 0:01:42 Anne 0:02:06 Quill 0:02:50; Hill St Blues Patrick 0:02:53 Anne 0:03:54 Quill 0:04:34 Hetul dns; The Hexing Vex Patrick 0:01:58 Hetul 0:02:06 Anne 0:02:36 Quill 0:03:40; Big Monster Patrick 0:04:44 Hetul 0:05:24 Quill 0:10:07 Anne dns

info@ufit.com.sg

www.ufit.com.sg

UFIT on Facebook

 

UFIT Run, Feb 8, 2011

Last night’s unofficial theme at UFIT Run was, “Beat the Trainer” as I went along and joined in the fun with Selly taking the session. And the Team took it on-board with very competitive runs all through the hour. Simon Myers again broke his record on Big Monster, powering out early and dropping us all as he sped to a 4min 21sec record shaving 2 secs off his previous PB!! He also grabbed the 3rd place TT on Hill St Blues after dropping the Trainer at the top of the stairs….. Anne Morgan ran strongly all night and secured third place outright on Monster after sharing it with Courtney Sherwood for several weeks. In fact Anne ran several PB’s last night and she has been consistently dropping her PB’s on all runs this year. Last night she set 3 new PB’s and equalled another! Patrick Donaldson started the session like he meant business by blasting around Stairway to Heaving in 1min 18sec and almost immediately “beating the Trainer” but not quite as I managed to draw with him at the last step! His time was enough for him to grab a share of 3rd place TT!! In the performance of the night, Daryl Harding ran 5 PB’s!! His runs on Main St and the Vexing Hex the highlights running in second place in both runs. Daryl is going from strength to strength and he is able to gauge his progress by participating in UFIT Run on a regular basis  Lastly and on any other night, Hetul Patel would have grabbed that accolade after he also smashed out 5 PB’s!! He did have a dns for Hill St but nevertheless ran as well as he ever has a Run and put down some great times, well done to him! All TT’s can be found on the UFIT Website -

Stairway to Heaving Patrick 0:01:18 Darren 0:01:18 Hetul 0:01:26 Simon 0:01:28 Daryl 0:01:32 Anne 0:01:49; Main Street Darren 0:03:08 Daryl 0:03:13 Simon 0:03:15 Patrick 0:03:36 Hetul 0:03:38 Anne 0:03:48; No Picnic at Raffles Darren 0:01:34 Patrick 0:01:35 Simon 0:01:38 Daryl 0:01:43 Hetul 0:01:50 Anne 0:01:56; Hill St Blues Simon 0:02:36 Darren 0:02:42 Patrick 0:03:04 Daryl 0:03:13 Anne 0:03:34 Hetul dns; The Hexing Vex Darren 0:01:49 Daryl 0:01:53 Simon 0:02:00 Hetul 0:02:06 Patrick 0:02:20 Anne 0:02:26; Big Monster Simon 0:04:21 Darren 0:04:47 Anne 0:05:09 Patrick 0:05:17 Hetul 0:05:26 Daryl 0:05:31

info@ufit.com.sg

www.ufit.com.sg

UFIT on Facebook