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  • 💥 #knowgains 🏋️
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Today's Topic
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💥KNOW - INTERMITTENT FASTING HACKS 💥
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New to intermittent fasting and don't know how to get started?
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T...
  • 💥 #knowgains 🏋️ . . Today's Topic . 💥KNOW - INTERMITTENT FASTING HACKS 💥 .
. New to intermittent fasting and don't know how to get started? - This is what you do. - SKIP BREAKFAST Push your first meal 5-6 hours after waking up to get started with IF (intermittent fasting). It is flexible and based off of the time you actually wake up. So if you normally wake up at 6am during the week and then 10am on the weekend, you are still ensuring optimal fasting time. If you were just eating during a "feeding window" from 2pm-8pm you can see how fasting from 6am to 2pm is a big difference then 10am to 2pm. - DRINK MORE WATER If you are fasting you need to be staying really hydrated. Often times people will mistake the sensation of thirst for hunger. So by staying really hydrated you are going to eliminate a lot of those extra hunger pangs. Aim to consume your body weight in ounces of water to make sure you are adequately hydrated. - BLUNT HUNGER WITH CAFFEINE Caffeine is a stimulant that has an appetite reducing affect. No only that but it will give you a bit of an energy boost to start off your day. I like to drink black coffee during my fasts becasue I like the taste and enjoy it a lot. You may enjoy a zero calorie energy drink instead or even just seltzer water. Seltzer water doesn't necessarily have caffeine but it is a great change up with some flavor from regular water. - STAY BUSY Keep yourself busy during your fast. So focus on being producing and getting sh*t done. When you're focused on productivity you will have less time to worry about food and hunger. IF also promotes mental clarity, and focus, meaning you can get more done! - STRATEGICALLY USE FRUIT NOW I know that eating a piece of fruit does technically break your fast. BUT the main purpose of using intermittent fasting is to push your meals back later in the day. This makes your meals larger and more satisfying, making it easier to adhere to a fat loss plan, or maintain your weight. So by having a banana or apple for example you can satisfy that little bit of hunger, and push that first big meal back another couple hours.
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- . 📸 @fastandswole 👌 . . Tag a friend who'd like this 👇 . . .
  • 3130 84 5 days ago
  • Like humans, mongooses form friendships and remember if you’ve been nice or not.
  • Like humans, mongooses form friendships and remember if you’ve been nice or not.
  • 1217 6 21 hours ago
  • 💥 #knowgains 🏋️
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Today's Topic
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💥KNOW - CHICKEN OR STEAK 💥 ➖
Meat protein (PRO) is a staple in the “bodybuilder diet” as they’re known to b...
  • 💥 #knowgains 🏋️ . . Today's Topic . 💥KNOW - CHICKEN OR STEAK 💥 ➖ Meat protein (PRO) is a staple in the “bodybuilder diet” as they’re known to be rich in essential aminos (leucine in particular) required for stimulating MPS & promoting adaptation from training (Atherton et al 2008). Red meat (RM) is a common source of PRO & considered to be of high BV as it contains the full balance of EAAs in a fraction similar to that found in human muscle (Symons et al 2007) & while a standard ~115g serving of white meat (WM) will provide  a hefty ~28g PRO (Marangoni et al 2015) with the same sized serving (115g) lean RM will provide a little more (30g) PLUS ~10g of essential aminos (3.5g of leucine) & has shown to stimulate MPS very efficiently in both young & old muscle tissue (Symons et al 2007). Also both RM & WM PRO can act as great sources of micros such as iron, selenium, vitamins A, B12 & folic acid which (for the most part) can’t be as easily obtained through plant PRO. ➖ Meat PRO have also shown to be high in carnitine, a molecule that transports long-chain fatty acids into mitochondria for oxidation & even though there’s lacking evidence for carnitie on enhancing fat oxidation (Brandsch & Eder 2002) it’s still been linked to the sparing of muscle glycogen & decreases in muscle damage (Kreider et al 2010). ➖ Finally, creatine is a naturally occurring compound found mainly in muscle tissue with one serving of both RM & WM shown to contain ~0.5g of it (Harris et al 1997). Creatine has shown to improve anaerobic capacity, max power & strength (Kreider et al 2003) however the amount of meat you’d have to eat to get the required ~5g for enhanced performance is crazy thus this fact may be insignificant lol. ➖ Overall, both are GREAT HBV PRO, micro & creatine sources thus both should be included within your diet if seeking to maximise gains (Van Vliet et al 2015, Wilkinson et al 2007). HOWEVER 1 drawback of RM is that it can often be higher in fat (depending on the meat) than WM & while this isn’t really an issue, if looking to select a lower kcal option, WM may be best. 📷 @smurray_32
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  • 2159 44 yesterday
  • 💥 #knowgains 🏋️
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Today's Topic
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💥KNOW -  FIT HABITS 💥⠀⠀ -
Which habit do you have down right now?
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What’s up people?! Hope you are dominat...
  • 💥 #knowgains 🏋️ . . Today's Topic . 💥KNOW - FIT HABITS 💥⠀⠀ -
Which habit do you have down right now?
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What’s up people?! Hope you are dominating your Wednesday. Today we are talkin’ habits.
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Habits are ultimately the underlying way you will succeed at your fitness. You will be a product of the things you do most consistently.
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By no means am I perfect at all of these habits and it may take some time to make these a part of your life.
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Make active strides to include these in most of your days and you will typically be pretty damn fit.
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The largest factor in all of this is TIME! Progress and habit installment will take time, but you can make active daily investments toward getting better.
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If you need to chose one if these to concentrate on, do that. One is better than none.
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. - 📷 @chaddriscoll 👌 . . Tag a friend who'd like this 👇 . . . 💡 #TheMoreYouKnow . . ❓ As always, leave questions, ideas or corny jokes in the comments 😎
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  • 2874 23 4 days ago

Latest Instagram Posts

  • Turns out there is exactly one fish in Tuttle Creek #themoreyouknow
  • Turns out there is exactly one fish in Tuttle Creek #themoreyouknow
  • 0 0 17 hours ago
  • Have you seen me? Calling all backyard entomologists in the Chesapeake Bay Watershed of VA! Please be on the lookout for the Spotted Lanternfly! Th...
  • Have you seen me? Calling all backyard entomologists in the Chesapeake Bay Watershed of VA! Please be on the lookout for the Spotted Lanternfly! This little dude piggybacked his way over here somehow and could threaten crops and native plants in the area. Especially stone fruits (not my 🍑🍑!!) and grapes ( #savethewine), but many other plants as well. If you see them or their eggs, please dispose of the eggs and inform the Virginia Tech Entomological Department. The link is in the picture. #themoreyouknow
  • 0 1 17 hours ago
  • Did you know that at one point in time the Netherlands was more water than land? The Dutch built the windmills to pump water back into the oceans b...
  • Did you know that at one point in time the Netherlands was more water than land? The Dutch built the windmills to pump water back into the oceans behind the dams so they could use the land. #themoreyouknow #DutchHistory #EuroTrip2019
  • 1 0 17 hours ago
  • The Rule of Three expands upon the concept of harm. This Rule is also called the Threefold Law or the Law of Return. It says: all good and the harm...
  • The Rule of Three expands upon the concept of harm. This Rule is also called the Threefold Law or the Law of Return. It says: all good and the harm that a person does to another returns threefold in this life. Some Wiccans interpret this to mean that the good or harm returns back to a person three times as much. Others say the good or harm has impact in three major realms of life: the physical, emotional and spiritual. Though much closer to Rosicrucianism than Wiccanism, Rudolf Steiner's "spiritual science" or "anthroposophy" includes a type of threefold law. This is not, however, a theory of power. In Anthroposophy, the focus is on gaining the supersensible insight to bring spiritual power to any natural area of human endeavor like art, education, business, or politics - and also less obviously practical human pursuits like religion or philosophy. Steiner lays out this theory in his 1904 book, "Knowledge of Higher Worlds and its Attainment" he states "...Once the student has found the beginnings of spiritual vision by means of such exercises, he may proceed to the contemplation of man himself. Simple phenomena of human life must first be chosen. But before making any attempt in this direction it is imperative for the student to strive for the absolute purity of his moral character. He must banish all thought of ever using knowledge gained in this way for his own personal benefit. He must be convinced that he would never, under any circumstances, avail himself in an evil sense of any power he may gain over his fellow-creatures. For this reason, all who seek to discover through personal vision the secrets in human nature must follow the golden rule of true spiritual science. This golden rule is as follows: For every one step that you take in the pursuit of higher knowledge, take three steps in the perfection of your own character."The focus of the law is not on any obvious consequences to the practitioner; it's more of a natural law. Without having taken the requisite steps, one will not be able to make an advance into true knowledge. One may get some results, but those results are likely to be delusions, into which one can fall at any time.....
  • 19 1 18 hours ago
  • Got me a Jade Roller and am starting a new morning and night skincare routine! I just posted in my Instastory using these three this morning! Here’...
  • Got me a Jade Roller and am starting a new morning and night skincare routine! I just posted in my Instastory using these three this morning! Here’s what I’ve learned: . 1. Store your jade roller in the fridge so it’s nice and cool when using. . 2. Add your carrier oil and essential oil of your choice (I’m using V-6 and Patchouli) - apply to clean skin before rolling (roller will help skin absorb oil) . 3. Use it at least 3 times in one location to massage skin . 4. It’s claims are to improve blood circulation, elasticity and skin tone, promote lymphatic drainage, tighten pores, eliminate toxins and reduce wrinkles and under eye puffiness and dark circles. . EASY PEASY - and no toxic chemicals!!! #skincare #guiltfree
  • 5 2 18 hours ago
  • Today’s World History lesson: Ancient Egyptians painted their sculptures. 🎨 #themoreyouknow
  • Today’s World History lesson: Ancient Egyptians painted their sculptures. 🎨 #themoreyouknow
  • 18 1 18 hours ago
  • A little pride month post for you all 🏳️‍🌈
  • A little pride month post for you all 🏳️‍🌈
  • 2 1 18 hours ago
  • #themoreyouknow 🤓 #sciencenerd

If weight loss is your goal, ATTENTION, PLEASE! Have you ever looked into the connection between candida and inabi...
  • #themoreyouknow 🤓 #sciencenerd If weight loss is your goal, ATTENTION, PLEASE! Have you ever looked into the connection between candida and inability to lose weight? Losing weight is never the body’s first priority. It may be your personal priority, but the body has its own agenda. And it doesn’t care what you look like in a swimsuit. Fighting infection, keeping the heart and lungs going, managing blood pressure and circulation are always going to trump “weight loss” from the body’s point of view. So how do we lose weight? One reason why Plexus helps is how we address the biggest issue at hand: Candida. Candida is a nasty fungus. It can affect almost every area of the body. It is the result of the yeast in our body overgrowing, and it doesn't need to be obvious to mean it's present. Candida feeds on sugars, so it will demand sweets to keep itself fed. It is also a cause of the damaged gut lining known as “Leaky Gut”, which leads to a slew of health issues. We have got to heal our gut and balance our bodies before weight loss can even begin to happen! As the immune system deals with this fungus, the toxic load on the lymphatic system causes the body to hold water. We hold water to dilute toxins in the blood, lymph, kidneys and colon. The more toxic you are, the more likely you are to hold water. This water weight affects more than your clothing size… It’s one of the primary reasons for high blood pressure. If the blood contains more fluid than normal, it has to pump harder than normal. Weight loss occurs naturally as the body gets healthier by killing the candida off, reducing inflammation, balancing hormones, making better food choices, and a good fitness plan. There's science behind candida and it's a beast! Gotta get to the root cause of the issue! And that takes time!
  • 4 1 18 hours ago
  • You heard it right—the Going To The Sun Road is now fully open to vehicle traffic. Shuttle service on the road begins July 1st. Bike traffic is now...
  • You heard it right—the Going To The Sun Road is now fully open to vehicle traffic. Shuttle service on the road begins July 1st. Bike traffic is now prohibited in both lanes between Apgar and Sprague Creek from 11am to 4pm, and prohibited in the eastbound (uphill) lane between Logan Creek and Logan Pass from 11am to 4pm. | #themoreyouknow #rmoexplores #rmoinforms
  • 11 0 18 hours ago
  • 💥 #knowgains 🏋️
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Today's Topic
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💥KNOW - BULK OR CUT 💥
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Your goals for bulking and cutting should be different.
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Don't try to do both.
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  • 💥 #knowgains 🏋️ . . Today's Topic . 💥KNOW - BULK OR CUT 💥 - Your goals for bulking and cutting should be different. - Don't try to do both. - Just focus on one so you can make the most progress and not ruin your results by trying to do 2 things that just don't go together. - When your bulking, you should aim to gain as much strength as possible. - You will have a lot of energy and glycogen in your muscles that will allow you to do so. - On the other hand, when you are cutting, you will have less energy and your glycogen will be depleted, so you should try your absolute best to keep your strength. - . . . 📸 @nattyknowledge 👌 . . Tag a friend who'd like this 👇 . . . 💡 #TheMoreYouKnow . . ❓ As always, leave questions, ideas or corny jokes in the comments 😎
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  • 263 3 18 hours ago
  • 💥 #knowgains 🏋️
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Today's Topic
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💥KNOW -  HIGH PROTEIN DINNER💥⠀⠀
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What better way to end the night than have a filling, high-protein meal...
  • 💥 #knowgains 🏋️ . . Today's Topic . 💥KNOW - HIGH PROTEIN DINNER💥⠀⠀
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What better way to end the night than have a filling, high-protein meal? I personally cannot stand tuna, but some of you crazy people enjoy it. Most of my meals consist of a variant of the following: a starch source, a protein source, and some veggies. Keep it simple stupid.
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Enjoy! And let me know in the comments, what is your favorite dinner meal?
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. 📷 @iqphysique96 . . Tag a friend who'd like this 👇 . . . 💡 #TheMoreYouKnow . . ❓ As always, leave questions, ideas or corny jokes in the comments 😎
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  • 354 3 18 hours ago
  • 💥 #knowgains 🏋️
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Today's Topic
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💥KNOW - SHORTCUTS 💥 -
We've all wasted many days, weeks, months, and years looking for shortcuts. In all th...
  • 💥 #knowgains 🏋️ . . Today's Topic . 💥KNOW - SHORTCUTS 💥 - We've all wasted many days, weeks, months, and years looking for shortcuts. In all that time wasted searching for a shortcut we could've been taking steps toward achieving our goals. Once I learned this, life changed. It was almost like I found the "shortcut" when I stopped searching for it. - Just keep going guys. The fastest way to reach your goals is to consistently put in the work day after day, so stop looking for that shortcut. . . . . 💡 #TheMoreYouKnow . . ❓ As always, leave questions, ideas or corny jokes in the comments 😎
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  • 577 4 18 hours ago
  • #themoreyouknow | He also coined the work Algorithm | Al Khwarizmi was a major mathematician who made a multitude of breakthroughs in the field.
Al...
  • #themoreyouknow | He also coined the work Algorithm | Al Khwarizmi was a major mathematician who made a multitude of breakthroughs in the field. Al Khwarizmi worked at the Baghdad House of Wisdom, the major hub of science and philosophy located in modern day Iraq - the successor to the Great Library of Alexandria. In his lifetime, he published multiple works which built on the combined thought of ancient Indian, Greek and Persian scholars. He famously worked vigorously at the Geometry of Euclid and the astronomical work of Ptolemy. His work was republished multiple times in Europe under pseudonyms and was studied by generations of European scholars through to the Enlightenment. He is often seen as one of the main reasons why Europe adopted the Arab-Phoenician numerals which we still use as numbers today. #history #ilovehistory #math #maths #science #fact #facts #ilovescience #ilovemath #middleages
  • 42 0 18 hours ago
  • Need some support to stay balanced this summer? Look no further...SUMMER21 is here! ☀️🎉💪🥗🧘‍♂️
This twenty-one day digital challenge, led by Sha...
  • Need some support to stay balanced this summer? Look no further...SUMMER21 is here! ☀️🎉💪🥗🧘‍♂️ This twenty-one day digital challenge, led by Shannon Jones and Kila Rennaker, will motivate you to stay connected and evolving within the Indigo community by way of seven main focuses; to be, to feel, to act, to love, to speak, to see, and to know. Through a daily yoga practice (yes, there will be a star chart!), inquiry, mini-challenges, education, and wellness and yoga tips, all platformed on a custom Facebook page, you will be encouraged to find more simplicity, more ease, and more fun throughout the month of July. Perfect for those in town or traveling, in the studio or on the go, SUMMER21 is ideal for anyone wanting to deepen and expand their knowledge of the yoga lifestyle. Program details: - Online informational meeting on July 7th - Program starts July 8th and ends 28th - End of program celebration at Panther Island Pavillion on Sunday, July 29th at 10am! - Program cost is $21 Sign up online and get ready to be inspired! #SUMMER21 #weareindigoyoga #themoreyouknow #community #inthistogether
  • 6 0 18 hours ago
  • before + after images are my fav /// these photos are taken 3 months apart. katie is using my favorite products: Reverse Brightening regimen, Brigh...
  • before + after images are my fav /// these photos are taken 3 months apart. katie is using my favorite products: Reverse Brightening regimen, Bright Eye Complex, Active Hydration Serum + lash boost. What’s your favorite R+F product OR what R+F product are you dying to try? . . . PS you can use your health savings account to purchase product #themoreyouknow
  • 4 1 18 hours ago
  • Are you stuck in a rut? Tired of running on the hamster wheel? Do you have the constant feeling that there's more to life, but not sure where to lo...
  • Are you stuck in a rut? Tired of running on the hamster wheel? Do you have the constant feeling that there's more to life, but not sure where to look? If so, we're at the beginning of our awakenings! Follow for tips, aha moments, & observations as we take this journey together!
  • 5 1 19 hours ago
  • Everytime I would call Grandma Judy when I was in college she would either read me a new Snapple fact that she had saved, or tell me something new ...
  • Everytime I would call Grandma Judy when I was in college she would either read me a new Snapple fact that she had saved, or tell me something new that she learned on Jeopardy. Just found this one on the tv tray next to her chair #knowledgeispower #themoreyouknow
  • 14 0 19 hours ago
  • Strawberries are HUGE in our house!! Until our plants start baring fruit, we thank our local farmers for providing organic goodness!! #Repost @thew...
  • Strawberries are HUGE in our house!! Until our plants start baring fruit, we thank our local farmers for providing organic goodness!! #Repost @thewholelifegal ・・・ Did you know that strawberries and other berries are among one of the most important foods to buy organic because their skin is thin and permeable which means that pesticides and fertilizer penetrates the skin and gets into the fruit you will ingest? Do I bother to pay the extra price to buy EVERYTHING organic? Well, if it doesn’t have skin that I’ll be peeling off to eat then YES. Things I do not bother to buy organic are bananas, mangos, oranges, kiwi, watermelon...you get the drill. Just washing conventionally grown produce is not enough because the chemicals are IN it. If you’re eating the whole food, you really do need it to be organic because human bodies were not made to tolerate the chemicals used on plants and over time it negatively impacts our delicate gut biome and kills off the good bacteria we need for whole body health. #themoreyouknow #thewholebody 🌱
  • 1 1 19 hours ago
  • Reminder guys! If you’re not sure about a model name or style google knows all the koolaid just type in that number on the tag inside the shoe and ...
  • Reminder guys! If you’re not sure about a model name or style google knows all the koolaid just type in that number on the tag inside the shoe and presto... #themoreyouknow
  • 28 4 19 hours ago
  • Baba ganoush differs from hummus by having eggplant as a primary ingredient rather than chickpeas. #themoreyouknow
  • Baba ganoush differs from hummus by having eggplant as a primary ingredient rather than chickpeas. #themoreyouknow
  • 5 0 19 hours ago
  • Colima Sea Salt—ever heard of it? 
This was a gift from a workout pal after I shared the fun fact that Himalayan salt is not actually from the Hima...
  • Colima Sea Salt—ever heard of it? This was a gift from a workout pal after I shared the fun fact that Himalayan salt is not actually from the Himalayas— it’s typically sourced from the Khewra Salt Mine in Pakistan, about 300 miles to the west of the Himalayan Mountain Range. The power of curiously lead her to some research of her own, finding, Colima Sea Salt. We learned that not all salts are created equal. Colima Sea Salt is pretty unique—it’s label is pure truth; Hand-Harvested Sea Salt + Unrefined + 100% All-Natural. Other than enhancing flavor profiles, what does salt do for your body? Salt, in its most basic form, is sodium & chloride. Sodium keeps the fluid levels in our bodies balanced—from the water in our cells, to our blood pressure & lymph nodes. And Chloride, keeps our acid-base balanced. It helps stomach acid, raises our pH levels and aids in absorbing potassium. Pretty interesting stuff. Happy Saturday friends. Welcome to my salt Haus. . . . . . . . #healthyhaus #welcometomyhaus #happytohealthyou #salt #seasalt #thetruth #themoreyouknow #mountains #himilayansalt #takeitwithagrainofsalt #themoreyouknow #mexico #culture #healthy #educate #love #sodium #gifted #salty #saturday #knowledge #healthy
  • 9 0 19 hours ago
  • We happened upon this alluringly splotchy AP-grown Echeveria 'Perle von Nürnberg' on a recent garden center outing, which gives us a fine excuse to...
  • We happened upon this alluringly splotchy AP-grown Echeveria 'Perle von Nürnberg' on a recent garden center outing, which gives us a fine excuse to clue you into our blog post on this legendary hybrid (altmanplants.com/garden-blog). 'Perle' is also part of some of our Amazon collections (link in bio). #altmanplants #echeveriaperlevonnürnberg #themoreyouknow #umlautsaturday
  • 44 0 19 hours ago