9/28/2017 0 Comments 24 Hour Fitness In Lakeland FlThis includes the Moore and Edmond gyms in the Oklahoma City area and the Kirkwood, Arnold, Chesterfield and St. We want to express our. You have many choices when it comes to Orlando lodging. From spacious vacation homes to condos to luxury resorts, we can help simplify the process. Total Body Conditioning - Your Gym and Fitness Center. Serving Lakeland, FL Welcome to our facility. Total Body Conditioning is a unique all-in-one, 24 hour, private. Hotels Near Disney World. Looking for hotels by Disney World in Orlando, Florida? Reserve Orlando offers a variety of the best hotels near Disney World. Cambridge Cove Apartments for Rent in Lakeland, FL offers affordable 1,2,3 and 4 bedroom floorplans and is centrally located just minutes to Interstate 4, Lakeland. LivingSocial helps you find the best deals in St. Pete with discounts up to 90% off restaurants, hotels, spas, and more! Make Hilton Garden Inn Lakeland your home in Lakeland, Florida. Appreciate a guest room that offers amenities designed to make you comfortable. Welcome to the Lakeland Runners Club! Proudly Serving Lakeland and the Central Florida Running Community Since 1974. The Lakeland Runners Club, Inc.
0 Comments
9/28/2017 0 Comments 1300 Calories A Day Diet MenuCALORIE DIET AND MEAL PLAN MENU Burn Calories Foods That Prevent Ageing Natural Cellulite Remedies 1. Calorie Diet & Meal Plan Menu for Weight Loss. Written by Thin Thin. Free 1. 25. 0 Calorie Diet. A daily diet consisting of 1. Thin Thins free 1. In fact, Harvard Health Publications reports that 1,500 calories is. The 1000 calorie diet is a form of eating routine that restricts the daily caloric intake to 1000 calories. This dietary program is suitable for those who wish to.
Calorie Diet and Meal Plan below should be used for informational and educational purposes only. A diet consisting of 1. Rather than suffering severe hunger pains and risk going off a diet that is so low in calories - including a 1. Thin Thin recommends a healthier approach. Simply determine your personal calorie (energy) needs based on your recommended weight. Simply stick to a daily diet consisting of the recommended calories that can be calculated. Be sure to choose from all the food groups contained in the Food Pyramid such as outlined below in our 1. Free 1300 calorie diet plan, easy 1300 calorie menu, 1300 calorie meal plan. We provide you with a free sample of the 1300 calorie a day diet for 7 days to help you. Calorie Diet and Meal Plan. Thin Thins 1. 25. Calorie Diet and Meal Plan. Note that our 1. 25. Calorie Diet is a mirror of our 1. Calorie Diet Plan, except with the addition of low fat cheese on the lunch menu. Enjoy water and zero calorie beverages freely. Example of 1,2. 00 Calorie Diet USDA Food Group Recommendations. Food Group. Daily Serving Size. Fruits. 1 cup. Vegetables. Grains. 4 ounces. Meat & Beans. Milk. 2 cups. Oils. Discretionary Calories. Allow 1. 71 Calories. Breakfast - 1. 25. Calorie Diet & Meal Plan. Warm Cereal and Banana. Morning Snack - 1. Calorie Diet & Meal Plan. Thin Thin Slim Shake. Lunch - 1. 25. 0 Calorie Diet & Meal Plan. Sandwich, Fresh Fruit. Add any of the following and as much as you wish: any variety of lettuce, sliced tomato, sliced cucumber, sliced onion, pickles, chopped olives, sliced mushrooms, sprouts. Use mustard as your spread. Afternoon Snack - 1. Calorie Diet & Meal Plan. Enjoy 1. 00 calories worth of cottage cheese or anything you wish that contains about 1. Dinner - 1. 25. 0 Calorie Diet & Meal Plan. Mexican Fiesta. 1/2 cup of your favorite beans (1. OR 1 large flour tortilla shell (1. Simply warm flour tortillas and beans. Fill tortillas with beans, cheese and sour cream. You may also add the cooked rice if desired, or serve it on the side. Roll the flour tortillas and enjoy. You may also use all the salsa you wish, or you may opt for jarred cheese sauce found in the chip section at your local market which contains about 4. Tablespoons or 1/4 cup). Bedtime Snack - 1. Calorie Diet & Meal Plan. Nutritional Data - 1. Calorie Diet & Meal Plan. Our example of a 1. Calories Diet contains the following food group serving amounts: 3 Servings from the Fruit Group, 5 Servings from the Grain Group, 2 Servings from the Vegetable Group, 5 Servings from the Dairy Group and 2 Servings from the Meat & Bean Group. Free Diet Meal Plans & Diet Menus at Thin Thin. Calorie Diet and Menu Plan. Calorie Diet Plan . Protein (g)Fat (g)Carbs (g)Calories. Meal 1: Breakfast: Cereal: Raisin Bran. Raisin Bran Cereal Meal 2: Snack: Fruit: Grapes, red or green. Grapes, green or red Meal 3: Lunch: Chicken and Rice. Chicken, breast, skinless. Soy Sauce Meal 4: Snack: Fruit: Frozen Blackberries 1. Blackberries, frozen Meal 5: Dinner: Beef Steaks Provencale. Spices, pepper, black. Oil, olive, salad or cooking. Squash, zucchini, baby, raw. Tomatoes, red, ripe, raw, November thru May average. Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/4. Take half of the garlic mixture and add evenly into both sides of the cubed steak. Then, set steak aside. Inside a large nonstick frying pan, add oil and turn heat to medium. Then, add tomatoes and zucchini to the pan. You should only cook for 1 minute, then remove the vegetables and sprinkle some cheese on them. Turn heat to medium- high, then pan- broil steaks for 3 to 4 minutes. Season with salt and serve with vegetables and pasta or rice. Meal 6: PM Snack: Fruit: Banana & Peanut Butter. It is totally something I can manage. Easy, not a lot of cooking.. I am really impressed and thankful. I can't believe a service like this exists on the internet. I am losing inches, and weight. I have went down two pant sizes!!!! Thank you for the exercises.. I feel better and have much more energy. I'm doing the meal plans that Changing Shape selects simply because it's easier for me to shop and less time- consuming to think of what to have, etc. I'm having a great time with this program and my husband has actually noticed weight loss in me already! I know this seems like a lot of demands, but I'm trying to be as honest with you and myself. Okay, I think I've said enough. I've been doing much, much better on my nutritional plan, consuming 6- 7 smaller, well balanced meals/snacks a day. I weighed myself this morning and found that I had lost about 5 pounds. Lost 1. 6 lbs this week. Have a long way to go. May not seem like a big deal, but it's a great first baby step. I thought of the 1. Calorie Easy Diet Plan. Calorie- a- Day Diet for Women . However, for some women, especially those who are young and active, or those with a significant amount of weight to lose, this diet may prove a little too low in energy and leave them feeling a weak and deprived. The right amount of calories depends on your age, activity level, hormones and genetics. How much weight you'll lose per week using a 1,3. When you restrict yourself to 1,3. You don't have much space in your meals for empty calories from sugar, refined grains, or saturated or trans fats. This means sweets, ice cream, fatty meats and even add- ons, such as coffee creamer and butter, are off the menu. Instead, focus on fresh vegetables, low- fat dairy, lean protein, whole grains and moderate portions of fruit. Department of Agriculture Super. Tracker, which bases its nutrient recommendations on the Dietary Guidelines for Americans, you should get about 2 cups of vegetables, 1 1/2 cups of fruit, 3 cups of dairy, 5 ounces of protein and 5 ounces of whole grains daily. The foods you choose within these categories should be low- calorie, but high in nutrients. With a 1,3. 00- calorie- per- day limit, you'll avoid creamy salad dressings, sour cream and fatty sauces with these meals. Don't skip meals, especially breakfast, to save calories. Skipping can leave you hungry so you eat too much at the next sitting. Breakfasts include between 3. Ideas for breakfast include one poached egg, a slice of whole- wheat toast, an apple and a cup of skim milk; a cup of cooked oatmeal with a teaspoon of brown sugar, 1 cup blueberries and 1 cup skim milk; or a cup of raisin bran with a cup of skim milk and half a banana. These breakfasts have minimal . Keep your grain servings, such as brown rice, whole- grain pasta or barley, to 1/2 cup. One slice of whole- grain bread counts as a 1- ounce serving of grains too. Stick to leafy, watery vegetables - - 1 cup of steamed broccoli or asparagus or 2 cups of raw, leafy salad greens count as a cup serving. Meals that meet your 3. Use snacks to fill in any nutritional gaps left by your meals. Have a whole piece of fruit to benefit from the fiber; enjoy a scant handful of nuts - - about 1/2 ounce - - for a serving of protein; or have an ounce of low- fat cheese with a few wheat crackers to help you meet your dairy and whole- grain requirements. How many calories you can eat in snacks depends on what you've had at other times during the day. If each of your meals contained 3. If you were closer to 4. To keep track of your daily calories, use an online calorie- recording site. If you trim your diet to 1,3. Dipping below 1,2. Your first step should be to determine if you really are consuming 1,3. Measure your food using a food scale and measuring cups so that you aren't unknowingly eating more than you record. If your numbers are on target, increase the amount of physical activity you do, to burn more calories. Add a 3. 0- minute walk at lunchtime most days of the week; increase the intensity of your current routine; extend the time you spend jogging or cycling by 1. If you find that you're too weak to exercise while trying to maintain such a low number of calories, consider increasing your calorie intake slightly. A calorie deficit, especially without exercise, can lead to loss of valuable muscle mass, and muscles are essential to revving your metabolism and keeping you healthy. Calorie Diet Plan, 1. Calorie Meal Plan,1. Calorie Menu for 7 Days. Free 1. 40. 0 Calorie Diet Menu, Simple 1. Calorie a Day Diet, 1. Calorie Meal Plan, 1. Calorie Weight Loss Diet, 1. Calorie Menu. A 7 day sample of a 1. This plan is based on having 5 – 6 small portions a day which will keep you satisfied and energetic enough to get through the day and lose weight effortlessly. Eating small frequent meals, helps to steady the glucose (blood sugar) supply in the blood stream, whilst 3 large meals a day will cause the rise and fall of blood sugar. Also, dieters experienced greater weight loss when they based the diet on the foods with low Glycemic index. The diet can be easily adapted to your circumstances whether you are vegetarian or diabetic, etc. Drink at least 2 litres of water. You can also include as many calories and caffeine free beverages as you want. You can exchange foods listed in the menu below for the foods of the same nutrient quality (for example 1 oz. 9/28/2017 0 Comments 28 Day Diet Tea NamesHow Detox Teas Are Harmful to Your Health - Teatoxing Harms. The appeal of detox tea is straightforward and endlessly promising: drink me and be thin. The sales model is one that detox tea giants like Skinny Mint, Skinny. Me, Flat Tummy Tea, Slendertoxtea, Bootea, and Skinny Teatox have capitalized on. With promises of weight loss often directly in the company names, it. Tea is synonymous with comfort. It is safe and familiar. There is no way it could ever hurt anyone more than the possibility of a burnt tongue. Starting this 20 day challenge tomorrow, I need it Have you heard of or are you considering the 500 calorie diet? Here's a breakdown of what it is, how it works, and what I learned during the first 20 days. I'm here to say I been on an 800 calorie diet for 4 months the Optifast diet and I have lost 57 lbs. Now that it also promises the benefit of effortless weight loss, it. And celebrities like Kylie Jenner, Vanessa Hudgens, and Lindsey Lohan have all posted pictures endorsing various brands. Despite there being no hard evidence backing the claims made by tea companies that detox teas cleanse human cells, the industry has, by all accounts, flourished. Beyond the inspirational Instagram posts and glamorous celebrity endorsements, the hype behind detox tea doesn? The answer, it turns out, is that it can.
At least not in any way you want to experience. Detox tea programs usually come in two parts: a daytime tea, and a nighttime one. The daytime tea is riddled with caffeine from blends of yerba mate, guarana, and green tea. Caffeine is known to have a diuretic effect. While some studies have shown a link between caffeine consumption and weight loss, others have also gone on to find a link between caffeine consumption and weight gain, leaving the evidence for weight loss from caffeine consumption in the dark. Karin Kratina, a nationally recognized nutrition therapist, tells Teen Vogue. This is largely due to senna root and leaf. Senna is an FDA- approved laxative used to treat constipation and clear the bowels of patients pre- colonoscopy. It works by irritating the colon to empty its contents and is known as a . Basically, ingesting senna is going to make you have go to the bathroom. Free Diet Menus Free Diet Menus 28 Day Diet: Weight Loss Meal Plans. Our free diet menus are based on 1200 calories and. The appeal of detox tea is straightforward and endlessly promising: drink me and be thin. Why This Image of Breast Milk in a Petri Dish Is Blowing the Internet. The Incredible Reason Why a Crocheted Octopus Can Help Keep a Preemie Alive. While pooping out a pound or two might seem like an activity that. As ridiculous as it sounds, trips to the bathroom can take hours to complete after senna use. National Library of Medicine claims these are expected side effects of senna, but they also state: . Longer use can cause the bowels to stop functioning normally and might cause dependence on laxatives. Long- term use can also change the amount or balance of some chemicals in the blood (electrolytes) that can cause heart function disorders, muscle weakness, liver damage, and other harmful effects. Turns out, dependence is great for business: if detox tea users find they can. Yet many detox tea programs involving the herb come in packages of 2. These 2. 8- day programs instruct users to only consume senna every second day, but the maximum recommended dosage of a drug intended to treat patients pre- colonoscopy. That's like taking the maximum daily dosage of extra- strength Tylenol for a paper cut on your thumb. With the movement mentality these companies promote, it. It came across as this super- easy drinking tea that would make you feel so much healthier and better and be skinny. Bille felt fine after drinking the daytime tea, but after drinking the nighttime tea she found her experience not going as planned: . It was a shock for it to be happening. I was struggling to walk. Sarah chose to go with Bootea, and couldn. I ordered the 2. 8- day Bootea cleanse and was really excited to try it. But the first night after taking the nighttime tea I got this splitting pain in my stomach at 3 a. It was one of the most horrible things I have ever felt . It was kind of scary because I didn. Plus the nighttime cramps had eased off and by about two weeks I had already lost five pounds. It was around that point that I was supposed to get my period, but it didn. My period is pretty regular so I started to worry when another week had gone by and it still hadn. After noticing she had begun to feel sluggish and dizzy on a regular basis, she decided to stop drinking Bootea before her detox was up. But I started to feel normal again and I got my period soon after that. I didn't feel good at all and In addition to the bellyaches I also had many headaches and my whole body felt bad. But worst of all, my menstrual cycle became totally irregular. Which I think shouldn't be happening while doing a detox program?! I mean how can a tea to influence your menstrual cycle? This Bootea seems to contain some really weird ingredients and I'm not sure yet if I want to know what I exactly consumed these 1. Kratina says that the reasons behind period disruption from detox tea are not clear, but explains stimulants found in detox teas can affect stress hormones, and that stress hormones are known to affect the menstrual cycle: . Kratina tells Teen Vogue. Many users continue to praise teatox programs as jumpstarts to health and wellbeing. Yet the amount of people who have spoken out about the negative side effects they were not made aware of before embarking on their tea detox is enough to warrant comment from these companies. When asked about how their tea is making some users sick Skinny Mint, Flat Tummy Tea, Slendertoxtea, and Bootea all declined to comment. Skinny Teatox replied with an email statement that claimed the safety and health of their customers is paramount to them, and that the company highly discourages long- term detox tea use and . It's just not worth it. Related: Fitspo and Social Media Are Ruining Your Workout Routine. Check out Teen Vogue. 9/28/2017 0 Comments 10 Ways To Lose Weight In 1 MonthHow to Get Motivated to Lose Weight Fast in 6 Steps. Watch This Short Video. They simply have impotent goals / that is, goals that do not inspire them. Anthony Robbins. 3. Play the If I Do and the If I Don't game. Take 2 sheets of paper and on the top of 1 sheet of paper you're. How to lose weight in 10 days? Is that even possible? Our expert Nithila gives you 25 simple tips that will make it possible! Follow them if you are in a haste to. There is still a way to lose weight by including some simple tips in your lifestyle. Here is how to lose weight in one month that can help you. Are you tired of dieting & exercising but still not able to shed those stubborn fats from your body? Most slow and steady diet and exercise plans have you losing around 2 lbs. 2 steps on How to Lose Weight Fast are 1. Pick a fast weight loss plan 2. Get motivated to lose weight fast. Lose up to 10 pounds in first week with the steps. Guilty of overeating during the holidays? Here are 20 simple ways to beat weight gain. People often mistake thirst for hunger, so next time you feel. Fill in the blanks. I will lose . If you believe you can, you probably can. If you believe you won't. Belief is the ignition switch that gets you off. Talk to your future self. How to Lose 10 Pounds in 1 Week without Any Pills. Losing a lot of weight quickly can be unhealthy, and it is unlikely to be a permanent loss. It's the best fruit for weight loss. That means Pink Lady over Granny Smith, watermelon over honeydew, red grapes over green ones. The higher levels of nutrients. Discover how to lose 10 pounds fast. The definitive guide to lose 10 pounds in 2 weeks to a month. Imagine how good you'll look. Every time you feel like. About 9. 0% of the stuff I filled out from the. IF I DO part of #2 came true! Your future self. No Excuses. Let nothing stop You From losing weight! The only reason why you shouldn't lose weight is because you simply don't want to lose weight. Use a Toy Snake to Motivate You to Lose 1. Lbs. Fill in these blanks to lose weight faster. If I was forced to go without . Look at this motivation board on. Pinterest. More Tips. Simple Tips To Lose Weight In Just 1. Days. Simple Tips To Lose Weight In Just 1. Days. Bhavna Panda. August 2. 9, 2. 01. There will always be a reason why you still haven’t shed those few extra pounds you have packed on. A few cookies here and a donut there, and the next thing you know is the weighing machine displaying a panic- inducing number.” I began to prioritize exercise because I realized that my happiness is tied to how I feel about myself. I want my girls to see a mother who takes care of herself, even if that means I have to get up at 4: 3. I can do a workout. But incorporating small changes in your lifestyle can show really fast results, in as less as 1. Click here to view an enlarged version of this infographic. An Overview. Image: Shutterstock. The focus should be on cutting back calories, incorporating healthier foods into your diet, and working out. Table Of Contents. Tips. Eat More Fiber. Reduce The Intake Of Carbohydrates. Eat Healthier Fats. Incorporate A Workout Regimen Into Your Schedule. Cut Out Empty Calories. Choose Better Snacks. Get Rid Of Junk. Eat Smaller Portions. Cook Your Own Meals. Drink More Water. Don’t Give Up. A Diet Plan. Breakfast. Lunch And Dinner. Snacks. Tips. 1. Eat More Fiber. Image: Shutterstock. The best way to reduce calorie intake is by incorporating more fiber into your diet. The recommended amount is about 3. How Is It Helpful? Fiber is of two types, soluble and insoluble. Soluble fiber absorbs water and transforms into a gel during digestion. Insoluble fiber remains undigested as it passes through your system. Both types of fiber slow down the process of digestion, and helps you feel fuller for longer (1). Back To TOC2. Reduce The Intake Of Carbohydrates. Carbohydrates are a staple in the diet of many. In fact, of all the food groups, the amount of carbs consumed is the highest. This poses a problem because every gram of carbohydrate contains four calories. And most foods that are rich in carbs barely possess any other nutrients. How Is It Helpful? Filling yourself up with carbs adds a lot of calories to your diet, which is why cutting back on carbs can be a great step towards weight loss (2). Back To TOC3. Eat Healthier Fats. Image: Shutterstock. There is this prevalent misconception that fats are bad for you. That isn’t entirely true. There are healthy fats and there are the unhealthy ones. You need to make sure that the fats you eat are good for your health. How Is It Helpful? Most junk foods contain unhealthy or saturated fats. They are the ones responsible for an array of diseases. But unsaturated fats, which is found in avocado, olive oil, and nuts, can help lower cholesterol and the risk for heart diseases when had in moderation.” Personally, I love the gym. I love being around people who are sweaty and pushing themselves, who are all focused on the same goals. I love being in a group like that. Incorporate A Workout Regimen Into Your Schedule. Image: Shutterstock. Exercise and weight loss go hand in hand. While it might not be possible to start working out an hour a day overnight, you can start by doing small things at a time. A 1. 5 minutes walk, or taking the stairs instead of the elevator are good ways to start. How Is It Helpful? Even if you don’t end up working out a lot, a little exercise is better than no exercise. Regular exercise helps burn calories and boosts your metabolism. It also helps in maintaining your muscle mass, and since muscles need more calories than fat, you end up burning a substantial amount of calories every day. Back To TOC5. Cut Out Empty Calories. It is easy to lose track of everything you eat. Some of us even eat without registering it. How many times have you given a thought to your morning cappuccino, and the fact that it can contain over 1. How Is It Helpful? We tend to consume a lot of things that are high in calories, but don’t even count as food. Carbonated drinks, coffee, and junk like chips are some examples. So it is important to register what you are eating, and keep track. You can cut back on a lot of calories just by avoiding foods that don’t fill you up (3 ). Back To TOC6. Choose Better Snacks. Image: Shutterstock. Three meals a day can leave you feeling hungry in between. And that’s where most of us slip up. Even if we try eating meals that are healthy, we end up binging on snacks that are anything but. And this has a huge impact on our weight, so we should opt for better snack options. How Is It Helpful? The biggest culprit that causes weight gain is our habit of unhealthy snacking. Fries and chips and cookies do nothing to fill us up, but add a lot of carbs, sugar, and fat. It is also difficult to stop at one or two because we still feel so hungry. So opt for snacks that have a high fiber content.” I do a lot of things with little weights. Get Rid Of Junk. Most of us find it difficult to let go of our favorite foods. Chips and cookies might be fattening and unhealthy, but we still end up having them. Which is why not buying junk food is a good step towards losing weight. How Is It Helpful? The reason we eat so much junk is because we buy it, and keep it available and accessible. You know the saying, . Purging your pantry and fridge of high- in- calories and low- in- nutrients food can help you cut back on unhealthy snacking. Back To TOC8. Eat Smaller Portions. Image: Shutterstock. One of the main reasons we break from our diet plans is the fact that it is really difficult to resist temptation. A few days of green smoothies and salads, and you find yourself gorging on every kind of junk imaginable. Most of us don’t have the willpower to keep eating something we despise for a long period of time. Which is why deprivation doesn’t work. The best way to have want we want, and not gain weight is by eating smaller portions. How Is It Helpful? The idea behind smaller portions comes from the fact that it takes your brain about 2. So, you may not even realize that your stomach is full and keep eating. It is necessary that you take breaks between servings to actually gauze whether you are hungry anymore. When you see more food on your plate, you tend to eat more (4 ). So it makes sense to serve yourself smaller portions. This way, you know you’re not overeating. And it can help you lose weight, and without you having to give up your favorite foods. Back To TOC9. Cook Your Own Meals. With work and miscellaneous other tasks demanding our attention, cooking your own meals can seem like too much of a chore. But if you are looking to lose weight, this is a great step you can take. How Is It Helpful? The best way to determine if the meal you are eating is healthy for you is by making it yourself. That way, you get to experiment with what you like and what you don’t. You also get to try out low calorie alternatives of your favorite dishes. This helps you control to your portions.” I eat like a caveman. I’ll be the only actress who doesn’t have anorexia rumors. I don’t want little girls to be like, . Drink Enough Water. Drinking enough water is really important for your health. Insufficient water intake could actually be impacting how much you weigh. How Is It Helpful? Sometimes, thirst can be misinterpreted as hunger pangs by your brain. So, to gauze whether you are really hungry or not, try drinking a glass of water before eating anything. Back To TOC1. 1. Don’t Give Up. Image: Shutterstock. There are times when temptation gets the better out of us, and we end up binging on junk. Or we go to a party and end up eating way more than what we had planned. There will always be instances where we fall off the wagon. And it can seem all too easy to give up on the whole notion of losing weight. But even if you slip once or twice (or a hundred times), go back to sticking to your diet. How Is It Helpful? Experts agree that going off your diet is bound to happen. But they also agree that you should go back to it if you want to keep off the weight that you had lost in the first place (5 ). Back To TOCA Diet Plan. A low calorie diet doesn’t have to be the ordeal it is made out to be. If you stick to three meals and two snacks a day, you ought to stay full. There are plenty of recipes that you can try for breakfast, lunch, and dinner that not just aid in weight loss, but are delicious to boot. Breakfast. There are those who consider breakfast to be the most important meal of the day, and preach that it is something that should never be skipped. The logic was that if you missed breakfast, you would be hungrier at lunch, and you might even indulge in pre- lunch snacking. But recent research shows that how much you eat at lunch does not really depend on whether or not you’ve had breakfast. But skipping meals is never a good idea, because it brings with it a plethora of health issues. So, when weight loss is on your mind, you can go for good old oatmeal or try out a high fiber, super- healthy smoothie. Mixed Berries Smoothie. Ingredients Needed. How To Make. Add all of the ingredients in a blender, and blend until it is smooth. Frappuccino Oats. Ingredients Needed. What you have for lunch should get you through the day, all the way to dinner, with maybe a snack in between. Which is why it should be filling, but healthy and low in calories. If you get your lunch on the go, make sure that you opt for options that don’t contain high- fat dressing or empty calories. Something along the lines of grilled chicken on whole grain bread is ideal. Your dinner, while not too heavy, should be able to sustain you through the night. A stew, served without bread or rice, should work very well. Chicken Stew. Ingredients Needed. How To Make. In a large pot, combine all the ingredients. Stir together, and cook for half an hour or till the vegetables are tender. Spiced Tofu. Ingredients Needed. How To Make. Heat the oils in a pan, and saute the tofu till it is golden brown. Remove the pan from the flame, and add the soy sauce and vinegar. Snacks. When you stay hungry, all the junk you are trying to avoid can get too tempting to resist. 9/28/2017 0 Comments 1934 Auburn Models DietLoot. co. za: Sitemap< Previous Next > 9. Listos 2 Rojo Evaluation Pack 2. African American Education in Dekalb County - From the Collection of Narvie J. Harris, Dee Taylor, Narvie J. Harris. 75. 96. 56. Madam Owl, Hanson, Jeff. Catalogue of Antiquities, Works of Art and Historical Scottish Relics Exhibited in the Museum of the Archaeological Institute of Great Britain and Ireland (1. Albert Way. 97. 80. X Lady Chatterley's Lover, D. H Lawrence. 97. 81. X The Adventure Capital of the World, Rob Waring. El Mundo de la Fantasia, Everest Publishing. Border Terrier, Betty Judge. Pronouncing Brazilian Portuguese, Richard V. Teschner. 97. 80. Photography, Technology, DRUCKREY9. Going Beyond the Theory/practice Divide in Early Childhood Education - Introducing an Intra- active Pedagogy, Hillevi Lenz- Taguchi. Humane medicine - A new paradigm in medical education and health care delivery, Richard Allen Williams. X Dan River Anthology, 2. III Richard Danbury. Historia de La Arquitectura y El Urbanismo Mexicanos - Volumen III: El Mexico Independiente, Tomo II: Afirmacion del Nacionalismo y La Modernidad, Salguero Ramon Vargas. The Reavers, George Mac. Donald Fraser. 40. Beat- O- Mania at It's Best, Various Artists. 9780435429591 0435429590 Listos 2 Rojo Evaluation Pack 2004 9780738502274 0738502278 African American Education in Dekalb County - From the Collection of Narvie J. Moyer Instruments, Inc. Copyright, I957, William R. Harry S Truman, PGM, Grand Lodge of Missouri. It is a great pleasure and satisfaction to me that the Missouri Lodge. Cartolina dalla vacanza. Design by Gio&Vi Mitopositano com - News Manciano - Saturnia - indexvecchia - index cogn - Hotels of the world - Agriturismi Vacanze. Boxing news site that gives fans the opportunity to voice their opinion on the sweet science. Sports journalists and bloggers covering NFL, MLB, NBA, NHL, MMA, college football and basketball, NASCAR, fantasy sports and more. News, photos, mock drafts, game. Art and Aesthetics, v. David Inglis, Marta Herrero. Nucor Building Systems is a leading manufacturer of custom pre-engineered metal building systems with over 1,000 Authorized Builders across North America. Buy the best die-cast cars, trucks and motorcycles online from LegacyDiecast.com! Where to buy diecast cars, tanks and planes. Best selection of die-cast. A Casebook on Irish Land Law, J. C. W. Wylie. 97. 81. Los Colores del Zoologico, Jack Scanlon, Mar ia Cristina Brusca. Apuntate! Derrickson. My Clothes, Eggleton. Tarzan of the Apes, Edgar R. Burroughs. 97. 81. Boot Camp and Beyond, Richard L. The English version offers selected articles from. This came from a relative's estate. I've done some research on Elizabeth Catlett and I think this is a lithograph/print. It is signed in pencil in the lower right. Marksberry. 97. 80. A Catalogue of the Frederick R. Koch Collection at the Beinecke Library, Yale University, Vincent Giroud, Christa Sammons, Karen Spicher. Becoming a High- Performance Mentor - A Multimedia Kit for Professional Development, James B Rowley. Es Posible! Spanish - The Michel Thomas Method, Paul Howard. Rare, Live & Classic, Mark Spector, Jeff Zaraya, Nancy Lutzow, .. Mellow Moments, Gary Prim. Art of Redemption, Bob Truluck. Scraping the Sky, Heidi Brooke, Mary Pearce, Bonker Books. How to Do Your Own Divorce in California - Everything You Need for an Uncontested Divorce of a Marriage or a Domestic Partnership, Ed Sherman. Jane Eyre, Charlotte Bronte, Emma Fielding. The Peoples of the British Isles - A New History, Stanford E. Lehmberg. 97. 80. Seconds - The Power of Thinking Twice, Les Parrott. Combat Helicopters, Jay Schleifer. The Medical Practice Start- Up Guide, Marc D. Ferry. 97. 81. 40. The Aims Of Teaching In Jewish Schools, A Handbook For Teachers, Rabbi Louis Grossmann. A Collection of Papers V2 - Published Previous to 1. William James Mayo, Charles H. Mayo. 97. 80. 19. Family Carers in Palliative Care - A Guide for Health and Social Care Professionals, Peter Hudson, Sheila Payne. Hair's How - Volume 3 - Step- by- Step, Hair's How Magazine. Dennis: Mathematical Program Elec Netw, Jack B Dennis. Psychology - Mypsychlab Edition, Saundra K Ciccarelli, Glenn E. Meyer. 97. 81. 44. Works Of The Right Rev. Bishop Hay Of Edinburgh; Vol III, John Strain. PM Yellow Set 2 Fiction Level 7, Beverley Randell, Jenny Giles. The ABCs of God, In Celebration. Convertible Night, Flurry of Stones, Dzvinia Orlowsky. Kerr's Computer Crime Law (American Casebook Series), Orin Kerr. The Reception of Jacques Ellul's Critique of Technology - An Annotated Bibliography on His Life and Thought, Joyce Main Hanks, David W. Gill. 97. 81. 40. Pelaje, Cassie Mayer. Nine Dog Winter - With More Courage and Energy Than Common Sense, Two Young Canadians Recruit Nine Rowdy Sled Dogs, and Head Out Camping in the Yukon as Temperatures Plunge to Sixty Below and Colder!, Bruce T Batchelor. Violent Silence, Violent Silence. X God's Outlaw, Vision Video. Dear MR Basie, Wess Frank, Harry Edison Orch, Harry Edison. Tony's Home, Yayo Tony & Big Mike. Hippie Hollow - Murder on a Nude Beach, Denniger Bolton. Henry y las Cosas Usadas, Jillian Powell, Belinda Worsley. Mr Men X4. 5 Mixed Counterpack, Roger Hargreaves. Celebration Runouts, Caron Mathias. Dempsey's hot summer - the July adventure of a Cape Cod dog, Gretchen Markham. Trade Policy Reviews 1. New Zealand, General Agreement on Tariffs & Trade. Kennedy and the Promise of the Sixties, W. Rorabaugh. 97. 81. X Teaching English Abroad, Susan Griffith. Insights into Calculus Using Maple V to Accompany Calculus, Robert T. Minton, Linda Duchrow, .. Ruthenshaw - A Ghost Story, James Lees- Milne. America's Musical Landscape, Jean Ferrie. Icc Financial Survey - Plant Hire. Precalculus Mathematics, Max A Sobel, Norbert Lerner. Making . Freshwater. Hits on the Web, Anthropology 2. Carol Lea Clark. 97. Harnessing the Wind - Captain Thomas Mitchell of the Aberdeen White Star Line, Hazel Carnegie. Out of the Ashes 2. Copy Bin, Zzz. 97. The British Women's Suffrage Campaign - 1. Harold L. Smith. 97. X Mort, Dave Allsop. Greenhome - Planning and Building the Environmentally Advanced House, Wayne Grady. Energy Efficiency, T. D. Croft. 97. 80. Transcultural Concepts in Nursing Care, Joyceen S. Andrews. 97. 80. 94. More Memories from the Marshes - People of the Broads, Past and Present, Margaret Dye. Stuart Derbyshire, Joy Childs. The Street Gamble, John S. Goscinski. 97. 80. Persian and English Words for School Use, Jill Rutter, Fiona Macintosh. X Christiana Awdry's Household Book, Jeannette Litterick. Shropshire Murders, George Glover. The Art Student's Handbook, Piers Jolyon Newberry. The Body in Action, R. Hazeldine, National Coaching Foundation. Initiatory Rites in Sierra Leone - A Cultural, Medical, Political, Sociological, Religious and Theological Dialectic, Sheku Wango Vandi, Annette Williams. Presenting, Aileen Pincus. Quantifying Uncertainty in Analytical Measurement. Quiet as a Nun, Antonia Fraser. Making Fine Furniture, Bk. Offcuts, David W. Smith. 97. 80. 55. Guess What's Coming Dinner Nyp, Scott Fivelson. Slightly Foxed, No. Now We're Shut in for the Night, Gail Pirkis, Hazelwood. Economics, Deirdre Eastburn, Ray Gelder. Drugs Handbook 2. Glyn Volans, Heather Wiseman. Pony Tails 1: Pony Crazy, Bonnie Bryant. The Dakotas, Robin Mc. Maken. 97. 80. 57. Love Course, A. R. Gurney. 97. 80. 97. My Cookie Business, Dianne Linderman. Washington DC, Eugene Fodor. My Name Is Mary Elizabeth, Laura Shepherd- Lewis. The Brawnville Papers - Being Memorials of the Brawnville Athletic Club, Moses Coit Tyler. Our Poets of Today, Howard Willard Cook. Children's Medications - A Guide for Schools and Day Care Centers, Richard D Bates. NLN guide to success on nursing examinations, Leonarda A Laskevich. Geology and Geophysics of an ARC- Continent Collision, Taiwan, Thomas R. Degregori. 97. 80. Southern Potteries Incorporated Blue Ridge Dinnerware, Betty Newbound, Bill Newbound, Jimmy Tafoya. X Japji Meditation in Sikhism, Singh. In Memoriam, Alfred Lord Tennyson, John D. Jump. 97. 80. 11. London Gazette, 5. Supplement, Civil and Military Awards Etc, Great Britain. UK Land Well Records, Great Britain. Student to Scholar - The Guide for Doctoral Students, Robert E. Levasseur. 97. 81. Tirions Secret Journal, Jenny Sullivan. From the Lowlands to Highlands - The Biography of a Countryman, B. H. Dawson. 97. 80. Sermons on Several Occasions Vol. John Wesley. 97. 81. Blood Lines, Tanya Huff. Bart Ridgeley - A Story of Northern Ohio, A. Riddle. 97. 81. 41. Wubbzy's Kooky Tail, Siobhan Ciminera. Take it to the Queen - A Tale of Hope, Josephine Nobisso, Katalin Szegedi. Making & Installing Handmade Tiles, Angelica Pozo. The Ultimate Weapon, John W. Campbell. 97. 81. Find Your Lightbulb - How to Make Millions from Apparently Impossible Ideas, Mike Harris. Qualitative Inquiry - The Path of Sciencing, Rosemarie Rizzo Parse. Rising Darkness Chronicles of the Host 3, D. Brian Shafer. 97. Gaither Vocal Band A Cappella, Gaither Vocal Band. Medical Biochemistry: Pearls of Wisdom, Duane Eichler. Songs of My Moods - A Folio of the Yiddish Poetry of Harry (Hershl) Altman, IRA Altman. X Bill Clinton - Man of the Public, Charles K. Aka. 97. 81. 56. 47. Reversible Quilts - Two at a Time, Sharon Pederson. Livewire Investigates - Extreme Sports, Andy Croft. The Hidden Truth, Lillian De Waters. Shakespeare's Storytellers, Barbara Hardy. Classic Cocktails - Drink Recipes for All Occasions, Barry Shelby. The Bigfoot Files, Peter Guttilla. Maria Eichhorn - The Artist's Contract, Gerti Fietzek. The Claim Jumpers, Stewart Edward White. Michael Schumacher - The Edge of Greatness, James Allen. Indiana's College Placement and Assessment Center, Kevin M Devlin. What You Need to Know About Lab Safety/1. Analysis and Application of Heat Pumps, F. Chen. 97. 89. 99. X Issues in Nutrition, Agnes Heinz. Rubber Red Book - The Buyers Guide for the Rubber Industry. Quantitative Analysis of Voting Behaviour in the General Assembly, Vladislav B. Tikhomirov. 97. 89. Religion's Public Presence, William J Mc. Kinney. 97. 89. 99. X Radiation Disasters, Quarantelli. C++ Conference Usenix Proceedings 4/9. Repair, Rehabilitation, and Maintenance of Concrete Structures, Innovations in Design and Construction - Proceedings Fourth International Conference Seoul, Korea, 2. X 4th International Pump Symposium Proceedings, 1. Jean Bailey. 97. 89. LEAP - interim findings on a welfare initiative to improve school attendance among teenage parents : Ohio's Learning, Earning, and Parenting Program, Dan Bloom, Veronica Fellerath, David Long, .. Minnesota/Wisconsin Golfers Travel Guide. Yearbook of Physical Anthropology, 1. Vehicle and Traffic Law of New York, 1. Catholic Quiz - 6th Grade, Divinity Religious Product Inc. History Of The United States During The Second Administration Of Jefferson Part 2, Henry Adams. Muck's Sleepover, Kiki Thorpe. Cases on Copyright - Unfair Competition, and Related Topics Bearing on the Protection of Works of Authorship : Statutory Supplement, Ralph S. Denicola. 97. 81. Love for Love - Selected Poems, Thomas Wyatt, Louise Cooper. Extracts from the Records of Colchester - With Some Transcripts from the Recording of Michaell Taintor (1. Michaell Taintor, Charles Micaiell Taintor. Encyclopedia of British Submarines 1. Paul Akermann. 97. Algonquin Wildlife - Lessons in Survival, Norm Quinn, Dan Strickland, Cassandra Ward. Custom Metal Buildings - Pre Engineered Steel Buildings. A revolution in the construction industry BIM 3. D Modeling creates a conceptual replica of your building by encompassing geometry, spacial relationships, geographic information and component properties. Learn more about this game- changing technology that allows you to see your project as it will be when constructed in the field. 9/28/2017 0 Comments 12 Week Workout Plan Weight LossWEIGHT LOSS WORKOUT PLAN: CARDIO. This weight loss workout plan consists of both cardiovascular exercise and resistance training. The name of the game is to blitz fat.Most people believe that the key to losing fat and getting in shape is to spend. How to use this free weight loss workout program In the 12 week workout program it seems that you change exercises every three weeks and my question is in regards the larger muscle groups. As a fitness professional and Bodybuilding.com spokesmodel, I'm often asked how I get in shape. My very own LiveFit fitness plan, which will help you lose. Workout Routines Lose Fat in 6 Weeks with this Workout Routine Follow this workout plan if your goal is to lose weight and get a more sculpted, leaner body. Weight Loss Morning Workouts To Burn Maximum Calories! Do you like to workout in the morning? If not, would you like to start getting up earlier and getting in a heart pumping, calorie burning workout before most people have eaten breakfast? We have collected 1. Working out first thing in the morning can help you get your day started off the right way, turning your body into a calorie burning furnace and setting you up for the rest of the day into eating clean and making the right, healthy decisions. These 1. 2 morning workouts are designed to be quick, completed in a small space and to get your body moving! A short, high intensity workout has been shown to not only burn calories while you are completing the routine, but also to keep burning calories long after you have finished. It is this, combined with a healthy diet, that will send you well on your way to a leaner body and a flatter stomach. You can share and save any of these pictures on your favourite social media to help you remember and to encourage you to do them every morning. Be sure to let us know your favourite workouts. Enjoy! 1. 2 Morning Workouts To Help You Burn Maximum Calories And Lose Weight! The Everyday Wake- Up Workout. Circuit. Wake Up Warm Up 5 Minute Energizing Circuit. Before You Shower Mini Workout. Quick Morning Workout. Early Morning Circuit. Minute Morning Workout. Minute Good Morning Workout. Snooze Button 7. Sunday Morning Jump Off Workout. Anytime Fitness Sunrise Workout. Energising Morning Workout. What Is The Best 1. Fat Loss Transformation Workout For Men? TOPIC: What Is The Best 1. Week Fat Loss Transformation Workout For Men? Twelve weeks is a good time frame to set some short- term fitness goals. It's just enough time to be able to notice a positive transformation to one's physique. What is the best 1. Be specific. How much weightlifting should be included in this fat loss program? How much cardio should be included in this fat loss program? How much fat can you expect to lose on this plan? Bonus Question: Have you used this program and was it successful? Who would you recommend it to? Show off your knowledge to the world! The Winners: Buck. Spin View Profile e. Xe. Cu. Te View Profile Mfranke View Profile. Prizes: 1st place - 7. Place - Buck. Spin. View This Author's Body. Space Here. How I Lost 7. Pounds In 1. 3. 5 Weeks What Is The Best 1. Week Fat Loss Transformation Workout For Men? From personal experience I have found a total body workout to be the most effective way to lose fat but not at the expense of muscle. This is especially true for either the 1st timer, the seriously overweight (over 4. BF) and/or someone returning to a healthy lifestyle after years of apathy. Within those perimeters it should also embrace the various styles of each, such as both LISS & HIIT for cardio, weight training, resistance band work & bodyweight work for strength, as well as static & dynamic work for the core and support muscles. Do not get hung up on any various inabilities you encounter. Set small, reasonable personal goals. If you were only able to do 1. Just make forward progress every session, make each and every workout a new Personal Best. No one can ever ask more of you than that. Routine: A good routine could be the following (in order) to get a great 6. Click Here For A Printable Log Of This Routine. Example - if you do some pikes in a prone position, make the next movement from the supine position. If you are sitting for some form of crunch, make the next movement a standing one. Keep hitting different aspects of the core from different positions - it WILL burn fat! While they are great for forcing you to really work core/support muscles, heavy weights have no place on an unstable surface. You are only asking for injury. BOSU's are Great For Core Work,But Not Heavy Lifting. This session should be done 5- 6 times/week religiously. Always give yourself one day to just relax and rest, but initially it's not asking much to devote 6. Make a custom playlist that fits the session. When doing LISS have some good, steady beat music. When HIIT(ing) it crank up the tempo! When doing strength work make it thunderous, beat heavy tunes. It's amazing how turning back the clock on the MP3s can help those muscles ! Nutrition: This is not complicated. If you take nothing else from this article, take this: DON'T DIET! Make a lifestyle change. Diets are NOT the solution. They are typically bordering on some sort of radical macro- nutritional deficiency of some sort. Follow These Tips: Do Not Diet. Make A Lifestyle Change. Weightlifting. How Much Weightlifting Should Be Included In This Fat Loss Program? If you mean utilizing actual weights, not much if any. That said, I am a huge believer in strength training being an overall metabolic enhancer that will burn fat, but as you get started your own body weight (which to be honest is probably a good sized load to begin with!) will provide ample resistance. Cardio. How Much Cardio Should Be Included In This Fat Loss Program? I would say at least 5. Keep in mind that body weight & resistance band work can be cardio intensive if done intensely and correctly. It's easy to work the body out of an anaerobic form of exercise into an aerobic one via effort & repetitions. Remember - you are trying to lose weight and burn fat. Always keep that in mind and make it your goal. Say you could only go 1. DVD, or could only last 1: 4. Next time make it a priority that you WILL go at least 1. DVD and you WILL make it those last 1. Every session do your absolute best to set a new Personal Best. Fat Loss. How Much Fat Can You Expect To Lose On This Plan? Using this approach I was able to lose, from a starting weight of just under 2. Bonus Question. Have You Used This Program And Was It Successful? Who Would You Recommend It To? I would NOT recommend anything I have not done, or would be willing to do, myself. I lost 7. 0 pounds in 1. Place - e. Xe. Cu. Te. View This Author's Body. Space Here. 1. 2- Week Fat Loss Program. Supplements To Buy Before Embarking: Diet Plan Treat all eating activity as a meal, do not waste calories on things that you really don't need. The key to this diet is that you are supplying your body with good amounts of protein (1. Calories will have to be increased as weight loss progresses, but this is a good starting point to build off of. Morning Meal (7- 8 AM): Protein shake with 8 oz. This contains sucralose, which will spike your insulin levels and in turn spike your metabolism. With a good amount of protein your body can slowly digest until your next meal (2. Mid- Morning Meal (1. AM): Protein bar or Fiber- One bar (1. The fiber in a Fiber- One bar is also helpful, as soluble fiber slows the speed of digestion and can curb your appetite and help you feel satisfied. Mid- Day Meal (1. AM - 1 PM): Sandwich (lean ham, turkey, fish, or chicken mainly - steer clear of roast beef, salami, bologna and the like) on pumpernickel, rye or multi- grain. A large apple or other fruit and 1. Mustard is a good option of condiment, while steering clear of butter and mayonnaise. If you'd rather have a wrap, Joseph's Flax Seed and Oat Bran Lavash Wraps are extremely good for you and for losing weight, and besides that, they are big and satisfying. Mid- Afternoon (3- 4 PM) / Pre- Workout Snack: 4 oz. A somewhat recent study at UConn has showed us that the group eating whole eggs with egg whites rather than just egg whites had a decrease in body fat percentage and an increase in lean muscle gain. Tuna is always a good option for a snack also. Post- Workout: Scoop of protein powder and 1. Post workout is one of the most important times to get protein and BCAA's into your system. It goes straight to supplying your muscles and thus leading to lean muscle gain. It won't taste great, actually, it will probably taste pretty bad but it will invigorate your body with protein after your workout. Chugging is an easy way to get by this. Evening Meal: Chicken breast, any (baked) fish especially tuna, salmon, or tilapia, or turkey. Any vegetables you please, and a half or a whole sweet potato. While red meat, pork, lamb, and ham can be fatty, it is okay once every so often. Vegetables will provide you with more dietary fiber that will satisfy you until your next meal and get you detoxified to some extent. Sweet potatoes are rich in complex carbs, which will provide your body with energy to develop muscle and burn fat, have many vitamins, and are high in fiber content. Sweetpotatoes are also a good source of chromium picolinate which is essential in the body's insulin production. Night Meal: Anything that was for mid- afternoon, or yogurt with a scoop of whey. If you can't get yogurt I would stick to something from the mid- afternoon plan. Yogurt is rich in probiotics which can aid fat loss. Your daily dietary fiber needs should be attained, and your vitamin intake is fulfilled. Exercise & Activity Routine For optimal fat loss results, you should do cardio every day, but this is unlikely and hard to achieve. Setting goals you can't achieve is setting up for failure. Experiment in the first week. Slowly build this up to 4. Take the weekends off if you want to, as long as you aren't binging or excessively cheating on days that you take off. Progress and by the 6th week be using weight in the first set that will fail you at 1. Keep it fast- paced and challenge yourself. Lift under control, don't throw the weight around. Exercises: Chest: Shoulder: Biceps & Triceps: Legs: Back: After the second or third week assess your weakest body part, and do bodyweight exercises throughout the day to increase your strength for over time, do this especially on days when you don't go to the gym. For Example: Your bench press is lacking and your chest isn't strong. Start out doing 1. Be doing 1. 50 per day about 2 weeks into this, and 2. Bodyweight squats are good for legs, pullups (if you have a bar or something you can use) for back, sit- ups for abs, etc. Final Note I have tried this, and am currently using this diet. I have lost nearly 6. I lost about 2. 5 pounds in the first 1. I started at 2. 55 pounds with little muscle, and am at 1. I recommend this diet to a truly dedicated person, who will push himself to his limits in order to achieve what he wants. This workout and diet plan is probably best for someone who needs to lose fat rather than tone down or cut. Place - Mfranke. View This Author's Body. Space Here. 1. 2- Week Transformation For Men. The Best 1. 2- Week Fat Loss Transformation To maximize fat loss and maintain muscle mass in a 1. All three components must be given 1. Nutrition: I believe the best nutritional approach is dependent on body type. If you are an endomorph (gain fat easily), a low to moderate carb diet works best. A better option is to time your carbs to immediately upon waking and pre and post workout. All other times eat only protein and fat. Macronutrient breakdown for a 2. If you are an ectomorph (fast metabolism) you will definitely need more carbohydrates to maintain your size. Your macronutrients should look like this: Mesomorphs can also handle a higher carb load as well: You need to choose the best options of food available during this 1. Acceptable Protein: Acceptable Carbohydrate: Acceptable Fat: 2 Weight Training: I believe the best approach to maximum fat loss without muscle loss it a combination circuit- style training and heavy lifting. The body responds to lactic training with a surge of growth hormone. Growth hormone is the body's most potent fat burner! What Really Works for Weight Loss. You don't have to pop a pill, drink a shake, or apply some mysterious cream to keep the pounds off. In my many years of medical practice, I've found that eating right is always the key to lasting success. So here are six secrets that make it easy for you to diet smart, not hard. There's a growing movement of surgery centers and specialists that list their prices and don't take insurance. Best Way To Lose Weight Cycling. Cycling at a medium pace primarily targets fat cells for energy; therefore, people say it is the These six key steps will help you attain your goal weight and whittle down your waist forever – at least, they’ve done so for 7. I coach who email me and my team daily. And you’ll stay healthy, too. Have food with a little fat in it 3. Eat 7. 0 calories- worth of ahealthy fat, like six omega- 3- rich walnuts, ground flax seed or a small amount of salmon burger. In a pinch, you can snack on 2. Food with a little fat keeps your stomach from emptying, stimulates your vagus nerve, and suppresses grehlin, the hunger hormone your stomach produces. With a small amount of fat in your stomach, you won’t eat ravenously when it’s mealtime. Get 1. 0,0. 00 steps a day. Physical activity is key to maintaining weight loss. Can’t take five steps without pain? Take two steps 5,0. That’s how important this is for you. We think it reduces type 2 diabetes (and it’s 1. Buy two excellent pedometers – one to use and one so that if you lose the first, you won’t have an excuse to stop short of your goal. Set your pedometer when you wake up and do not stop walking or stepping until it hits 1. You must accomplish 1. You need a friend who is on this journey with you. A friend can support you and act as a sounding board when you face challenges and frustrations – and as a cheerleader when you succeed. Telling a buddy what your aims are helps you meet those aims. Avoid the five food felons. Those felons are saturated fats, trans fats, added sugars, syrups and any grains that aren’t 1. Yes, you probably have to clean the junk out of your cupboards and shop carefully at first. But after five weeks, buying healthy foods will be second nature. That means that you should often consume a small number of foods you love to eat. They must be easy for you to obtain or prepare, and healthy. You should eat them for each meal, alternating, say, between steel cut oatmeal, a wholesome cereal and an egg white veggie omelet (no cheese) for breakfast. This takes the stress and guesswork out of healthy eating. Building muscle is key to burning calories and losing weight. Learn from a trainer how to do the YOU: The Owner’s Manual resistance exercises, or just do the YOU: On a Diet exercises (using your body as your gym). It only takes 2. 0 minutes, three times a week. Check out part- two of this blog for more tips. Everyone knows that a slow metabolism and low thyroid function can lead to weight gain and make weight loss extremely difficult. Practically any time patients go to. Scrolling through Instagram could get pretty depressing when you start comparing yourselves to bikini models with perfect bodies. But now, bloggers and fitness models. As with everything in life, moderation is key. They very simple formula to weight loss is burning more calories than you take in. Average person burns between 1600. Erectile Problems How To Fix It Naturally Lip Enlargement Pump with Ed Mental Illness and Lip Enlargement Pump. 9/28/2017 0 Comments 280 Lbs 1500 Calorie DietWeight loss with PCOS: Why is it SO hard? How many times have you been to the doctor only to be told to lose weight to improve your Polycystic Ovarian Syndrome symptoms? Easier said than done, right!
We know that weight gain and difficulty with weight loss with PCOS is part and parcel of the condition and we seem to be fighting a constant battle with the scale. But, why is it so darn hard to lose weight? Just what is it about PCOS that makes weight loss seem virtually impossible? It transports sugar to the muscles and if the body has more glucose than is needed, insulin is involved in the process of storing it as fat should we need it later (1). Research shows that women with PCOS have some kind of dysfunction in the cells responsible for secreting insulin (Beta cells). It seems that these cells are responsible for detecting sugar in the blood stream and may over react, producing more insulin than is needed. This means that more glucose is stored as fat (2). Also, many, but not all, women with PCOS also have insulin resistance (3). This means that your body needs more insulin than normal to deal with sugar in your blood stream. This was my first time doing.Are you in ketosis but still not losing weight? Calories do count on a keto diet! See the big picture: Ketosis itself will not guarantee weight loss. Perhaps one of the most common questions we get is what the difference is between calorie restriction and fasting. Many calorie enthusiasts say that fasting works. High levels of insulin cause your body to store more fat and also causes your ovaries to make more testosterone, making the symptoms of PCOS worse (4). Unfortunately, Insulin and Insulin resistance is only one piece of this puzzle and isn. Basal metabolic rate is the number of calories you need every day to function. This includes keeping your heart, brain and organs going, eating and digesting food, etc (5). In a recent study, researchers found that women without PCOS needed roughly 1. PCOS only needed around 1. This means that women with PCOS do not need as many calories per day as the average women as metabolism is much slower in women with PCOS. Some of these include ghrelin,Cholecystokinin and leptin. Recent research has shown that women with PCOS do not feel as full or satiated after meals as women who don. We gain weight quickly and struggle to lose it as a result of our: Difficulties with insulin. Slower metabolic rate. Disordered appetite control. Thankfully, though, this isn. Yes, losing weight is important in managing our symptoms, but it isn. If you are struggling with weight loss, take heart that it. Your fight to lose weight is real and it is shared by thousands of other women who also have PCOS! Polar bear - Wikipedia. The polar bear (Ursusmaritimus) is a carnivorous bear whose native range lies largely within the Arctic Circle, encompassing the Arctic Ocean, its surrounding seas and surrounding land masses. It is a large bear, approximately the same size as the omnivorous. Kodiak bear (Ursus arctos middendorffi). Although it is the sister species of the brown bear. Their scientific name means . Polar bears hunt their preferred food of seals from the edge of sea ice, often living off fat reserves when no sea ice is present. Because of their dependence on the sea ice, polar bears are classified as marine mammals. The Inuit refer to the animal as nanook (transliterated as nanuq in the Inupiat language). In Russian, it is usually called . For example, large furry feet and short, sharp, stocky claws give them good traction on ice. The bear family, Ursidae, is thought to have split off from other carnivorans about 3. The mitochondrial DNA (mt. DNA) of the polar bear diverged from the brown bear, Ursus arctos, roughly 1. Most brown bears have about 2 percent genetic material from polar bears, but one population, the ABC Islands bears has between 5 percent and 1. Phipps in 1. 77. 4, and Ursus maritimus marinus by Peter Simon Pallas in 1. Due to the absence of human development in its remote habitat, it retains more of its original range than any other extantcarnivore. Their southernmost range is near the boundary between the subarctic and humid continental climate zones. They can occasionally drift widely with the sea ice, and there have been anecdotal sightings as far south as Berlev. About the Author: Peter Attia, M.D., is a physician in private practice in NYC and CA. His practice focuses on longevity and healthspan. His clinical interests are. Updated with current data on January 14, 2016. For the longest time the nutritional content of menu items (in particular, the calories) from the Cheesecake Factory. It is difficult to estimate a global population of polar bears as much of the range has been poorly studied; however, biologists use a working estimate of about 2. These five nations are the signatories of the International Agreement on the Conservation of Polar Bears, which mandates cooperation on research and conservation efforts throughout the polar bear's range. Modern methods of tracking polar bear populations have been implemented only since the mid- 1. Scientists have responded by noting that hungry bears may be congregating around human settlements, leading to the illusion that populations are higher than they actually are. These areas, known as the . Polar bears are able to produce water through the metabolism of fats found in seal blubber. Seals migrate in response to these changes, and polar bears must follow their prey. Kondakov. Captive polar bear swimming. The only other bear of a similar size to the polar bear is the Kodiak bear, which is a subspecies of brown bear. Elsewhere, a slightly larger estimated average weight of 2. Research of injury patterns in polar bear forelimbs found injuries to the right forelimb to be more frequent than those to the left, suggesting, perhaps, right- handedness. When kept in captivity in warm, humid conditions, the fur may turn a pale shade of green due to algae growing inside the guard hairs. The male's ornamental foreleg hair is thought to attract females, serving a similar function to the lion's mane. She then travelled another 1,8. During the swim, the bear lost 2. When walking, the polar bear tends to have a lumbering gait and maintains an average speed of around 5. During the mating season, actual fighting is intense and often leaves scars or broken teeth. Unlike brown bears, polar bears are not territorial. Although stereotyped as being voraciously aggressive, they are normally cautious in confrontations, and often choose to escape rather than fight. Polar bears are stealth hunters, and the victim is often unaware of the bear's presence until the attack is underway. Michio Hoshino, a Japanese wildlife photographer, was once pursued briefly by a hungry male polar bear in northern Alaska. According to Hoshino, the bear started running but Hoshino made it to his truck. The bear was able to reach the truck and tore one of the doors off the truck before Hoshino was able to drive off. Yet, they have often been seen playing together for hours at a time and even sleeping in an embrace. Among young males in particular, play- fighting may be a means of practicing for serious competition during mating seasons later in life. Females communicate with their young with moans and chuffs, and the distress calls of both cubs and subadults consists of bleats. The bear may lay in wait for several hours. When the seal exhales, the bear smells its breath, reaches into the hole with a forepaw, and drags it out onto the ice. The polar bear kills the seal by biting its head to crush its skull. The polar bear also hunts by stalking seals resting on the ice: Upon spotting a seal, it walks to within 9. If the seal does not notice, the bear creeps to within 9 to 1. This behaviour, if it happens, is rare . Subadults may also be forced to accept a half- eaten carcass if they kill a seal but cannot defend it from larger polar bears. After feeding, polar bears wash themselves with water or snow. Ringed seals are born weighing 5. At up to 2,0. 00 kg (4,4. A polar bear may charge a group of walruses, with the goal of separating a young, infirm, or injured walrus from the pod. They will even attack adult walruses when their diving holes have frozen over or intercept them before they can get back to the diving hole in the ice. Yet, polar bears will very seldom attack full- grown adult walruses, with the largest male walrus probably invulnerable unless otherwise injured or incapacitated. Since an attack on a walrus tends to be an extremely protracted and exhausting venture, bears have been known to back down from the attack after making the initial injury to the walrus. The whales are of similar size to the walrus and nearly as difficult for the bear to subdue. In some areas, the polar bear's diet is supplemented by walrus calves and by the carcasses of dead adult walruses or whales, whose blubber is readily devoured even when rotten. Unlike brown and black bears, polar bears are capable of fasting for up to several months during late summer and early fall, when they cannot hunt for seals because the sea is unfrozen. Polar bears consume a wide variety of other wild foods, including muskox (Ovibos moschatus), reindeer (Rangifer tarandus). They may also eat plants. Given the change in climate, with ice breaking up in areas such as the Hudson Bay earlier than it used to, polar bears are exploiting food resources such as snow geese and eggs, and plants such as lyme grass in increased quantities. Polar bears have been observed to hunt the small Svalbard reindeer (R. Like the brown bear, most ungulate prey of polar bears is likely to be young, sickly or injured specimens rather than healthy adults. They still manage to consume some seals, but they are food- deprived in summer as only marine mammal carcasses are an important alternative without sea ice, especially carcasses of the beluga whale. These alternatives may reduce the rate of weight loss of bears when on land. They were also diving to feed on blue mussels and other underwater food sources like the green sea urchin. Most polar bears elsewhere will never have access to these alternatives, except for the marine mammal carcasses that are important wherever they occur. In Svalbard, polar bears were observed to kill white- beaked dolphins during spring, when the dolphins were trapped in the sea ice. The bears then proceeded to cache the carcasses, which remained and were eaten during the ice- free summer and autumn. During these four months, the pregnant female eats prodigious amounts of food, gaining at least 2. In the den, she enters a dormant state similar to hibernation. This hibernation- like state does not consist of continuous sleeping; however, the bear's heart rate slows from 4. The earliest recorded birth of polar bears in captivity was on 1. October 2. 01. 1 in the Toronto Zoo. The Western Hudson Bay subpopulation is unusual in that its female polar bears sometimes wean their cubs at only one and a half years. Polar bears sometimes have problems with various skin diseases that may be caused by mites or other parasites. Life expectancy. Polar bears rarely live beyond 2. Polar bears injured in fights or accidents may either die from their injuries or become unable to hunt effectively, leading to starvation. Compared to the Antarctic, where there is no major surface predator, Arctic seals use more breathing holes per individual, appear more restless when hauled out on the ice, and rarely defecate on the ice. Fifty long- distance swims were recorded; the longest at 3. The length of these swims ranged from most of a day to ten days. Ten of the sows had a cub swim with them and after a year, six cubs survived. The study did not determine if the others lost their cubs before, during, or some time after their long swims. Researchers do not know whether or not this is a new behaviour; before polar ice shrinkage, they opined that there was probably neither the need nor opportunity to swim such long distances. Hunters commonly used teams of dogs to distract the bear, allowing the hunter to spear the bear or shoot it with arrows at closer range. It is known, for example, that already in the winter of 1. Russian Pomors on Spitsbergen harvested 1. Magdalenefjorden. Estimates of total historical harvest suggest that from the beginning of the 1. Eurasia, reaching a peak of 1,3. The Soviet Union banned all hunting in 1. Canada began imposing hunting quotas in 1. Norway passed a series of increasingly strict regulations from 1. The United States began regulating hunting in 1. Marine Mammal Protection Act in 1. In 1. 97. 3, the International Agreement on the Conservation of Polar Bears was signed by all five nations whose territory is inhabited by polar bears: Canada, Denmark, Norway, the Soviet Union, and the United States. Member countries agreed to place restrictions on recreational and commercial hunting, ban hunting from aircraft and icebreakers, and conduct further research. Norway is the only country of the five in which all harvest of polar bears is banned. The 2 Pounds Per Week Rule and How to Burn Fat Faster. Tom Venuto – author of Burn the Fat, Feed the Muscle. Note from John: this is a guest article by Tom Venuto, author of the EXCELLENT book, Burn The Fat Feed The Muscle. You can read my review on Amazon. Why do you always hear that 2 pounds per week is the maximum amount of fat you should safely lose? If you train really hard while watching calories closely shouldn? What if you want to lose fat faster? How do you explain the fast weight losses on The Biggest Loser? These are all good questions that I. With the diet marketplace being flooded every day with rapid weight loss claims, these questions desperately need and deserve some honest answers. Want to know where that 2 pounds per week rule comes from and what it really takes to burn more than 2 pounds of fat per week? Read on. Why Only 2 Pounds Per Week? The truth is, two pounds is not the maximum amount you can safely lose in a week. For example, weight losses tend to be relative to body size. The more body fat you carry, the more likely you. Therefore, we could individualize our weekly guideline a bit by recommending a goal of 1- 2 lbs of fat loss per week or up to 1% of your total weight. If you weighed 3. Body Weight Vs Body Composition. Weight loss is somewhat meaningless unless you also talk about body composition; the fat to muscle ratio, as well as water weight. Ask any wrestler about fast weight loss and he. It was easy – I just sweated it off. But once again, you can bet that a lot of that weight was water and lean tissue and in both cases, you can bet that those people put the weight right back on. The main potential advantage of any type of induction period for rapid weight loss in the first week is that a large drop on the scale is a motivational boost for many people (even if it is mostly water weight). Why do you hear so many diet and fitness professionals insist on 2 lbs a week max? Where does that number come from? Well, aside from the fact that it. The math is based on what? It gets harder as your diet progresses. My rule is, extraordinary results require extraordinary efforts. An extraordinary effort means a particularly strict diet, as well as burning more calories through training because you can only cut your calories so far from food before you. You would lose weight rapidly for as long as you could maintain that deficit (although it would slow down over time). People ask me all the time, ? Well first of all they. Then you have the high starting body weights and the large water weight loss in the beginning. After that, just do the math ? Would it even be possible if they had a job and family? If you manage to achieve the latter, it. This can help speed up the fat loss within a given amount of time. But as you begin to utilize higher intensity workouts, you have to start being on guard for overtraining or overuse injuries. Unfortunately, very low calorie dieting has its own risks in the way of lean tissue loss, slower metabolism, extreme hunger, and greater chance of weight re- gain. My approach to long term weight control is to lose weight slowly and patiently and follow a nutrition plan that is well balanced between lean protein, healthy fats and natural carbs and doesn. To lose fat, you simply create a caloric deficit by burning more and eating less (keeping the nutrient density of those calories as high as possible, of course). But to achieve the extraordinary goals such as photo- shoot- ready, super- low body fat or simply faster than average fat loss, while minimizing the risks, I often turn to a stricter cyclical low carb diet for brief . I explain this method in chapter 1. Burn The Fat, Feed The Muscle (it. Essentially, this helps reduce the starvation signals your body is receiving. A high protein diet also helps by ramping up dietary thermogenesis. A high intake of greens, fibrous vegetables and low calorie fruits can help tip the energy balance equation in your favor as fibrous veggies are very low in calorie density and some of the calories in the fiber are not metabolizable. Healthy fats are added in adequate quantities, while the calorie- dense simple sugars and starchy carbs are kept to a minimum except on refeed days and after (or around) intense workouts. There. It helps with appetite control too. But always bear in mind that the faster fat loss occurs primarily as a result of the larger calorie deficit (which is easily achieved with sugars and starches minimized), not some type of . All the new- fangled dietary manipulations and high intensity training programs that really do help increase the speed of fat loss all come full circle to the calorie balance equation in the end, even if they claim their method works for other reasons and they don. My question is, are you willing to tolerate the hunger, low calories and high intensity exercise for that kind of deficit? Do you have the work ethic? Do you have the supreme level of dietary restraint necessary to stop yourself from binging and putting the weight right back on when that aggressive diet is over? Or would you rather do it in a more moderate way where you. Is that really so slow or is that an astounding transformation? Personally, I think short- term thinking and the pursuit of quick fixes are the worst diseases of our generation. If you want to be one of those . But when you set your goals, it might be wise to remember that old fable of the tortoise and the hare, and buyer beware if you go shopping for a fast weight loss program in today. You can click here to check it out on Amazon. Also, be sure to check out Tom’s NEW Burn The Fat 7- day Quick- Start Program, too. Don’t drown in the details. Let Tom show you exactly what you have to do each day to lose fat naturally and permanently. This quick- start program takes the guesswork out of everything – just follow the program, apply it to your needs and preferences, and watch the results roll in. It doesn’t get much simpler than this. One last thing. Check out this comment I received from someone who bought his book. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing 3. Discover how to increase your metabolism and burn stubborn body fat, find out which foods burn fat and which foods turn to fat, plus get a free fat loss report and mini course by visiting Tom’s site at: www. Burn. The. Fat. com. How Many Calories Should You Eat to Lose Weight? The following article is a quick step- by- step guide to estimate how many calories you should eat to lose weight, which is a question I’m asked all the time. Step 1: Calculate How Many Calories You Burn Per Day. While calculating your calorie burn can be tricky as I describe in detail in How to Calculate Your Calorie Burn, here’s a quick way to estimate your calorie burn: Body Weight x 1. Total Calorie Burn Per Day. The equations above assumes (1) you have a sedentary job, (2) you exercise moderately 3- 5x per week and (3) your body fat is around 2. For example, take a guy who is 1. Most health organizations recommend men don’t eat below 1,6. So how large of a deficit should you create? 9/28/2017 0 Comments 10 Day Cleanse Advocare Diet FoodHerbal Cleanse System The AdvoCare Herbal Cleanse system can help rid your body of waste and prepare the body for optimal nutrient absorption with its unique blend of. Advocare Challenge Recipes. So you decided to start the AdvoCare Challenge and are now asking yourself what are some 24 Day Challenge recipes I can.
In their desire to see rapid results, many start a supplement program such as Advo. Care. First, I will describe the program before sharing my professional (and maybe blunt) opinion as a Registered Dietitian. The Advo. Care. The 2. Day Challenge is the most popular program because it supposedly helps people . The program consists of a 1. These supplements include an Omega- 3 fatty acid supplement and an energy drink. According to Advo. Care. Additionally, this phases includes a meal plan that emphasizes lean proteins (such as ground turkey and chicken breast), non- starchy vegetables (such as asparagus, broccoli, and tomatoes), and complex carbs (such as whole grains, oatmeal, and quinoa). Why the Advo. Care? Well, let me break down the reasons why this particular Advo. Care! DANGEROUS DIETARY HABITS AHEAD! Will this reduce your overall body weight? However, these supplements can create electrolyte imbalances within your body that can lead to serious complications, like a heart attack. Any program that advocates the consumption of energy drinks should be considered potentially dangerous. The ingredients in energy drinks are NOT regulated by the Food and Drug Administration, and contain artificial ingredients and stimulants. Last I checked, these particular foods are not considered to be a part of a . If you have to question the definition, it. The bad thing about the meal plan is its lack of dairy and fruit, which fall far below the number of daily servings recommended by most nutrition professionals. No amount of supplements can replace the natural vitamins and nutrients you get from these foods. Other Warning Signs About Advo. Care. Numerous reports are popping up online in different forums warning other consumers about the safety of these supplements. People are reporting severe health complications such as gastric pains that require hospitalizations, organ failure, and adverse medication interactions. One of my own corporate wellness clients experienced a very serious medical scare while participating in the 2. Day Challenge. Not only did her blood pressure spike significantly during the program, but she also experienced kidney failure despite having no previous risk factors or pre- existing medical problems. Her doctor immediately told her to stop the supplements, and luckily her kidney function and blood- pressure levels were moving back toward normal after two weeks. To be frank, I. It just demonstrates that although many supplements can benefit one. Stock up on the healthy foods your body needs and you. Simple, but true. This blog was written by Laura Zavadil, RD, LDNA message from the author. 9/28/2017 0 Comments 22 Day Vegan Diet Food DeliveryThe Fast Metabolism Diet by Haylie Pomroy (2013): What to eat and foods to avoid. Raw Till 4 is a lifestyle rather than a diet. A vegan program that focuses on eating A LOT of raw fruits (especially bananas!) and vegetables, no. The competition to produce inexpensive meat, eggs, and dairy products has led animal agribusiness to treat animals as objects and commodities. I was surprised than many of my unsaid rules actually do line up with yours. A vegan program that focuses on eating A LOT of raw fruits (especially bananas!) and vegetables, no animal products, little to no fats or seeds. No High Impact Exercise Or Useless Pills on Raw Till 4. If you’re like me, you’ve tried all the silly programs that require you to workout 1. They complain about being full or constipated because they are ingesting way more calories per day, but they fail to keep pushing through til the body rebalances itself. Have faith in the process, and more importantly in yourself! A vegetarian diet for fertility and pregnancy and can be optimized with the right strategies. Use these ten tips to conceive and deliver a healthy baby. Holland & Barrett Vegan Multivitamin & Mineral Tablets contain a range of vitamins & minerals and are suitable for vegetarians & vegans. The former vegan now eats eggs, fish and, on occasion, red meat. Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight. In other words, it is conscious control. Eliminating meat and dairy from your diet doesn't have to mean eliminating French toast, Caesar salad, lasagna, and more classic feel-good recipes. Vegan Lasagna I Recipe - Allrecipes. We Tried It: Beyonce's Vegan Diet. When we first got word that Beyonc? Will there be enough food? Because 2. 2 days is a long time, my friends. Well, we gave the program a whirl. Below are five things you need to know before ordering the meal plan. RELATED: 4 Steps to Switching to a Plant- Based Diet. It's insanely convenient. One of the best parts of this program? The lack of need for meal planning, cooking, and grocery shopping. The meals come perfectly packaged straight to your door (all deliveries are on a Friday though and need to be ordered the previous Wednesday, so plan accordingly) and are ready to eat immediately. Two thumbs up on the convenience factor- -- and they're also easily portable for throwing into a tote and bringing to work in the morning. The portions are super generous: aka, you actually might be full after eating a meal. One of our biggest concerns before trying her diet (after all, she did subside solely on a diet of cayenne pepper, lemon water, and maple syrup at one point) was, would we be starving the whole time? The meals were surprisingly hearty and left us feeling completely satisfied on three meals a day. Bonus for caloric info displayed right on the label, so you're not left wondering how many calories you're consuming. The program contains more carbs than we ever imagined it would. From large portions of quinoa to berry muffins and oatmeal for breakfast, we were surprised (and thrilled) with the amount of carbohydrates allotted in the meal plan. So if you're scared you'll only be consuming celery for 2. However, that morning coffee of yours must stop (yes, really). One of the hardest things was subbing out our morning pick- me- up for a lesser thrilling version of hot lemon water. But hey, you can't win . You'll feel lighter and have more energy. After a mere four days on the plan, we started feeling lighter, more energetic, and- -- wait for it- -- cravings for lattes and afternoon chocolate shockingly subsided. RELATED: Beyonc? The price ranges between $9 to $1. To find out more about the 2. Days Nutrition Program, click here. PHOTOS: See Beyonc. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |