#bodytransformation 1.690M Posts

#Repost @itsladiesfitness ( @get_repost) ・・・ 😇 'Angel Transformations' 😇 at 'ITS' Ladies Fitness Would you like to be an 'ITS' Angel and transform your body in 12 weeks? Your diet, training and lifestyle will be devoted to us for you to achieve your desired look. Everything will be logged for you throughout your journey. Our next group starts on 9th September 2017 * 'Before & after' pictures (private to you...only used for media if chosen by you) * Weekly weigh analysis, measurements and training progress * 16 'Angel' Training programmes for muscle tone, fat loss and definition * 6 'Angel' Diets, healthy and nutritious (including weekend 'refeeds') * 5 days per week training sessions for you to complete * Full use of 'ITS' Ladies Fitness Gym for the 12 weeks of your Transformation * Dietary techniques taught to you to help change wrong habits and thus develop new methods for life * Cuts4Her and BCAA's supplements for you worth £50 * 'Angel' log book diary and training sheets * Constant support and personal contact with Caroline, your course coordinator Total cost is £300 (a deposit of £100 secures your place, balance to be paid before the start date) Limited places...message for bookings at: www.itsleisureltd.co.uk 'ITS' Ladies Fitness, 23 Wood Rd, Kingswood, Bristol BS15 8DT Tel: 01179613191 #bodytransformation #transformation #ladiesgym #itsladiesfitness #bristolgym
Crazy what your body can do with 5 months. I feel like I'm at a good place in my progress back to my old clothes looking foxy . As bad as I wanna be in my old gear, I'm taking today to celebrate how far I've come 🖤 cause it's not the destination it's the journey . . . #postpartumbody #yougotthis #lookatmego #mirrorselfie #inspirationoftheday #motivated #feelsgoodman #bodytransformation #yougogirl #imworkingonit #supermom #momlife #celebrate #getfit #neverstop
Let me fill you in on a secret of mine. This strip of goodness has changed my world. 🌎 I constantly get asked.. "Where does all your energy come from?" ---> When you fuel your body with vitamins that actually work you feel better and more energized throughout the day. These are scientifically designed to disburse in your body throughout the day. Plus they dissolve instantly unlike other over the counter brands. "Your hair is getting long, what is your secret?" ---> Vitamins, this strip contains components that help your hair, skin, and nails. "Have you lost weight?" ---> The strip provides me all of my daily needs to be healthy. I have noticed a huge difference when taking these on a daily basis. Again, when you fuel your body with GOOD STUFF you see changes all over. Alright alright it is out, I couldn't hold my secret in anymore 😉 !!!! #fruits #fitspo #fitfam #environmentallyfriendly #networkmarketing #entrepreneurlife #environmentallyfriendly #organic #freedom #FunFacts #bossbabe #bbgcommunity #bodypositivity #bodytransformation #bodybuildingmotivation #wisconsingal #womenempowerment #WellBeingAdvisors #revive #science #selflove #shakleeindependentdistributor
Ben geceleri Partilemem, sarhoş da olmam. Ben idman yaparım. Kaldırdığım Kadeh değil, Dumbell dır benim. Kilolarca. Terlerim. Heryerim ağrır. Acıyı severim. Müziğimin sesini sonuna kadar açarım. Vücudumu limitlerine zorlarım. Gece klüpleri ve Işıltılı gececeler sizin olsun. Ben salonun loş serinliğini tercih ederim. Ben sizi rahatsız etmem. Sizde beni rahatsız etmeyin ve yargılamayın.........I am not go to parties at night, and I am not drunk. I'm practicing. It's not the Goblet I removed, it's Dumbell. A lot of kilogramme. I'm sweating. Every place is heavy in my body. I like pain. I can open my müsic's voice to the last minute. I force my body to the limits. Night clubs and glittering nights are yours. I prefer the dimness of the fitness room. I will not bother you. Do not you bother me and judge me .........Я не хожу на вечеринки ночью, и я не пьян. Я практикуюсь. Это не Кубок, который я удалил, это Дамбелл. Много килограммов. Я потею. Каждое место тяжело в моем теле. Мне нравится боль. Я могу открыть свой голос müsic до последней минуты. Я заставляю свое тело до предела. Ночные клубы и сверкающие ночи - ваши. Я предпочитаю тусклость в фитнес-зале. Я вас не побеспокою. Не смейте меня беспокоить и судите меня ......... #versus #versussportsclub #fitness #fitnessmotivation #fitnesslife #fitnessworld #fitnessboy #фитнесс #фитнес #фитнесклуб #фитнесинструктор #фитнесмосква #фитнескиев #bodybuilding #bodytransformation #fitnessbody #perfectbody
#work until your brain forgets and your #body remembers
Mein nachmittagssnack. Die smacktastic cream schmeckt total leeeeecker. Ich hab eine portion in der mikrowelle erwärmt und über die erdbeeren... was soll ich sagen: KÖÖÖÖÖSTLICH 😍❤😍 #snack #rockanutrition #smacktastic #erdbeeren #strawberry #abnehmenkannsoleckersein #abnehmen #fooddiary #nofilter #sweet #teamweightwatchers #weightwatcherdeutschland #weightwatchers360 #weightwatchers #wwbehappy #wwinspiration #wwmädels #bewusstessen #cleaneating #staystrong #fitmom #body #bodytransformation #delicious
My girl @staceytualasea killing her workout and diet plan. So proud of her juggling work, children, workouts and dieting !! Keep it up 👯👯 Follow her journey @staceytualasea #rhanellfitness #workout #hotmamma #fitmum #coaching #coach #onlinecoach #fitspo #ukfitfam #instafit #bikinigirl #picoftheday #clientspotlight #fatloss #28dayshred #loseweight #bodytransformation
I hate pictures of me but it helps me see my progress and how far I've come along. Picture on left was 2014 and picture on right was yesterday. I've dieted to lose the weight (32lbs) now I'm ready to tone and change my body to be fit. I'm very motivated and feeling great. . . #myweightlossjourney #weightloss #weightlosstransformation #healthylifestyle #weightlossjourney #slimmingworld #gettingfit #bodytransformation #insta #instagram #fitness #fitnessworld #onedayatatime #gettingstrong #singlemom #doingthisforme #cleaneating #nevertooldtostart #fitsinglemom #eatfatlosefat #wannabefitmom #keto #ketogain #ketolifestyle
Chilling like a Cucumber 🥒 in the garden, catching some rays #bodytransformation #weightlossjourney #beautifulday☀️ #catchingthesun #chilling #relaxation
Hello la team 🙋🏻 Beau temps aujourd'hui, et de la couleur dans mon assiette 🥗 j'avais envie de fraîcheur une petite salade verte, tomate 🍅 mozza, pomme rissolées et une tranche de jambon cru 🐷 Bon après-midi mes poussins 🐣bisous bisous 💋💋 . . . #corpssain #corpsdereve #tbcfamily #tbcteam #soniatlevfitness #soniatlevteam #soniatlev #topbodychallenge #topbodychallengeuse #mangersain #mangermieux #mangersainement #muscle #bodybikini #bodytransformation #instasport #instaregime #instaregimeuse #run #regimeuse #running #abdos #nopainnogain #fitfam #fitness #workout #yoga #salade
I have footage ready to be put in a epic weight loss movie. This is from 2 years ago. I was building muscle at this time to combat loose skin. Make sure you record an take pics. Even if you're not ready to post you will be later. The right is when I decided I'm not quitting! 6 1/2 years ago. New transformation pics coming in 45days
Segunda comida del dia y una de las mas ricas 👌 - 250gr de pollo - 1 choclo - 1 tomate - 1/4 de cebolla - 80gr de arroz Yo lo hago todo trozado y hago una ensalada con oregano a mi gusto queda 10 puntos se los recomiendo ! Bien rico y saludable 💪 #healthylife #healthyfood #healthy #fitnesslife #fitfood #mensphysique #bodytransformation #lifestyle
Arrancando mi tercer día de descarga limpia solo he consumida proteína magra y verduras verdes, pero es acá en este punto donde mi cuerpo entra en fase de cetosis por ende debo cuidar aun mas la alimentación subiendo la cantidad de grasa primero para no catabolizar y segundo para mantener mi nivel de energía y poder desarrollar cada tarea del día... Conocer su cuerpo es la primera tarea para lograr un verdadero cambio corporal #gain #training #diet #먹방 #운동 #bodyfat #bodytransformation #goals #goal #motivation #healthy #active #lifestyle #time #nike #herbalife #herbalifenutrition #saturday #cutting #weightlifting #workhard #back #lats #traps #viking #flex #regeneration #garmin #quads #intuitiveeating
It's my job, I feel obligated to push my client when they feel they have nothing left in the tank. Oh did I mention I love what I do❤️❤️❤️❤️❤️👏🏾👏🏾👏🏾👏🏾👏🏾💯💯💯💯💯this my blessing, this my passion ❤️❤️❤️.. good job @iiamerica Book with the best today (706) 457-2604 #Mrfinllayfit #yourfavoritetrainer #bodytransformation #powerhouse #sharkoftheocean #kingofthejungle #takeovereverything #savagemode #beastmode #fitspiration #gohardorgohome #americanmuscle #fromfattofit #workoutmotivation #fitnessjourney #workoutaddict #fitnessmotivation #savagemode #beastmode #finallyfitfitness
C1D17S1: kiwi 🥝
Meet: @kristinasaniel ? Vous pensez qu'avoir 46 kg ça veut dire être belle ? Ou avoir des abdos comme une tablette de chocolat et un corps super sculpté? c'est ça là beauté d'une femme ? Faux ! 🎀Être belle c'est : surtout se sentir bien dans son corps et dans sa tête 🎀Être belle c'est : manger une glace quand tu en a envie 🎀Être belle c'est : quand tu te regarde dans le miroir et tu te plais , même avec tes kilos en plus 🎀Être belle c'est : savoir se faire plaisir sans culpabilité mais avec modération 🎀Être belle c'est : de trouver un équilibre dans la vie et dans le corps Je suis passé par différents épisodes dans mon changement et le plus difficile c'était quand j'avais 46/47 kg. Plutôt une frustration. Entraînement régulier même après 10 heures de travail, une alimentation très , très équilibré, j'étais vraiment très précise, tous les aliments pesés, dans mon placard je n'avais pas de chocolat, biscuits, etc. Aujourd'hui j'achète un peu de tout et je me fais des petits plaisirs chaque jour, petite quantité mais chaque jour, et croyez moi que c'est magnifique ! Je ne suis plus obsédée par la balance et par les calories et je suis heureuse 😊 Après 2 ans d'efforts j'ai trouvé juste un équilibre que me va très bien. Donc je vous conseil de trouver votre équilibre, ça prendra du temps mais vous le trouverez. #topbodychallenge #teamtbc #sport #fitness #motivation #body #bodytransformation #fitnessaddict #running #run #cardio #gym #beforeandafter #healthylifestyle #nopainnogain #workoutmotivation #workout #healthyfood #fitnessaddict #bodybuildingcom #fit #weightlossjourney #fitfam #instafit #fitspo #weightloss #beforeandafter #diet #happy #healthyliving Via🔃REPOST @kristinasaniel
My first after workout selfie. Everything is coming together.. but I'm still striving for better.. Thoughts Manifest into ACTION! #goals #bodytransformation #determination #powerlifting #bodybuilding #fitfam #fit #fitness #fitnessjourney #fitnessmotivation #gymshark #girlswholift #dailymotivation #dailygrind #fitstagram #instafit
Bit of a throw together lunch. Chicken in passata sauce, with broccoli, peas, spinach and sweetcorn with boiled rice and extra tomatoes. Tbh it was a bit bland, and I didn't even eat half of it so any tips on how to make it spicy syn free... share away. 🙈
What do you do today ? Me... I run !!! 🏃 😄😄 yesss !!!👍------- Vous faites quoi aujourd'hui ? Moi ... je cours 🏃😄😄 yesss !!! #fit #fitfam #fitgirl #fitlife #fitnessmotivation #body #bodygirl #bodybuilder #bodybuildingmotivation #bodytransformation #bodyfitness #bodybuilding #bodypositive #veganbodybuilding
Sometimes.. kicking.., squatting ., Laughing and Lifting... Makes Muscles! Love what I do.. so what I love! #happiness #loveforweights #trainingforlife #weightlifting #weightstraining #mumfitness #mumoftwo #fitmumdxb #dxbfitness #bodytransformation #bodypositive
I am so excited about this weekend!!! Not just because it's #MemorialDayWeekend but because it's #CommunityHealthAndFitnessSaturday! Join host Dr. Courtney Shelton of @marriedtomedicine and myself for an amazing morning of fitness, health, and empowerment! Start your weekend off with a high impact fitness course, a health symposium, and our life changing sponsors @chefdevicooks, @skyjuices2015, @atlantaspinedoctors, @discountnutritionga, @healthyselfatlanta and our expert team of personal trainers @raysworld007 @msmelodymarie @fitted4fitness @pennyparker7410 and @ellestarratl! Admission is only $20 so secure your space NOW! Spread the word! See you Saturday! #UBBC #saturdaymorning #fitness #health #HIIT #bodytransformation #bodysculpting #bodybuilding #nutrition #supplements #mealplanning #mealprep #smoothies #allnatural #personaltrainer #gym #atlanta #ultimatebody
Believe it or not, I don't like what I see... I hate it actually. Some people wait until the "AFTER" is available before they show the ''BEFORE"... not me This is me now, today in fact, after 4 months of a certain treatment I was on. My training program was put to hold and I lost weight. But consider today as DAY 1.... Day 1 of 90. The transformation begins... #bodytransformation #beastmode #iball #withchrist #xyler
#30DayShredChallenge 💥17/30💥 --------------------------------------- Was geht meine 🚀! 📸 #tbt aus dem gestrigen Rückentraining⬅️ Langsam kommen die Adern und die Seperations durch 🔓und das Fett sucht das Weite😌 --------------------------------------- Mein Gewicht fällt weiter, langsam aber sicher! Heute morgen waren es 77,3🍾 Also insgesamt gut 4 Kilo! --------------------------------------- Checkt unbedingt mal meine Story😎 Heute wurde lecker gekocht 🍽 --------------------------------------- Wie läuft die #30DayShredChallenge bei euch? Was sind eure Schwierigkeiten? Womit habt ihr so zu kämpfen? ⬇️
Unbelievable transformation from @brandonlarson_fitness @brandonlarson_fitness @brandonlarson_fitness 😲✔ make sure you go follow 😆😆😆 Show some 💓💓💓💓💓 in the comments 😲™ don't​ be shy 💓💓💓💓 ----- Follow my other page😲™💕💕💕 @weight.loss.transformations @weight.loss.transformations @weight.loss.transformations ----- 1 Week Promo, check these incredible IG's below; @_jasonhunter @zzreed ----- Sponsors pm to appear below; @ukdietdoctor @web.pros ----- #bodytransformation #transformation #transformationtuesdays #toning #burnfat #fitnessmotivation #fitnessgoals #fitspiration #fitfam #fitspo #weightlosstransformation #fitnessjourney #getfit #fitness #fitnessinspiration #transformationtuesday #transformations #instafit #instafitness #gym #weightloss #weightlossjourney #fitnessmodel #gym💪 #training #diet #dieta #protein #getfit #beforeandafter ----- Thanks for looking Natalie😲™💕💕💕 -----
We are so excited about this weekend!!! Not just because it's #MemorialDayWeekend but because it's #CommunityHealthAndFitnessSaturday! Join host Dr. Courtney Shelton of @marriedtomedicine and #MasterTrainer @therealcarlosjordan for an amazing morning of fitness, health, and empowerment! Start your weekend off with a high impact fitness course, a health symposium, and our life changing sponsors @chefdevicooks, @skyjuices2015, @atlantaspinedoctors, @discountnutritionga, @healthyselfatlanta and our expert team of personal trainers @raysworld007 @msmelodymarie @fitted4fitness @pennyparker7410 and @ellestarratl! Admission is only $20 so secure your space NOW! Spread the word! See you Saturday! #UBBC #saturdaymorning #fitness #health #HIIT #bodytransformation #bodysculpting #bodybuilding #nutrition #supplements #mealplanning #mealprep #smoothies #allnatural #personaltrainer #gym #atlanta #ultimatebody
This is an actual #meal I made on my #teamkingsbury plan! Shit the bed it tasted good! I had to swap #chicken for pastrami (taken from another meal) but otherwise all #ingredients as per instructed: Rye bread Avocado Pastrami Delicious! Crazy I can still have #sandwiches like this on a #bodytransformation
Circuit training bien bien chaud aujourd'hui : alternance de sprints et de renforcement au sol + circuit cuisses 🔥🔥🔥🔥🔥🔥 Malgré tout, le temps est maussade... ne vous laissez pas malmener par le ciel gris ! . «Où que vous alliez, quelle que soit la température, apportez toujours  votre propre soleil. Tout est dans l’attitude» . C'est rigolo... J'ai l'impression de l'être affinée ces derniers temps 🤔 pourtant aux dernières nouvelles la balance était pas d'accord... 🤔🤔🤔 . #fit #fitness #fitfam #fitgirl #fitmom #healthy #fitnessmotivation #fitnessaddict #weightloss #fitspo #fitfrenchies #gym #getfit #instafit #cardio #workout #noexcuses #teamshape #aesthetics #sport #musculation #bodytransformation #bodybuilding #workhard #picoftheday #training #shredded #motivation #determination #nopainnogain
How amazing is this egg yolk porn @bobscafes yesterday?! 😍👌🏻 . Had to share this with you guys 🙈 this is my fave place for brunch ; it's cheap for London , the portions are generous, the staff are very friendly and you never have to queue. 🙌🏻☺️ . Took my mum here yesterday & she loved it 😊 I've just got to persuade them to open one in Brighton !🏖 . @zannavandijk you need to add this to the @londonbrunchguide 😉👌🏻 . #brunch #london #londonbrunch #delicious #yolkporn
#itsgymtime🔥😍💪🏼 Im Moment läuft jedes Training einfach bombastisch💥🙌🏻 hmmmmhh an was liegt das wohl🤔🍩🍚🍪😄??? Bei so viel Energie fällt es mir wirklich schwer einen Restday einzulegen🙄🙈 Auf jeden Fall geht's jetzt gleich ins Rückentraining #yippie😁💗 Habt einen schönen Tag Leute☺️🌤 #gymaddict #fitspo #fitnessgoals #sports #focus #workforit #bikinigirl #noexcuses #workout #fitfam #bodyshape #fitness #offseason #bikinifitness #bikiniathlete #muscles #girlswholift #fitgirl #gymtime #backday #bodytransformation #dbfv #bodygoals #motivationforfitness #fitlove #musclecurves #fitchick #fitnesslifestyle
Great tips and advice on running and workouts! Check out his gram. #Repost @willpnjourney ( @get_repost) ・・・ If your a runner or someone who plays a sport that involves running (almost all) then you need to have this move in your program. There are two reasons for including single movements. 1. They develop strength and power in your legs independent of each other. This is important because a majority of the time in Sports your on one leg or at least favoring one side. 2. It helps develop stability in the hip, knee, and ankle which will help you better transfer your power as well as reduce injury. running #sprinting #trackandfield #health #healthy #healthylifestyle #gym #lifting #nike #fitness #healthyeating #nutrition #precisionnutrition #transformation #bodytransformation #weightloss #mountianbiking #biking #weightloss #run #running #runner #readyforspring #philly #gym #fitnessmotivation
Hi guys! DAY 17 of my TRANSFORMATION INTO CRISTIANO RONALDO 💪😁🏋! . Today I worked my abs again. Did you know that Cristiano Ronaldo does 3000 sit-ups a day? Yes!! 3000 SIT-UP's!!! 😲😨😭 I mean HOW CRAZY IS THAT??! Well BEFORE I tried it today the number 3000 was just a number to me, but know that I've tried it I know HOW F...... HARD THIS IS!!!! Of course I did NOT make it. I just made about 300. 😢😭🤕! But I promise I will work on it. But to achieve this I need YOU guys! . PLEASE PUSH ME WITH YOUR LIKES 💓 AND COMMENTS 💬 to keep me motivated!!! 👍😉 I really NEED this to keep on! So PLEASE HELP ME! . If you want to know if I achieve my goal to LOOK LIKE CRISTIANO RONALDO ONE DAY then please FOLLOW ME to see my progress! . I'll post my latest body pics every 2 weeks. So stay tuned! . Thank you in advance, guys! SEE YOU TOMORROW! . 🔥⚽🔥⚽🔥⚽🔥⚽🔥⚽🔥⚽🔥⚽🔥! . --------------------------------------------- For those who don't know me yet: I have a dream! 🙄 I want to look like Cristiano Ronaldo. And I will do my best to reach this goal! ⚽🏃 But my problem is: I'm LAZY! That's why my little sister (not so "little" anymore but for me she always will be) told me to start an instagram challenge to keep me motivated! . So now I need YOU to HELP ME, guys!! Please push me with your comments everyday. . I really NEED you guys! Please help me! . EXCITED IF I CAN DO IT? Then PLEASE FOLLOW AND PUSH ME! . 🔥⚽🔥⚽🔥⚽🔥⚽🔥⚽🔥⚽🔥⚽🔥⚽🔥⚽🔥- ------------------------------------------ Hashtags: #cr7challenge #cr7 #cristiano #cristianoronaldo #challenge #realmadrid #atletico #workout #fitness  #bodybuilding #training #gain #muscle #strength #gym #gymlife #trainhard #getfit #grow #sweat #motivation #strong #photooftheday #picoftheday #bestoftheday #fitspo #instafit #bodybuilding #bodytransformation #transformationtuesday - -------------------------------------------- Info: This is just my private channel to motivate myself. For offers or anything else just send me a direct message and I'll think about it. Idol-Pics of Ronaldo (source): https://youtu.be/8aqRK91hFVo. For removal just contact me.
Cada uno de los entrenos tanto dentro como fuera del agua son importantes para lograr mis objetivos, para mi la verdad es aparte de una manera de seguir en forma es una gran ayuda a nivel psicológico entrenar Me hace sentir bien y podríamos decir es mi meditación ✌🏼🤗 Consejo... encuentra tu momento de entreno y dedícate a ti, verás el bien que hace 💪🏼 Por cierto lo mejor del vídeo la etiqueta pantalón 😂😂 #pilatessupbeach #pilatessuppool #TeamNike #gym #sport #bodyfitness #bodybuilding #bodytransformation #strongwomen #girls #girlsfitness #nike #fitness #motivation #instafit #fitlife #sporting #bööty #squad #fitbody
Hi guys! DAY 17 of my TRANSFORMATION INTO CRISTIANO RONALDO 💪😁🏋! . Today I worked my abs again. Did you know that Cristiano Ronaldo does 3000 sit-ups a day? Yes!! 3000 SIT-UP's!!! 😲😨😭 I mean HOW CRAZY IS THAT??! Well BEFORE I tried it today the number 3000 was just a number to me, but know that I've tried it I know HOW F...... HARD THIS IS!!!! Of course I did NOT make it. I just made about 300. 😢😭🤕! But I promise I will work on it. But to achieve this I need YOU guys! . PLEASE PUSH ME WITH YOUR LIKES 💓 AND COMMENTS 💬 to keep me motivated!!! 👍😉 I really NEED this to keep on! So PLEASE HELP ME! . If you want to know if I achieve my goal to LOOK LIKE CRISTIANO RONALDO ONE DAY then please FOLLOW ME to see my progress! . I'll post my latest body pics every 2 weeks. So stay tuned! . Thank you in advance, guys! SEE YOU TOMORROW! . 🔥⚽🔥⚽🔥⚽🔥⚽🔥⚽🔥⚽🔥⚽🔥! . --------------------------------------------- For those who don't know me yet: I have a dream! 🙄 I want to look like Cristiano Ronaldo. And I will do my best to reach this goal! ⚽🏃 But my problem is: I'm LAZY! That's why my little sister (not so "little" anymore but for me she always will be) told me to start an instagram challenge to keep me motivated! . So now I need YOU to HELP ME, guys!! Please push me with your comments everyday. . I really NEED you guys! Please help me! . EXCITED IF I CAN DO IT? Then PLEASE FOLLOW AND PUSH ME! . 🔥⚽🔥⚽🔥⚽🔥⚽🔥⚽🔥⚽🔥⚽🔥⚽🔥⚽🔥- ------------------------------------------ Hashtags: #cr7challenge #cr7 #cristiano #cristianoronaldo #challenge #realmadrid #atletico #workout #fitness  #bodybuilding #training #gain #muscle #strength #gym #gymlife #trainhard #getfit #grow #sweat #motivation #strong #photooftheday #picoftheday #bestoftheday #fitspo #instafit #bodybuilding #bodytransformation #transformationtuesday - -------------------------------------------- Info: This is just my private channel to motivate myself. For offers or anything else just send me a direct message and I'll think about it. Idol-Pics of Ronaldo (source): https://youtu.be/8aqRK91hFVo. For removal just contact me.