₦airaland Forum

Cutehector:
women!

Baba I tire oo

Cutehector:
hahahhahhaha. So u sef dey take holy communion .


I still get hope na

lol repent o!




FEAR GOD

SANDOSKI:
Sorry about that. .... Today is your day, I dnt wanna see u cry....
Swithrt.... Lets go to the beach....

Tanx hun

Smellymouth:
Oh Lord, I was only joking na

I can explain

https://zikoko.com/wp-content/uploads/2015/08/boss.gif

come one hunry


I forgiv u

Let our enemis shames!

Let's kwiss

Smellymouth:
Tanx hun

You are welcome...

Smellymouth:
Tanx hun

xo Sandoski wnt to take u to d beach Huh




Oya let's go to d bedroom

bros smellymouth hbd llnp,come mak we go italy go groove na

sinaj:
lol repent o!




FEAR GOD

wetin dem preach for ur church today sinaj

sinaj:
xo Sand.oski wnt to take u to d beach Huh




Oya let's go to d bedroom

Chaiiiii...

https://zikoko.com/wp-content/uploads/2015/10/11.gif

sinaj:
xo Sandoski wnt to take u to d beach Huh




Oya let's go to d bedroom

Waoooo... Sinaj just permit me for today...

You know we are bestie....Let me call you and explain....

sinaj:
come one hunry


I forgiv u

Let our enemis shames!

Let's kwiss

Kizzez

Happy Birthday smellymouth, age with grace

Been so busy since yesterda . Whew.

How is ur weekend going

Cutehector:
Whhaaaaaaaaaaaat





Alaga u no tell me say today na ur bieday ooooooooooooooo



Wait where mimzy dey? Na she suppose come light up this thread with her sweetness cake











Happpy happy buffday to u fam... u deserve a babe today just choose any babe I go arrange am for u.

mimzy:
Been so busy since yesterda . Whew.

How is ur weekend going

fyn fyn... work or family kinda busy?

Smellymouth:
Tanx cutie

welcum dearie

sinaj:
come one hunry

I forgiv u
Let our enemis shames!
Let's kwiss

Dis gyal, you kip kalin me. 1st tym mistake but 2nd tym, hmmmm.

Hunry:
Dis gyal, you kip kalin me. 1st tym mistake but 2nd tym, hmmmm.

smellymouth loff

Cme nd see diz guy wnt to molest u coz I cald u hunry

I dunno if he iz d only one dat is hunry

sinaj:
smellymouth loff

Cme nd see diz guy wnt to molest u coz I cald u hunry

I dunno if he iz d only one dat is hunry

Hunry, nor vex, pls leave me and sinaj alone oo

https://zikoko.com/wp-content/uploads/2015/08/anigif_enhanced-buzz-20009-1377122730-20.gif

Smellymouth:
Thanks bro..

Bin awhile

yeahhh, been around, atimes though...hope you day panned out well?

re you curious about the benefits of water exercise? Ever ask yourself, "Why swim?" Well, look no further! Below are some answers to that question! Why is exercise IN the water better than OUT of the water?

Buoyancy:
This water property allows people to do exercises that are difficult on land.  90 % of your body is buoyant when in the water up to your neck, so you are not hitting the floor as hard as you would on land. No pounding or jarring!

Resistance: 
There is continual resistance to every move you make. The water offers 12% - 14% more resistance than when you exercise on land.  Resistance does not allow for sudden body movements.

Cooling Effects: 
Water disperses heat more efficiently, so there is less chance of overheating. The water continuously cools the body. Exercise in the water is cooler and more comfortable than it is on land. Why do people exercise in the water?

Fitness: 
Getting or keeping in shape.  Remember that you cannot just waddle back and expect great results. Improving your fitness depends on how much energy you use.

Therapeutic: 
Helping people recover from accidents and sickness. Combating the aging process.
Social: Meeting and being with other people.  You can talk to others as you water exercise.  Workout facing your partner or side-by-side.  Meet new people, too!

Stress Release: 
Gives you a chance to just relax and forget about work, problems, and other things.

Fun: 
Enjoying the diversion. Water exercise in a playful way and don't worry about being serious! Laugh and enjoy it!  Water exercise is fun!

How can water exercise help the participants?
Physical Benefits
Improved flexibility and strength
Builds up endurance
Increases muscular flexibility
Muscular balance
Heart muscle becomes stronger
Improves the physique
Increases circulation
Rehabilitates muscles
Improved ability to control and maintain healthy weight
Social Benefits

Have fun
Fellowship with other people
Enjoyable - even when working hard
It is a safe program
Psychological Benefits

Helps develop a positive attitude (individually and as a group) Contributes to a feeling of well-being
Teaches patience
Releases stress and tension
Renews energy
What exercise options are there in the water?

Water Walking: 
Moving forward, backward, and sideward, using regular, short, quick, or long steps, in waist-deep or chest-deep water

Water Aerobics:
Full body rhythmic exercises conducted in shallow and/or deep water for 20 minutes or more, designed to provide cardiovascular benefits.

Water Toning/Strength Toning: 
Upper and lower body moves designed to strengthen, firm, and sculpt the muscles by using the resistnace of the water and/or water exercise equipment.

Flexibility Training: 
Large movements using each body part's full range of motion, along with full body stretches.

Water Therapy & Rehabilitation: 
Procedures in the water designed and implemented for special clinical purposes.

Water Yoga & Relaxation: 
Gentle, easy-flowing moves using the water as a relaxation medium.

Deep Water Running: 
Simulating land running in the water depth where the feet do not touch the bottom of the pool. Flotation devices are used. Various running styles, drills, and methods can be used

Wall Exercise (Deep or Shallow): 
Using the pool wall for support to isolate various body parts.

Water Fitness Products: 
Professional products designed and manufactured specifically for water fitness activities - for toning, strengthening, and endurance work.  Such products add variety to the class, motivate students, and create additional resistance and support.

Lap Swimming: 
If the individual is a proficient swimmer, swimming back and forth using various swimming strokes is a possibility. However, we suggest that lap swimmers also consider other forms of water exercise in addition to lap swimming. For more information on how to start a swim lesson. Reach me on 07032779661 call or WhatsApp me. Trainning venue is Lagos Airport hotel and police collage Ikeja, lagos.
COACH MARTINS.