Appropriate Nutritional Requirement for Active Men

A.    PROTEIN:  Builds Muscle Mass and Aids to Increase Strength

-Meat: Turkey, Chicken, Fish, Beef and Beans. Not easily absorbable, takes time to digest

-Amino Acids: Smallest form of protein.  They form bonds together to create all protein.   Found in specific daily “high potency” vitamin/mineral combination.  Increases muscle mass.

-Protein Drinks:  Numerous flavored juice drinks that add specific additional amino acids that are easily absorbable and add an incredible number of amino acids directly into the bloodstream.  To be used after workouts, practice, and games.

 

B.     CARBOHYDRATES:  Creates Energy (Fuel) for the body

-Simple Carbs:  Short term quick and easy to digest Refined Sugars – white/brown sugar and fruit juices.

-Complex Carbs:  Long term longer to digest sustainable energy.   Cold and hot cereals (averages about 27 grams), French Toast, Pancakes, Rice, Pasta, Noodles, Potatoes and Breads.

-Carbohydrate Drinks:  Numerous flavored juice drinks that add a combination of both simple and complex carbs that is easily absorbable.   To be used prior to at full strength and during workouts and games.

·         The Key is a balanced portion of both simple and complex carbs to protein ratio.

·         Monday through Thursday-Carb UP!  70% Carbs 30% Protein.

o   Breakfast - 2 cups of cold cereal yields 80 grams of both simple and complex Carbs.

o   Lunch - Chicken, turkey or any meat sandwiches, pasta, rice, or baked potatoes.

o   Dinner - Carb and Protein up.  Chicken, turkey, beef, or fish with rice.  Potatoes or pasta.

·         Friday-Protein UP!  70% Protein 30% Carbs.

o   Breakfast - Egg white omelet with sliced meat or bacon and toast.

o   Lunch - Turkey or chicken sandwiches, mashed potatoes, rice, potatoes or pasta and vegetables.

o   Dinner - Chicken, turkey, beef, or fish with rice.  Potatoes or pasta.

o   You can add Carb and or Protein drinks for additional nutritional support.

 

C.     HIGH PERFORMANCE DAILY MULTIPLE VITAMIN/MINERAL “AMINO ACIDS” SUPPLEMENTATION

A combination of Multi-Vitamin, Multi-Mineral, Vitamin C and Bioflavonoids, Vitamin E.    The Vitamins C and B provide a gradual release over a prolonged period.

 

D.    WATER

Hydrates the body.  All bodily functions depend on water for survival.  Especially in muscles.   You must drink a minimum of 64 oz. of water a day and or drink to pee clear.   Muscle cramps are due to a lack of water and sodium.  You must hydrate yourself all week. Include sports drinks (ex. Gatorade) with your water to add essential electrolytes to your body.   Eating bananas and tomatoes will hell to increase your bodies electrolytes.

 

For many years, physicians have attributed cramping to the depletion of potassium or other minerals like calcium and magnesium from the body.  However, research indicates that these minerals are less likely to cause cramping.  The amounts of potassium, calcium and magnesium in sweat are low compared to those of Sodium and Chloride.  The other minerals are easily replaced by diet.

 

Taking Potassium tables for muscle cramps is extremely dangerous, as potassium can stop your heart!

 

Water Consumption:

1.       Before Exercise:  To ensure you begin in a well hydrated state.  Recommended 16 to 20 oz about 2 hours before activity.

2.       During Exercise:  11 oz every 15 min after starting activity to replace your projected fluid loss.

3.       After Exercise:  You should weight the same after activity as you did before activity – maintain proper hydration.

 

ATHELETS SHOULD KNOW THEIR SWEAT RATES!

When you sweat, you lose valuable electrolytes, which can cause muscle cramps.  Since seat rates can vary based on the individual, weather and intensity of exercise, athletes should measure:

 

How much weight you lose during exercise (in ounces)

+

How much fluid you consume during activity (in fluid ounces)

=

The amount you SHOULD drink to replace sweat loss.

 

E.     BODY FAR PERCENTAGES

Ideal percentage of total body fat to total body weight for optimum performance, is a maximum of 15 to 25% Total Body Fat depending on your specific position and or situation.  You should have your body fat % to total body weight tested.

 

F.     STRETCHING

Minimize muscle injuries – Daily flexibility stretching is essential for proper muscular development and to minimize muscular strain or tear.   Stretching should be performed before and after each training or exercise.

 

G.    REST

It is extremely important for appropriate muscular regeneration and optimum body performance.  Your body requires a minimum of 8 hrs. of sleep at night.

 

I hope you have found this information useful and will implement some of these recommendations in your everyday life.  Let’s just say, this is not anything new, but we need a reminder every now and then to get us back in track.   Whatever the case may be for you, if you have found this information useful, please let me know in the comments.    For other articles and reviews please visit my blog.

blog.passiveonlinemarketing.org

bobkasumyan.blogspot.com

www.passiveonlinemarketing.org

BlackWolf Review: Fuel Your Body Before You Step in the Gym

 

BlackWolf’s pre-workout is trusted by elite athletes and is the “secret” behind user’s intense workout sessions. Filled with clinically proven ingredients, each bottle contains 22 servings of high-end ingredients designed to reduce muscle fatigue, boost endurance, and fill you with energy.

Why Every Fitness Enthusiast Can Benefit from a Pre-Workout

Walking into the gym, a yoga studio or just going to play basketball, there will be days that you are tired and days when you seem to have endless amounts of energy. Nutrition plays a key role in energy levels and can either make you feel sluggish or ready for the session ahead of you.

A pre-workout can change your next exercise session with potent benefits that amateurs and professionals will enjoy.

 

The Benefits of Pre-Workout Supplements

Pre-workout supplements offer many potential benefits, including:

Energy Boost

Workouts can be a struggle if you do not have enough gas in your tank. When your energy levels are low, your performance suffers. Pre-workout supplements can help give you the energy boost you need to power through your workouts.

Better Athletic Performance

The energy boost you get from your pre-workout can help improve your performance, but the additional amino acids and other nutrients give that extra kick you need to push yourself to your limits.

Improved Focus

Many of the ingredients in pre-workout supplements do more than just improve your physical performance – they improve your mental performance, too. Focus is important for keeping your head in the game and giving each exercise your all.

Faster Recovery Time

Pushing yourself to your limits is the best way to get results with your workouts, but if it leaves you sore and fatigued for two days, you will have a hard time keeping up your routine.

Pre-workout supplements contain nutrients and other ingredients that support the recovery process, so you can get back to the gym faster.

 

BlackWolf Review: Can This Supplement Jumpstart Your Workouts?

Clinically proven ingredients have been packed into each 18.5g serving of BlackWolf. Each tub has 22 servings – enough for a full month if you take just the weekends off- and the formula is 100% transparent. The pre-workout, used by elite athletes, does three main things:

• 1     Provides lasting energy
• 2.      Increases your focus
• 3.      Maximizes your endurance

BlackWolf is powered by high-end, potent ingredients that are 100% free of eggs, meat and dairy. The eleven key ingredients that fill users with the energy to power through their workouts include:

6,000 mg of L-Citrulline Malate

L-citrulline is an amino acid that has been shown in a 2020 meta-analysis to enhance blood flow, exercise performance and speed up recovery time. The ingredient increases nitric oxide levels and increases ATP production, or the energy your muscles need to train harder.

3,200 mg of Beta Alanine

Beta alanine is known to delay muscle fatigue and increase the time it takes to exhaust muscles. In the gym, this directly translates to being able to perform more reps and even run faster for longer on the treadmill. Beta alanine alone allows you to push through each workout with more energy.

3,000 mg of Creatine Monohydrate

Creatine is one of the most widely used supplements in the fitness world. Studies show that creatine increases strength performance after twelve weeks and can lead to an 8% to 14% increase in a person's one-rep max.

Creatine allows for rapid synthesis of ATP when training to increase endurance, power, and performance.

2,000 mg of Betaine Anhydrous

Betaine is still being studied to determine why it can help increase performance. When taken in studies, participants that were given this ingredient performed much better than the placebo group.

It is believed that the ingredient’s role in helping form the amino acid methionine and its ability to increase protein synthesis are responsible for its positive impact on exercise, rep increases, strength and endurance.

1,000 mg of L-Arginine Alpha-Ketoglutarate (AAKG)

AAKG is a performance enhancer that improves performance and boosts nitric oxide production. This is a non-essential amino acid that can increase nitric oxide, which expands the blood vessels to allow more nutrients and oxygen to reach the muscles.

200 mg of Caffeine Anhydrous (Green Apple Only)

Caffeine is only present in the green apple version of the supplement. A well-known stimulant, caffeine boosts energy levels and preserves glucose levels in the body to reduce muscle fatigue.

1,000 mg Taurine

Taurine helps with muscle contraction allowing for stronger contractions, improved recovery and decrease in fatigue. A 2017 study found that this ingredient improves strength in young men and prevents rising oxidative stress. A reduction in oxidative stress reduces muscle soreness and damage.

600 mg L-Tyrosine

L-Tyrosine delays depletion of dopamine, norepinephrine, and adrenaline in the body. Since neurotransmission is kept high, you can maintain endurance capacity for longer and have faster reaction time, too.

320 mg Coconut Water Powder

Coconut water is filled with good-for-you electrolytes that keep you hydrated during an intense workout session. The additional hydration reduces the risk of muscle weakness and cramping mid-workout.

125 mg Dynamine

A potent natural stimulant, dynamine blocks adenosine buildup, which is known for impacting your energy and focus. Dopamine receptors are also activated, leading to an increase in mental sharpness, too.

5 mg BioPerine

BioPerine is a “support” that helps the body absorb other ingredients more efficiently. In fact, clinical studies indicate that absorption rates are increased by as much as 30%. Absorption rates are important for every ingredient on this list and enhances each ingredient’s benefits.

150 mg DMAE and 10 mg Huperzine (Fruit Punch Only)

These two ingredients are found only in the fruit punch version of BlackWolf. The ingredients do two main things: improve focus and improve concentration. The ingredients work by improving neurotransmission in the brain, allowing for higher levels of focus and cognitive performance.

When you have had a long night or busy day at work, you do not have to struggle through each gym session with barely enough energy to finish your first set. BlackWolf’s ingredients provide your body with the fuel it needs to push your limits every time you exercise.  I rely on pre-work out supplements to provide me that extra energy to push through my daily workout routine and I love my BlackWolf’s products.   I have tried them all and I believe you will love them too. BlackWolf is an extremely inclusive brand, aimed at men and women equally of all fitness levels and who are involved in all types of sports and exercise.   Click on link below and order yours today! 

 

Click here to try BlackWolf and transform your workouts for good.

Click here to view a promotional video for BlackWolf

 

 

 

 

Follow me on social media:

www.passiveonlinemarketing.org

bobkasumyan.blogspot.com

blog.passiveonlinemarketing.org

Testogen Review: Can This Simple Supplement Reverse Low Testosterone?

Testosterone is present in both men and women. Women naturally have low testosterone levels, while men rely on testosterone for muscle mass and strength. In men, the testicles primarily make testosterone. Women’s ovaries also make testosterone, though in much smaller amounts. The production of testosterone starts to increase significantly during puberty and begins to dip after age 30. So, if you a male over 30 years old, you might want to read this article very carefully, and if you are over 40 and 50 years old, like me, it is still not too late to do something about it. Through my research and various product trials, I came across a product that I believe works well for me as I tend to spend a lot of time in the gym, where that extra energy comes in handy. Testogen may be right of your too!

But before I dive into my Testogen review, let us see why men over 40 need to think about supplementing testosterone production.

 

Click here to try Testogen for yourself.

Why Active Men Over 40 Should Take a Testosterone Supplement

Testosterone is what makes a man a man. Men naturally have higher levels of testosterone that results in:

•          Muscle mass
•          Strength
•          Body hair

Low testosterone, in healthy men, does not occur until later in life, but men at 40 will experience a decline in testosterone production every year. Typically, you will lose 1% of testosterone annually, which can lead to lower sex drive, tiredness, loss of muscle mass and more.

Your testosterone levels should be between 300 and 1,000 ng/dL, or nanograms per deciliter.

A simple blood test is all that is required to test if you have low testosterone. Many men over the age of 40 will begin to take supplements because they want to maintain their muscle mass and strength.

Saliva tests are also available. One study indicates that saliva tests are relatively accurate, although they are not as accurate as blood tests.

Supplementation offers numerous benefits that you would not enjoy with more serious treatments, such as TRT.

Click here to try Testogen for yourself. 

The Benefits of Testosterone Supplements

Generic supplements are not enough for you to boost your low testosterone. You need a specifically formulated supplement that works naturally with your body to boost production without causing any harsh side effects.

When you choose a supplement over TRT or other forms of treatment, you will benefit from:

•          Ingredients that naturally increase production
•          Improved mood
•          Enhanced quality of life
•          Aid in muscle mass growth and bone density
•          Boost memory and critical thinking

Supplements can help you fight aging and maintain the strength and muscle mass to maintain a high quality of life. Supplements also have a low risk of severe side effects, making them a safe choice for anyone trying to boost their testosterone levels.

If you are considering a strong testosterone supplement, Testogen has the ingredients you need to start producing higher levels of testosterone.

Testogen Review: Can This Supplement Boost Testosterone Levels?

Testogen is a natural supplement designed to help stimulate your body’s testosterone levels. It uses 11 powerful and pure ingredients that work together to naturally boost your T levels. Testogen can help:

•          Increase muscle mass
•          Give you a stamina boost
•          Improve your mood
•          Boost your concentration

Testogen has worked well for me, and I believe that is because it is formulated with ingredients that have been shown to help with testosterone production. The ingredients in this supplement also offer other benefits.

The active ingredients include the following vitamins, minerals, and phytonutrients:

D-Aspartic Acid

This amino acid plays an important role in lean muscle mass building, stamina, and strength. It also helps the body make and release hormones.

Research shows that D-aspartic acid can stimulate the release of a hormone that ultimately boosts testosterone production. This amino acid is also needed for the production and release of testosterone.

Magnesium

Magnesium is an important mineral that plays a role in many bodily functions, including hormone function. One study found that magnesium supplementation helped boost total and free testosterone levels in both athletes and sedentary individuals.

Magnesium also helps with muscle soreness; can help you feel more relaxed and even help with athletic performance.

Vitamin D3

Known as the sunshine vitamin, the body produces Vitamin D3 (which is a hormone) when it is exposed to the sun. Along with boosting your immune system and supporting bone health, vitamin D3 can also help boost your testosterone levels.

In fact, one study involving 200 participants found that vitamin D3 supplementation helped increase total, bioactive, and free testosterone significantly.

Nettle Leaf Extract

Nettle leaf extract is known to increase the amount of free testosterone in the body because it binds to SHBG (sex hormone binding globulin).

Nettle leaf may also help reduce inflammation, better regulate blood sugar levels, and improve blood pressure.

Korean Red Ginseng Extract

Ginseng has long been used to help boost libido and testosterone levels in men. In one study, rats were given 5% Panax ginseng (Korean red ginseng) for 60 days, and they saw significant increase in blood testosterone levels.

Panax ginseng can also help improve your focus, stamina, and performance.

Fenugreek Extract

Fenugreek contains potent antioxidants that help fight against damaging free radicals, but this herb can also help boost your stamina, strength, and vitality.

One study found that supplementing 500mg of fenugreek increased testosterone levels and improved body fat and strength.

Vitamin K1

An important vitamin that boosts D3 absorption and helps support strong bones.

Vitamin B6

In addition to stimulating T level production, vitamin B6 can also help improve your mood and focus.

Zinc

An essential mineral that our diets are often lacking. Zinc is a known drive stimulator and it also provides immune support.

A lack of zinc can lead to lower testosterone levels, although researchers are still unsure of why this happens.

Bioperine 95% Piperine

Bioperine is not responsible for a direct increase in testosterone. Instead, the ingredient can improve bioavailability of many of the compounds in Testogen. Piperine, or black pepper, does have inhibitory effects on the enzymes relating to high T levels.

Boron

Boron is found in mineral deposits, but it can also be found in the food you eat. It is believed that Boron can assist with the body’s natural testosterone production. One study from 2015 found that taking just 6mg or Boron per day for a week increased free testosterone levels by almost 25% and allowed for the testosterone to bind with the protein in participants’ blood.

The bottom line

Testosterone is crucial for many aspects of sexual health and body composition. A wide range of testosterone-boosting supplements are available, but only a few have significant research to support their use. Low testosterone does not have to lower your quality of life. Testogen is a product I have been taking for a while and it works great. I take this supplement regularly, and I have noticed a complete difference in my day-to-day life. As a person that exercises on a regular basis, I feel strong and can reach performance levels I was not able to reach in years.

I recommend this to all men over 40 as I believe it will make a difference!

 

Click here to try Testogen for yourself.

 

Follow me on social media:

 

www.passiveonlinemarketing.org

blog.passiveonlinemarketing.org

11 Proven Benefits of Olive Oil

 

The olive tree is one of the oldest known cultivated trees on the planet. The olive was so prized for its health benefits and taste; it may have even been considered a source of wealth in ancient times.

Today, olive oil is consumed all across the world and is still an integral part of the Mediterranean diet.  I have started taking a shot of olive oil first thing in the morning on an empty stomach. It’s a great way to feel satiated in the morning and get the body up and running.  It has helped me to bring up my good cholesterol level since I started on this regiment.   I believe the benefits of taking a spoonful in the morning are far more and I intend to continue as long as olive is around (Watch me take a spoonful of olive oil).   

Here are other benefits of olive that we often ignore to recognize and take it for granted.   Many of these are proven and are backed by science.

Proven Benefits of Olive Oil

Olive oil offers many benefits for the mind and body. Whether applied topically or eaten with meals, olive oil can help support health and well-being.

1. May Help Reduce Inflammation

Chronic inflammation has been linked to a number of diseases, including cancer, heart disease, type 2 diabetes and arthritis.

Oleic acid makes up 73% of the oil content in olive oil. Oleic acid is a monounsaturated fat that has been shown to reduce inflammation. It’s also been shown to reduce levels of inflammatory markers, such as C-reactive protein.

Olive oil is also rich in antioxidants that help fight inflammation-causing free radicals. One of the key antioxidants that works against inflammation is oleocanthal, which has been shown to have similar effects to ibuprofen.

2. Promotes Cardiovascular Health

Olive oil is often promoted as a heart-healthy fat, and there is evidence that extra-virgin olive oil (EVOO) can benefit the heart in many ways.

For starters, EVOO is rich in polyphenols that may help reduce the risk of heart disease. It can also help reduce plaque formation in the arteries and cholesterol levels. 

One study found that regular consumption of EVOO helped reduced the dosage for hypertension drugs in participants.

3. Antibacterial Properties

Research shows that olive oil may have antibacterial properties that may destroy the bacteria associated with stomach cancer and ulcers.

Test-tube studies have also found that EVOO may even help fight against strains of bacterium that are resistant to antibiotics. One human study suggests that taking 30 grams of EVOO daily can help eliminate certain bacterial infections in up to 40% of people in just two weeks.

The antibacterial properties of olive oil may help combat infection.

4. A Rich Source of Antioxidants

Olive oil is a rich source of antioxidants that can help fight damaging free radicals. Along with its fatty acids, which have antioxidant properties, this oil also contains vitamins E and K, both of which are antioxidants.

The body is constantly fighting oxidative stress. Oxygen inside of the body splits into single atoms (called free radicals), and because electrons like to be in pairs, these single atoms roam the body looking for other electrons to pair with. As they roam and scavenge the body, they damage proteins, cells and DNA.

Antioxidants help neutralize free radicals to help prevent this damage. When the body can’t fight back against oxidative stress, it can lead to disease.

In addition to fighting inflammation and free radicals, olive oil can also help prevent the oxidation of blood cholesterol.

EVOO contains more than 20 different phenols, a group of antioxidants that may have cancer-fighting and heart health-promoting properties. Phenols can be powerful cell protectors.

5. May Help Prevent Obesity

Excess dietary fat can cause weight gain, but research shows that the Mediterranean diet – which is rich in olive oil – may actually prevent obesity.

One study involving 7,000 Spanish college students found that olive oil consumption was not linked to weight gain.

Some plant phenols may also help combat obesity by regulating cell function. The polyphenols in EVOO can help boost insulin sensitivity and fat metabolism while regulating blood sugar levels.

The monounsaturated fats in olive oil can also promote healthy weight and prevent obesity. Animal studies have found that diets rich in monounsaturated fats prevented weight gain and the accumulation of fat.

Olive oil is also an excellent source of medium-chain triglycerides, which has been linked to weight loss and healthy weight maintenance.

6. May Protect Against Type 2 Diabetes

At least 400 million people across the world have type 2 diabetes. With more people leading sedentary lifestyles and eating poor diets, type 2 diabetes has become a growing problem across the world.

Olive oil may help prevent type 2 diabetes. Studies have shown that olive oil can help regulate blood sugar levels while improving insulin sensitivity.

One clinical trial involving 418 people found that following the Mediterranean diet with a high consumption of olive oil reduced the risk of diabetes. Risks were lower even without significant changes in physical activity or body weight.

7. May Protect Against Alzheimer’s Disease

An estimated 50 million people have dementia across the world, and up to 70% of those cases are Alzheimer’s disease.

The neurodegenerative condition is believed to be caused by a build-up of beta-amyloid plaques in brain cells.

One study in mice found that olive oil contains substances that can remove those plaques.

Another human study found that following the Mediterranean diet with olive oil helped brain function.

A separate study found that mice receiving extra virgin olive oil performed better on memory and maze tests compared to mice that didn’t receive the oil. Brain tissue analysis also showed that the olive oil-eating mice had better neuroplasticity and synapse function compared to the control group.

8. Great for the Skin

Olive oil is a common ingredient in beauty and skincare products. It's an excellent moisturizer, and it’s rich in vitamins and antioxidants that benefit the skin, including vitamins A, D, E and K.

The antioxidants in olive oil may also help reverse the damage caused by ultraviolet radiation. Its antibacterial effects can help combat acne by killing bacteria.

Olive oil is an excellent skin moisturizer, and it’s also comedogenic, which means it won’t clog your pores. It also acts as a barrier to protect your skin against irritants.

While you can apply olive oil to your skin (it’s also found in many moisturizing and skin treatment products), you can also consume it in your diet to enjoy its skin-healing benefits. It can be used all over.

9. Promotes Healthy Gallbladder Function

Drinking olive oil can benefit the gallbladder by increasing the production of bile and pancreatic juices.

Healthy production of bile and pancreatic juices can help decrease the risk of gallstones and is necessary for the breakdown of fats.

Olive oil and lemon juice has been used for centuries in European folk medicine to flush gallstones, so it’s no surprise that it can also be used to help prevent them in the first place.

10. Promotes Healthy Bones

Throughout most of our lives, our bones are constantly breaking down and reforming. After age 50, the breakdown of bone starts to outpace the formation of bone. In some cases, bone loss can lead to the development of osteoporosis.

Preventing or minimizing bone loss is key to preventing osteoporosis.

The polyphenols in olive oil can help keep your bones healthy and strong as you age. Olive oil can help increase bone formation while helping with the breakdown of calcium.

In fact, research shows that a diet rich in vegetables, fruits, olive oil, unrefined grains and fish can help reduce hip bone loss in just 12 months.

Oleuropein, a primary phenolic compound in olive oil, may boost osteoblast formation, which can help prevent bone loss associated with osteoporosis.

Animal research has shown that anti-inflammatory effects of olive oil may help prevent bone loss.

11. May Help with Rheumatoid Arthritis

At least 20 million people worldwide are living with rheumatoid arthritis (RA). This chronic inflammatory disorder not only affects the joints, but can also damage blood vessels, the lungs, skin, eyes and other body systems. It’s considered an autoimmune disorder, and it can cause painful joint stiffness.

The cause of rheumatoid arthritis isn’t well understood, but it causes the immune system to erroneously attack healthy cells.

Research shows that olive oil may reduce oxidative stress (thanks to its antioxidants) and improve inflammatory markers in people with rheumatoid arthritis.

One study also found that, when combined with fish oil, olive oil helped improve joint stiffness and handgrip strength in people with rheumatoid arthritis.

 

Maximizing the Benefits of Olive Oil

To truly maximize the benefits of olive oil, you need to make sure that you’re consuming the right type.

Pure, cold-pressed, extra-virgin olive oil retains more bioactive compounds and antioxidants than more refined versions of the oil.

Make sure that you buy from a reputable brand, as many olive oils that are labeled “extra virgin” are diluted with more refined oils. Check for quality certification and read the ingredients label to make sure you’re buying authentic extra-virgin olive oil.

Olive oil offers many potential health benefits, and it’s a healthy fat that’s easy to add to your diet. Whether you take a “shot” in the morning on an empty stomach or add it to your daily meals, there are so many ways to reap the benefits of olive oil.  So, enjoy your olive oil and improve your health!

You can see my recommendation and buy it Here.   

Follow me on social media.

 

 

www.passiveonlinemarketing.org

blog.passiveonlinemarketing.org

bobkasumyan.blogspot.com