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ACTIVE VACATION

 

FOR AN ACTIVE VACATION WE OFFER YOU PROFESSIONAL TRAINERS

You can join our group exercises or any challange you would like, during your vacation in our hotel with our AWAROS GYM Professional trainers.

 

FREE TO CHOOSE DAILY SCHEDULE

TIME TRAINER 1 TRAINER 2
8.00 SOUND AND SOUL (PAZARTESI CARSAMBA CUMA) / YOGA(SALI PERSEMBE CUMARTESI) BEACH RUN PAZARTESI CARSAMBA CUMA) / TREKKING (SALI PERSEMBE CUMARTESI)
9.45 YOGALATES(PAZARTESI CARSAMBA CUMA) / PILATES(SALI PERSEMBE CUMARTESI) MINI MORNING GYM (FOR KIDS EVERY DAY)
10.30 ABS – BUTTS (PAZARTESI CARSAMBA CUMA) / MATWORK (SALI PERSEMBE CUMARTESI) FITNESS (EVERY DAY)
11.30 BABY FIT(PAZARTESI CARSAMBA CUMA) / PRAGNANCY WORKOUT(SALI PERSEMBE CUMARTESI) TABATA(PAZARTESI CARSAMBA CUMA) / STATION WORKOUT(SALI PERSEMBE CUMARTESI)
14.00 YOGAMINI (FOR KIDS EVERY DAY) STRONGMAN CHALLANGE (PAZARTESI CARSAMBA CUMA) / CROSSFIT (SALI PERSEMBE CUMARTESI)
14.45 CORE CHALLANGE / CRUNCH  
15.15   JUMP AROUND / TOTAL BODY (MALZEMEYE GORE)
15.30 STRETCHING SEA GYM / WATER GYM
17.00 FIGHT CARDIO / STEP AEROBIC MINI RUNNERS (FOR KIDS)

Regarding your mood and energy you can join in any exercise or challenge you wish

 

RISE UP RUN

Running on an empty stomach – yes or no? There are lots of different opinions on this topic. For some, it is a regular part of their training, while for others, working out on any empty stomach is out of the question. In today’s blog post, we are going to look at the three biggest myths and show you the truth behind them.

1. “Working out on an empty stomach leads to muscle loss”

The general opinion in the gym is that working out without breakfast leads to muscle loss. But don’t worry, your muscles won’t disappear right away. It is often wrongly assumed that without food intake, the body lacks the necessary carbohydrates and glucose (sugar) for a training session in the morning. According to this view, the body is forced to break down muscle protein to get the energy it requires. So in other words, the body loses muscle. But this is not exactly 100% accurate: The body stores glucose in the form of glycogen (stored form of sugar) in the liver and muscles. Over the course of the night, the body’s levels of insulin (which helps cells absorb sugar and inhibits fat loss) and liver glycogen decrease. But the body still has the muscle glycogen stores. So when you start your morning run, your body initially gets its energy from the glycogen stored in your muscles.

But as your workout continues, the stores of glycogen – or simply, carbohydrates – in your muscles are virtually depleted. Therefore, your body is forced to find a different supply of energy and it increasingly resorts to free fatty acids for fuel. If you now crank up the intensity of your workout, your body, in order to make up for the lack of glycogen and the insufficient supply of energy from fats, will also obtain the energy it needs by breaking down proteins (i.e. amino acids). Only then do you run the risk of losing muscle. However, most runners will have already stopped their workout by this point. For a massive lack of glycogen is normally accompanied by symptoms such as dizziness, weakness and fatigue.

2. “Working out on an empty stomach is the best method to lose weight”

Working out on an empty stomach is often touted as the best way to burn fat and lose weight. While it is true that running on an empty stomach, if done in the right way, can eventually force your body to increasingly obtain the energy it needs from free fatty acids, this is not the decisive factor in losing weight.

The percentage of energy produced by burning fat is quite high, but the total energy expenditure (TEE) and thus calorie consumption are relatively low due to the low training intensity. In the case of a high-intensity running session, like interval training, the percentage of energy produced by burning fat is significantly lower. However, the TEE and the calorie consumption are many times higher. At the end of the day, what matters most in weight loss is the energy balance: If you burn more calories than you consume, you lose weight. Therefore, high-intensity running sessions are preferable to running on an empty stomach when it comes to losing weight.

3. “Running on an empty stomach increases your endurance”

Workouts on an empty stomach are not a good idea for leisure athletes who want to improve their performance. Training duration and intensity are severely restricted by the lack of glycogen. Therefore, the intended training stimulus is rather low. A high-quality workout lasting longer and at a higher intensity is better for increasing your performance.

Scientific studies on professional athletes have shown that very positive effects can be achieved by specific workouts with previously emptied glycogen stores. This causes your body to optimize and economize its fat metabolism. The body learns to make do longer with the glycogen stored in the muscles. However, there is no substantial evidence showing that this leads to improved race performance. At the same time, it is important to note that regular training with previously emptied glycogen stores can adversely affect your health.

Even if there are more effective methods of losing weight or improving endurance, running on an empty stomach can add some welcome variety to your training. This kind of training is particularly suited for morning people who want to get their workout in before breakfast.

Read more: https://www.runtastic.com/blog/en/the-3-biggest-myths-about-running-in-the-morning-on-an-empty-stomach/

 

Nature calls

Taking A Walk In Nature Could Be The Best Thing You Do For Your Mood All Day

When you’re feeling a deluge of negative emotions, you know that it can be helpful to “walk it off.” And according to a new study, there’s evidence to back up the stress-releasing strategy.

The study, conducted by researchers at the University of Michigan, found that taking group nature walks is associated with a whole host of mental health benefits, including decreased depression, improved well-being and mental health, and lower perceived stress. And the positive effects on mood seemed to be especially strong among people who had recently experienced a traumatic life event, like a serious illness, death of a loved one or divorce.

The study, published in the journal Ecopsychology, included 1,991 people who were part of England’s Walking For Health program, which hosts over 3,000 walks each week. Researchers compared people who participated, and did not participate, in group walks in nature.

In addition to seeming to promote mental health, the nature group walks also “appear to mitigate the effects of stressful life events on perceived stress and negative affect while synergizing with physical activity to improve positive affect and mental well-being,” the researchers wrote in the study abstract.

“Walking is an inexpensive, low risk and accessible form of exercise and it turns out that combined with nature and group settings, it may be a very powerful, under-utilized stress buster,” the study’s senior author Sara Warber, associate professor of family medicine at the U-M Medical School, said in a statement. “Our findings suggest that something as simple as joining an outdoor walking group may not only improve someone’s daily positive emotions but may also contribute a non-pharmacological approach to serious conditions like depression.”

The new findings join a growing body of research demonstrating the numerous physical and mental health benefits of walking. Getting your daily steps in could lead to better cardiovascular health, reduced stress, improved mood and self-esteem, healthy weight, strengthened bones, and boosts in creative thinking. Walking outside may be particularly advantageous for well-being: A 2013 British study found that simply walking in green spaces may out the brain into a state of meditation. And jogging outdoors makes people 50 percent happier than working out in a gym, another study found.

Read more: https://www.huffingtonpost.com/2014/09/23/walk-nature-depression_n_5870134.html

 

SOUND & SOUL

Have you ever noticed how you breathe when you feel relaxed? The next time you are relaxed, take a moment to notice how your body feels. Or think about how you breathe when you first wake up in the morning or just before you fall asleep. Breathing exercises can help you relax, because they make your body feel like it does when you are already relaxed.

Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.

The way you breathe affects your whole body. Breathing exercises are a good way to relax, reduce tension, and relieve stress.

Breathing exercises are easy to learn. You can do them whenever you want, and you don't need any special tools or equipment to do them.

You can do different exercises to see which work best for you.

Read more: https://www.webmd.com/balance/stress-management/stress-management-breathing-exercises-for-relaxation

 

STRETCHING

Here are some of the benefits of stretching:

Improves flexibility – Being flexible is beneficial for everyday life. It allows you to push your body beyond its comfort zone, thus increasing your overall physical ability.

Improves the range of motion in your joints – This provides better balance, which will help keep you mobile and less susceptible to falls.

Improves circulation – Stretching increases the blood flow to your muscles, thus improving your circulation.

Relieves stress – Stretching relaxes tense muscles that often accompany stress. This helps relax the mind as well.

Injury prevention and recovery – Stretching helps condition the muscles and joints, thus helping to prevent injuries and reduce recovery time.

Improves posture and technique– Stretching prevents muscles and joints from seizing up and improves elasticity, allowing better posture and technique. And it doesn’t just end there…

Increased length of relaxed muscles

Increased power and elasticity of our muscles

Increased endurance and metabolism

Assist in achieving better coordination, muscle control and proper technique in sport

Enable your body to perform more with less energy

It simply feels good!

Read more: http://www.stretchaflex.com/benefits-of-stretching#ixzz574Vf28vj

 

YOGALATES

Yogalates is a type of exercise inspired by yoga and Pilates, as its name suggests. It is said to harness the physical and mental benefits of both practices, and its advocates describe it as a comprehensive exercise system. It can be taught in classes, one-on-one sessions and workshops.

Yogalates was created in 1997 by a personal trainer, Jonathan Urla, and later developed and popularized by Louise Solomon. It is described as an evolving method, which continually adapts in the face of new research and methodology to ensure functional movement and whole body health.

Yogalates is sometimes thought of as a fusion practice of "East meets West," because it merges the ancient Indian practice of yoga with the Western practice of Pilates, which was developed by Joseph Pilates in 1920s Germany. It combines the yogic focus on enhanced mind and body awareness, strength, stamina, flexibility and balance, with Pilates techniques to improve posture and create a strong, stable foundation for movement.

A Yogalates class may include popular yoga postures like downward-facing dog and the warrior poses with Sun Salutations, stretching and intense core and abdominal strength work. Some exercises may require the use of props such as blocks, resistance bands and weights to intensify the effect. Yogalates may also feature breathing exercises, guided mindfulness and relaxation, depending on the teacher and style. It is likely to have a strong focus on alignment.

As well as the benefits of yoga and Pilates, Yogalates is believed to be particularly effective for improving muscle tone, developing a slimmer, stronger physique and even weight loss.

Read More: https://www.yogapedia.com/definition/9527/yogalates

 

CORE CHALLANGE

The CORE Challenge is a transformative step-by-step health program that gives you all the tools you need to become your healthiest, happiest, most fulfilled self.

This is not a diet. This is a life-changing experience.

Read More: https://www.corefoods.com/pages/core-challenge

 

KETTLES UP

The kettlebell first originated in 18th century Russia and is a ball of cast iron with “horns” that shape into a handle. The handle is what is used the most, but the horns are useful when different holds are needed, like during squats for example. So what’s special about a kettlebell compared to dumbbells and other weight training tools? A kettlebell’s weight is not distributed evenly like it is with dumbbells. This creates the need to counterbalance and stabilize your body during kettlebell exercises, which are amazing for core strength, balance, and coordination.

What’s even more interesting is that a 2013 study1 done by the University of Wisconsin – La Crosse over a period of eight weeks showed that athletes (with experience in strength training) not only had their strength improve, but core strength jumped by 70%. Also, aerobic ability increased 13.8% and balance improved by leaps and bounds. This is not only valuable for the everyday Average Joe, but also for people who may lack balance and strength, like older adults and the physically challenged.

Read More: http://www.lifehack.org/573737/the-benefits-kettlebell-exercises-you-might-not-know

 

STEP UP

A step aerobics session typically consists of sets of choreographed movements performed on a raised platform. The movements are usually accompanied by music and are designed to work the lower body, upper body and cardiovascular system.

 

CROSSFIT

CrossFit is a fitness regimen developed by Greg Glassman over several decades. Glassman, CrossFit's Founder and CEO, was the first person in history to define fitness in a meaningful, measurable way: increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health.

CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

The community that spontaneously arises when people do these workouts together is a key component of why CrossFit is so effective, and it gave birth to a global network of CrossFit affiliates that number over 13,000. Harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means.

The CrossFit program is driven by data. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout. This data has important value well beyond motivation.

Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results. The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing.

Read More: https://www.crossfit.com/what-is-crossfit

 

HIIT ME

HIIT is all the hype lately. According to a survey conducted by The American College of Sports Medicine, it holds steady among the top fitness trends for 2017 (along with wearable tech and bodyweight training). So what’s this type of training all about? What is it with HIIT?

HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. “A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery,” says Eric Salvador, NASM, NSCA, head instructor at The Fhitting Room in New York City. “This afterburn effect is referred to as excess post-exercise oxygen consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.”

HIIT the Spot: The Benefits of Interval Training

1. Increases Your Metabolism

Combing high intensity with interval training results in EPOC, which speeds your metabolic rate and “translates into a metabolism boost for up to 48 hours after a complete HIIT routine,” says Salvador. This means you’ll still be burning fat even after you’ve left the gym.

2. Quick and Convenient

Long gone are the days of not having enough time for exercise. HIIT workouts can be done anywhere: at home, in a hotel room, in a park, at the beach, etc. And most are 30 minutes or less! Who can’t spare that?

3. No Equipment Necessary

No dumbbells? Not to worry! HIIT workouts generally use only your body weight, since the focus is on getting your heart rate up and keeping it there. These workouts result in “optimal muscle building and muscle retention couples with fat loss and increased calorie burn,” says Salvador.

Read More: http://dailyburn.com/life/fitness/high-intensity-hiit-workout/

 

BOOT CAMP

A fitness boot camp is a type of group physical training program conducted by gyms, personal trainers, and former military personnel. These programs are designed to build strength and fitness through a variety of intense group intervals over a 1-hour period of time

Boot Camp training often commences with dynamic stretching and running, followed by a wide variety of interval training, including lifting weights/objects, pulling rubber TRX straps, pushups/situps, plyometrics, and various types of intense explosive routines. Sessions usually finish with yoga stretching. Many other exercises using weights and/or body weight, similar to CrossFit routines, are used to lose body fat, increase cardiovascular efficiency, increase strength, and help people get into a routine of regular exercise. Many programs offer nutrition advice as well. It is called "boot camp" because it trains groups of people, may be outdoors, and may or may not be similar to military basic training.

Read More: https://en.wikipedia.org/wiki/Fitness_boot_camp

 

FITLATES

Fitness Pilates is a training option that focuses on the body as a human kinetic chain. By applying the fundamental Pilates technique and exercises, Fitness Pilates aims to offset musculoskeletal imbalances.

The aim of Fitness Pilates is to identify basic postural imbalances (see below on posture) and through Pilates based exercises:

Increase muscular balance and strength

Improve client’s posture

Facilitate the clients’ ability to optimally function occupationally and recreationally.

The Pilates technique focuses on strengthening the centre by relearning the mind and body to recruit core muscles. Basic Pilates involves finding and maintaining the neutral position of the spine during standing, prone and supine positions. This is often referred to as CORE STABILITY.

You will learn:

Contraction of the Transversus Abdominus and pelvic floor.

Maintaining stabilization of the core muscles whilst being challenged by movement of the limbs.

Increased flexibility and strength of the lumbar, thoracic and cervical spine.

Deep thoracic breathing

Hereditary

Type of work

Injuries

Daily activities

Pregnancy

Emotional state

Sport and leisure activities

State of health, weight and physical fitness

Feet – collapsed arches, feet rolling in or out

An elevated hip or shoulder

One side of the body rotated forward or back

Pelvis and hips tilted to the front, back or side

Rounded back/shoulders

Drooping chest and shoulders

Head jutting forwards

Hyper-extended lower back, or too flattened

Read More: http://www.fransfitnesspilates.com/about-us/what-is-fitness-pilates/

 

MATWORKERS

During Pilates movements, the focus on strengthening and lengthening the muscles at the same time produces long, lean, strong overall muscle tone that doesn’t create bulk.

 

TAE-BOO

Tae Bo is a total body fitness system that incorporates martial arts techniques such as kicks and punches, which became quite popular in the 1990s. It was developed by American Taekwondo practitioner Billy Blanks. Such programs use the motions of martial arts at a rapid pace designed to promote fitness.

Tae Bo has been characterized as an excellent cardiovascular workout with very good distractions.

Because of the movements it involves, Tae Bo is effective in toning and defining the body's musculature. It can also improve one's balance, flexibility, coordination and has cardiovascular benefits. According to Blanks, the cardiovascular benefits are a result of the dance moves added to the already high-energy workout. An hour-long Tae Bo workout will burn 500 to 800 calories, compared with the 300 to 400 calories burned with a more conventional aerobics class.

DANCE FIT

 

Dance fitness is a type of group fitness (or group exercise) class that incorporates some or many forms of dance. It’s a full body aerobic workout, divided into different tracks that provide peaks and troughs of intensity. The overall intensity of a class varies depending on the style you’re doing.

Dance fitness classes offer a relaxed environment where you can really let your inhibitions go, get the results you want, learn some new moves and meet some great people along the way.

Taking part in dance fitness regularly will increase your fitness, transform your body, boost your confidence, and ease stress. You’ll also pick up some fantastic new moves you can show off when the dance floor calls!

Whether you’re hoping to lose weight or tone up (or even if you just get bored of doing the same thing too much), you’ll get the results you want faster by keeping your body challenged and always guessing. Mix up your regime by doing a few different classes, the more styles you do the more you keep your body on its toes!

Read More: http://www.thisgirlcan.co.uk/activities/dance-fitness/

 

ABS & BUTTS

Your glutes and abs muscles might not seem like they work together, but doing a combo butt and abs workout can be a strategic way to work your muscles efficiently and safely.

 

SURVIVOR

Full body workout, Promotes quick-thinking skills, Fosters creativity, Boosts confidence, Skill - related fitness, Builds core strength, Bone strength, Cardiovascular endurance, Reduces antisocial behavior. (ONLY IN EUPHORIA TEKIROVA HOTEL & EUPHORIA PALM BEACH RESORT)

 

JUMP AROUND

Trampoline exercise, also called rebounding, is almost 70 percent more effective in fitness training than jogging on a track for the same amount of time according to a 2006 NASA research report published in the journal "Aviation, Space and Environmental Medicine." Even the most intense trampoline exercise inflicts less bone and joint impact than running. The best trampoline exercises burn calories, build heart and lung fitness and improve your balance.

Anti-Gravity

With each bounce on a trampoline, you fight the pull of gravity. The higher you jump, the more energy you use, which increases the number of calories you burn. Each landing on a trampoline not only stops your downward movement, but also accelerates you back up, forcing your muscles to react to as much as three times the force of gravity. Rebounding also fine-tunes your sense of balance. Your moment of weightlessness in the air with each bounce exercises a variety of muscles to maintain your orientation for each landing.

Vertical Elevation Dance

As with all trampoline exercises, the basic movement of the vertical elevation dance is jumping up and down. However, at the top of each jump, during the time you hover motionless, you can introduce a few dance moves. These might include a full body twist, an energetic kick, pulling up and hugging your knees or almost anything else that lets you return to the proper, straight upright position before landing. Jump to a lively music beat for rhythm and speed. Select dance routines that emphasize muscles you want to build.

Jumping Jog

The jumping jog combines the benefits of jogging with trampoline jumping, but without the high impact stress of street running. This routine begins at the center of your trampoline, with a few gentle warm-up jumps to establish your balance. Gradually increase the height of your vertical spring. Once you have a steady rhythm of high jumps, start to jog by landing on an alternate foot with each jump. Lift each knee as high as you can for each step. Continue for three minutes. Lengthen the time for more intense cardiovascular and calorie burning benefits. Wind down by returning to your gentle, vertical warm-up routine.

Simple Vertical Bounce

Many trampoline exercise experts advise a simple vertical bouncing routine as one of the best exercises for general muscle toning. The repeated cycling between weightlessness and multiples of normal gravity stimulates flow in your lymphatic system, which enhances clearance of waste from exercising muscles and stimulates your immune system. The simple vertical bounce requires only that you jump at the center of the trampoline bed in smooth movements, making sure you bounce hard enough to lift your feet with each elevation. If you are not confident of your balance in jogging or dancing trampoline exercises and you do not have a spotter, the simple vertical bounce is safest. For all trampoline exercises, observe safety regulations.

Read More: https://www.livestrong.com/article/403084-the-best-trampoline-exercises/

 

PROFESSIONAL TRAINERS, ALSO FOR YOUR LOVELY KIDS

 

Does your kid dislike competitive sports? There are plenty of fun, extracurricular non sport activities.

 

TIME TRAINER 1 TRAINER 2
8.00 SOUND AND SOUL (PAZARTESI CARSAMBA CUMA) / YOGA(SALI PERSEMBE CUMARTESI) BEACH RUN PAZARTESI CARSAMBA CUMA) / TREKKING (SALI PERSEMBE CUMARTESI)
9.45 YOGALATES(PAZARTESI CARSAMBA CUMA) / PILATES(SALI PERSEMBE CUMARTESI) MINI MORNING GYM (FOR KIDS EVERY DAY)
10.30 ABS – BUTTS (PAZARTESI CARSAMBA CUMA) / MATWORK (SALI PERSEMBE CUMARTESI) FITNESS (EVERY DAY)
11.30 BABY FIT(PAZARTESI CARSAMBA CUMA) / PRAGNANCY WORKOUT(SALI PERSEMBE CUMARTESI) TABATA(PAZARTESI CARSAMBA CUMA) / STATION WORKOUT(SALI PERSEMBE CUMARTESI)
14.00 YOGAMINI (FOR KIDS EVERY DAY) STRONGMAN CHALLANGE (PAZARTESI CARSAMBA CUMA) / CROSSFIT (SALI PERSEMBE CUMARTESI)
14.45 CORE CHALLANGE / CRUNCH  
15.15   JUMP AROUND / TOTAL BODY (MALZEMEYE GORE)
15.30 STRETCHING SEA GYM / WATER GYM
17.00 FIGHT CARDIO / STEP AEROBIC MINI RUNNERS (FOR KIDS)

Does your kid dislike competitive sports? There are plenty of fun, extracurricular non sport activities. Incorporating sport into a child’s daily routines can help create a solid foundation for life. Allowing children to understand each movement they perform and know why they are doing it helps provide children to opportunity learn to appreciate their bodies at a young age.

 

YOGIMINI

Introducing your children to yoga at an early age can help them learn healthy lifestyle habits and set the foundation for a fit future. Get your family practice started with these kid-friendly yoga poses.

 

PILATE-KIDS

Pilates Exercises for Kids Designed to build muscle strength, flexibility and endurance, Pilates is an exercise method in which you need little more than your body and a mat.

 

ZUMBIDS

Zumba Kids classes feature kid-friendly routines based on original Zumba choreography. We break down the steps, add games, activities and cultural exploration elements into the class structure.

 

KID JUMPERS

Learning with movement, Fun and taking responsibility does fit together! Kids are learning with movement. Therefore we provide in our concept Multifaceted examples for games and physical activities to improve health.

 

FAMILY FUN RACES

If you want to get your kids off the couch and away from the video games there are fun outside games they can play.

Outside games can help them get some exercise and some fresh air.

You may even have a good time playing these games with them.

Some fun outside games for kids include kick the can, over the roof and scavenger hunt.

 

RACE&PLAY TOGETHER

DON’T FORGET TO BRING YOUR SPORT SHOES WITH YOU!