TRX Suspension Training

Sweat Cardio and Yoga is proud to present our new TRX Training Lab. We launched TRX officially as of January 10, 2017 and the classes are going great. Everyone loves it and is astounded by the amount of muscle groups engaged in each exercise.
So far our biggest challenge starting off, since there are very few at our studio that have tried TRX is getting them to try something new. Once they do it, they love it! The second challenge is making sure our form for all levels and students is perfect. Once they get that, they love it!! The third challenge is our classes are filling up super quick because everyone wants to come back for more (not a bad problem to have)!! 

TRX Training uses suspension straps that hang from an anchor with handles. Using your own body weight, balance, gravity and a variety of angles you are able to perform various exercises to work multiple muscle groups. Each exercise requires you to engage your core; abdominals, hips, glutes and thighs which make each exercise more challenging as well as keeps you more aware of your total body at all times. The intensity can vary depending on the exercise. The great thing about TRX is that you can do it at any fitness level. By changing the angle of your body you can intensify your training.
Another great thing about TRX is that it is very low risk for your knees. By using the straps and your alignment properly, you are able to lean back further into your glutes to squat or lunge and reduce pressure on your knees. Lori Traywick, one of our Sweat Cardio instructors has had bad knee issues for many years. She has limited her workouts and has modified her leg workouts for many years. She says "I can't believe I haven't found TRX sooner. I can finally do a lunge and a squat without any pain in my knees." Here are a few exercises:

Top Left: Overhead Squat, Top Right: Cossack Lunge, Bottom Left: Hamstring Adductions, Bottom Right: TRX Squat Row

We are offering quite a few classes to start. We are focusing each class as a total body workout. Starting with a warmup, mobility movements, then  upper, lower body and abdominal work. We end with a few stretches. Eventually we will add some All Core, Stretch/Yoga and Plyometric/Cardio training to our schedule. We welcome all levels. Drop in clients are welcome. We are limited to 9 spots per class so please sign up online www.sweatcardio.com or register on our Sweat Cardio and Yoga App to ensure you get a spot.

 

Picture above shows a TRX Chest Press 

      

15 Minute Awesome Glute/Buns Workout

Warmup for a few minutes before doing this workout.
Complete each exercise, then repeat the entire workout 2-3 times. The entire workout should take approximately 12-15 minutes.
1. Alternating Walking Lunges 20 each side: Walk up and down the hall if you need to. Hand weights are an option but not needed to get a good workout.

2. Prisoner squats- open your feet a few inches wider than hip distance with feet just slightly turned out. Hands are behind your head. Squat up and down at a steady slower pace 20x.

3. Alternating back lunges. Stand in one place and alternate stepping back with one leg into a lunge. Bring leg back to front and step back with other leg. Repeat. Make sure your weight is on your front heel with your front knee over your heel to prevent injury and to get deeper into the glute muscles. Repeat 20x each side.
*Picture would look similar to the alternating walking lunges.

4. Kneeling leg raises: Kneeling on the ground on your hands and knees, raise your right leg parallel to your hips. Lift your leg straight or bent approximately 3-4 inches and hold for 1-2 seconds before lowering back to hip level. Make sure to keep your hips square to the ground. Repeat 20x on each side.

5. Bridges: lay down on your back with your knees up and your heels down close to
Your bottom. Your arms are at your side. Raise your glutes off the ground and hold for 1-2 seconds before lowering till you almost touch back down. Repeat 20x.

Stretch before you completely cool down to prevent your lower back from getting tight. Tight glutes can lead to a tight back.
By: Michelle Rotell
Aka Michbehavin
Sweat Cardio and Yoga
www.sweatcardio.com

Ankle/Back/Abs All Athlete Workout /Roller Derby Preventing Injuries

 Ankle/Back/Abs  All Athlete/Roller Derby Workout- Preventing Injuries

These workouts should take no longer than 10-15 minutes. I recommend doing these workouts on your off skating (training) days, however they will not hinder your skating at all if done before or after your skating sessions.

Day 1:
Ankles: Draw your ABC’s with each foot. Capitals or lower case are fine. Whatever mood you are in. One foot at a time or both at the same time is fine too. Once you feel comfortable, this exercise is better done with your skates on to get your ankles even stronger.
Calves: Calf raises. Hold on to a wall or chair, lift your heels off the ground to its highest point and hold for 3 seconds. Lower back down. Perform this exercise 20 times and progress each week by 10. Holding dumbbells on each side if available and balancing calf raises are a more advanced move and would be another option. Example. Week 1: 10 calf raises,  Week 2: 20 calf raises, Week 3: 30 calf raises  and so on…By starting at 10 you will know how many weeks you have been doing your workouts and will see how much stronger you are.

Abs: 1. Crunches: With your knees up, and your hands behind your head, perform 20 crunches up and down.  2. Bicycles: With one leg extended out and the other bent toward your chest (off the ground), twist your opposite shoulder (not elbow) toward your knee. Alternate twists and legs back and forth slowly 20x. Work your way up to 3 sets of each exercise. Crunches and bicycles could be performed with your skates on after you do your ABC’s.

Back: Stand in derby low, with or without your skates on for as long as you can. Keep your chest up, abs in, and arms in front of you. Count your seconds. Each week increase your time by at least 10 seconds. Repeat this exercise 5x.

Day 2

Ankles: Repeat Day 1: Draw your ABC’s with your feet.

Shins: Toe taps. Toe tap 20x one foot at a time. Repeat 3 sets of 20. Performing these with skates on will make your shins and ankles even stronger and prevent shin splints as well.

Abs: 1. Leg Raises: Lying on the ground, raise both legs up to a 90 degree angle. Place your hands by your side or underneath your lower back. Raise your legs straight up without swinging or using momentum. Repeat 20x.  2. Russian Twists: Sit up and then lean slightly back placing your weight just above your tailbone (not on your tailbone). Hold this position and twist back and forth 20x. Work your way up to 3 sets of each exercise. These exercises could be performed with your skates on after you do your ABC’s and toe taps.

Back: Supermans: Lie on your stomach. Raise your arms and legs up and hold for 3 seconds. Release down. Repeat 20x. Slowly stretch this one out into child’s pose before doing the next set. Repeat 3 sets. This exercise can be with skates on as well.

Day 3:

Ankles: Repeat Day 1: Draw your ABC’s with your feet.

Ankles/Core/Balance: These exercises could be done with or without skates, on your carpet or on the floor at home. Wearing your skates during these exercises will challenge you with your skills as well as your balance and strength. Work up to 3 sets of this routine. 

1.       Balance on one foot as long as you can with your knees slightly bent and abs tights. Repeat other leg.

2.       Hop side to side holding on one foot for 3 seconds before switching. Repeat 20x

3.       Balance on one foot, slowly bring your other leg behind you keeping it off the ground and bring it back to the front again. Repeat one side 10x. Switch sides.

4.       Toe Stop Walks  (If you aren't wearing skates you can do this in a calf raise position):  Walk on your toe stops 10 steps forward and 10 steps back. If you don’t have your skates on, you should do these in calf raise position.

5.       Toe Stop Box Step (If you aren't wearing skates you can do this in a calf raise position) :On your toe stops, step in a box to the right then to the left. Example Step R side-Step L in-Step L forward-Step R forward-Step L side- Step R in- Step R Back-Step L back.

Written by: Michelle Rotell

owner Sweat Cardio and Yoga
www.sweatcardio.com

Certified Personal Trainer

Training Coordinator Wine Town Rollers

 

 

 

Plyometrics Leg Workout Athletics Cardio

Ab Core Workout Fitness

Stretches for runners and other athletes!

Everyone needs to stretch!! Young, old, athletes, sedentary and everyone between!!
Our bodies conform to the movements we repeat. Our muscles tighten up in areas we over work or loosen to compensate for other tight areas. As we sit at a desk all day long, our hamstrings (back of the thigh) and our hip flexors (front of the hip) become tight. These are the areas that are contracted all day long as we sit. We need to stretch those areas to ensure that we are not over compensating with our backs. They will start to round and put pressure on your upper and lower back. These areas need to be strengthen.
Runners and cyclist are moving in a repetitive forward motion sometimes for over an hour to 2 hours at a time. Some even more. Our IT Band or Iliotibia band becomes tight and inflamed as the

Gracilis and Sartorius (inner thigh muscles) become lose. This Runner's or Cyclist Knee is caused by over use and not strengthening the opposing muscles.

As we age, our hips and glutes become tight as well. In this case, our bodies need to stretch them to prevent other injuries.
Other benefits of stretching:
Relieves pain
Increases  energy levels
Increases flexibility
Give you better range of motion of the joints
Increased circulation of blood to various parts of the body
Relieves stress and increases relaxation
Can enhance coordination
Improves structural and muscular posture
Makes you feel better!

Here are a few of the basic stretches you can start with.

IT Band and Back

Groin, Inner thigh, Glutes

Quads, Hip Flexors

Hamstrings, Lower Back

Glutes, Piriformis  Hip Flexors

Sweat Cardio offers Morning Stretch classes Wednesdays and Fridays at 8:15a. They are all stretches with out the yoga involved. It is for all levels and focuses on all body parts including the smaller joints and muscles such as wrists and ankles. If you do not live in Temecula, Ca search for your local Yoga studio. You can ask if they offer stretch classes or Yin Yoga as another form of stretching.

Written by Michelle Rotell
owner: Sweat Cardio and Yoga
Check out our full class schedule at www.sweatcardio.com

You Get What You Work For- Motivation

You want results?? You want to be lean and strong?  You want to be successful? You want a great job? You want to be the top of your class?

 

                                                           You have to work for it!!

We all have dreams, goals, aspirations. But are you willing to work for it? You can already be smart, or strong, or have talent, but if you do not use it to your full potential and work for what you want, you will only go as far as you put toward it.
Make small goals and take baby steps to your overall goals. It will help you see the light at the tunnel. One grand move is much harder to see the achievements, but for every A or every pound, celebrate!!
Give it your all. Give it your passion. Give it your full heart. Give it your 100% and it will pay off.
You can do this!!!

Written by:
Michelle Rotell
Trainer, Instructor, Motivator, Owner
Sweat Cardio and Yoga
www.sweatcardio.com
follow us on facebook www.facebook.com/sweatcardio
and Instagram  @sweatcardio

Meet us at the Barre..Sculpting and Toning

Glutes, Core, Calves, Hamstrings and even arms. Great way to tone and strengthen at Barre Sculpt

 Barre Sculpt is a great way to sculpt your body in a non-impact smooth flow for the body kind of a way. Barre Sculpt is a combination of slow repetitive ballet moves, and yoga and pilates forms along with tucking your hips and tightening your core. Each class incorporates, a yoga flow at the beginning as a warmup along with some upper body strenthening using light weights or no weights with very small repetitive movements. This technique gets deep into the muscle tissue and helps strengthen as well as tone the muscles. Adding muscle tissue helps to lean out the muscle as well as burn fat during class and hours after as well.
After the warmup and upper body segment, the instructor will move into the Barre portion of class.  During this portion you will find plies, releves, leg lifts, pelvic tucks, squats, chair poses, bridges and much more. Here is where you will feel the wrath of the barre. Movements are very small and controlled with a lot of repetition.
After the multiple sequences of Barre movements, you will move into an abdominal section. During this time, you may still be using the barre, such as the picture above. Pilates based exercises may be incorporated as well to get all muscles surrounding the upper, middle and lower section of your abdominals and obliques. As well as your glutes, hips, and inner and  outer thighs.
This class is for all levels, but we won't lie and tell you that you won't be a little sore for a few days. When first starting out, please take your time and take breaks if needed. Do not compare yourself to the veterans of this class. They started out as a newbie at one time too. You too will be as strong as you see they are soon. Use their experience to motivate you and to watch their form. Let the instructor know you are a beginner, which they will always ask if there are new people in class, and they can also give you modifications if needed.
Results will start to show after just 2 weeks of this class if you are taking it at least 2-3 times per week. These results may vary depending on your nutritional intake, but you will start to see your strength increase as well as your buns and core get tighter. 

Flexibility and strength all in one class.

Sweat Cardio offers Barre Sculpt, Mondays 11a, Tuesdays 4:30p, Wednesdays 4:30p, and Saturdays 10:30a.
Check out our full class schedule for other classes we offer or to sign up for the next class at www.sweatcardio.com 
We offer drop in rates as well as memberships. We would love for you to come Sweat with us!!

Written by:
Michelle Rotell
owner Sweat Cardio and Yoga
951-302-0088

Sculpting Your Body to Burn Fat

Chisel Mondays 10a and Fridays 9a with Tristan Haller

       Muscle is a wonderful thing. We should cherish it, sculpt it and feed it. It helps us in so many ways. It supports our bones and makes them move in so many ways. It gives us shape and form. It gives us flexibility and means to change our range of motion and flow. It helps us burn calories and fat if fueled properly.
      We need our muscle to survive. The myth that lifting weights will make you "big and bulky", is just a myth. It is HOW you lift weights that will define your physique. Most women want to look lean and healthy. They workout to feel great mentally and physically. Some will "diet" or "cut calories" only to lose weight with out exercising. This is a big mistake. We need to maintain or increase our lean muscle mass to help us burn more calories, so we could consume more calories, and make sure we are not atrophying the muscle we already have.
       Lifting weights at a slower, more controlled pace with a medium sized weight and at about 15 repetitions per set would be the best way for a woman to build lean muscle mass. 2-3 sets should be good. If you can do more than 15 repetitions, the weights are too light. The other theory, which could be combined throughout the week, is to use light weights at a small range of motion for a large amount of repetitions, 25-30. This is to get into the deeper, more fast twitch muscles.
       Our goal is to increase our metabolism. In order to increase our metabolism, our bodies need something to burn. We want to burn calories and fat, not muscle tissue. Therefore, we need to continuously feed our bodies with fuel (clean proteins and carbohydrates) as well as work those muscles to burn calories. Starving your body only makes your metabolism slow down to help store fat for future starvation. It is very hard, but doable to speed up your metabolism once you have tricked it into starvation mode. The key is to eat small well balanced meals throughout the day, even if you do not like breakfast, you must eat it. Drink lots of water and pick up some weights.
Your body will appreciate it. You will see results within 3-4 weeks if you are lifting or sculpting at least 2-3 times per week. Try to work each muscle group and not just focus on the ones that you "think" need sculpting. Our bodies need to be balanced and in line. Pick a lower body day, an upper body day or you can do 3 total body days. Most classes focus on the total body to appeal to the masses as well as make sure that you are getting each muscle group involved and burning throughout your workout.
There are many options at Sweat Cardio that are focused on weights and sculpting. Chisel Mondays 10a and Fridays 9a is a slower, heavier weight type class. No cardio involved. Sweat and Sculpt Tuesdays 5:30p is a combination of sculpting and weights. Buns and Guns Thursdays 6:30p has a combination of sculpting and cardio as well. Plus PUMP on Tuesdays at 9a and Thursdays at 10a is another great way to get your sculpting in, doing a circuit format of various exercises.
If you are looking for a class with lighter weights and more repetition, Barre Sculpt and Cardio Sculpt are a great option for you.

Sweat and Sculpt Tuesdays 5:30p with Kacy Hill 

Strong is the new skinny.
Make your goal in 2015 to lift more weights. Take care of your body for you.
Stay fit, Be well,
Sweat Cardio and Yoga
Article written by: Michelle Rotell
Owner Sweat Cardio and Yoga
www.sweatcardio.com
www.facebook.com/sweatcardio
951-302-0088

Strong is beautiful Daily Motivation

Strong is beautiful. Thin or stout strong is the new woman. Women have always been considered strong but now it is acceptable to look it too. It doesn't mean you have to have big muscles and bulging veins, but to be powerful inside and out. To be confident. To be successful and driven. Strong is how we survived for millions of years but now it is ok to be stronger, faster, smarter than we may have been hiding. Come out of your shells ladies and be the strong, beautiful woman that you are!
Michelle Rotell
Sweat Cardio and Yoga
www.sweatcardio.com
951-302-0088

2 Hour Barre Method Workshop at Sweat Cardio and Yoga

Join Yvonne Davis for a two hour special event Bar Method Workshop April 27th 12-2pm. This includes a 90 minute barre workout, 15 minute break, and plenty of gentle stretching and basic yoga throughout and opportunity for discussion of safety, modifications, and clarification of exactly what muscles we are targeting. T...his is your opportunity to fine tune your Bar Method practice with Yvonne, exploring beginner/intermediate and advanced option choreography. $15 for members and members guests/$20 for non/members. You can register online www.sweatcardio.com at class schedule page April 27th date. Members need to call or come in to register to receive discounts price. 951-302-0088.

2 Hour Barre Workshop

Planks Daily Fitness Motivation

Why Plank? It is quite simple really....to have strong abs, obliques, arms, shoulders, chest, back, glutes, hamstrings, shins, and more! Planks are considered one of the top ten exercises by the American Council of Exercise(ACE). When done correctly, planks are not easy. As you build your core muscles, you'll be able to hold a plank longer.
Written by: Summer Gamboa
www.sweatcardio.com

Appreciate Everyday-Daily Motivation

That proud feeling you get when you realize that you are getting stronger because of all the hard work you are putting in is the best feeling. Whether that means you can now run that whole mile or walk up 2 flights of stairs or do more weight on your dead lift! Work Hard and BE Proud of what you achieve! — at Sweat Cardio.
Written by Summer Gamboa

2 Hour Barre Sculpt Workshop-February 9th

Barre Sculpt is the latest fitness class to sweep the nation. It is a great way to tighten and tone your core, glutes, abs, legs, calves and arms. This is a total body workout. Barre Sculpt uses a combination of small isolated ballet moves, Yoga, sculpting and Pilates exercises to give you the best of the mind, body, spirit and soul workout.  Members have said that they have seen a difference in their bodies shape within a few weeks of taking this class. No dance background required. We supply all equipment such as the Ballet Bar, mats, small exercise balls, light weights. You bring the body. :)

 

Join Yvonne Davis for a two hour special event Bar Method Workshop Feb 9th 12-2pm. This includes a 90 minute barre workout, 15 minute break, and plenty of gentle stretching and basic yoga throughout and opportunity for discussion of safety, modifications, and clarification of exactly what muscles we are targeting. This is your opportunity to fine tune your Bar Method practice with Yvonne, exploring beginner/intermediate and advanced option choreography. $10 for members and members guests/ $15 for non/members. You can register online www.sweatcardio.com at the class schedule page Feb. 9th date. Members need to call or come in to register to receive discounts price. 951-302-0088.

We offer 1 hr Barre Sculpt classes Mondays 11a, Wednesdays 4;30p and Saturdays 10:30a. Drop in rates available as well as monthly memberships.
Sweat Cardio is located at 32839 Temecula Parkway  Suite A, Temecula, Ca 92592
We are here to motivate, inspire and spread health and fitness to be the best you you can be!

 

Candlelight Yoga at Sweat Cardio and Yoga

Candlelight Yoga is a Gentle Flow Yoga class in a dimmed room with tea lights set around the room. We use candles to help relax the mind and body. The ambiance is very welcoming and not intimidating. It is very relaxing and comforting and helps each individual get into their Zen. The slower paced, mind body experience is a great way to release stress, toxins, tight muscles, and give you a full body workout. Candlelight Yoga is for all yoga levels, first timers, pre or post injury (cleared by your doctor), beginners, advanced yogis, pre or post natal and any age. We welcome and encourage anyone age 12 years and up to join us for Candlelight Yoga.
Sweat Cardio offers Candlelight Yoga every Wednesday 7:30p with Cherry Santos, and every Friday at 6:30p with Joyce Bianchi. We offer a calming tea after the Friday evening class during the colder months to keep your body warm and clear after class.
Join us for a special Candlelight Yoga class this Halloween Thursday October 31, 2013 at 6:30p with Jean Oshima.

We welcome new clients, friends and family to try this very special class as it is like no other yoga class.
For more information please go to www.sweatcardio.com about our class schedule, pricing, classes and more.
Memberships and drop in rates available.
Please feel free to call us at 951-302-0088.
Michelle Rotell
Sweat Cardio and Yoga

Ballet Barre Sculpt is the Hottest Fitness Trend

     Ballet Barre Sculpt also known as Barre Fitness, Barre Sculpt, Barre Method, Pure Barre or Ballet Fitness is the hottest new trend in fitness.
     Barre Sculpt is a total body workout that lifts your seat, tones your thighs and burns fat in record-breaking time!  Utilizing the ballet barre to perform small isometric movements set to fantastic music!  Barre is on of the fastest, most effective, yet safest way to change your body.  We have heard students say they see results in less than 10 classes!
      Barre is a combination of ballet isolated moves in a repetitive series. It gets into the deep muscle tissue to firm and tone. Most exercises focus on the core, which include the abdominals, glutes, hips, thighs (inner and outer) and lower back. There are classes that use small equipment as well such as mini balls seen in this picture, light weights and of course the ballet bar. Pilates based moves are used as well to isolate the abdominals and core. Yoga may also be incorporated into a Barre class for stretching, posture, and to lengthen the muscles. 
Barre sculpt is for all fitness levels. There are modifications for each exercise. 
It is done barefoot or with either ballet shoes or Toesox. 
     Toesox are a grippy sock that you can find at Sweat Cardio or online. 
     Mats and other equipment is provided for you, but you can bring your own if you prefer. 
     Barre Sculpt is a fun way to change up your workouts and get a great bum while you are at it!
     Sweat Cardio offers Barre Sculpt Mondays at 11a with Kacy Hill, Wed. 4:30p with Yvonne Davis and Saturdays 11:30a with Yvonne Davis. For our full class schedule or to purchase toesox go to www.sweatcardio.com


Michelle Rotell
Sweat Cardio and Yoga
For more information about Sweat Cardio, please call 951-302-0088 or check out our website www.sweatcardio.com

Calories-Your best Friend or your worst enemy

Calories can be your best friend or your worst enemy. It is all in how you use them.
I'll first start off by telling you that 3500 calories =one pound of fat gained or lost depending on whether it is consumed or burned.  So if you burn 3500 calories, either by exercise or cutting calories and burning calories you will lose 1 pound. If you were to cut 200 calories from your diet and burn 300 calories a day exercising you will lose about 1 pound per week.  On the other side, if you were to eat an extra 500 calories a day, you would gain a pound a week.
This should make sense. But it also matters how, when and what calories you are eating.
All so confusing??
Your body is a machine. It runs off calories like a car runs off gasoline. What you feed it and when matters too.
Feed it healthy nutritious energizing fuel and it will perform better. Feed it empty waistful non-nutritious calories and it will run slow and sluggish and other reprocussions may occur to your body, like putting the wrong fuel into your car.
Don't be afraid of calories. If you eat the right foods, such as fruits, vegetables, low glycemic carbohydrates, meats, nuts and legumes you will probably be eating the proper amount of calories. These foods eaten in moderation will be low calorie, fill you up properly and feed your brain so that you won't need the unnessasary calories that jack up your calorie count and make you feel unsatisfied and hungry.
Eat small meals throughout the day, preferably about 5-6x per day and your body will be a machine. Burning fat instead of muscle and you will have the energy to not just exercise more efficiently but you will be able to take on your daily tasks more efficiently. You will probably have more energy and get more done.
So in conclusion, your calories are important. Do NOT cut too many out, but Do NOT eat too many either. Get your calories from the right kind of foods and you will be a fat burning, energy driven machine. 
If you have further questions about this matter please feel free to comment or send me an email at michelle@sweatcardio.com
Stay fit, Be well
Michelle Rotell
www.sweatcardio.com

When the Going Gets Tough...Never Give UP!

When the Going Gets Tough......

 

The Tough keep fighting

The Tough keep their heads up

The Tough keep working hard

The Tough Keep pushing through

The Tough find a better way

The Tough brush it off

The Tough use their resources

The Tough resolve

The Tough make it work

The Tough remember whats important

The Tough keep smiling

The Tough stay Tough!

The Tough Never Give UP!



 

Michelle Rotell

Sweat Cardio and Yoga

www.sweatcardio.com

 

Effort Equals Results Daily Motivation

Work hard and you will see results. Stick to your plan, make small goals to reach big ones and you will see results. Be strong, remember why you are doing what you are doing and you will see results. Tell yourself you can do it, do it, and you will see results.  Believe in yourself and the process in which you choose to succeed and you will see results.

Give 100% off YOUR Efforts and you will SEE RESULTS!

Now go get those RESULTS!!!

www.sweatcardio.com

Pat Yourself On the Back- Daily Motivation

In our world, it is sometimes shunned upon to be confident and proud of yourself for your accomplishments. It is considered conceded or arrogant. But it should be quite the opposite. Everyone should be proud of who they are. Everyone should acknowledge their accomplishments and successes and give yourself a pat on the back. Walk with your head high, but still looking ahead. Excude your confidence and people will gravitate to you. There is a difference between confident and cockey. Make sure you are the latter.
Give yourself the high five and move on!
You should be proud of who you are and what you work hard for!!
Michelle Rotell
Sweat Cardio and Yoga
www.sweatcardio.com
951-302-0088
#confidence #proud  #awesome