Left Continue shopping
Your Order

You have no items in your cart

You might like
Shipping & Tax are included

Working from Home

Free Yoga Tuesdays for your Employees

Free Yoga Tuesdays for your Employees

Things are a bit tight for companies right now, while stress for employees is at an all-time high.

We want to help by offering Free Yoga Tuesdays for your employees!

  • It improves employee morale
  • It lowers stress
  • It leads to higher job satisfaction
  • It increases productivity
  • It reduces turnover 


If you'd like to get your company set up, book a call below.

★ Book a 15-min call here ★

Please share so companies can take advantage!

John Michie
Read more
Think you are going crazy in times of COVID? Here are tips on how to cope

Think you are going crazy in times of COVID? Here are tips on how to cope

Source: Pixabay

It’s truly a fall gale of epic proportions, as turbulent winds of uncertainty pummel us from one high anxiety to another.

“It’s the pandemic, it’s the social unrest, it’s climate change and the wildfires. It’s the election, it’s upcoming holidays, said Vaile Wright, American Psychological Association‘s senior director of health care innovation.

“I can’t remember any time in my lifetime, or most people’s adult lifetimes, where you’ve had this many adversities,” Wright said. “It’s the cumulative effect of one thing on top of another on top of another — to the point where I think people are either just going numb to it or feel so overwhelmed that they’re frozen.”

If your coping skills are worn down to the nub, there are actions you can take to boost your well-being and strengthen your endurance during this stressful time.

Unlimited Live Classes Starting at $9 per month! Visit us at 


1. Get some exercise

It may seem counterintuitive, but getting up and moving when you least feel like it is one of the best ways to counter stress and improve your health and state of mind.

Exercise regulates the body’s central stress response system, called the hypothalamic-pituitary-adrenal axis, which can help reduce cortisol and other harmful stress hormones.

“In reaction to stress our body kicks into fight, flight or freeze as a survival mechanism. But when the threat is gone, we’re supposed to be able to relax and release cortisol and other stress hormones that get kicked into gear,” Wright said.

APA graphic

“But when we’re in this constant state of hyper arousal, hyper vigilance, we don’t get that release — and that stress overtime really wears away on our bodies, our minds,” she added.

Walking outside in the fresh air — while social distancing — is one of the best ways to get exercise, according to the US Centers for Disease Control and Prevention.

But cold weather is coming, and you will want other options as well. Pick a fitness activity that inspires you — and is doable, suggests CNN health and nutrition contributor Lisa Drayer.

Especially during the pandemic, there are many free trials for apps and online Zoom fitness classes, so you can use this time as an opportunity to try something new, Drayer suggests.

And you don’t need a ton of expensive exercise equipment to accomplish your goal. Try dancing, yard work or vigorous housecleaning to get moving. For weight training, anything that will give you muscle tension can work, such as jugs of water, books or even your children, Drayer advises.

Try a set of yellow, green and red resistance bands, which can be used for back, bicep, triceps, shoulders and leg work.

2. Get a mental and physical reward with yoga

Yoga, of course, is a form of physical exercise, and exercise is widely recommended to help ease depression and other mental health conditions.

Scientists believe exercise increases blood circulation to the brain, especially areas like the amygdala and hippocampus — which both have roles in controlling motivation, mood and response to stress.

But yoga is also a spiritual discipline, designed to meld body and mind. A yoga lifestyle incorporates physical postures, breath regulation and mindfulness through the practice of meditation. There are lots of yoga options online to choose from.

APA grahpic

“Yogic philosophy teaches that the body, mind and spirit are all interconnected — what you do in one area, for example, a physical exercise to strengthen your leg muscles, will have an effect in all of the other areas of your system,” said Laurie Hyland Robertson, the editor in chief of Yoga Therapy Today, a journal published by The International Association of Yoga Therapists, in a prior CNN interview. “So we can expect that leg exercise, especially when you approach it in a mindful, purposeful way, to affect not only your quadriceps but also your emotional state, your body’s physiology and even your mental outlook,” Robertson said.

3. Improve your sleep

There is another benefit of exercise: It will improve your sleep quality, one of the best things you can do to ease stress and boost your mood. What’s more, a better snooze protects your heart, improves your brain and reduces your desire to snack.

It’s not just about sleeping longer, either. You’re trying to give your body time to go through enough sleep cycles to repair itself, which means going from light sleep to deep and back again. Set yourself up for success by developing good sleep habits that will train your brain for restorative sleep.

If you need help with that, sign up for a crash course with our Sleep, but Better newsletter!

4. Reach for relaxation

Relaxing while stressed to the max sounds next to impossible, right? It’s not. Try progressive muscle relaxation, a stretching technique CNN fitness contributor Dana Santas uses for exercise recovery. You can flex and tense each muscle group in the body, holding the tension for up to 20 seconds. Then release the tension quickly, and imagine breathing through that part of the body. Start with your toes, then feet, then calves — you get the idea.

5. Practice deep breathing

Something as simple as taking deep, slow breaths can do amazing things to our brain and therefore our stress, experts say. Deep breathing realigns the stressed-out part of our bodies, called the the sympathetic system, with the parasympathetic, or “rest and restore” system.

APA graphic

While there are many types of breathing, a lot of research has focused on “cardiac coherence,” where you inhale for six seconds and exhale for six seconds for a short period of time. Focus on belly breathing, or breathing to the bottom of your lungs, by putting your hand on your tummy to feel it move.

“Learning breathwork lets you know that you have an ability to physiologically calm yourself,” said stress management expert Dr. Cynthia Ackrill, an editor for Contentment magazine, produced by the American Institute of Stress, in a prior CNN interview.

“You begin to realize that you are separate from what’s happening to you, and you can choose a response instead of just a primal reaction,” Ackrill said.

6. Meditate for change

At the Center for Healthy Minds at the University of Wisconsin-Madison, researchers studied the brains of Tibetan Buddhist monks recruited by the Dalai Lama and found startling results: Tens of thousands of hours of compassionate meditation had permanently altered the structure and function of the monks’ brains. One 41-year-old monk had the brain of a 33-year-old.

But you don’t have to devote your life to meditation to see change, explained Richard Davidson, founder and director of the Center for Healthy Minds, the institute that did the research on the monks, in a prior CNN interview.

APA graphic

Davidson pointed to the results of a randomized controlled trial of people who’ve never meditated before. Using direct measures of brain function and structure, he found it only took 30 minutes a day of meditation practice over the course of two weeks to produce a measurable change in the brain.

“When these kinds of mental exercises are taught to people, it actually changes the function and the structure of their brain in ways that we think support these kinds of positive qualities,” said Davidson, who is a professor of psychology and psychiatry.

7. Practice appreciation

One of Davidson’s favorite mindfulness exercises cultivates appreciation.

“Simply to bring to mind people that are in our lives from whom we have received some kind of help,” Davidson said. “Bring them to mind and appreciate the care and support or whatever it might be that these individuals have provided.”

“You can spend one minute each morning and each evening doing this,” he said. “And that kind of appreciation is something that can foster a sense of optimism about the future.”

Like exercise, mindfulness will need to be practiced on a regular basis to keep the brain’s positive outlook in good shape, Davidson said. But the effort is definitely worth it.

“This is really about nurturing the mind,” he said. “And there is ample evidence to suggest that there are real psychological and physical health-related benefits.”

8. Strive for optimism

Science has shown that people who practice gratitude are happier and more optimistic, and you can easily teach yourself how to do it.

“One thing I recommend to everyone in scary times is to write two or three things each day of what you’re grateful for. It shifts your view of the world,” said trauma counselor Jane Webber, a professor of counselor education at Kean University in New Jersey, in a prior CNN interview.

And while you’re at it, list the positive experiences you had that day, which can also raise your optimism.

Prior research has found a direct link between optimism and healthier diet and exercise behaviors, as well as better cardiac health, a stronger immune system, better lung function, and lower mortality risk, among others.

One of the most effective ways to increase optimism, according to a meta-analysis of existing studies, is called the “Best Possible Self” method, where you imagine or journal about yourself in a future in which you have achieved all your life goals and all of your problems have been resolved.

APA grahpic

To do this, write for 15 minutes about a future day in your life in which you have accomplished everything you wish. Then spend five minutes imaging that reality. In a 2011 study, students practiced the Best Possible Self exercise for 15 minutes a week for eight weeks. Not only did they feel more positive, the feelings lasted for about six months.

9. Crack a smile

It’s long been said that “laughter is the best medicine,” and that applies to the anxiety of our times, experts said.

“Remember, you can’t be anxious and smile at the same time. That’s a physiological thing,” Webber said.

So watch funny movies, listen to comedy routines, ask everyone you talk to on the phone to tell you a joke. Give back to them by doing the same.

10. Set up a social phone tree

Staying socially connected with friends and loved ones even though you’re physically apart is a key way to survive this stressful time.

Of course, technology is a great way for many of us to do that, but some in the family, such as grandparents, may not be as adept at using Facebook, FaceTime and Zoom, for example.

Trauma psychologist Shauna Springer, who has spent a decade working with military veterans suffering from post-traumatic stress disorder, or PTSD, suggests creating a phone tree.

“Instead of just relying on social media, we can make a list of the 10 or 20 people that we care the most about and put them in our phone on a rotating basis,” Springer said. “We’re going to call one of those people every day.”

Next, Springer suggests adding more people from our outer ring of friends and associates that we may not be as close to and put those people into that daily call rotation. That’s especially critical if you think those people may be especially isolated right now.

“Reaching out and connecting with people, especially those who are especially isolated, and giving them space to talk about their experience and anxiety during this unprecedented time of anxiety and then sharing our own experience is how we will get through this,” she said. “When we connect, we survive.”

11. Prioritize self-care and routines

It’s important to carve out time for yourself right now, even in the midst of crippling anxiety, experts say.

That may include hobbies like knitting, taking an extra-long shower or bath, reading, taking a tea break or calling family members. Even better, schedule these stress relievers into your day just like mealtimes and other obligations, suggests CNN contributor Drayer.

Stretching your body after you wake up or doing a sun salutation can help to get your blood flowing and your body moving in the morning, she says.

Establishing a wellness routine is also an important part of self-care. Routines allow you to focus on health goals by creating structure and organization, which can be particularly beneficial when things seem out of your control.

Being predictable can “induce calm and manage stress caused by unpredictability and uncontrollability, heightening our belief that we are in control of a situation that is otherwise out of our hands,” researchers at Tel Aviv University have found.

12. Focus on what you can change

Fight back against anxiety, experts suggest, by taking control of how you think.

“One of the ways to do that is to take out a sheet of paper, put a line down the middle and on one side write down the things we can’t control right now, and on the other write what we can control,” Springer said. “And then we form a plan of action that allows us to move on those things that we can control.”

This stops us from “soaking in that feeling of helplessness or if you will just be sitting in our foxhole and waiting for more bad news to come,” she said. “We’re actually moving on things that we want to be doing with our lives, even if there are some very challenging circumstances right now.”

For some people that may not feel possible, especially if they lost a job or were furloughed when the economy came to a screeching halt.

“Losing a job is a seismic stressor, one of the most stressful things that can happen to you,” Springer said. “But you can sit and ponder on your negative situation or you can use the time to learn something new or deepen yourself or gain some skills.”

She points to the many high quality, inexpensive or free training programs on the internet today that can add skills to your profession or even help you transition to something new.

“So people can use this time to build skills and become smarter and stronger and more prepared for when the workforce really kicks back in and full force,” Springer said.


Source - https://www.wraltechwire.com/2020/10/20/think-you-are-going-crazy-in-times-of-covid-here-are-tips-on-how-to-cope/

John Michie
Read more
The Top 5 Benefits of Cardio Boxing

The Top 5 Benefits of Cardio Boxing



You don’t have to be the next Sugar Ray Leonard to enjoy the benefits of cardio boxing. You don’t even have to be in the best shape – it’s a workout made for anyone at any fitness level. It’s fun, a great workout, and has many benefits.

Even if you’ve never boxed a day in your life, consider trying cardio boxing. 

Here’s why.

It Works all Muscle Groups

While there is cardio (jumping) involved, there are also a lot of strength moves. Swinging your arms works your arm and shoulder muscles, kicking your legs, assuming the squat position, and pivoting your body while engaging your core works your ab, glute, and leg muscles. It’s an all-body workout that builds great muscles without lifting weights.

Stay mindful of keeping your muscles engaged, your core tight, and isolating the muscles used for each exercise and you’ll quickly see muscle transformation that you haven’t seen before. 


It’s a Great Cardio Workout

No matter your age, cardio is essential. It lowers your blood pressure and decreases the risk of heart disease and diabetes. Combining the arm movements with cardio also helps your hand-eye coordination and eliminates ‘foggy brain.’

Keeping a constant movement is a great way to get your blood pumping and your organs working at optimal levels. You won’t feel winded like you would running or do any hardcore cardio, but you’ll get the same benefits. 

It Burns Calories – A Lot of Them

If you’re working out to lose weight, cardio boxing is a great option. Once you’re experienced and doing workouts full-out, you can burn up to 13 calories per minute. That’s an average of 350 calories per 30 minutes. If you want to lose a pound a week, you need to burn and or cut out 3,500 calories a week – cardio boxing gives you a great head start.

It’s an Incredible Stress Reliever

Cardio alone helps relieve stress, but when you add punching and kicking into the mix, your endorphins will soar through the roof. It helps remove all frustration, anger, sadness, and stress from your body, allowing you to focus on burning calories and getting fit.

It Builds Confidence

Getting the moves together (cardio and punching or kicking) is a mental game. It shows you that you are capable of hard things even after a long day of feeling like you’re ‘less than.’ Something is empowering about mastering the moves, sweating, and knowing that you’re doing good for your body – it’s a confidence booster everyone can use. 

Start Cardio Boxing Today

Are you ready to take your workouts to the next level and maybe have a little fun? Try cardio kickboxing. Whether you want to lose weight, shape your muscles, build strength, or relieve stress, it’s the perfect all-around exercise that anyone of any age can do.

Start slow, build up your endurance and confidence, and see where this new exercise takes you. You might be pleasantly surprised at how you feel. 


Unlimited Live Classes Starting at $9 per month! Visit us at 

John Michie
Read more
The Benefits of HIIT

The Benefits of HIIT

The Benefits of HIIT

HIIT or High-Intensity Interval Training is any workout that combines bursts of cardio or heart-pumping activity with intervals of less strenuous exercises or even rest. Most HIIT workouts last between 15 – 30 minutes but provide the benefits of moderate exercise done for twice as long.

You can create your own HIIT workouts combining your favorite workouts or use already created programs. The benefits are the same – you may burn more calories, increase your metabolism, have more free time, and can do it anywhere.

Burn More Calories in a Shorter Workout

Studies show that participants burn more calories doing shorter HIIT workouts than longer cardio exercises, such as biking, resistance training, or running on a treadmill. Because you can incorporate cardio and resistance into a shorter period, you give your body a more challenging workout, burning more calories, even with short bursts of 1 minute of high interval and 30 seconds of rest. 

Increase your Metabolism Long after your Workout

Your metabolic rate remains increased for hours after a HIIT workout. After high-intensity interval training, your body continues to use fat for energy rather than carbs. Depending on the type and duration of your HIIT exercises, you may increase your metabolism for a few hours to 24 hours.

It Improves your Oxygen Consumption

If you want to build endurance, HIIT helps you achieve this goal quickly. Running or cycling for miles takes up more time (during each workout) and takes longer to see effects. HIIT improves oxygen consumption faster and with shorter workouts. 

It’s Fast and Efficient 

There’s no room for excuses that you don’t have time. Just working out 15 minutes three times a week with high interval training can provide more benefits than jogging for an hour 3 to 5 times a week.


You Don’t Need Equipment 

Even if you don’t have any equipment, you can do HIIT and do it anywhere. Alternating cardio bursts with cardio resistance is all you need. You can do HIIT anywhere, whether on your lunch hour at work, on vacation, or in the comfort of your own home.

How to Create a HIIT Workout

If you’re ready to enjoy the benefits of HIIT, put together a workout that maximizes your capabilities using the following ratios:


  • Beginners – 30 seconds high intensity and 2 minutes low-intensity exercises
  • Moderate – 1-minute high intensity and 1 minute 30 seconds low-intensity exercises
  • Excellent condition – 1-minute high intensity and 1 minute (or 30 seconds) low intensity

Alternate between intense cardio, such as jump roping, high knees, plank jacks, jump squats, or mountain climbers as a few examples. For ‘low intensity,’ try sit ups, push-ups, planks, or any bodyweight exercises that are low impact and low intensity.

Take advantage of HIIT, its time-saving benefits, and ultimate fat burning long after you worked out. Doing HIIT three to four times a week helps you build endurance, burn calories, lose weight, and build strength, all without Equipment or a lot of time committed. 




John Michie
Read more
8 ways exercise will boost your workplace productivity.

8 ways exercise will boost your workplace productivity.

Exercise will improve your productivity at work!

Naomi Mead, a Registered Nutritional Therapist, describes the eight ways regular exercise will boost your workplace productivity.

Table of contents

  1. Mood booster
  2. Illness prevention
  3. Increased energy levels
  4. Alertness
  5. Motivation
  6. Keeps you mentally sharp
  7. Improves memory
  8. Stress management


    If you exercise regularly, you will know just how fantastic it is, not just for your physical health, but for your mood and mental well being too.

    Regular exercise has been proven to reduce stress, lower feelings of anxiety & depression, boost self-esteem, and improve sleep. And within the workplace, this can translate to you feeling happier, healthier, and more motivated.

    Check out a video of our Unlimited Classes Starting at $9


    8 ways regular exercise can boost your productivity at work.


    1. Mood booster

    The happier you are, the more productive you can be. Depression is linked to low levels of certain “feel-good” chemicals in the brain, including serotonin and dopamine. Regular exercise has been shown to boost levels of these chemicals, and by doing so can help to improve mood.

    According to research by D.G. Myers, happy employees have lower medical costs, work more efficiently, and have a better attendance record.

    2. Illness prevention

    There’s a considerable amount of research to show that regular, moderate exercise enhances the immune system. This can help reduce your risk of developing certain illnesses, particularly upper respiratory tract infections and colds, which means fewer sick days off work!

    3. Increased energy levels

    Exercise can improve your muscle strength and boost endurance, giving you the energy you need to think clearly, stay focused and come up with new and innovative ideas.

    It has also been shown that regular physical activity affects energy production at a cellular level, giving a boost to the cell’s powerhouses in the brain and helping it to work more efficiently.

    4. Alertness

    Studies have shown that even short bursts of exercise can help to keep your mind brisk and alert. When you exercise, you increase blood flow to the brain, which can help sharpen your awareness and keep you focused on the task in hand.

    5. Motivation

    Exercise stimulates the brain’s pituitary gland to release chemicals called endorphins. These endorphins trigger a euphoric feeling, often referred to as a “runner’s high” (non-runners don’t worry, this can occur with any form of aerobic exercise!)

    The release of these endorphins occurs approximately 20-30 minutes from the start of exercise and can help to spur you on, both during exercise and in the office afterward.

    6. Keeps you mentally sharp

    Exercise stimulates the generation of new neurons, a process called neurogenesis, by boosting levels of BDNF (brain-derived neurotrophic factor). BDNF promotes not only new neurons, but also protects existing neurons due to its reparative effects, and this can help promote a sense of clarity.

    7. Improves memory

    In a study done at the University of British Columbia, researchers found that regular aerobic exercise appears to boost the size of the hippocampus, the brain area involved in memory and learning.

    8. Stress management

    Regular exercise has been shown to decrease overall levels of tension, improve sleep, and boost self-esteem. It is thought that even five minutes of aerobic exercise can stimulate anti-anxiety effects.

    Get moving at any opportunity you can, and reap the benefits in your productivity, energy, and efficiency at work!

    Appreciate You! 

    Unlimited Live Classes Starting at $9 per month! Visit us at 


    John Michie
    Read more
    Yoga at Home – the Body and Mind Benefits

    Yoga at Home – the Body and Mind Benefits

    Yoga at Home – the Body and Mind Benefits

    Yoga has increased in popularity and not just because it’s easy to do at home. Yoga benefits the body and mind in ways that no other exercise practice does. It helps calm your mind, improves your mood, increases flexibility, and even build strength.

    If you aren’t doing yoga at home, here are the top reasons you should consider it.

    Enhance your Body Image

    Sometimes we are our own worst enemy. The bully inside your head can tell you that your body isn’t good enough. Whether you think you aren’t thin enough, flexible enough, or you just body shame yourself regularly, yoga can help.

    Yoga takes your focus inward, allowing you to be aware of what your body is capable of doing. You become more focused on what your body can do now rather than how it looks. It’s the start of a more positive body image.

    Release Tension

    If you’re feeling stressed, anxious, or depressed, yoga may help alleviate those feelings. The breathing and centring that yoga encourages helps you focus on the present which helps reduce stress. Yoga helps you feel relaxed, mentally focused, and better able to handle what lies ahead rather than feeling hectic and out of control. 

    Improves Flexibility

    If you’ve watched experienced yogis, you probably think you could never do what they do, but with practice, you can. Every time you practice yoga, you help your body become more flexible. If you make it a regular part of your practice, you’ll slowly loosen up and see yourself doing longer and deeper moves than when you started. 

    Build Strength

    Believe it or not, you don’t need weights to build strength. Yoga helps you build muscle alongside flexibility, which gives you the best of both worlds. When you strictly lift weights, you compromise your flexibility, which could work against you if you overdo it. Yoga builds muscle along with flexibility, ensuring your body can handle the changes with ease.

    May Help you Eat Healthier

    Many people focus on the physical benefits of exercise, including yoga, but they don’t focus on their eating habits. Yoga subconsciously helps you make healthier food choices. As you focus on your mind and body, you’ll naturally want foods that feel good rather than processed foods that provide no nutritional value.

    When you eat healthier, you feel better overall in mind and body. Your body receives the nutrients it needs to regulate your hormones and your organs’ function, ensuring you feel good inside and out.

    Take Advantage of the Benefits of Yoga

    If you’re working from home, chances are that your body is stiff and tense from sitting all day. Even the commute to work, walking from the parking lot, and walking around the office gives your body movement. Working at home can eliminate the movement, making it easier to gain weight, feel sedentary, and even anxious or depressed.

    Include yoga in your daily practice, even if just for 15 – 20 minutes a day, and realize the amazing benefits it offers.


    Check out our Unlimited Live Classes Starting at $9 per month HERE


    John Michie
    Read more
    Working from Home – How Exercise Benefits your Mental Health

    Working from Home – How Exercise Benefits your Mental Health

    Working from home has its perks – no more commute or worrying about what you will wear, but it has its downsides too. The monotony of the same thing day in and day out without any human interaction can cause loneliness, not to mention less than optimal mental health. Plus, the added stress of being home while managing your family can be too much.


    It’s more important than ever to take care of yourself during this time. This includes caring for your physical and mental wellbeing. 


    Taking time for you isn’t selfish – it’s a must; here’s why.


    Exercise Relieves Tension and Stress


    It’s common to feel stressed and anxious as you figure out the logistics of working from home and managing a household. The complete change in structure can cause even the calmest person to have anxiety.


    Moving your body releases endorphins and helps you stay more mindful. Taking your focus off your responsibilities and focusing on yourself brings you back to your center. Many people find they are calmer, better able to focus, and have more energy after moving their bodies even for 15 – 30 minutes.


    Exercise Encourages Healthy Eating Habits


    When you move your body, you’re more likely to make healthy food choices. It just goes hand-in-hand. If you’re taking care of your mental health by getting plenty of exercises, you’ll naturally want more nutritious foods. 


    When you eat more fruits, vegetables, and lean proteins, it helps you feel better overall. This results in better focus, happier moods, and less anxiety. Eating unhealthy, processed foods leads to sluggishness, the inability to focus, and irritable moods.


    Exercise Helps you Sleep Better


    Sleep is more important than ever right now. Not only does it help you focus, but it also keeps your immune system going strong and helps improve your mood. If you have trouble sleeping, especially after sitting at a computer all day, moving your body will encourage not only more sleep but better quality sleep so that you wake ready to take on the day.


    Exercise Battles Depression


    If you’re feeling lonely or depressed without the constant human interaction, you had at your workplace, get out, and exercise more. A study conducted by the Harvard T.H. Chan School of Public Health found that even mild exercise can lower the risk of depression by more than 25 percent. 


    Get your Body Moving Today


    If you’re working from home, you must find a way to move your body every day. Whether you get up and stretch every hour, walk around your house, or take your lunch break walking around the neighborhood, take care of your body.


    Before or after work, make sure you take 20 – 30 minutes to do exercises that stretch your entire body, mind, and soul. With regular exercise, you’ll feel more rejuvenated, better able to handle workplace stress, and have more bouts of happy moods rather than feeling sad or lonely. Put yourself first, and you’ll realize the benefits tenfold! 

    Check out our Unlimited Live Classes Starting at $9 per month HERE



    John Michie
    Read more