Miranda Kerr Workout Routine and Diet Plan

Miranda Kerr, the first-ever Australian model to walk down the ramp of Victoria’s Secret is one of the most famous and popular angels of her time. She is also a successful businesswoman with a record of being consistently listed as the highest-earning model by Forbes. This famous supermodel who is now 37 was born in Sydney as the daughter of Therese Kerr and John Kerr. As of 2008, Forbes consistently ranked her as the highest-paying model. Being continually recognized as one of the most beautiful women and even representing a retailer in Australia, David Jones.

Her roots are in the Australian countryside, where wearing clothes and styling is unimportant. Her greatest accomplishment as a Victoria’s Secret Angel is working with David Jones (and Maybelline). In addition to working with VS, Kerr worked for a range of high fashion designers and became one of the most recognizable supermodels in the world.

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Kerr started exploring and trying her hand in the beauty industry in 2009 when she joined KORA Organics, her own line of makeup and skincare products. She is a very popular face in the TV industry with her starring in shows like Project Runway All-Stars, Australia’s Next Top Model, and How I Met Your Mother. Her journey is inspirational and continues as she blogs on her YouTube channel with more than 30,000 subscribers.

In this article, we will learn all about what Miranda Kerr does in her day to stay fit which includes all her beauty secrets, her fitness routine, her workout style, and her diet plan. So stay tuned.

Miranda Kerr Statistics

  • Birth Year: 1983
  • Birth Date: April 20
  • Height: 5’9 ft
  • Weight: (approximate) 53 kg or 117 pounds
  • Age: 37 years old
  • Physical Measurement: 34–24–34 in or 86–61–86 cm
  • Dress Size: 2 (US) or 6 (UK) or 34 (EU)
  • Shoe Size: 8 (US) or 38.5 (EU) or 5.5 (UK)

Miranda Kerr Workout Routine

Just like all the models these days, Miranda takes her workouts very seriously. She follows a strict routine and is known to be consistent with her workouts. Hardly a day goes by when she misses her workout exercises. Although, she likes to do these exercises in the morning rather than letting them linger on for the day. Plus, keeping a fixed time for it in the morning helps her of making sure that she completes it. However, compared to other models, she likes to switch her exercises from time to time depending upon the days.

She also admits to dedicating half-hour of the exercise to Hatha or Kundalini yoga, which she has been continuously practicing for the last 15 years. Miranda prefers this because she thinks that for a traveling model like her, yoga is the best fit as it can be done anytime and anywhere. She adds a bit of running, pilates, resistance band exercises, or weights whenever she can.

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In case, you wish to achieve the level of fitness Kerr has, it is recommended to mix some exercises of hers as she does. A combination of these exercises will not only help you keep your whole body fit but also encourage you to be consistent by erasing the monotony factor.

MIRANDA KERR’S AB WORKOUT

She repeats this one set three times.

  • Standard crunches: 30 seconds.
  • Heel touches:20 seconds
  • Leg circles:30 seconds
  • Superman:30 seconds
  • Plank: 40 seconds
  • Side plank: 30 seconds
  • Scissors: 30 seconds.

MIRANDA’S BUTT WORKOUT

This set of exercises can be repeated two times

  • Bridges with resistance band: 1 minute
  • Fire hydrants: 30 seconds.
  • Split squats: 30 seconds
  • Romanian deadlifts: 30 seconds
  • Lunges: 30 seconds.
  • Pile squats: 1 minute

HERE’S A DETAILED LIST OF MIRANDA KERR’S EXERCISE ROUTINES:

Monday: Yoga and weightlifting

Miranda always starts with at least 30 minutes of yoga followed by some weight lifting for approximately the same time. She includes hip pushes, pulldowns, and a few squats and this keeps her going. She said it is important to keep the reps over ten and then do according to one’s capacity and ability.

Tuesday: Yoga and running

Tuesdays go a little easy as she starts her day with the yoga for 30 minutes and then goes for a run for 30 minutes again. She loves running as an exercise as she believes it makes a good whole body workout.

Wednesday: Yoga and Pilates

She starts on Wednesdays with her standard yoga and dedicates the rest of her time to Pilates. She has specific Pilate movement exercises which are easy to perform at home. This is because all you need for these types of exercises is a yoga mat and Pilates ball and Voila! There you go!

Thursday: Yoga and running

Thursdays are a repetition of the Wednesday workout routine plus some rounds of running.

Friday: Yoga and weightlifting

On Fridays, Miranda repeats Monday’s exercise or mixes up some of the new activities for a change. She includes deadlifts or different types of squats as she finds them really helpful and works the best for her body.

Saturday: Yoga and resistance bands

She starts with her regular yoga and devotes the rest of the time on Saturdays for resistance bands training.

Sunday:  This is her day for rest.

Miranda’s Yoga Exercise (for her mind and body)

Miranda is not just focused on training her body but pays equal importance to train her mind as well through various mental exercises. These include regular meditation sessions that keep her stress-free, peaceful and give her a clear mind to handle her day. She calls her approach towards mental health, a more holistic one.

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Pilates Training

Another of her most favorite exercises is Pilates training. She makes sure to include a good number of days for Pilates. This is because it is one of the most simple forms of exercise that can be done by anyone at home. Moreover, Pilates training does not focus on just one body part or increase the musculature only in one area. Although the main focus is on the core while performing this exercise, it is mostly a full-body exercise and helps in the development of muscles proportionately. It also helps in making your body flexible as it includes a wide range of motions, increasing the mobility of joints.

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Cardio Workout

Victoria’s Secret shared a series of YouTube videos called “Train Like An Angel” to show some of their models’ training methods. According to the video guide, the Angel cardio circuit consists of the following exercises.

  • Spinning/bicycle machine warm-up: 5 minutes
  • Spinning cardio: 25 minutes
  • Warm-down: 2-3 minutes
  • Stretch

The cardio routine Miranda Kerr follows is fairly straightforward. Walking is one of her favorite activities; she does it almost every day. When she wants to work out more intensely, she will wear her running shoes and go for a run. Australian models find that running is a great way to burn calories, as well as relieve stress. Kerr’s running track ranges from three to five kilometers once or twice a week. Justin Gelband, trainer to the Victoria’s Secret Angels said that when training with Miranda, they run for a mile and a half, although he did admit to walking it out towards the end and taking a minute rest before they start to run back.

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Arms Workout

Miranda Kerr gets her arms a long, slender yet toned look by using resistance bands for these exercises. Research has proven that resistance band exercises grow your muscles and tone them at the same time. This equipment focuses on all three planes of motion—front, side, angle—and helps tone the front, back, and sides of your arms.

Try to do at least 12 to 15 reps for each of the exercises below.

  • Slight incline bicep curls
  • Triceps extensions
  • Straight bicep curls
  • Decline bicep curls
  • Stretch: 3-5 minutes
  • Wood Choppers

Core Workout

Last but not least, the Miranda Kerr workout must be completed. Here are the exercises that make up the Angel core circuit. Make sure to do at least 12 to 15 reps of each.

  • Side stretches
  • Knee crosses
  • Elbow planks
  • Inner thigh raises
  • Oblique v-ups

Miranda Kerr’s Ballet Workout

Kerr loves to perform some ballet exercises. Ballet for adults is a superb workout for the entire body. Exercise with ballet strengthens muscles, contributes to a healthy bone structure, burns calories, and promotes fitness. Besides being great for physical function, ballet is extremely good for cognitive functions such as coordination and focus.  In ballet, your body weight has to be balanced and you have to extend the legs, arms, and butts. As a result, your muscles and your body gets shaped. Here are a few of her moves-

  1. Fondue to Arabesque [Fond-u to a-ra-BESK] – This is one of the basic ballet moves which is great for giving shape to your gluteal (at the buttock) and arms muscles. Here ‘Fondue’ means to melt. A person has to stand on one leg and the other leg extended behind at a right angle to each other. The hands are moved in various harmonious positions giving creating the longest possible line from fingertips to toes. The shoulders must be held square to the line of direction. Do 32 reps of these.
  2. Arabesque Pulses [a-ra-BESK Pulses] – These are another form of arabesque exercise. Here, the basic position of the body remains the same, i.e., stand on one leg and the other leg to the right angle to the other. This is called an arabesque move in terms of ballet. Now, move your hands up (lifting) up above the head and simultaneously extend your leg a little higher, and then drop them (leg+hand) down. This will help you in getting toned legs. Do 32 reps.
  3. Inner Thigh Splits to Sous-Sous – This one is great for athletes as it works your inner thighs as you move your legs in V shape. Firstly, lie on your back on the floor. Then, split the legs apart like a V shape, followed by taking them back and pointing them. See the video for a more clear picture. Do 32 reps. Sous-sous means under over.
  4. Side-Lying Développé Series – Now, this one will be going to work on your outer thighs (hamstring muscles) and outer butt. You need to lie on your side and then perform the passe move by stretching and extending the leg out and then return the leg in a passe position. Finally, rotate your leg. Passe is another move performed in ballet, in which the working leg passes the supporting leg, sliding close to the knees. Do 24 reps. After that, just perform a leg rotation starting from the passe position, 32 times.
  5. Supine Grand Battements Series – In this ballet move, you will be working on your abs and arms. This one is powerful battement action which is a little challenging as you require total body balance, strength, and control. Hold the weight in both hands. Legs are crossed in a fifth position. They have switched over and over again, holding the arms at that position. So, basically, cross your ankles 32 times. This one is followed by another move in which you have to keep a hold of your body arms and legs in that position itself and then lift your one leg upwards and then lower it, back to the crossed legs position. Do this 16 times on each leg.

“Ideally, Miranda’s workout should be two to three months of working out three to four days a week with me, but because she travels so much at the moment she has to do a lot of her workouts by herself,” her trainer says. “But she’s a good example of someone who gets creative with her workouts when I’m not around to train her.” When Gelbrand’s not by her side, he gives her workouts to do, which she also mixes up with swimming, yoga, and meditation.

miranda kerr

One of her favorite workouts being yoga, she enjoys Kundalini the most. It is a form of yoga that not only makes a good exercise for the body but the mind as well. Additionally, Kundalini yoga uncovers parts of the study of neuroplasticity. Various aspects of yoga draw upon nature around us, such as asanas, mudras, chants, and many other elements. This type of yoga functions by balancing and energizing the body. Kerr and her silver screen partner Orlando Bloom practice it together at an exclusive Hollywood clinic. “Kundalini is a powerful science,” explains their Kundalini teacher Gurmukh, who has been in this profession of teaching this art for over 35 years. He has a very significant clientele that includes Madonna, Reese Witherspoon, Jake Gyllenhaal, Cindy Crawford, and Courtney Love. She once explained, “You come here to get healthy, happiness and to de-stress; you come because that inner self brings you. It’s not just ‘get on a mat and do these postures.’ It is not the typical pose-and-hold style. It doesn’t focus so much on flexibility as in other types of yoga classes, which makes it one of the most powerful yoga practices around”.

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“It’s hard work and you sweat, but it’s not impossible. It’s a wild experience. I watch people change right before my very eyes,” their teacher adds. Gelbrand on the other hand, stresses the fact that it is very important to include the exercises that you enjoy. While a pleasure to train, the trainer notes that Kerr is not the same as all his clients.

Although it’s challenging to work with some catwalk queens, he acknowledges that it’s rewarding. “A supermodel can’t be 10 to 15 pounds overweight, which for the average person is normal. They also need more toning. It’s hard for them because in the industry today, the sizes are based on zero and double zero and my goal is to create the new size two’, which is being lean, fit, and healthy. Ideally, I’d like to get them to a size four, but unfortunately, the industry dictates tiny sizes: Haute couture designers want models who are zero and double zero.

“Miranda is not that – and look where she is today.”

miranda kerr

That was all about the workout routine of Miranda Kerr which includes a lot of body movement exercises. She can never miss out on her favorite workout which is Yoga. Besides just following specific workouts, she does them with some specific style which gives her an edge over other workout routines. Read ahead.

Miranda Kerr Workout Tips and Tricks

Even though having a workout is one thing but it must be done with some specific style so that it could be done with utmost dedication and consistency. Here is a list of all the tips and tricks that Miranda Kerr has given out on seldom occasions about her workout routine and exercises.

“Miranda works out three to four times a week,” Gelbrand tells “For about 75 minutes at a time, too Miranda would normally spend about 30 minutes on her legs, 30 on her core, arms, and balance, and 15 minutes on stretching.”

THE MIRANDA KERR WORKOUT

The rules

The exercise has to be part of the routine at least 3 to 4 times a week for 1 hour and 15 minutes each time. Warm-up with 5 to 10 minutes of stretching. Target all aspects of your body: 30 minutes on your legs, 30 minutes on core, arms, and balance, and 15 minutes of stretching.

Running is essential

“I make sure all my models run; whether they’re lean, fit, and skinny or overweight as the cardiovascular system helps them stay lean and fit,” says Gel brand.

Once or twice a week, Kerr runs two to three miles (three to five km).“Miranda and I then go to a running track and run for one-and-a-half miles (about two-and-a-half km). In the end, we walk it out, then we take one-minute rest and run back.”

miranda kerr

Mix things up

These days, most of the supermodels focus on their butt, hips, and thighs, Gelbrand reveals. “I have devised a circuit class that is based on all the different body parts. I also like to shake it up and do different things every workout, which is why the models like me as well: They never know what they’ll be doing.”

Work on your legs
Kerr also includes leg extensions, leg presses and calf raises to build and tone her legs. “She’ll do 20 leg kicks each side, and then balance on one foot holding a ball or weight for 30 seconds. She’ll do three sets on each leg,” says Gelbrand.

miranda kerr

Work your butt

“Lay on the ground on your back, put your legs up on a stability ball, lift your hips up and down; do three sets of 15 reps. If you want to make it harder, lift from your hips and lift your right leg, and put your leg back down. “Lying flat on the floor, come up on your hips with one leg bent. Take your right or left leg and push up from your heels toward the ceiling. Do a set of 15 reps.”

That was all about the workout routine that Miranda Kerr does in the whole week. Moving on to her diet plan which according to her is quite up to the mark because it gives her all the energy for her workouts. She follows a very simple diet that consists of quality food products. Know all about it in the next section.

Miranda Kerr Diet Plan

A diet plan is one of the most important parts of a model’s life to maintain a healthy figure. However, Kerr does not eat just to look great as a model. She eats healthy to feel healthy inside out. She understands the importance of a good diet for a healthy mind and body and that what you eat is reflected outside. A detailed list of what she eats and thinks that should be included in every meal has been given further in this article. Gelbrand does not advise on a particular type of diet plan but only focuses and advises everyone to have a balanced diet.“The best thing is to combine food, nutrition, and exercise together. Because a lot of models don’t eat – and live on sugar – I advise them to look at how they consume sugar, differently,” he explains.

“I don’t mind if they get the sugars from fruits like strawberries, blueberries, raspberries, boysenberries, and pomegranate juice because they all contain antioxidants. Eating more fruits, and incorporating more exercise into their routines doesn’t make them feel a necessity to live on sweets.” Despite his strong aversion to salt, Gelbrand allows his clients to eat sugar of the right type. “When my clients go to restaurants, I advise them to stick to the boiled, steamed, and grilled dishes; like fish, salads, and vegetables,” he further adds.

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Miranda Kerr is known to follow the “blood type diet”, also known as Eat Right 4 You diet. Proponents of this diet suggest that your blood type determines which foods are best for your health. Many people swear by this diet and claim that it has helped them stay fit. It was introduced and popularized first by Dr. Peter D’Adamo, as he suggested the idea that what one should eat is indicated by the type of blood group and following that can help a person digest the food better. When Miranda tried this diet, it worked really well for her. But the results of this diet are claimed to be varying from person to person. Miranda is a blood type A person and that means her diet includes vegetables and fish fresh, seawater, and a little organic-rich chicken. Miranda said in an interview, “I also eat low-GI, high-alkaline foods, drink filtered water and eat mostly fresh produce and very little meat.”

Here is how Miranda eats every meal:

Unlike most of us who need coffee or caffeine in some form to kick start our day, Miranda likes to start her day with hot water and fresh lemon.” It’s a really great way to kind of kick start your digestion,” she said. “It’s full of vitamin C.” This routine has been followed by not only her but a lot of others like Meghan Markle, Drew Barrymore, Giada de Laurentiis, and Christie Brinkley, and many more. TIME magazine has reported that hydrating people with lemon water could help them lose weight indirectly.

BREAKFAST

Based on an interview with Vogue which they wrote into an article, Each morning she begins by drinking some lemon water or drinking green juice, followed by toast, avocado, or bubbled eggs. She ensures that any toast she picks is gluten-free. Celery, kale, spinach, and cucumber are the four ingredients in her green juice in the morning.

In the continuity of her morning meal, she takes in smoothies. Her most favorite smoothie is simple and rich in nutrients which are prepared in almond milk. Then she adds fresh papaya, spinach, raspberries, blueberries, and almond margarine for the extra protein. Occasionally, she also includes Kora Organics Noni Glow Skinfood supplement powder that helps her skin stay fresh, glowing, and healthy.

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The model then likes to treat herself a little bit but of course with a healthy twist. She often makes mini-pancakes and tops them with bananas. The ingredients of pancake include half a cup of oatmeal and two free-range eggs.“This is one of my favorite things to have for breakfast,” she said. “I like it because they’re healthy for him and he likes it because they’re really yummy.”

Among the ingredients are range-free eggs, oats, and a banana. Using coconut oil, Kerr makes them in a pan and blends them. Without sugary syrup, she tops the mini pancakes with raspberries and coconut nectar.

LUNCH

According to Miranda’s Body and Soul interview, she likes to keep lunch simple, mostly consisting of salad with some grilled chicken and vegetables for lunch. Additionally, she prepares salmon filets and side salads. A lot of avocados and purple cauliflower are included in the salad, in addition to fresh, seasonal sprouts, chopped arugula, and cucumber. A fresh lemon, apple juice vinegar, and extra virgin olive oil make up Miranda’s dressing. “So this is one of my favorite salads, it’s super simple,” she said. “I mostly combine cabbage, baby spinach, parsley, cilantro, finely chopped cucumber, olives, halloumi cheese, sunflower seeds, pine nuts, and celery”.

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One thing she makes sure of along with a lightweight salad is to drink plenty of water. to add an extra boost to it, she adds a squeeze of lemon juice to the water. “No matter how busy I am I really try to take a moment and just really be present with eating and really enjoy my food,” she told Harper’s Bazaar.

DINNER

Kerr has talked about the typical dinner that she prepares in an interview with Body and Soul. A common combination is to combine turmeric with quinoa salad (spinach and walnuts) and coconut-oil fried chicken. The healthy comfort food that Miranda makes is something she truly enjoys. The slow-roast chicken is her most popular recipe. She begins by adding onion, garlic, rosemary, turmeric, and… you know this one… fresh lemon juice! She then roasts the chicken at a low temperature for 7 hours. In an hour towards the end, she prepares mashed sweet potato.

SNACKS

Miranda is not a fan of sweet and sugary things. She stays hydrated at all times of the day and tries to drink about three liters of water. This is confirmed as she always carries a water bottle with her at all times of the day. When it comes to snacks she prefers something healthy like almond nuts, apples, goji berries, and blueberries.

Dessert

Kerr keeps in mind her diet principles about eating healthy but isn’t desserts all our weaknesses and just like us Miranda also craves sweets sometimes. When she has a back-to-back tight schedule, she keeps apples, blueberries, and nuts or almond butter with her so that instead of falling for something sweet with a lot of calories she munches on them. However, having a lot of experience, her trainer advises her to eat dark chocolate or ice cream twice a week so that she doesn’t crave them too much.

Cheat Meals

When it comes to cheat meals, her trainer told Women’s Health and Fitness: “Believe it or not, I advise my clients to eat a little bit of dark chocolate or ice-cream once or twice a week, to ensure they don’t splurge and start living with these indulgences every day.”

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Kerr once told Your Fitness: “Sometimes you can’t avoid eating something that isn’t so healthy if that is all that is on offer, but I try to make sensible choices most of the time, so I don’t give myself a hard time if I have something a little naughty”. Although, she did once confess to Body & Soul that she can’t resist her grandmother’s pavlova.

That was all about Miranda Kerr’s diet plan which is rather flexible and composed of healthy and organic materials. Besides following a great diet plan, how does she not slip when it comes to cheating day? The secret of he being dedicated and consistent is that she follows some tips and tricks. Read ahead.

Miranda Kerr Diet Tips

The beauty of Miranda Kerr comes from within, however, cliché that may sound. It is precisely for this reason that she follows a holistic approach to fitness. To be healthy, she must maintain a healthy diet, be active all the time, and be mentally stimulated. It is the fact that she does not go to extremes for anything is that most people love about her. Rather than running after everything she chooses to do what she enjoys and loves doing the most. This is the main reason for balance in all aspects of her health, making her a true diva.

Take your time

Miranda Kerr is very conscious of her eating habits and resists any activity like watching TV or using her phone. It is believed that these activities distract you while eating making people eat more than they usually would. She always talks about sparing some time out while eating and be mentally be present there. It helps to enjoy the food and be aware of the portion size.

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Make quick meals yourself

When it comes to optimizing your health, cooking your own meals is always the best choice. You will be able to make healthier choices when you know what’s inside your body. When eating out or purchasing meals outside is necessary, it is acceptable. Miriam Kerr’s favorite go-to meal, however, is microwave rice.

 

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Weigh your food

As a follower of an IIFYM diet, Miranda Kerr suggests weighing your food to determine your macros. Despite her recommendation, it is definitely not for everyone, especially those who have a busy schedule. As Miranda Kerr does not typically eat out much, this plan is perfect for her needs as it helps her stay in control of her portion sizes.

Find a balance

When it comes to fitness, having a balance of exercise, diet and mind are very important. There are cases where a lot of celebrities and athletes have tried overdoing their diet and that has ended up doing them more harm than benefit. An understanding of not going to the extremes and knowing where to stop is the key. This is where Kerr is the best person to look at as she makes sure to find herself a good amount of time to not be too distracted.

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Always eat breakfast.

Miranda focuses on the part that it has been ages since we hear people telling us that breakfast is the most important meal of the day. Having a nutritious breakfast is said to give a good and energetic start to the day making you more productive. She says in an interview, “Breakfast is the most important meal of the day, hands down. I’ve heard everything from ‘I don’t like breakfast food’ to ‘Coffee is all I can handle early in the morning.’ No excuses.” She also adds, “Skipping breakfast can sabotage your fitness routine by signaling your body to hold on to fat versus burning it off. Whether it’s a piece of toast, a hard-boiled egg, or a quick omelet, put fuel in your tank every morning,”

Write *everything* you eat down.

Keeping track of what you eat can be a really helpful step towards your fitness. While most people forget this, Miranda is not one of them. Journaling about what you eat is really important even if it is a really minor change that you made in your diet, it should be noted! You can use any method to do this. Whether it is writing on your phone or a notepad, pasting a sticky note of it on the refrigerator, or simply remembering it if you can. Kerr adds, “My food diary not only lets me see the choices I’m making throughout the day, but it gives me something to celebrate at the end of a busy day and helps me plan meals for the week”.

Spend more time in the kitchen.

Having all these great food delivery and preparation services has made cooking less intimidating than ever before. Try to eat out at least a few nights every week. The benefit of this is that you can determine what is in your meals, spend some time de-stressing, and discover something new. Consider having a healthy breakfast instead of takeout a few mornings a week when you work out after work.

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Stick to a food schedule- Having a proper schedule to stick to helps you plan your day and exercises. It can help in a way that you are more consistent in your workouts and yes, consistency is the key.

Besides following a great diet plan and following it quite consistently, she also adds some supplements and nutrients to it when she feels that body needs an extra boost of it. She is all about having the best kind of supplements for her diet and thus here in the next section, we have mentioned what kind of supplements she takes and why does she take it.

Miranda Kerr Nutrition and Supplements

Kerr is a fan of nutritional supplements in addition to her vegetarian diet. She is said to consume them regularly. Coconut oil is one of her favorites, attributed to its ability to prevent acne and nourish her hair. As Kerr explains, she consumes four tablespoons of “healthy fats” with her green tea every day.

She also consumes various other supplements like seaweed derivative Spirulina, iron supplements, liquid chlorophyll, and controversial health elixir Tahitian Noni Juice, which she claims to be drinking from a very young age. Kerr believes that tropical noni fruit has such beautifying benefits that it has been included in her organic skincare line, Kora Organics.

miranda kerr

Miranda assures to be promoting these supplements only because she has seen the results of them on herself and not for ads. “I do not get paid by any of the companies to promote their product, I am sharing these supplements with you because I find them beneficial and believe they will assist you too!!”

Adding her personal beauty recipe to her website is a response to public demand, but Kirr says it’s only for informational purposes “important to note that everybody is different so what works for me might not work for you.”

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