robingallantt

ROBIN GALLANT

BSc biochemistry & engineering🔬
Gymshark Athlete
⠀⠀⠀🇨🇦 ×
WHAT I EAT IN A DAY🏼🥑

Loading...
Missing blue skies & sea already💙😩
.
Excited for 🇦🇺 tho 🤭 who’s gonna be thereeeeee #GymsharkMelbourne

Missing blue skies & sea already . Excited for 🇦🇺 tho 🤭 who’s gonna be thereeeeee #GymsharkMelbourne - 1 day ago

37,380 Likes
290 Comments
2
Booty (and strong legs) builders 💪🏼🍑💕 these are some of my go-to’s! Bookmark for lattaaa
-
1️⃣ GLUTE-FOCUSED RDLs - much more of a bend to the knee, set hips back far, weight on heels & thrust your hips forward using your 🍑. Squeeze da peach & LOCK OUT completely at the top! #uglybutt as opposed to the hamstring-focused RDL variation, the emphasis is on the top end range of motion 🔝
2️⃣LOW BAR SQUATS - low bar placement on the back shifts emphasis to the glutes, as it causes a forward lean making your squat more hip (rather than knee/quad) dominant.
3️⃣BARBELL CURTESY LUNGES - high bar but maintain a forward lean shifting weight to the hips. Crossing your leg behind the other stretches the glutes laterally recruiting the gluteus medius even more, and allowing the gluteus maximus to work in the direction of its fibres. Such a good one to try weighted!!
-
💗 @gymsharkwomen @gymsharktrain #gymsharkwomen #gymsharktrain #workout #workoutvideo #bootyworkout #gluteworkout #gymmotivation

Booty (and strong legs) builders 🏼 these are some of my go-to’s! Bookmark for lattaaa - 1️⃣ GLUTE-FOCUSED RDLs - much more of a bend to the knee, set hips back far, weight on heels & thrust your hips forward using your . Squeeze da peach & LOCK OUT completely at the top! #uglybutt as opposed to the hamstring-focused RDL variation, the emphasis is on the top end range of motion 2️⃣LOW BAR SQUATS - low bar placement on the back shifts emphasis to the glutes, as it causes a forward lean making your squat more hip (rather than knee/quad) dominant. 3️⃣BARBELL CURTESY LUNGES - high bar but maintain a forward lean shifting weight to the hips. Crossing your leg behind the other stretches the glutes laterally recruiting the gluteus medius even more, and allowing the gluteus maximus to work in the direction of its fibres. Such a good one to try weighted!! - @gymsharkwomen @gymsharktrain #gymsharkwomen #gymsharktrain #workout #workoutvideo #bootyworkout #gluteworkout #gymmotivation - 2 days ago

18,592 Likes
254 Comments
0
Loading...
Alas she has returned to her selfie station🤳🏻💜😂
.
⚠️Rant alert⚠️ Wow a little blown away/confused by the comments on my most recent video 🤭 my “what I eat” was me on a busy day during kitchen renos. I was trying to keep it real with you & show you how to track on the go. To me the point of tracking is to use it as a🔧when u NEED it. (Eg. starting a healthy lifestyle for the first time, getting back on track, eating food out, starting a different diet style [veg/vegan, high/low carb, cutting for a comp] which was my point in sharing a helpful app that I LOVE with you 🤗 if you eat the same style of diet day in and day out (me usually until I reduced meat) it’s not necessary everyday & arguably a bit excessive.
.
The fitness industry alwayyysss creeps back to the extremes. It seems like big influencers are either vegan/paleo/naturopath food-is-medicine vibes OR track macros everyday & still think certain foods are “Bad”.
.
Ppl thought what I ate was unhealthy & a bad example??¿ I think it was a GREAT example. I eat when I am hungry and when it is convenient during a busy day. I chose the healthiest (and as ethical as I can) options. I FRICKEN EAT BREAD. And SUGAR. And sometimes I have a drink with calories in it 😱🤯 But I also have 3-4 litres of fluid (90% water), average 3+ each fruit & veggies a day, chose mostly low GI high fibre carbs, fats with sources of omegas & take my Vit D, fish oil & probiotics. I try to avoid dairy for my skin & meat for ethical reasons. THERE ARE NO BAD FOODS. Food is calories, macro & micronutrients. We have actual science on nutrition🙉 there is no guesswork!! But the health media preys on your ignorance & fear mongers you just as bad as the tabloids suck you in with the latest Kardashian gossip🙄☹️ #fakenews
.
TLDR: Imo my diet lifestyle is effective for physical fitness & sustainable psychologically. It took me 5 yrs in fitness trying alll the diets to finally figure this out.
1️⃣ Eat enough calories for your healthy weight.
2️⃣ Eat enough fruit, veggies & healthy fats.
3️⃣ Eat what makes you happy in between.
4️⃣ EXERCISE. ♥️
#fitness #diet #nutrition #gymsharkwomen 
Pls follow @thefashionfitnessfoodie for more #realtalk i love her 💕

Alas she has returned to her selfie station🤳🏻 . ️Rant alert️ Wow a little blown away/confused by the comments on my most recent video 🤭 my “what I eat” was me on a busy day during kitchen renos. I was trying to keep it real with you & show you how to track on the go. To me the point of tracking is to use it as awhen u NEED it. (Eg. starting a healthy lifestyle for the first time, getting back on track, eating food out, starting a different diet style [veg/vegan, high/low carb, cutting for a comp] which was my point in sharing a helpful app that I LOVE with you 🤗 if you eat the same style of diet day in and day out (me usually until I reduced meat) it’s not necessary everyday & arguably a bit excessive. . The fitness industry alwayyysss creeps back to the extremes. It seems like big influencers are either vegan/paleo/naturopath food-is-medicine vibes OR track macros everyday & still think certain foods are “Bad”. . Ppl thought what I ate was unhealthy & a bad example??¿ I think it was a GREAT example. I eat when I am hungry and when it is convenient during a busy day. I chose the healthiest (and as ethical as I can) options. I FRICKEN EAT BREAD. And SUGAR. And sometimes I have a drink with calories in it 🤯 But I also have 3-4 litres of fluid (90% water), average 3+ each fruit & veggies a day, chose mostly low GI high fibre carbs, fats with sources of omegas & take my Vit D, fish oil & probiotics. I try to avoid dairy for my skin & meat for ethical reasons. THERE ARE NO BAD FOODS. Food is calories, macro & micronutrients. We have actual science on nutrition there is no guesswork!! But the health media preys on your ignorance & fear mongers you just as bad as the tabloids suck you in with the latest Kardashian gossip🙄☹️ #fakenews . TLDR: Imo my diet lifestyle is effective for physical fitness & sustainable psychologically. It took me 5 yrs in fitness trying alll the diets to finally figure this out. 1️⃣ Eat enough calories for your healthy weight. 2️⃣ Eat enough fruit, veggies & healthy fats. 3️⃣ Eat what makes you happy in between. 4️⃣ EXERCISE. #fitness #diet #nutrition #gymsharkwomen Pls follow @thefashionfitnessfoodie for more #realtalk i love her - 3 days ago

34,848 Likes
408 Comments
2
Just a girl & her poké bowl🍚🍣🥑💜
.
lmao my fav food is fresh fish either sushi or poké which is rare to come by in the UK, so I load up when I’m in LA 😋 hehe
In case you guys didn’t seee on my story, I have a new 🎥What I eat in a day🥑 video up on YouTube! The link is in my story or bio @robingallantt !! You guys have been asking me for one a lot lately, and Lifesum asked me to collab so perfect timing ☺️✨
.
The vlog also has:
- My hair transformation appointment 💇🏼‍♀️
- How I track my food (when I track!)
- My outfit details (from my post last week!) ♥️
- A little bit of workout footage! 🍑
I hope you enjoy lmk what you think!!!💕
.
Bra is @gymsharkwomen energy seamless 💜 #gymshark #gymsharkwomen

Just a girl & her poké bowl🥑 . lmao my fav food is fresh fish either sushi or poké which is rare to come by in the UK, so I load up when I’m in LA hehe In case you guys didn’t seee on my story, I have a new What I eat in a day🥑 video up on YouTube! The link is in my story or bio @robingallantt !! You guys have been asking me for one a lot lately, and Lifesum asked me to collab so perfect timing . The vlog also has: - My hair transformation appointment 🏼‍♀️ - How I track my food (when I track!) - My outfit details (from my post last week!) ️ - A little bit of workout footage! I hope you enjoy lmk what you think!!! . Bra is @gymsharkwomen energy seamless #gymshark #gymsharkwomen - 5 days ago

47,220 Likes
407 Comments
1
No gym? No free equipment?? 💕🍑 Here’s a DB ONLY booty workout!! Don’t forgetta savee 📖🔖
.
⚠️Ideally I would do this AFTER MY MAIN BUILDING/STRENGTH WORK, such as heavier squat variations, hip thrusts and lunges. But if you’re in a pinch or need to get something in AT HOME this is still v effective!
Moderate weight and reps (12-15).
.
SUPERSET 1
Sumo goblet squats
Sumo deadlifts - hold the dumbbell horizontal to get a deeper ROM!
.
SUPERSET 2
Unilateral sumo deadlifts
Goblet side lunges
- for these it’s important to “spread the floor” with your feet and really push out thru the side of your foot/heel. This will really help you target your 🍑, glute max and medius!!
.
DB hip thrusts - I have to do 20 controlled reps of these!
.
Enjoy guys!!! Wearing @gymsharkwomen flex in size XS ✨ #gymshark #gymsharktrain #gymsharkwomen #workoutvideo #bootyworkout #homeworkout #homebootyworkout #gluteworkout 
Gym @ffsolihull 💪🏼

No gym? No free equipment?? Here’s a DB ONLY booty workout!! Don’t forgetta savee . ️Ideally I would do this AFTER MY MAIN BUILDING/STRENGTH WORK, such as heavier squat variations, hip thrusts and lunges. But if you’re in a pinch or need to get something in AT HOME this is still v effective! Moderate weight and reps (12-15). . SUPERSET 1 Sumo goblet squats Sumo deadlifts - hold the dumbbell horizontal to get a deeper ROM! . SUPERSET 2 Unilateral sumo deadlifts Goblet side lunges - for these it’s important to “spread the floor” with your feet and really push out thru the side of your foot/heel. This will really help you target your , glute max and medius!! . DB hip thrusts - I have to do 20 controlled reps of these! . Enjoy guys!!! Wearing @gymsharkwomen flex in size XS #gymshark #gymsharktrain #gymsharkwomen #workoutvideo #bootyworkout #homeworkout #homebootyworkout #gluteworkout Gym @ffsolihull 🏼 - 6 days ago

19,849 Likes
235 Comments
0
Happy V-day 🌹💃🏼 I hope you all have a wonderful day with your loved ones, friends & floofs included 🐈✨ ily guys ☺️♥️
Ben has meetings on meetings today so we’re prob going to skip and postpone celebrations, but I’m just happy to be here keeping him company 😌 Work comes first 💪🏼
.
📌ps lol I swear I was mid “pls hold the phone 1/2 inch lower” and not trying to make the ultimate sass face 😅😂
📌pps this dress is @ohpolly but their sizing is wack pls order 2 sizes up 🙈
.
💕ppps Gymshark has restocked both energy seamless, the seamless tops (inc. crops!!!) and a tonnnn of cute stuff is in outlet for 20-50% off!! Check my story for moreeee

Happy V-day 🏼 I hope you all have a wonderful day with your loved ones, friends & floofs included 🐈 ily guys ️ Ben has meetings on meetings today so we’re prob going to skip and postpone celebrations, but I’m just happy to be here keeping him company Work comes first 🏼 . ps lol I swear I was mid “pls hold the phone 1/2 inch lower” and not trying to make the ultimate sass face pps this dress is @ohpolly but their sizing is wack pls order 2 sizes up . ppps Gymshark has restocked both energy seamless, the seamless tops (inc. crops!!!) and a tonnnn of cute stuff is in outlet for 20-50% off!! Check my story for moreeee - 7 days ago

45,164 Likes
490 Comments
1
Doublebuns + sunshine = happiness☀️
I’m back in LA yaaaeeesss 💕✨ @gymsharkwomen #gymshark #gymsharkwomen
#IGbfstrikesagain 😂

Doublebuns + sunshine = happiness️ I’m back in LA yaaaeeesss @gymsharkwomen #gymshark #gymsharkwomen #IGbfstrikesagain - 8 days ago

42,686 Likes
424 Comments
3
HAMSTRINGS 💜 bookmark for future ref!! 📝 3 EFFECTIVE EXERCISES 🔬 to efficiently build your hamstrings (the curve on the back of your thigh 🔥) 🚫 stubborn hammies no more 🙅🏼‍♀️
.
I’ve mentioned this before but the hamstrings are a ‘biarticular’ collection of muscles meaning they cross over and act at 2 joints: the hip & the knee.
.
Being on the back of your thigh, they EXTEND (straighten) the hips, and FLEX (bend) the knee. Therefore we must do both types of exercises, and exercises that do both at once are extra effective!! Sooo don’t forget ya leg curls ladies 💪🏼
.
GLIDING LEG CURL variations on this exercise have been shown to be the most effective for hamstring hypertrophy (growth). Easy to see why as it requires you to use your hamstrings (as well as 🍑) to hold up your hips & curl in your knees!! I do this on the CONCEPT CARDIO ROW MACHINE. (I first showed this on my channel in 2015 🤗)
⚠️Tip: make sure to constantly squeeze your glutes to keep pressure off your lower back. Pull thru your heels!
.
KNEELING LEG CURL this exercise is an excellent knee extension variation as it helps you isolate the lower hamstrings. Bending at the hip puts the glutes in a weak position making it easier to keep them out of the movement (stops cheating!).
⚠️Tip: NO MACHINE? This can also be done using the leg extension machine!
.
DUMBBELL RDL VARIATION using small plates to prop the toes up - this helps you keep your weight on your heels, which will help teach you to shift your weight & hips back rather than bending forward and using your lower back.
⚠️Tip: DON’T lock out completely at the top, rather focus on the bottom range of motion. This will help you avoid your glutes taking over (glutes are more powerful hip extensors).
.
Hope this helps!!! 💕💕💕 #Gymshark #Gymsharkwomen @gymsharkwomen @gymsharktrain 
#workouttips #workoutvideo #hamstrings

HAMSTRINGS bookmark for future ref!! 3 EFFECTIVE EXERCISES 🔬 to efficiently build your hamstrings (the curve on the back of your thigh ) stubborn hammies no more 🏼‍♀️ . I’ve mentioned this before but the hamstrings are a ‘biarticular’ collection of muscles meaning they cross over and act at 2 joints: the hip & the knee. . Being on the back of your thigh, they EXTEND (straighten) the hips, and FLEX (bend) the knee. Therefore we must do both types of exercises, and exercises that do both at once are extra effective!! Sooo don’t forget ya leg curls ladies 🏼 . GLIDING LEG CURL variations on this exercise have been shown to be the most effective for hamstring hypertrophy (growth). Easy to see why as it requires you to use your hamstrings (as well as ) to hold up your hips & curl in your knees!! I do this on the CONCEPT CARDIO ROW MACHINE. (I first showed this on my channel in 2015 🤗) ️Tip: make sure to constantly squeeze your glutes to keep pressure off your lower back. Pull thru your heels! . KNEELING LEG CURL this exercise is an excellent knee extension variation as it helps you isolate the lower hamstrings. Bending at the hip puts the glutes in a weak position making it easier to keep them out of the movement (stops cheating!). ️Tip: NO MACHINE? This can also be done using the leg extension machine! . DUMBBELL RDL VARIATION using small plates to prop the toes up - this helps you keep your weight on your heels, which will help teach you to shift your weight & hips back rather than bending forward and using your lower back. ️Tip: DON’T lock out completely at the top, rather focus on the bottom range of motion. This will help you avoid your glutes taking over (glutes are more powerful hip extensors). . Hope this helps!!! #Gymshark #Gymsharkwomen @gymsharkwomen @gymsharktrain #workouttips #workoutvideo #hamstrings - 10 days ago

17,775 Likes
239 Comments
0
Come with me on my journey as I explore the documentation process of my hair by @thehivesalonuk in the all-new series “Stages of IG BTS”... *David Attenborough voice*
🅰️the ‘IG model’
🅱️the candid smile-laugh!
🆘the wait I needa pull up my pants haha
🅾️the did u get the pic lol??? [ @benfrancis prefers to work (part time only) as IG bf in artistic silence 😌😂]
-
But in all seriousness, I AM SO FRICKEN HAPPY WITH MY NEW HAIR. @thehivesalonuk are such a talented team and they killed it. Going from roots + dye over roots + dye over bleach to go all one colour of the *perfect shade* of ash blonde IN ONE VISIT is no easy feat and they SLAYYYEDDD✨✨ highly recommend if you live in the Birmingham area!!! I drove 30 min and it was well worth it 🙏🏼❤️ #thehivesalon #igmodeldiaries #aspiringigmodel? Lol LOVE ME

Come with me on my journey as I explore the documentation process of my hair by @thehivesalonuk in the all-new series “Stages of IG BTS”... *David Attenborough voice* ️the ‘IG model’ ️the candid smile-laugh! the wait I needa pull up my pants haha ️the did u get the pic lol??? [ @benfrancis prefers to work (part time only) as IG bf in artistic silence ] - But in all seriousness, I AM SO FRICKEN HAPPY WITH MY NEW HAIR. @thehivesalonuk are such a talented team and they killed it. Going from roots + dye over roots + dye over bleach to go all one colour of the *perfect shade* of ash blonde IN ONE VISIT is no easy feat and they SLAYYYEDDD highly recommend if you live in the Birmingham area!!! I drove 30 min and it was well worth it 🏼#thehivesalon #igmodeldiaries #aspiringigmodel ? Lol LOVE ME - 12 days ago

59,623 Likes
654 Comments
2
My face when I see you all in your new ombré sets 😏😝 I love when you guys tag me in your selfies!!! Especially if you bought based on my review videos/recommendations 😌 did you all get your seamless?? let me know what you think of it!!
.
Ps thanks for all the feedback on yday’s post, I’ll be recording the ab video tomorrow! 💪🏼💕
.
📸 by the beautiful @ggphotographyofficial 🙌🏼 @gymshark @gymsharkwomen #gymshark #gymsharkwomen

My face when I see you all in your new ombré sets I love when you guys tag me in your selfies!!! Especially if you bought based on my review videos/recommendations did you all get your seamless?? let me know what you think of it!! . Ps thanks for all the feedback on yday’s post, I’ll be recording the ab video tomorrow! 🏼 . 📸 by the beautiful @ggphotographyofficial 🏼 @gymshark @gymsharkwomen #gymshark #gymsharkwomen - 15 days ago

30,561 Likes
376 Comments
3
ABOUT ABS 💜 Guys I’ma be honest with you lol I H8️⃣ training abs and I don’t train them very often, maybe once every 2 weeks to maintain. I especially dislike long, laborious circuits 😩
.
For this reason I am EFFICIENT. When I train abs, I specifically target the RECTUS ABDOMINIS muscle which is the 6-pack, or the most superficial muscle. This is the ‘abs’ we see!!!
.
I do 2 maybe 3 exercises tops, 3 sets, 10-15 reps just like I would train ANY other muscle for HYPERTROPHY. No 1000 reps 64 exercises back to back no rest here 🙅🏼‍♀️ (unless the @_themorris makes me in which case I do to b a good friend lmao #sheknows)
.
For “core” which are internal stabilizer abdominal muscles, I let deadlifts and squats take care of this, they are incredible for building core strength.
.
🚫I’M NOT SAYING ab/core circuits are ineffective at all!🚫 they train both abs & core at the same time and even tho they usually aren’t in the *ideal* hypertrophy rep range (8-15) they are challenging and keep you working & occupied. The most important thing is to train in a way that motivates you and keeps you going to the gym 💪🏼 so if you love ab circuits keep doing them!!! But if you haaate em like I do then there’s more than one way to train🤗✨
.
Would you guys want to see an IG video of my fav efficient, science based ab exercises?? 💜🙏🏼
.
also ps Gymshark launched a new video-only page today called @gymsharktrain 🙌🏼💪🏼🦈

ABOUT ABS Guys I’ma be honest with you lol I H8️⃣ training abs and I don’t train them very often, maybe once every 2 weeks to maintain. I especially dislike long, laborious circuits . For this reason I am EFFICIENT. When I train abs, I specifically target the RECTUS ABDOMINIS muscle which is the 6-pack, or the most superficial muscle. This is the ‘abs’ we see!!! . I do 2 maybe 3 exercises tops, 3 sets, 10-15 reps just like I would train ANY other muscle for HYPERTROPHY. No 1000 reps 64 exercises back to back no rest here 🏼‍♀️ (unless the @_themorris makes me in which case I do to b a good friend lmao #sheknows ) . For “core” which are internal stabilizer abdominal muscles, I let deadlifts and squats take care of this, they are incredible for building core strength. . I’M NOT SAYING ab/core circuits are ineffective at all! they train both abs & core at the same time and even tho they usually aren’t in the *ideal* hypertrophy rep range (8-15) they are challenging and keep you working & occupied. The most important thing is to train in a way that motivates you and keeps you going to the gym 🏼 so if you love ab circuits keep doing them!!! But if you haaate em like I do then there’s more than one way to train🤗 . Would you guys want to see an IG video of my fav efficient, science based ab exercises?? 🏼 . also ps Gymshark launched a new video-only page today called @gymsharktrain 🏼🏼🦈 - 16 days ago

55,197 Likes
811 Comments
3
TEACH YOUR GLUTES 👩🏼‍🏫🍑💜 to TURN ON✨ feel free to SAVE for later! ☺️ I do this all ze time for ideas 💪🏼
.
💡 I see “booty burners” or “booty finishers” or “glute activation” all the time on IG, & while great (I have posted them before) they can give the wrong impression of that person’s glute/leg training at a glance, & pre-activation can only do so much. It’s important to actually train difficult muscles to activate DURING the building exercises. Remember, progressive overload (adding more weight/reps over time) is what builds muscle, 🍑 included! Weight is important 🆗
.
Here are some of my favs to WAKE UP silent glutes:
🔎 Smith machine hack squats - I’ve shown these SOOO many times on YouTube, they are amazing for teaching a beginner how to signal their glutes to fire from a stretched position (the bottom of a squat). Pause at the bottom & mentally “turn on” your glutes, contracting them all the way up to the top. This is more effective than only squeezing them at the top, as the bottom is when the weight is most heavily loaded on the hips.
🔎 MEDIUM LOADED hip thrusts - teach your glutes to fire with less weight at first! Focus on the stretch as you sink your bum to the floor, then mindfully contract your glutes (again pause & wait if u need to) from the bottom up to the top.
🔎 Glute kickbacks - powerful accessory exercise for near the end of your workout. These are great bc cable tension stays on the glutes the entire ROM. Start v light - there should be NO POINT during when you don’t feel your glutes. Knee bent at the beginning, then kick back & up in an arc! Up on your toes & bend your knee to avoid feeling it in the standing leg!
.
Outfit @gymsharkwomen lilac seamless 😍💜
.
#gymsharkwomen #glutetips #gluteworkout #glutebuilders #bootyworkout #bootybuilders #workoutvideo #gymmotivation #gymshark

TEACH YOUR GLUTES 🏼‍ to TURN ON feel free to SAVE for later! ️ I do this all ze time for ideas 🏼 . I see “booty burners” or “booty finishers” or “glute activation” all the time on IG, & while great (I have posted them before) they can give the wrong impression of that person’s glute/leg training at a glance, & pre-activation can only do so much. It’s important to actually train difficult muscles to activate DURING the building exercises. Remember, progressive overload (adding more weight/reps over time) is what builds muscle, included! Weight is important . Here are some of my favs to WAKE UP silent glutes: Smith machine hack squats - I’ve shown these SOOO many times on YouTube, they are amazing for teaching a beginner how to signal their glutes to fire from a stretched position (the bottom of a squat). Pause at the bottom & mentally “turn on” your glutes, contracting them all the way up to the top. This is more effective than only squeezing them at the top, as the bottom is when the weight is most heavily loaded on the hips. MEDIUM LOADED hip thrusts - teach your glutes to fire with less weight at first! Focus on the stretch as you sink your bum to the floor, then mindfully contract your glutes (again pause & wait if u need to) from the bottom up to the top. Glute kickbacks - powerful accessory exercise for near the end of your workout. These are great bc cable tension stays on the glutes the entire ROM. Start v light - there should be NO POINT during when you don’t feel your glutes. Knee bent at the beginning, then kick back & up in an arc! Up on your toes & bend your knee to avoid feeling it in the standing leg! . Outfit @gymsharkwomen lilac seamless . #gymsharkwomen #glutetips #gluteworkout #glutebuilders #bootyworkout #bootybuilders #workoutvideo #gymmotivation #gymshark - 18 days ago

18,984 Likes
279 Comments
0
Loading...
Load more posts
2017 - © Deskgram. All rights reserved.