Tag: tips

“Sleigh” Your Goals

“Sleigh” Your Goals

By |

Podcast: Play in new window | Download (Duration: 24:22 — 25.7MB)

Subscribe: Apple Podcasts | RSS | More

Start Today!

 

Start Now!

Today!

What are you waiting for?

 

I know, I know, it’s the holidays. You are busy and can’t find the time.

Me too! But, if you are serious about your goals, and know your ‘WHY’ then get to it.

I am not, nor have I ever been, a fan of “New Years Resolutions”. For a majority of people it is a procrastination technique to get thru the holidays, feel horrible about how you celebrated all holiday season, to join a gym or set goals that are extreme, only to drop them by February or March.  Instead of being excited and uplifted by the challenges, you are left feeling defeated and miserable for failing. Who needs that?

 

Instead, start small now.

No matter what your goals are in life, starting when you are busy just requires taking baby steps to begin a new routine and make it a habit.

If you want to stand and make dinner while wearing your prosthesis then start by wearing it longer each day, or refusing to take it off. Then stand to wash a few dishes. Eventually you’ll be able to maneuver around your kitchen and create a meal and feel proud of your accomplishment….which will inevitably lead to another goal to achieve.

If you want to get or stay physically active and you are struggling to find time then carve out some smaller portions that you CAN commit to and do it. For example, take a short walk around the block after dinner every night, or do some sit ups, push ups and/or planks before bed.

You don’t have to have a gym membership and commit 2-3 hours 4-5 days a week to be active and stay fit, you just need a plan and stick to it (again, to build a positive habit that will carry on thru the holidays and all next year).

 

 

 

Starting today and carrying you through the new year here’s what you need to do to form good habits that will keep you moving forward.

 

Write down your dreams and goals on paper, don’t keep them secret up in your head.

Decide the most important ons and which ones need to come before others. There probably is a progression of them for example, learning to wear your prosthesis comes before walking a mile in it.

Set deadlines to help keep you on track.

Make smaller steps that you will need to do to hit your goal by your deadline.

Speak positively: I want to go to the gym. I want to go for a walk. Etc, etc.

Find someone you can share your goals with who will push you and hold you accountable (when times get hard and they will, it’s good to have an outside person keeping you on track), and maybe they can join you in setting goals and you can hold each other accountable.

Have fun and know your ‘Why”. Why are you setting this goal? Who are you doing this for?

 

 

Setting these things into place will give you a better chance of succeeding at what you want.

As always, you don’t need to go it alone. We all have weak moments and need some help.

I hope you have a blessed holiday season and a happy healthy new year!

This is my last episode of Season 4. I’ll see you next year!

Until then,

And as always,

Be Healthy,

Be Happy,

Be YOU!!!

Much love,

 

 

Busyness

Busyness

By |

Podcast: Play in new window | Download (Duration: 29:07 — 31.1MB)

Subscribe: Apple Podcasts | RSS | More

Tis the Season

 

 

As we enter the holiday season:

Special gatherings and parties,

Gift giving and making,

Cooking and baking,

And traveling and to see friends and family create a very busy month or two.

 

As amputees it can have a toll on our bodies as we try to do it all.

If you are new to being an amputee, try to remember that it’s ok to ask and accept help, it’s ok to not have everything perfect and done like you’ve done every year before amputation, and above all else….

 

This too shall pass!

 

Enjoy the moment.

Use your slower pace this year to breathe in the moments.

Watch your children be in awe of the magic of this season.

Entertain yourself with special movies together and listen to Christmas carols.

You’ll be back on your feet in now time and wishing you had sat back and enjoyed the down time.

Don’t allow guilt to over take you. Allow people to step up and be helpful.

Ask when you need assistance. Be careful not to overdue it and hurt yourself. You’ll be more disappointed with the set back than the rest in the moment.

And most of all…

Be present!!

 

Hope you have a beautiful holiday season making memories and preparing your hearts for the blessings to come.

 

And as always,

Be Healthy,

Be Happy,

Be YOU!!!

 

Much love,

 

PS Pictures of my socket that I promised.

My very 1st socket. I used a t-shirt to cover this one.

 

The size difference from 1st socket to about the 11th one in just 2 1/2 years!

 

Paint job up close. Stickers Made using my Cricut machine.

 

One of my 1st skin fit sockets and the use of auto paints and vinyl stickers I made with my Cricut.

 

Most recent leg

 

All of my prosthesis since the beginning. Minus 4 (one I’m wearing and the three yet to come as of this picture-including the new one being made right now).
Anticipation

Anticipation

By |

Podcast: Play in new window | Download (Duration: 27:50 — 29.3MB)

Subscribe: Apple Podcasts | RSS | More

 

Let’s discuss Anticipation and Expectations as an amputee.

Every journey is different, every path navigated in life is unique, so why would anyone think that becoming an amputee that we would share the exact same journey?

We will have a similar structure as to what steps come first, second, third, etc, but wWHEN they come, HOW quickly you move from one step to the next, AND when setbacks will happen are all unique to each individual.

Understanding this, and excepting it will help with your success and also your stress.

When we drop the idea that “I want to be doing what Sue is doing.”, or “I want to run like John.” we can embrace our own journey for all its worth, and except the path we are on, which will reduce stressors and help us achieve.

Goal setting and POSITIVE expectations are found to be key to reducing stress and helping us reach success.

Join me for how to go about doing this, and at the end of the podcast check out your Call to Action on what you can be doing right now whether you are awaiting amputation, had an unexpected amputation, or just want to get out of your own way in life so you can find success.

 

Enjoy this episode, share with those you know who need some motivation and as always,

Be Healthy,

Be Happy,

Be YOU!!!

Much love,

Keep looking up! Reach for the stars, dear Warri0rs!!

 

A Leg Up On Life

A Leg Up On Life

By |

Podcast: Play in new window | Download (Duration: 31:04 — 33.2MB)

Subscribe: Apple Podcasts | RSS | More

Dealing With Negative Emotions Post-Amputation

 

Anger, Guilt, Shame, and Fear are all such destructive emotions. They hold us back from realizing our full potential and no one is immune to feeling them at one time or another.

As amputees, we face unique challenges, including fears about our new life, future uncertainty, failures, prosthetics, and adapting to physical limitations.

As a wife and homeschooling mom amputee I often struggled with guilt. I was always worried about making mistakes and inadequacy.

Now, as an amputee, (and I ELECTED this), I was even more fearful of what might be my shortcomings.

This is a lot of pressure to put on myself. How about you? Are you adding this stress into your life?

All in all, any of those above mentioned emotions, are taking away your happiness and also adding a negative aspect to your life, one that is stress-inducing and impeding success.

Stress can harm our health, impeding healing and progress. We must recognize and tame these self-destructive emotions if we are to truly love ourselves, love our life and live it fully.

 

Enjoy the good days. Remember those feelings. Harness them and utilize them when you are struggling.

 

We must realize what we are doing to ourselves and how to tame that monster that is self-destructive in nature.

So what can you do when these emotions begin to rear their ugly heads in your mind and life?

 

First thing;

Stop beating yourself up over situations you cannot control. You cannot control infections, poor fitting sockets, blister and rashes, or phantom pains.

Next, you need to communicate with your family and support system about how you are feeling. and when you’re feeling like you are getting everyone down. They need to know where you are at during the harder times as you navigate being an amputee because they probably don’t have any other experience with amputees than YOU.  Help them understand how you see yourself, where you want to be and what’s currently holding you back from realizing your potential. More than likely they wouldn’t want you to be worrying about that, just about getting better and stronger.

Finally, use positive self-talk. Your brain is a powerful muscle and it will bend and move to what thoughts you are allowing it to feed off of. If you tell yourself you aren’t good enough, that you aren’t contributing, or you are letting down those around you, then that is what you will feel is true. BIG TIME STRESSOR!

Time to start forgiving yourself, forgiving those around you that have hurt you, breaking free from fears, and letting go of guilt. When you are sick and laid up, your first priority must be to get stronger and healthier so you CAN get back to your life and family.

You can do this, you are strong enough. This is a long journey, a marathon, not a sprint. You will find that when things are going well something will come along and take you back a step or two. Likewise, when you are struggling, I can promise you, it won’t last and soon everything will start working out for the positive.

Don’t distress, dear Warriors, this too shall pass.

Lift up your chin, put a smile on your face, and laugh despite your struggles.

The time is now to sharpen your mental sword and fight for what you want and how you want to live your life.

Don’t give up and don’t lose hope.

Make today a great day,

And as always,

Be Healthy,

Be Happy,

Be YOU!!!

 

Much love,

 

 

 

 

Finding Yourself By Letting Go

Finding Yourself By Letting Go

By |

Podcast: Play in new window | Download (Duration: 26:14 — 28.0MB)

Subscribe: Apple Podcasts | RSS | More

Through The Eyes of a Horse

Horse Therapy-the horse who started it all: Cherokee

 

What can I say, I LOVE horses! I have always loved horses, just seeing them makes me smile. Yet as a girl growing up in the suburbs of Chicago I was never around any horses. The attraction is a mystery.

Never in my WILDEST dreams could I have imagined that at my age I would be surrounded by them every single day, training them, getting certified to train them, grooming them and now bringing a therapy to the public in which the horses becomes the teacher.

They are incredible creatures with so much to offer.

My journey began after my amputation and with the horse you see pictured above. Even though I was only around him for 30-45 minutes, the impact he made on my life was the most profound experience I have ever felt! Not only did my amputation change the trajectory of my life, now horses were a part of this ever changing path.

Now after 4 years of learning and teaching, observing and making mistakes,  I am ready to bring this mental healing to others, and I AM EXCITED!!!

 

CONNECTION

 

BEING PRESENT

 

TRUST

 

The benefits of just being in proximity to horses is incredible! The healing they can bring to our lives is unmatched.

I hope that one day you, too, can feel the healing power of horses in your life, and I would love to be the one to take you there.

Join me on this new journey that I never, EVER saw coming a mere 5 years ago.

Let’s work together and heal ourselves through the eyes of a horse.

 

I pray you have a beautiful week and a HAPPY HALLOWEEN!

And as always,

Be Healthy,

Be Happy,

Be YOU!!

Much Love,

 

My silly girl!
Help!

Help!

By |

Podcast: Play in new window | Download (Duration: 23:23 — 24.8MB)

Subscribe: Apple Podcasts | RSS | More

How Can You Know What You Don’t Know?

 

Yep, like clockwork!

Like life itself, being an amputee throws you curveball after curveball, no matter how seasoned you are.

My time is now, I guess.

I am almost six years out from my amputation, life has been great! I have been traveling, active, enjoying mobility and no (knock on wood) phantom pains worthy of discussion. This is the good stuff! I’m living my best life!

 

Monday’s walk…pre-pain

Enjoying island life

 

Monday, however, with our weather being nice and cool in the mornings, I took my pups for a walk. About one mile in I noticed an aching in my femur. Never had that before. Very curious.

At  1 1/4 miles, however, I as limping and trying to keep pressure of my limb and socket. Once I got home and sat for a minute the pain was gone, but I could recreate it by moving my socket around.

Now, I know my limits and I know how to push myself so, of course, I went for a walk the next morning.

And you guessed it, I was in pain again, in the same place on my leg. This time I cut my walk a little shorter.

I have never had this before. So I did what I needed to do. I began going through a process of elimination for what I was feeling.

First off, I was checking my residual limb that night for bruising or soreness when I touched the area in question. It feels bruised.

I had no redness or swelling.

I had no rash or blisters.

I checked my weight, only down a few pounds, but that’s not uncommon.

I am noticing some tripping off my toes lately which could indicate that my prothesis might be dropping some when I pick up my leg when walking.

My best guess is that for some odd reason, six years in, I am having some volume change, or shape change, to my residual limb (which is weird since I haven’t changed anything in my routines nor have I been traveling the past couple of weeks). This would explain bruising as I may be banging around in my socket because of excess room.

My worst case scenario is a possible bone spur, which would cause pain on the bone and can happen at anytime after amputation. This would suck because I’d have to have surgery to remove them.

So, for now, I will NOT take to social media to find answers because my medical team and I know my situation best.

I will NOT worry, because that doesn’t help and is a waste of time.

 

The Limb Center: I have these guys in my corner.

 

I have called my prosthetist and let him know what I’m feeling, when I’m feeling it, and where the pain is coming from. I will be seeing him soon to check out my fit of my socket and making some educated guesses with the person who has seen me through to this point.

From there we will formulate a plan to reduce/eliminate  the problem.

 

 

If you are  like me, and are dealing with an unusual circumstance with your residual limb.

If you are feeling scared or worried about what might be causing your trouble, here is your Call to Action:

 

Please don’t ask the keyboard warriors on your social media feed!

Please process what you are seeing, feeling, and noticing that is different than before with your residual limb and/or socket.

Make notes.

Call your medical team: orthopedic surgeon, prosthetist, and/or physical therapist and get their help.

And please, whatever you do, don’t waste time worrying about what it could be. Just remember that you were strong enough to get to where you are now, and you will be stronger still as you navigate this (what may be your first of MANY issues as an amputee) hurdle.

Remember to breathe, step back from your situation, make logical observations and talk to your medical team.

You and I will get through this.

We are warriors, of course.

Attitude is Everything

Have a beautiful week and as always,

Be Healthy,

Be Happy,

Be YOU!!

Much love,

 

 

 

Prepping For Battle

Prepping For Battle

By |

Podcast: Play in new window | Download (Duration: 43:49 — 45.9MB)

Subscribe: Apple Podcasts | RSS | More

Finding Peace and Comfort in This Hard Season

 

How does a warrior prepare for battle?

They need the right kind of armor to protect themself from harm.

They need weapons to defeat the enemy, too.

 

What is your armor?

What weapons do you wield as you go into this new season, this battle, for your health and livelihood?

Yes, you CAN prepare. There are things you can do to build yourself up to being stronger and able to handle the journey you are embarking on.

I am speaking from a perspective that I relate to, that is, elected amputation. Not everyone has this experience, and I cannot even begin to imagine what it must be like to have that taken from me with no choice, so I will not be speaking of that journey today.

I had four months to prepare, research, interview, seek help, and get a leg up (PUN intended!) on my forthcoming surgery.

I believe there are many things we need to address to feel even somewhat prepared for such a huge life-changing surgery, and even then, you are never going to be completely ready for that day and what is to come in the years to follow, but you might as well start from a positive, strong place.

I address 4 major areas to get yourself prepped for such a surgery: Mental, Emotional, Physical, and Insurance

Yep, Insurance! You are in control of those other areas of your life, but insurance can become the enemy very quickly if you are not researching and doing your due diligence with what your insurance covers…prosthetics are EXPENSIVE!!!

Like I said before, I had four months from the time I scheduled my surgery til the day of my amputation.

These four months were extremely challenging and emotional. I tried my best to stay positive and convinced that this was the right move, but some days were much harder to convince myself than others.

I began to go through the “What if’s….” A LOT! I had fears well up in the night as I lay in the dark and everyone else in my house was sleeping. I struggled with the idea of death, and I worried that I wouldn’t be a functioning amputee. So many questions, and I knew NO amputees at the time. So many fears and so many uncertainties. It was almost unbearable.

But I decided to not let negativity rule my months I had left as a ‘two-legger’, and I began to prepare my heart, mind and body for the battle ahead. And Insurance, unbeknownst to me, was going to be a very grueling battle!

Don’t get caught without a plan.

Don’t get caught without visualizing a better future.

Don’t get caught without setting goals.

These items are your armor and your weapons.

Be prepared, you are, after all, a WARRIOR!

We all have a warrior spirit, some of us just need to believe it to unleash it.

Believe in yourself. You can do this! I believe in YOU, Dear Warrior!

 

 

Start making a plan now, don’t wait!

Prepare yourself by addressing your mental and emotional capacity to handle what’s coming. How? Talk to people. When you talk about it you will find you relax the hold it has over you. I remember when I couldn’t even say “Amputation”, it made it too real if I said it, but that’s what I had to learn to do. The more I talked about it, the easier it became to say, eventually it got me then thinking about what was coming and how I might handle certain situations, like getting in and out of a car, going to the bathroom in the middle of the night, cooking dinner while on crutches, etc. I would not have those questions without open conversations with my family and friends.

Physically prepare by building your balance, core strength, and the limb that will be left behind to do all the work.

Finally, insurance. Please do your research. Ask questions about what is and is NOT covered by your insurance. Double check, and even triple check if time allows. The cost is profound, and the average household struggles to afford one.

You are strong enough to go through this, but you must prepare, just as a runner prepares for a marathoner and a warrior prepares for battle. Strengthen yourself and watch a new life unfold in front of you.

Your life is ending or diminished because of amputation, it has just turned onto a new path. And the adventures will be amazing!

So, Warriors, rise up to the challenge in front of you! You are strong enough. You are brave enough. You are ENOUGH!

Until next week and as always,

Be Healthy,

Be Happy,

Be YOU!!!

 

Much love,

 

 

 

Independence

Independence

By |

Podcast: Play in new window | Download (Duration: 36:04 — 37.7MB)

Subscribe: Apple Podcasts | RSS | More

Freedom and Joy in Movement

 

What do you dream about doing or accomplishing?

As amputees we tend to struggle with getting back out there, worried that we won’t be able to live full lives filled with goals set and conquered, but that couldn’t be farther from the truth!

Yes, the first couple of years there is a lot of changes taking place with your body, and a whole new routine of being fitted for your prosthesis every few months, but that doesn’t mean you can’t be getting active and finding the joy of becoming independent once again.

Prior to my amputation I spent 5 years in surgeries, icing and elevating my leg, and going to appointments. I had no time to do anything else, and my life became a series of tasks in hopes of getting better, but not truly living. I had no time to dream about the next ski trip or learning a new sport, I was in survival mode, plain and simple.

However, I set many goals for myself to accomplish by one year post-amputation. I never thought, “What if I can’t do this?” or “That’s not possible.” I just set my goals and worked toward them. No one told me that maybe I was being to aggressive on myself, or that I was dreaming too big. My family and friends just walked alongside of me, supporting me through it all.

What I can tell you about that first year is this: I was so happy! I found joy in life once again! I never looked back with regrets to having had the amputation, and in that first year I knew that I could do anything I put my mind to.

 

Life is meant to be lived fully. I aim to try new things whenever the opportunity arises!

 

The point: We each are traveling on our own unique journey, but we all want to have independence and the feeling of freedom that comes with that, this truly goes for those of us who have been laid up, or stuck in a medical crisis. Setting goals to keep us on track and moving forward is key to feeling the freedom of independence once again.

When I speak to other amputees about what they want to get back to doing to make them feel productive, and independent in life, some of the most basic life skills is what they speak of first; dressing themselves, standing in their kitchen to wash dishes or make a meal. Basic, right? But that’s what makes us feel productive and useful. I know I couldn’t wait to show my family that I could serve them the way I use to, before the accident. And when we experience these baby steps of accomplishment it leaves us thirsting for more!

The goals and aspirations grow and change. As we build strength and stamina, as we get better at using our prosthesis, we begin to really dream of the possibilities. That’s when the real fun begins, and the joy from accomplishing goals becomes a need not just a want.

So, What do you dream about accomplishing? What will give you back your independence or freedom?

Dare to dream because being an amputee isn’t what it use to be. You can do anything you put your mind to, if only you dare!

 

This week I want you to make a list of the things you most want to do. Maybe tasks around the house or at work. Maybe just getting dressed or making the bed. It doesn’t have to be big, monumental tasks or goals, just ones that will make you feel good that you can do on your own again.

It is also ok to add, to your list, goals for the future. Remember, dreaming is what keeps us motivated and moving forward.

Don’t be afraid to add whatever is on your heart. This is a great time to not think about the “how” of these longterm goals, just dream!

Finding independence again, is such a blessing and brings great joy.

Just remember to START WHERE YOU’RE AT.

Know that with these new goals there may be some fear or anxiety, but with anything worth achieving we must all face fears. I do all the time. Just remember what you’re made of. Remember what you’ve been through. YOU ARE A WARRIOR!!

Now make that list and start tackling those dreams!

 

I hope you all have a blessed week, thank you for listening,

And as always,

Be Healthy,

Be Happy,

Be YOU!!!

Much love,

 

Bunker Hill- 297 steps to the top! I was nervous but I did it!
Times of Struggles

Times of Struggles

By |

Podcast: Play in new window | Download (Duration: 25:37 — 27.3MB)

Subscribe: Apple Podcasts | RSS | More

Finding Peace in These Moments

 

These are the times I struggle with the most. Yes, it can be nice to have down time but for someone like me downtime can become a bad habit and turn, quickly, into a new way of living.

I realize how hard I push myself, daily. I know I pack my schedule full, every single day. If I don’t keep that pace I truly become an all or nothing kind of person.

Well, I am being tested on my drive and motivation right now. I have been away on vacation, followed by a week+ of being sick, into prepping for my son to head back to college, to hurting my back! These past 3 weeks have been a call, from my body, to slow down and recharge my batteries, and I am trying to listen.

I have guilt for not being there for my horses, and feel uncomfortable in my body for the lack of gym time and hiking.

I know that this is a moment for me to work on my internal self, my self-talk, and my motivation to get back on the horse once I feel better, but it is tough!

When we get to a place of being so super active and it turns to a lot of downtime, it can be hard to feel mentally and emotionally good about ourselves. I know I am always trying to do what I feel I “should” be doing as a mom and wife, but when I am hurting, physically, it makes it hard to be active, and in a good headspace.

Here’s what I have been doing to make the best of my time:

I am cooking for my family,

I am reading my Bible again,

I am reading for pleasure,

I have been writing in a goal setting journal for the gym and food aspect of my life,

I am creating gift ideas for family and friends,

I am planning my seasonal parties,

I am active, in my head, at least.

As for my body, well, that is going to take time with a back that is hurting.

It’s amazing that everything I want to do to be, even somewhat, active takes back strength and control! I tried using my surf board in the pool and the arching of my back on it almost paralyzed me! Sit ups or planks? Forget it, back control. Lifting? No way, my back is always engaged with weights. Walking? I know I am not walking correctly (over compensating for the pain), so I will only create more issues.  This is tough, I won’t lie. But I have seen this before, I have heard from many of you, and what I see is a moment we are given to learn about ourselves, a time to recharge our batteries for something more coming up, a situation that allows us time to regroup and goal set for our future, especially if our future feels uncertain and scary.

This is a time for us to use for the good. Use it to get to know yourself or to realign your life with new goals, hopes or dreams.

Maybe you have felt overwhelmed and unsure of what you are suppose to be doing right now, use this down time as a chance to gain clarity and focus.

You are a warrior, don’t you ever forget that!

I believe in you! Do you?

 

This week, allow yourself the moments you have being laid up to being constructive for your future. You are not being lazy, you are healing your body, you are listening to what your body needs right now. This moment isn’t forever.

Use this time to dream, goal set, find focus, change directions, plan.

What do you want from your life?

What have you been missing out on since you got “laid up”?

You can use this time for positive gains, just in a different way than you thought. You may not be on your feet at this moment, or unable to perform certain tasks right now, but prepare yourself for when your body is ready to get back at it. It’ll be here before you know it!

 

So Rise up, faithful Warrior, and chase your dreams!!

Until next time and as always,

Be Healthy,

Be Happy,

Be YOU!!!

 

Much love,

 

Walk It Out

Walk It Out

By |

Podcast: Play in new window | Download (Duration: 26:50 — 28.6MB)

Subscribe: Apple Podcasts | RSS | More

Practice Makes Permanence

It was 1 year post-amputation before I felt confident enough to go out and try a 10K

 

Let’s cut to the nitty gritty.

Practice makes permanence not perfection.

As an amputee it takes daily, mindful practice placing one step in front of the other to get comfortable in your prosthesis.

To take time to practice what feels right and looks right is important to learning the proper gait which in turn will help keep the rest of your body healthy and stronger for the long run.

If you start getting lazy, or not taking breaks and pushing yourself too hard too fast you might find yourself getting tired and losing focus and control over your practice.

This is a journey, not an end game. I am still focused on my gait and I am almost 6 years post-amputation.

Hiking on uneven, rocky terrain takes a lot of practice!

 

See the waddle? I can tell I was being lazy or I was hurting based on this one snapshot.

 

Woah! Working on balance and leg strength is important everyday so you can go off roading!

 

And once again, I try to challenge myself on different terrain. Winter hiking boots on snow/ice! Quite the trek!

 

 

Be mindful as you work on walking.

Pay attention to your hips being engaged and swinging your legs through your step versus swinging it out and around.

Take your steps slow and be patient.

Walk wherever you can and make learning your prosthesis a full time job, it’s important!

Also, be mindful of when you’re getting tired and take a break so you don’t resort to bad posture and gait.

I know you can do it, remember it is a journey and one worth practicing al the time.

Rise up, Warriors, and get to steppin’!

And as always,

Be Healthy,

Be Happy,

Be YOU!!!

 

Much love,

Me and My Guys in Hollywood Studios, FL

Meta

Archives

Categories