tag:blogger.com,1999:blog-17876581462276103912024-02-19T09:03:36.503-08:00BSFF-Clienthttp://BetterStrongerFasterFitness.com blog for client posts! Read all about our clients in their own words!Unknownnoreply@blogger.comBlogger122125tag:blogger.com,1999:blog-1787658146227610391.post-62111531795165402362017-07-17T08:30:00.000-07:002017-07-17T08:31:51.942-07:00Competitor Blog: Bread like things - a review<div style="text-align: justify;">
I am an amazingly lazy cook. I love eating but I hate cooking. I think it’s a chore from the devil. How can something so awful and labor intensive be required several times a day?! I wish that I enjoyed it but I just don’t.</div>
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I love sandwiches because I am busy person. I don’t want to have to slow down and bust out a full service of silverware at every meal. I also hate washing all those dishes. Unfortunately, sandwiches typically require bread and therefore carbs. Don’t try and tell me to wrap it in lettuce; those suggestions will get you punched. Recently I found these little foldy sandwich thin things, FoldIts. It’s made by FlatOut which has a couple things I have tried and been very happy with. I selected the Ancient Grains variety as it had the most protein, sitting at 10g per serving (3 fat and 17 carb). The bread is the right balance between fluffy and the good kind of chewy. It doesn’t taste grainy or like dirt. I think I like these better than typical sandwiches because they keep my hands even cleaner since there is a folded edge! I like these better than wraps because they give more bread like substance.</div>
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One of the other items I have tried is called Artisan Pizza Crust by FlatOut. It’s an incredibly thin crust that cooks remarkably fast. I have made BBQ chicken pizza and buffalo pizza on these. It takes less than 10 minutes to get a meal completed. I think I spend more time weighing my ingredients than baking the pizza. The rosemary and olive oil one is my favorite and has 6g protein, 25g carbs, and 1g of fat. This is similar carbs to a slice of bread but it has a much larger surface area and you can really spread your protein toppings out over the top. Since this is so thin the crust does tend to get a little floppy but the edges will crisp up nicely.</div>
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The thing about IIFYM that I love is the flexibility to still eat things that I want to eat. Any diet out there that forbids certain things is sure to set you up for failure. Does this mean I get to eat whatever I want whenever? No. But it leaves me the choice to make the decision (and sometimes sacrifices) for things that I really want to eat. What tricks have you figured out to get the things you enjoy back onto your plate?</div>
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Anonymoushttp://www.blogger.com/profile/00282048725183039878noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-60490381550189750352017-06-29T12:31:00.001-07:002017-06-29T12:31:09.661-07:00Competitor Blog: Practice Posture<div style="text-align: justify;">
When I first starting posing I would get scolded for looking down. Sand, my posing coach, would ask me what I was looking for on the ground. When you walk on stage you want to have your head up and look the judges right in the eye with a look that says “this is my stage and I am the best thing on it”. You can’t do that with a rounded shoulders and eyes averted.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNhQH6zTaQSNlLUZuBMT6g1LDJ-1ryKwl2frUwPaANy11xjG7tilHD5jiLDdndg7ZoWkrE4_4CG54jqxPHbZEyDCAHEyQLhJpbMtIAKjcHcOTRqkK-6Wq1v1JAbgvFvqBRT7FM4LRlH9g/s1600/20170323_120324.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: justify;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNhQH6zTaQSNlLUZuBMT6g1LDJ-1ryKwl2frUwPaANy11xjG7tilHD5jiLDdndg7ZoWkrE4_4CG54jqxPHbZEyDCAHEyQLhJpbMtIAKjcHcOTRqkK-6Wq1v1JAbgvFvqBRT7FM4LRlH9g/s320/20170323_120324.jpg" width="240" /></a><br />
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Over time, I think a lot of women learn this unconscious habit of casting their eyes downwards and slumping forward. It’s as simple as avoiding dealing with other human beings or appearing “too inviting”. If you don’t make eye contact you don’t give another person a chance to try to grab your attention and interact with you. Slumped over you try to make yourself look less noticeable and unassuming. A lot of people will accuse you of “sticking your boobs out” simply from having your shoulders back. If you have ever had to fend off a person’s unwanted and over-zealous attempts at wooing, you totally understand. If you have yet to experience this yet in life, I envy you. </div>
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I also would be scolded for walking like a lumberjack. I can’t help it! I have places to go and no time for a sassy little sashay. But when you step on the stage that is EXACTLY what they want. You can’t stomp out to your spot on the stage, rigidly do your turns and stomp off. Well, you can but it won’t place you very well.</div>
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I practice my “girl walk” up and down the straight stretch of hall at my work. It’s relatively low traveled and it’s nice and long. Here I practice how the “girl walk” feels and try very hard not to overthink it. It’s a gentle sway, almost drop of the hip. It is a weird thing to try and explain and I imagine everyone feels it a little different. Once you start focusing too hard on the walk you will lose it.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwl0R5zSpff1cBWVMbk5Qn_DoZJ1Sz66M4KRBVHYdg5yH-wuP0vFXX-Bb3BDl06wepgkbq657mEZQVqlf_L01TvgdazFoedRdtqOzOSbXINQBF3ij4ZwlY1oUbvw9tdgyC6vQLicdMKCg/s1600/20170411_064214.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: justify;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwl0R5zSpff1cBWVMbk5Qn_DoZJ1Sz66M4KRBVHYdg5yH-wuP0vFXX-Bb3BDl06wepgkbq657mEZQVqlf_L01TvgdazFoedRdtqOzOSbXINQBF3ij4ZwlY1oUbvw9tdgyC6vQLicdMKCg/s320/20170411_064214.jpg" width="180" /></a><br />
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So I started to make the effort to improve my posture and exude self confidence. Throughout the day I try to correct my posture. I do stretches to help loosen up the front muscles that have been shortened from years of crap posture. I do exercises to fire the back muscles that help pull the shoulders back. When I walk down the street I send mental feelers out to my body; are my shoulders back and posture decent? Do I have my head up? When I am at the gym walking through the floor I give myself a little pep talk “Are they looking at you? Damn right they are looking at you! You own this place. You are the winner of this day and you keep that tiara up high!” It sounds ridiculous but it does really help get you in the brain space you want to be in when you step on stage.</div>
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By working in these little bits into my day I am practicing portions of my posing. It is important that you practice posing until it is automatic. That way if your brain tries to freeze come show time your muscle memory will show you the way. If you are not practicing for a show practice for life. Fix that posture!</div>
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Anonymoushttp://www.blogger.com/profile/00282048725183039878noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-15478127469936797502017-06-13T12:50:00.000-07:002017-06-13T12:50:26.098-07:00TransActive Fitness:Less Can Be More<div style="text-align: justify;">
He hands me the dumbbells and tells me to do overhead presses. I aim to please. </div>
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Halfway through...I just can’t. I am surprised, and I think he is too. They aren’t THAT heavy, and definitely nothing compared to the burly guys around me grunting and groaning and straining. </div>
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Here let’s give you less weight then…(me, mortified and grateful)</div>
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So he does, I am able to bust out the set, and I am also silently judging myself.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpCoCObJJiskwmGnOpr-38vCsnrOA2kMBeMsfBVg9ec7eLBH1_Vsi9hya54jSynEsyuubYPLXKkWN4MOrOU5LGouqkAglyOmLSznbHMLYcopVFlIL2z8Uv4-g2MwxhV_q7LlAmcIxBJLI/s1600/OblioOHP.jpg" imageanchor="1"><img alt="" border="0" data-original-height="638" data-original-width="359" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpCoCObJJiskwmGnOpr-38vCsnrOA2kMBeMsfBVg9ec7eLBH1_Vsi9hya54jSynEsyuubYPLXKkWN4MOrOU5LGouqkAglyOmLSznbHMLYcopVFlIL2z8Uv4-g2MwxhV_q7LlAmcIxBJLI/s400/OblioOHP.jpg" title="Oblio's Overhead Press" width="225" /></a></div>
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I get through this workout...I work really hard, and I feel awkward that I am just not pushing the weight I think I can, no matter how much I focus my mind and muscles.</div>
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I come home and ponder. Is it my diet? Is it because I have been gone for a month travelling? Am i getting old? Is it because I had strep throat the week before?</div>
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The next day I wake up and my arms are wrecked, in a good way. I message Mike and tell him so, and he reminds me, “If the muscle engagement is on point the low weight can be a tool to help you contract the muscle. It's not always necessary to get as much weight up as possible. Like in life, it's all about how you engage with it.”</div>
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That helps me adjust my perspective about what I accomplish and what I struggle with…”it's all about how I engage with it.” </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR91cpAwZGwpHr8a0v8x4Yhc8Bom6wF-KRgQxVH_oT6qs0XqplfHXYSegcSfcrU4FwaTxWNyWdVVHZ-IDzNqhpgPhUvwlNhQwwV-yyHnMKT2-RDi24kl-HhEvwdr7cJ1utFbf0r48bv7g/s1600/20170223_171420.jpg" imageanchor="1"><img alt="" border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR91cpAwZGwpHr8a0v8x4Yhc8Bom6wF-KRgQxVH_oT6qs0XqplfHXYSegcSfcrU4FwaTxWNyWdVVHZ-IDzNqhpgPhUvwlNhQwwV-yyHnMKT2-RDi24kl-HhEvwdr7cJ1utFbf0r48bv7g/s400/20170223_171420.jpg" title="USE LESS!" width="400" /></a></div>
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I give myself permission to listen to where my body is at without judgement, to advocate for it when it tells me less weight means more precise form, and to have compassion for it when it is vulnerable. </div>
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Now I can't wait to see what kind of conversation I get to have with my body next session.</div>
Anonymoushttp://www.blogger.com/profile/13073396036984003298noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-8820355666343468462017-06-02T07:07:00.000-07:002017-06-02T07:07:57.581-07:00TransActive Fitness: The Sweet Spot<div style="text-align: justify;">
My body aches for days after our workout.</div>
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I am not injured, I am not unhappy, I am just sore.</div>
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There is a good kind of a sore when your head's in the game, when you have have a trainer that pushes you past your perceived limits but not past your limits of personal safety. </div>
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This is the sweet spot.</div>
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Sometimes I judge myself at the point of “failure” when I physically cannot finish the set I am doing. Sometimes I lament outloud. Mike is always good at reminding me that when I cannot finish the last couple it is because we have found the sweet spot, the right point, and if I could finish then we hadn’t yet found it. </div>
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Working with a personal trainer serves so many purposes. To help us authentically stay within our sweet spot, to help us avoid getting injured, and to put our successes and perceived failures in context. There is a physical sweet spot, and also an emotional and mental sweet spot.</div>
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As a trans person there are ways I limit myself all the time with my thought processes, and also ways perhaps I set a higher bar that is not realistic for me to reach. All of these things could keep me from moving forward. Having someone external who believes in me, and can work with me to find my sweet spot in every session impacts not only my workouts, but also my way of thinking about myself in the world.</div>
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Thanks Mike.<br />
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<span style="background-color: black; color: white;"><span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span>Anonymoushttp://www.blogger.com/profile/13073396036984003298noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-7266879579889601352017-05-15T08:49:00.000-07:002017-05-15T08:49:52.392-07:00Competitor Blog: Finding Satisfaction<div style="text-align: justify;">
I was designed to eat. When people say “Oh, I forgot to eat!” I am immediately appalled. My whole life can be summed up by moments of being awake counting down the moments until I get to eat or sleep. I am essentially a sloth trapped in a human’s body!</div>
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This can make cutting macros a bit of a challenge. There are many times I find that I still desire to eat more. Please note that I am usually no longer “hungry” or feeling hunger. I just enjoy the eating process; chewing, tasting, and feeling the warm hug of carbs in my belly. Since eating my weight in food is not an option I have picked up a few tricks to help tide me over. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbiSMGJQd17PHPS72ITSAH2ZjGW3sLBqwgC2zGddkyIu4GomXTNVSUPpOqmvP-Jw-jq1wbbYxJbN9v86WcsUug4PkLhtWiX8cR8gf_fBEJDmE2aGUv_kxVqkD-f0hGD7zkBdo5lVd5Q5U/s1600/20170423_093004.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: justify;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbiSMGJQd17PHPS72ITSAH2ZjGW3sLBqwgC2zGddkyIu4GomXTNVSUPpOqmvP-Jw-jq1wbbYxJbN9v86WcsUug4PkLhtWiX8cR8gf_fBEJDmE2aGUv_kxVqkD-f0hGD7zkBdo5lVd5Q5U/s320/20170423_093004.jpg" width="180" /></a><br />
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Water never does the whole “fill up the space and feel full” trick. I like my water icey cold and I will drink a lot of it but all it does is make me and my belly cold. It is flavorless and does little to appease my demanding taste buds. Coffee however fills me up quite nicely. It’s warm and I can get it flavored without extra calories/macros. If I am feeling really generous I can doctor it up with some sugar free creamer (tracked of course) or some sugar free flavored syrup. The flavored syrup is my new thing for home. A little can really go a long way! I use ½ a tablespoon and it is plenty. Coffee works better than tea for the full feeling. I am not sure why but I try not to look a gift horse too hard in the mouth. I did not drink coffee before but now that I have started it is a nice routine. I even have decaf because sometimes I feel the need to “snack” at night time and this can help if I am feeling desperate. </div>
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Keep busy. It is easier to do physical busy activities on the weekend. Often you won’t notice that you are feeling a little hungry if you are up trying to get a chore done. Even if you do think “hmmm I could eat” you are usually so into your project you can put it off until the next appropriate food time. The important thing is to make sure you stop and eat at regular intervals. Otherwise, you may find yourself ravenous and falling headlong into poor food choices.</div>
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I am a soda drinker. I like the fizzy bubbles and the sweetness. Try making your own Italian soda’s. Using the sugar free syrup and club soda I can make myself a sparkly beverage to help cut the sweet tooth. It’s different from the La Croix flavored waters which are OK but a little bland. It really can help shake up the monotony of water and it feels like you are having a treat.</div>
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So tell me, do you have any tricks that you use to help pacify your consumption cravings<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: 11pt; white-space: pre-wrap;">?</span></span></div>
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Anonymoushttp://www.blogger.com/profile/00282048725183039878noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-79075453734617501252017-05-08T05:48:00.000-07:002017-05-08T06:09:18.808-07:00Competitor Blog: And then I got mad - living with a chronic condition<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7EOQWo4vCwOjNRuznAvK8xLnepHN8gwpFtAkKx7yhFUtwNWUOx1ibv5h6oWx5qtT8WJehUllHLhM8sBfSmCmjjhBh7aCFCwhhb1eR3YAaUF6MT4CKZfDeje1C_MIyv-4WSh9dYhAPgJs/s1600/IMG_20170416_111940.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7EOQWo4vCwOjNRuznAvK8xLnepHN8gwpFtAkKx7yhFUtwNWUOx1ibv5h6oWx5qtT8WJehUllHLhM8sBfSmCmjjhBh7aCFCwhhb1eR3YAaUF6MT4CKZfDeje1C_MIyv-4WSh9dYhAPgJs/s320/IMG_20170416_111940.jpg" width="240" /></a>If you have been following me for a while you may have picked up on the fact that, sometimes, I am a train wreck. I struggle with migraines, tension headaches, irritable bowel syndrome (IBS) all of which likes to manifest with a whole lot of nausea. I have a list of triggers that I know and some that I am still figuring out. Sometimes I go days or weeks without any issues. Other times it seems like it feels like a competition inside my own body on what is going to break me first. Migraines and IBS flairs both tend to land me in the recliner strategically positioned as to not anger the beast that is within me.<br />
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For me, carb heavy things are comforting during a flair up and with nausea. This gets difficult sometimes when trying to keep track of macros. I am very fortunate as to have a fair amount of carbs but not so many as to eat mashed potatoes at every meal. </div>
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Sometimes, I get mad and defiant at my own stomach. If I am going to be painful and nauseous anyways why does it even matter what I eat? This is typically when I fall headlong into a crap food bender. I think part of the reason is because I am trying to find some small semblance of comfort, even if it’s emotional comfort or the brain chemical dump of eating sugar and shit.<br />
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I have done better this go around, so far, with my emotional eating. But it has happened. I always feel a little guilty after I am done. But honestly who suffers from these decisions? My spouse and family may suffer the backlash of my flair up (we only have one bathroom). Mike may suffer from the frustration of not getting anticipated results. But the person who is paying the real price is me. I am penalizing myself for having ailments that cannot be controlled and throwing a tantrum because of it. I *really* like to control the things in my life. I am putting a long term goal and objective in jeopardy so I can shove easy gratification in my face.<br />
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So what am I going to do about it? I am going to acknowledge that I have some unhealthy coping mechanisms like emotional and sometimes binge eating. I am going to try to be more aware of these tendencies. I am going to forgive myself for screwing up. I am going to try to do my best to stick within my macros when I don’t feel well but I am not going to make myself sick(er) over it. I won’t make excuses for eating like crap. Follow people who I find inspirational on IG. People who have a tougher hand dealt to them by life and handle it with way more grace than myself.<br />
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It isn’t an exhaustive list but it is a start. I am still going to have to deal with the demons in my brain and belly. I just need to make sure I don’t give them any more fuel.Anonymoushttp://www.blogger.com/profile/00282048725183039878noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-81141106337040662492017-04-20T11:04:00.000-07:002017-04-20T11:06:56.310-07:00Competitor Blog: 1. 2. 3. GO!<div style="text-align: justify;">
When you first start your workout journey you have the excitement of something new and novel. You are going to go and you are gonna kill it, you are going to feel energized, you are going to have the clean body lines of a Lamborghini and it’s gonna be great! Unfortunately, the day dreams and the novelty wear off pretty quickly. What do you mean I have to go every day (or damn near close)? Quickly, many become frustrated when they look in the mirror and don’t see changes after day one (I did the thing! Where is my reward).</div>
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The exercise journey really is a journey and a mental marathon. So how does one find the motivation to get it frequently? Here are some things that I have found that help me: </div>
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<li style="text-align: justify;">Put money down on your goal. For me I am a bikini competitor. I find a show I want to do and I sign up for it or put a deposit down on a suit. I could absolutely not do what I signed up for but then I am losing money.</li>
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<tr><td class="tr-caption" style="text-align: center;">Another reason I can't work out at home</td></tr>
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<li style="text-align: justify;">Tour the gyms and sign up for one. It’s similar to putting down money for your goal. I recommend finding one that is close to your house or work. Find one that you can easily hit when you are commuting so you can incorporate it into the already existing daily routine. For me the gym holds some motivation because I go there specifically to work out. When I am trying to workout at home I can be easily distracted by what else I need to do or I just lay on the floor because no one is going to judge me for that at home. </li>
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<li style="text-align: justify;">Set yourself up for success. Every night pack your gym bag and leave it right in the way. Or if you gym in the morning put your gym clothes right next to your bed. You want to limit the chance for finding excuses. </li>
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<li style="text-align: justify;">Be honest with yourself. I can come up with 100 very convincing sounding reasons why I can’t work out. These are excuses. I am not saying every day will be at the gym or be the most bad ass workout ever. Sometimes your workout will be short and lack luster. But honestly you can get SOMETHING in almost anywhere. </li>
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<li style="text-align: justify;">Be creative. Some days you aren’t going to make it into the gym but you can certainly knock out something at home. Spend some time this weekend researching the web for free resource videos (Mike’s site, the very one you are reading this blog on, has some). Then write yourself a few home workout plans.</li>
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<ul style="margin-bottom: 0pt; margin-top: 0pt;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii2aSoJ0L9oHc0e-Y-Adf9MmUYUXy2KApFrEvQPJVRuv9zm14JshYTibCza-jKP82_9dmUlGjr5gnvb30Tq_X3quWDR4peGesqvHL4ynUBzjyQEFhw4dEp_1lTCw4Uj0AQSXL9Cv5Abhs/s1600/IMG_20170331_095629.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii2aSoJ0L9oHc0e-Y-Adf9MmUYUXy2KApFrEvQPJVRuv9zm14JshYTibCza-jKP82_9dmUlGjr5gnvb30Tq_X3quWDR4peGesqvHL4ynUBzjyQEFhw4dEp_1lTCw4Uj0AQSXL9Cv5Abhs/s320/IMG_20170331_095629.jpg" style="font-size: 11pt;" width="320" /></a>
<li style="text-align: justify;">Invest in a few home items. Various resistance bands are a great place to start and fairly inexpensive. Keep an eye out at Ross and TJ Maxx for items you might use. I got an awesome 36” foam roller for $14 there! If you are looking to pick up weight keep an eye on Craigslist and OfferUp. Occasionally peruse Amazon. </li>
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<li style="text-align: justify;">Believe you can do it. Because you can even when don’t want to. </li>
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It is going to be work. You are still going to have to make the effort to do it. It will take time. But it IS worth it. Some days will good and some bad. Do it anyways. Invest in yourself, you ARE worth it.</div>
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Anonymoushttp://www.blogger.com/profile/00282048725183039878noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-13242417369691719162017-04-03T08:47:00.000-07:002017-04-03T08:51:13.874-07:00Competitor Blog: The Feedings - How I plan for food success at events<div style="text-align: justify;">
There are a lot of people who start the fitness journey and say “I am going to be bikini ready! Gym won’t know what hit it! Abs are mine by summer!”. They go to the gym and a lot of people really do try hard while they are there. But what is a million times more difficult than making yourself go to the gym every day and lift things up and down or get that dreaded cardio in, is food.</div>
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Food has ingrained itself into just about every nook and cranny of our social structure. Birthday parties, anniversaries, baby showers, meetings, reuniting friendships, just general snacks hanging around the office. Food. Is. EVERYWHERE! And people get weird about other people not eating the food. I still enjoy participating in celebrations and catching up with friends. It just takes a bit more planning now on my part.</div>
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Here are some tips that help me survive events.</div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjodzyjMSUlpGzDIrE93X4t_L8v_qQyKBVG5Pr1sOxaAy15vLA4R0u_5Tef4r1bsRBe_eI3FUMhMV5wg9xZU2HI91BdcZluqGhO_7kUgzA67zMQHoWapm74V2oRrE2Tciih8QGbGBPHSao/s1600/IMG_20170302_194806.jpg" imageanchor="1" style="clear: right; color: black; display: inline !important; float: right; font-family: arial; font-size: 11pt; margin-bottom: 1em; margin-left: 1em; text-decoration: none;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjodzyjMSUlpGzDIrE93X4t_L8v_qQyKBVG5Pr1sOxaAy15vLA4R0u_5Tef4r1bsRBe_eI3FUMhMV5wg9xZU2HI91BdcZluqGhO_7kUgzA67zMQHoWapm74V2oRrE2Tciih8QGbGBPHSao/s320/IMG_20170302_194806.jpg" width="240" /></a><br />
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<li style="text-align: justify;">Eat a nice full meal before you go. Not some tiny little snack, a bit of lunch meat, saying it will hold you over. It won’t. Leave your place feeling full and satisfied. </li>
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<li style="text-align: justify;">Pack yourself snacks in the car. My go to is cottage cheese. It’s relatively low in fat and has a decent amount of protein and can be scarfed pretty quickly. Jerky is another compact snack which is even easier to pack. </li>
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<li style="text-align: justify;">Carry around a drink. I usually will grab a water or iced tea to have around with me. Other people are uncomfortable with the concept of you not eating. I don’t know why but this is a thing. When they see a beverage in hand they are able to relax that you are partaking with them. They don’t have to know what is in the cup. </li>
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<li style="text-align: justify;">If the event is going to be particularly long, pack a lunch too. This is less likely to help you seamlessly blend into a group but it will ensure you stay on task. Make up any story you like. I stick with the truth: I am an athlete and I am training for an upcoming competition. If they want to know more they will ask.</li>
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You will get razzed from time to time but most of the people who do this are trying to be funny and lighten the mood. They do not understand the sacrifice and dedication it takes not to fall headfirst into the fruit tray (which are tons of carbs and you know you shouldn’t “eyeball” the weight). You absolutely can have your social time AND stick to your meal goals. It just takes some strong will and dedication.</div>
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Anonymoushttp://www.blogger.com/profile/00282048725183039878noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-8370876028378984952017-03-28T09:23:00.001-07:002017-03-28T09:23:03.996-07:00Competitor Blog: What if I don't eat on schedule?<div style="text-align: justify;">
I am an eater. I love to eat. All the food all the time is my preference. But sometimes I make really terrible and stupid decisions. Not just about what I eat (because chicken nuggets doused in sauce ARE life). But also about the frequency in which I eat.</div>
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My body requires a fairly steady state of consuming fuel. The work week for me is easy-peasy; breakfast at 7:00, snack at 10:15, protein shake after the gym 12:30ish, lunch after that 1:00, snack at about 3:30 and then dinner about 6:00. I have the blessing of food prep assistance from my husband during the week. But once the weekends come I am usually more on my own. I don’t have lunch prepped out for me and sometimes I am in charge of the meals. I hate being in charge of the meals but it’s fair, I digress. On the weekend I can get SUPER lazy. I don’t want to fiddle with snacks because I am bored of them, nevermind shakes. I am not that creative or good of a cook. So I find myself slipping into not eating on a schedule like I should.</div>
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I happened to do this recently where I ate within my macros but definitely not how I should be eating. I should be eating with mindfulness, thoroughness, and consistency. Instead I was hoovering in a half a chicken breast off a fork while trying to gather myself to leave the house. I left the house with no snacks and vowed it would be fine.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLypRHvKJKclaSycKGxiEaQSszB9o5yntdoMxV54qgxDxuxBh7vr8Hw38yiAaM9j5Jsyc4UiF4nP6KysCtD6SasCANXChbJLMDgogBTPB6D12CW0LUcHOWFC9sacXZXhzqQdpcX5ktOR4/s1600/20170309_114338.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLypRHvKJKclaSycKGxiEaQSszB9o5yntdoMxV54qgxDxuxBh7vr8Hw38yiAaM9j5Jsyc4UiF4nP6KysCtD6SasCANXChbJLMDgogBTPB6D12CW0LUcHOWFC9sacXZXhzqQdpcX5ktOR4/s320/20170309_114338.jpg" width="240" /></a><br />
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Decidedly it would be less than fine. My day stretched on and I was getting hungrier and hungrier. I managed to refrain from eating the smorgasbord of snacks and delicious treats that were strewn about the event I was attending. I carefully checked the nutrients and made sure I could fit the impulse buy of food that I picked up from the store on my way home. I consumed my newly acquired snack with scary speed which helped to dull the pain in my stomach. Once I got home I quickly made dinner and finally sat down to eat.</div>
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I did not feel well. Even after I ate I did not feel well. I felt shaky and ran down. My stomach hurt. I had a headache. My body was aching and I could NOT get warm. It felt as if I had a virus all because I didn’t eat with the frequency that I should have. I know my body. I should have known it would react poorly to such little food with such haphazard consistency. I have a stomach condition which complicates things. I get blood sugar dips that make me sick. I get headaches from lack of food (or just breathing sometimes it seems). I know better.</div>
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This was a kick in the pants to pay attention. Food is fuel for your body. If you don’t fuel your body well it’s going to make you pay the price. I vow to do a better job of planning my weekends. I can still be a lazy slug but even slugs are eating.</div>
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Anonymoushttp://www.blogger.com/profile/00282048725183039878noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-55481270938217097092017-03-14T20:24:00.001-07:002017-03-14T20:24:41.141-07:00Ab Roller Progression<div style="text-align: center;">This is a pretty grueling exercise, but Harley was killing it. This is the third set of these I made him do. These are super challenging because of the directional change. Check these out if you're looking for a new core exercise!</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/1NotQBpwh8Q" width="480"></iframe></div>Anonymoushttp://www.blogger.com/profile/15264851443173653991noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-87572976086132651872017-03-13T12:10:00.001-07:002017-03-13T12:10:20.389-07:00Taylor Dead Bug Kettlebell Variation<div style="text-align: center;">Taylor and I always have fun in the gym together, and this video is a good example. We've been working her core a lot lately. This is one of her favorite new ways we've used recently. I borrowed this one from Tony Gentilcore.<br /><br /><iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/26VNjZu9oyw" width="480"></iframe></div>Anonymoushttp://www.blogger.com/profile/15264851443173653991noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-61046584542109632722017-03-13T06:19:00.000-07:002017-03-13T06:21:10.394-07:00Competitor Blog: Changing Protein<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjIOFVLBQkhnfM018Npid_62mYLDJLjlebhRcIaggZ6VCenQWkWhW7QHgH2Lf9E-VW-po2nu8plP4ubrBpyG-e8SpHZ7kDnNoFEYH0RsFAFOtidxKcr1865xeZPez_od7FNEDbd7Yv_CU/s1600/20170221_123224.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: justify;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjIOFVLBQkhnfM018Npid_62mYLDJLjlebhRcIaggZ6VCenQWkWhW7QHgH2Lf9E-VW-po2nu8plP4ubrBpyG-e8SpHZ7kDnNoFEYH0RsFAFOtidxKcr1865xeZPez_od7FNEDbd7Yv_CU/s320/20170221_123224.jpg" /></a><br />
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My favorite thing to hear at the doctor’s is the phrase “as we age”. Thanks jerk face for yet another reminder that I am getting older. The ever increasing collection of white hair that rivals a unicorn wasn’t enough or the fact that I feel 9:00 pm is going to bed late. But lately I experienced one of these conversations when I went to the doctor for my skin that was breaking out like a pubescent teenager. It seems, as we age, our hormones change and that could be the cause of my breakouts. The doctor prescribed some medicine which is supposed to help (and keep me from clawing my skin off my face) and also recommended that I switch from whey protein to a vegetable based protein. Of course because I just opened a brand new bag of whey protein open.</div>
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So I journeyed down to the supplement store to see if I could discover a vegetable protein that was: </div>
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<li style="text-align: justify;">High in protein without requiring a million servings </li>
<li style="text-align: justify;">Didn’t taste like crusty tree bark </li>
<li style="text-align: justify;">Wouldn’t cost me my first born</li>
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Now as you can imagine the vegetable protein section of the supplement store is fairly small but there was about 7 or so different types of protein there. I chose to select mine based off protein amount, then fat amount, then carb amount. I wanted to get the most protein for my buck. I selected the Vega Sport in chocolate. One full scoop supplies you with 30 g of protein. </div>
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So off I went, new protein in hand and a heart full of hope. I really didn’t know what to expect. The guy at the store had a sample of another brand and it didn’t leave me with a longing for more. But this is protein powder. I don’t think I will ever be sitting at home and think “Dang! You know what I could use? A refreshing protein shake.”</div>
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Here is my experience with it thus far. Do not let it sit around, you will regret it. I mixed up a shake and then my youngest wanted some snuggles before bed. I had drank about half of it and left it for maybe 10 minutes. When I came back and gave it a shake it felt weird but my brain was like “nah, girl you are good”. So I take a big ol’ swing. Mother of God! My “drink” has turned into a thick gelatinous mass. I choked it down because, well, it’s weighed and in my food tracker so I have to. But every time I have to try I gag and die a little inside.</div>
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Even though I bought it reading the 30 g of protein I usually only do half a scoop, which is also listed on the label. I feel like the listing of the 30g was a sneaky way to get suckers like me looking for a high protein point reeled in. This is 9 under my previous whey protein and leaves my a little more prone to needing a second protein shake. Which for weird reasons I never want to do.</div>
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The flavor is chocolate-esque. In my opinion it is a little sickly sweet. I imagine that is because they use stevia to sweeten it. I HATE stevia in most things but I digress. I usually will drink my protein with my fiber supplement. Believe it or not I like this protein way better with the fiber then I did my other shake. The fiber supplement mellows out the over sweet and the texture seems to improve.</div>
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My husband has remarked how big of a mess I seem to be making with this new powder. Be warned: vegetable based protein powder likes to go EVERYWHERE. It seems to clump in the scoop and even cling to a spoon. So you end up trying to dislodge a significant portion of the powder from the scoop and subsequently flinging it. Or not realizing there is more in the scoop that decides it will dislodge midway between shaker cup and container. It isn’t just this brand either. I purchased another brand without flavor to try baking with and it does the same thing.</div>
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All in all I will survive with my vegetable protein. I have figured out some tricks like: </div>
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<li style="text-align: justify;">Use more water than I am used to </li>
<li style="text-align: justify;">Always drink it with my fiber </li>
<li style="text-align: justify;">Drink it quick, this isn’t a shake for savoring </li>
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I hope my trials and tribulations in the protein kingdom has helped you should you decide you need to branch out to a different supplement type.</div>
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Anonymoushttp://www.blogger.com/profile/00282048725183039878noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-88385257759378867162017-03-13T06:18:00.000-07:002017-03-13T06:18:21.767-07:00Competitor Blog: What was that sound (TMI report)<div style="text-align: justify;">
This is one of those posts that is going to dive into a topic that may be a little too honest about me. If you have modest sensibilities, I recommend you stop reading now. As for the rest of you twisted souls read on.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn4qACZYi17P3eFTOPhgn_sd6cntBX9xKQ6nrFuxVo67hKOiUMpEaxBVsfJHnQz7W2jMRO3Uas6IlrsLV3tUOV81w0nV4fVMKqkWHN_S2ic45W1K-r4dbAgOqSAfGhNJ_dpOVHPBbwgaI/s1600/Bruce+Lee+Dragon+Flag.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: justify;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn4qACZYi17P3eFTOPhgn_sd6cntBX9xKQ6nrFuxVo67hKOiUMpEaxBVsfJHnQz7W2jMRO3Uas6IlrsLV3tUOV81w0nV4fVMKqkWHN_S2ic45W1K-r4dbAgOqSAfGhNJ_dpOVHPBbwgaI/s1600/Bruce+Lee+Dragon+Flag.jpeg" /></a><br />
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I often complain and whine at Mike that there are exercises I don’t want to do. Mostly because they are hard or I am tired but I typically try to give my all and do my best anyways. My squawking is a way to keep us (maybe me more than him) entertained during exercise transitions. We finally found an exercise that I refused to do: the dragon flag. The Dragon Flag requires crazy core control and can be seen illustrated by the amazing bad ass Bruce Lee. The start of this move is actually more straight up and down (than pictured) and you gradually, with control, lower yourself down while maintaining the straight position (as if your body is a flag in the wind). I watched as Mike demonstrated the move. I have my reservations. This move is an inversion which I avoid like the plaque. Why? Well, it creates a perfect storm for a humiliating moment in a public place.</div>
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Most of you are probably familiar with one of these terms; queef, vart, or fanny fart, if you are from across the pond. These are all slang terms for what Wikipedia bestows the term “vaginal flatulence”. If you own a vagina you have no doubt experienced this unfortunate phenomenon at some point in your life. Wikipedia defines it as “an emission or expulsion of air from the vagina”. In my experience, there is no way to “fluff” it and make it be quiet and it always sounds like a Harley motorcycle cruising through some back country (BWAPBAPBAP!). </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCgss85Ve0ga0IVgo9Rm9MDtKmIMNRJYCobNvW3KfqRURTqAO8wTBo3zzzCyx4cU9Ze5t3ytGqDZ8laxTadYYruIcJwZRd-zMvplS2SJSl91mWX7B1FKa9fuXNwhp8xVSjqAUndld5KU8/s1600/20170302_115447.jpg" imageanchor="1" style="clear: left; display: inline !important; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCgss85Ve0ga0IVgo9Rm9MDtKmIMNRJYCobNvW3KfqRURTqAO8wTBo3zzzCyx4cU9Ze5t3ytGqDZ8laxTadYYruIcJwZRd-zMvplS2SJSl91mWX7B1FKa9fuXNwhp8xVSjqAUndld5KU8/s320/20170302_115447.jpg" width="240" /></a>Unfortunately for me, inversions are one of those things that have a high likelihood of inducing a queef. I eyed Mike warily during his demonstration and let him know my reservations. Like a true gentleman he assures me he won’t make it weird should a noise be emanated from my body. I took it further saying if that happens he is to claim the sound as his own. So I try and he tells me I need to be more up and down, straighter. So I try again and make the adjustments. The other awful thing about queef’s (in an exercise setting) is that typically the queefer can tell it’s going to happen but no one else can tell. And just like that, I know. It’s going to happen. I am going to make a noise that sounds like a loud wet fart in front of Mike and in a full gym with both friends and strangers.</div>
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I said “Hard no! Safe word: Oklahoma. I will NOT do that” and then we laughed about it. Because let’s face it what can you do? It’s an involuntary noise that comes from a culturally taboo body part and sounds horrendous; it’s kind of funny. But Mike understood and didn’t not push me to continue. He suggests maybe this is a home private exercise because it does have its benefits but I know he won’t ask me to do it in public again.</div>
Anonymoushttp://www.blogger.com/profile/00282048725183039878noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-71503517103679907432017-03-09T14:42:00.001-08:002017-03-09T14:42:03.174-08:00Eccentric core training<p dir="ltr"><u>https</u>://youtu.be/<u>AGoiZzq9Ec8</u></p>
Anonymoushttp://www.blogger.com/profile/15264851443173653991noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-67601298713631298932017-03-06T07:10:00.000-08:002017-03-13T06:18:56.307-07:00Competitor Blog: The Day the Plague Came<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZjSZ_9bCxyfkgzHwICLubc4t1Z81GPAmjceAQo2O_lFt6Gidm_P_XGAqtrQWBpPHRbMMN7zjiVoXoaewGCLXjel-W-k2ChikDq7ZkiW8HQELQfZ_0CfAnOGYnCvognz2eVEWH9S3h4zg/s1600/IMG_20170131_125349.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZjSZ_9bCxyfkgzHwICLubc4t1Z81GPAmjceAQo2O_lFt6Gidm_P_XGAqtrQWBpPHRbMMN7zjiVoXoaewGCLXjel-W-k2ChikDq7ZkiW8HQELQfZ_0CfAnOGYnCvognz2eVEWH9S3h4zg/s320/IMG_20170131_125349.jpg" /></a><br />
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I was finally starting! I was going to see Mike, getting to the gym fairly regular, and starting to get my fitness life in order. It wasn’t perfect yet but all the things were finally being set into motion. And then it happened; a slight discomfort in my throat. I tried to play it off that it was a fluke. There was no way I was getting sick! I take vitamin C, I get lots of rest, I wash my hands, surely I could NEVER get sick. I woke up and the irritation was still there but again I lived in denial and drug myself to the gym. My workout was, at best, half assed but I figured that was better than no assed. I went to work but now the discomfort had mutated to a cough, just a slight one. Now, I try to be thoughtful to my co-workers. Even though I was taking my carcass into work I decided I should wear a mask just in case. After all, it was one of those sickos that started this mess. </div>
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I made it half the day and before I called it quits. I take off for home and optimistically say I will shoot to be in the next day and, at the latest, the day after that. My boss looks at me with a sad, pitying look and says “just keep me posted and take your time”. It’s like she had an oracle! </div>
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The Virus (it deserves to be capitalized) continues its rampage through my system. It get’s worse and to add the cherry on the cake I am now getting a bloody nose every time I sneeze or cough too hard. It’s official, this beast has decided to take up residence of what was once my upper respitory system. I am afraid to blow my nose for fear of dislodging a clot but my nose is running. I am coughing so hard I am unable to catch my breath. I can’t even bother with the burden of changing my sweatpant ensemble let alone pick up heavy things.</div>
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After not being able to catch my breath I decide it is time to go see the doctor, grudgingly. They test for influenza, which in case you are wondering, is shoving a narrow q-tip up your nostril (must not sneeze out blood clot or directly in doctors face) and listen for pneumonia. Good news! I am not dying, I do not have pneumonia, I do not have influenza, I just have some OTHER virus that Satan has spawned and dispersed into my system. </div>
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The Virus hung on happily for a full 10 days! Then it kept some residual congestion past that. Once I was starting to finally turn the corner to healed days and sunny skies a migraine struck. I was laid up in my chair with motion sickness, light, smell and noise sensitivity. If I had the strength I would of dramatically called “WHY ME?!” while shaking my fists at the sky. As it was, I was laying in a carefully propped position trying to choke down a cracker and migraine meds while clutching a puke bucket.</div>
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Two whole weeks I was incapacitated for one reason or another. Fortunately, a person does not magically lose all the gains they have received. Nor do you lose the knowledge of what you need to do (motivation is questionable on loss). For me I shifted my focus and energy into recovering. That is what my body needed. I am super glad it happened now instead of near show date so I had more flexibility in my “sick dieting” which is essentially me eating carbs or anything else that sounds good because if I died tomorrow from the damn cold I would want to be a little happy.</div>
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So if you are getting sick make sure you get plenty of rest and fluids. Also practice good hand washing (use soap and sing the ABC’s) as well as wear a face mask if you are out and about. It’s OK to look weird if you save me from getting the plague again. Stay healthy people!!</div>
Anonymoushttp://www.blogger.com/profile/00282048725183039878noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-8111312116631867112017-03-04T14:22:00.003-08:002017-03-04T16:53:11.921-08:00Paul, kettlebells, Crosscore pushups, stability ball exercisesSometimes I give Paul some interesting core challenges. These exercises combined will really make you feel your abdominals and obliques! <br />
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Anonymoushttp://www.blogger.com/profile/15264851443173653991noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-42132549052535047482017-03-04T14:22:00.001-08:002017-03-04T16:54:10.285-08:00Dea Kettlebell Rack SquatI like making clients do kettlebell rack squats. I love the combination of legs, glutes and anterior core challenge required to perform these correctly. Dea is a beast!<br />
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Anonymoushttp://www.blogger.com/profile/15264851443173653991noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-10532722631151565462017-03-02T13:02:00.000-08:002017-03-03T10:26:27.642-08:00TransActive Fitness: Just Do It<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgF6hPT9XLrK9JlO5wucgFXds6-RGafExuCfby3IA7KAOB_iOHGSpHN0oAGINVcQw1Qv1Nay6gxQYNexUAUimEsffvEw-vb4XFaFJsa20Z3gDFGHJJr-0rN-d2hem30JqTAP_Mm1sdcdCX/s1600/20170223_171418+%25281%2529.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgF6hPT9XLrK9JlO5wucgFXds6-RGafExuCfby3IA7KAOB_iOHGSpHN0oAGINVcQw1Qv1Nay6gxQYNexUAUimEsffvEw-vb4XFaFJsa20Z3gDFGHJJr-0rN-d2hem30JqTAP_Mm1sdcdCX/s320/20170223_171418+%25281%2529.jpg" /></a><br />
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I have not been in the gym for two weeks. I have not been to yoga, and I have only danced a couple of times. Instead I have been packing and moving two households, unpacking, cleaning, and being a social activist. My body is pissed and my emotional body needs kindness.</div>
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It’s Thursday, Better Stronger Faster Fitness day, a day I typically look forward to. Today I feel a sense of lethargy and dread. I do not have the time, I do not have the constitution to be pushed, I do not...do not...do not…</div>
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Then I remember two things: one is that thinking makes things so. When we overthink we can talk ourselves out of anything. I had talked myself out of packing my gym clothes, and seeing the situation I was consciously unconsciously creating, I just put my clothes in the car without committing to anything. When it was time to go to the gym I didn't think about it, I just drove there, not shaping in my mind what I would or would not do. Each thing Mike asked me to do I did, without thinking about it first, focusing in the present moment on the action he was asking me to take. This is how, step by step, little by little, I moved through my workout and i remembered why I love Thursdays so much. </div>
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The second thing I remembered was to be an advocate for myself. I messaged Mike ahead of time and shared that I was having a hard day and needed a workout that would help me feel better about myself, not worse. Goals that would challenge me but that he knew I could attain. He said he could do that , and asked if it was OK to make it so I couldn’t like my arms. I shared that that felt just about right, and it did. </div>
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Sometimes the best thing we can do is to just show up, and see what happens. Whoever we are, trans/gender diverse or otherwise, the most freeing and productive relationships are the ones in which we can collaborate on solutions that move your closer to your collective goals. Workouts are about far more than the working out. This is where my workout took me today. </div>
<br />Anonymoushttp://www.blogger.com/profile/13073396036984003298noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-91173985655105762832017-02-28T19:38:00.001-08:002017-02-28T19:38:35.590-08:00Powerlifting - Banded Deadlifts - HarleyI love these banded deadlifts as an accessory lift. These really get the glutes and train the lockout of the lift that the same time. We did these after a regular session of heavy lifting, as a finisher.<br /><br /><iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/zJttOX6T6Bc" width="480"></iframe>Anonymoushttp://www.blogger.com/profile/15264851443173653991noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-1710665232986103622017-02-28T19:22:00.001-08:002017-02-28T19:22:15.036-08:00Harley 355lbs Deadlift<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/NzA0dyJ7cF0" width="480"></iframe>Anonymoushttp://www.blogger.com/profile/15264851443173653991noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-64731422610389130922017-02-21T14:51:00.001-08:002017-02-21T14:51:38.528-08:00Rita - CrossCore Atomic Pushup Progression<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/uSv9V34P2nU" width="480"></iframe><br /><br />Lately I've been having a lot of fun with the CrossCore trainer. Here's one of my awesome clients killing a really hard exercise!Anonymoushttp://www.blogger.com/profile/15264851443173653991noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-91225691566118422202017-02-07T10:47:00.000-08:002017-02-07T11:34:46.108-08:00TransActive Fitness: Sugar and Spice, Real Push Ups are NIce<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<span style="font-family: arial; font-size: 14.6667px; white-space: pre-wrap;">“OK...so if in our time together I am able to do two things, I will be happy. A REAL push up and a pull up.”</span></div>
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“Great, we will knock the push up part out today.”
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<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">I look at Mike very skeptically.
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<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;"><span style="font-size: 14.6667px;">I have only ever done push ups on my knees or on an incline, never on the floor. I have 40 years of psychological and physiological training to reverse. When I was a young girl in gym class, I was set up to think that as a girl I needed modifications. Girls did the flexed arm hang rather than pull ups. Girls did push ups on their knees rather than planked. Girls climbed the knotted rope rather than just the rope. Girls played softball rather than baseball, flag football rather than full contact, aerobics/dance/cheer rather than hockey. I was told early on that boys were stronger in the upper body, and as smart as I am, some part of me just believed it. It became true for me because I trained my body using these “modifications” rather than going for the full expression of the activity. I stand on my hands and lift 180 lb people over my head and I still had never pulled off a push up.</span></span></span></div>
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<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;"><span style="font-size: 14.6667px;">Mike points to a bar for me to use for push ups, and at this 45 degree angle 15 of them are not problem. We move on to other things, and we come back to a bar that puts me at a 25 degree angle. It is harder, but also not hard. I work on another one of his requests and I come back to a stair step on two risers, this time it is 15 degrees and the last two are hard, and totally doable. Next time I come back to it it is just the riser on the floor. My arms are tired from all we have been doing..I look at MIke..</span></span></span></div>
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“Ya think?”
“Yeah I do.”
“Shouldn’t we have started on the floor? My arms are tired.”
“You wanna go right to the floor then? Go ahead. You arms are definitely strong enough. It is engaging the core and getting over it in your head. Give me 3.”
Skeptically I take to the floor, and much to my surprise, I not only do 1, I not only do 3, but I could have done a couple more. Mike catches on.
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“Could you have done more?”
“Yes”
“How many more?”
“Two I think”
“Ok than next round give me 5 please.”
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And I do. Leaving with 18 push ups under my belt that day. I am already 50% closer in doing things I had in my mind I could not do. I am glad someone didn’t believe me...</span></span> </div>
Anonymoushttp://www.blogger.com/profile/13073396036984003298noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-1012816590338806572017-02-02T12:11:00.001-08:002017-02-02T12:11:46.441-08:00Competitor Blog: Where did I put my groove?<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">After a long hiatus of couchsurfing and eating food like a pig post party it is now time to put my plans into motion. There is some what a mental block to getting back to the gym and back to tracking my food. But the food is an old familiar hat. Weigh, track, and don’t go dark. My husband who meal preps for me, is right back in the swing of it too. I really thought the food was going to be harder than it has been. </span><br />
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<span style="white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">It seems that I am struggling with finding the best fit for my workouts. When I see Mike it’s easy because I don’t have to think up what to do. He tells me what he wants and I belly ache and try to barter my way into a better deal and end up doing what he requested anyway. Making nasty faces all the while. But on my own I go to the gym at 5:00 AM. I have to be out of bed by 4:30 and out the door by 4:45. There is no time to snooze or glare at Facebook. All of my items have to be ready to throw in the car and go; I pack my bag the night before. If I forget one thing it throws the whole rhythm off. I loathe mornings but for the most part I have this down as a science. Except for that one time I magically snoozed halfway through my workout time and didn’t realize it until I was brushing my teeth. In an effort to keep myself on track, I write a workout plan in a notebook the night before (or weekend before if I really have my life together) so when I get to the gym I am not fruitlessly lifting random stuff and hoping for the best. I have approximately 45 minutes to an hour to work out. I need to be on my way to the showers by 6:00 am. </span></span></div>
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<span style="white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Now I go to a different gym than the one I train with Mike at, these mornings. We can leave it nameless; there are only like 4 options in town you can probably figure it out. I am starting to become so disgruntled at the gym. First: it doesn’t have heat which isn’t super horrible because I will warm up but it is annoying. I apparently have the metabolic system of a reptile because the cold gym makes me want to curl up in a corner and go back to sleep. Second: it has been extra full lately. Yes, I realize it is probably a lot of New Year’s Resolutioners in there and they are doing good things. I am happy they are there, for them, but not for me. I don’t like people, especially people anywhere from wake up time until 9:00 AM. It’s best not to even glance in my general direction until after then. Third: no one in the building knows how to rack the weights or get them remotely close to where they should be or have them in pairs! I mean God forbid I dream ascending order AND two of the same weight in the same place. I could see them maybe getting out of order throughout the day but there is zero effort by staff to rectify this chaos. It drives me bananas; wandering sad and forlorn about the gym. Looking for that sad, lost, lonely dumbbell. Eating into my carefully calculated minutes.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">In the grand scheme of things the above issues are really minor inconveniences. Would it be nice if they were different of course! But there isn’t any reason I can’t work out even without them being different. For now I will continue doing the best that I can there. I am looking into and trying to puzzle out different options that will fit both my family life and my gym life. I hope in the coming weeks I can find my gym groove and get back into the grind of it. I have goals to accomplish, rogue dumbbells be damned.</span><br />
Anonymoushttp://www.blogger.com/profile/00282048725183039878noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-52979762666440116122017-01-30T09:28:00.000-08:002017-01-31T13:17:12.520-08:00TransActive Fitness: If Not Now, When?<ol>
<li>Most of us start going to the gym to shape our bodies and our health. </li>
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<li>Then we go there because we recognize that it feels good, once it is done feeling bad. </li>
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<li>Then we go there because we experience change. While the change may be physical, it is never only that. Mentally, emotionally, and some would stay spiritually, our cells reconfigure with the muscle fibers to contribute to a new way of being, a new sense of self. We get to know aspects of ourselves that have not had the opportunity to express themselves fully as they have never been challenged in quite the same way. Sometimes this feels like a gift, other times it feels impossible to be with ourselves. At our best, we are able to find our stride here, and step 3 continues to be a long term relationship with lasts until the finish line. </li>
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Other times we stop going. Maybe we have eaten poorly, maybe we haven’t kept up with our outside physical homework, maybe it feels too hard. Maybe we have gotten “too busy” and reprioritized our time, maybe we are injured. Take heart, for most who make it to step 3, it seems to be only a matter of time before returning to step 1. <br />
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We return to step 1 because it becomes a matter of life or death - our health, our self-esteem. We remember what it felt like to feel step 2 good, and we become desperate for a step 3 change. <br />
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<br />I have learned that it doesn’t matter how many time we rinse and repeat through the cycle, we always come out cleaner on the other side with a deeper understanding of ourselves, closer to balance and consistency then we are when we start. <br /><br />If you hear this as an invitation to be slack in your dedication, let me be totally clear - lasting change only comes through diligence and mindful attention in an ongoing dedicated practice. If you hear this as an invitation to be kind with yourself, and to get back on the horse as many times as it takes, then you are feelin’ me - take my extended hand. Mike keeps offering me his, it is the least I can do. </div>
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<span style="background-color: black; color: white;"><br /></span>Anonymoushttp://www.blogger.com/profile/13073396036984003298noreply@blogger.com0tag:blogger.com,1999:blog-1787658146227610391.post-42713544814456451732017-01-24T20:35:00.000-08:002017-01-25T07:15:49.730-08:00The Funk<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">After my marathon and show highs. I returned to life as I know it. Just one day after another going through the motions. Hitting the gym but with no goals athletically there wasn’t a sense of urgency to do well or anything special. I ate what and when I wanted (although there was always a sense of what I *should* eat in the back of my mind). I started to slip into the thick dark pool of depression. </span></div>
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<span style="font-family: Verdana, sans-serif;">Here is the “fun” thing about depression, it isn’t really sadness that you feel. It’s apathy. Just a complete lack of feelings. As if inside your body there is just static; a blurry, frantic, nothingness. For me it was like I was split in two. I could see this was happening but I had no drive to do anything. I went weeks before I said anything to my husband. I wasn’t exactly sure what it was at first. Saying it out loud made it more real. I was depressed. Was it the cloudy skies? The sudden loss of a personal goal after three years of something to train for? I had plenty to be happy and thankful for; a husband who helps me, two amazing children, my health is pretty good, I have a good job, I have a roof over my head and a full fridge. Why am I “complaining”? It really doesn’t matter how good you have it, depression doesn’t discriminate.</span></div>
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<span style="font-family: Verdana, sans-serif;">I didn’t feel like I was quite ready to go to the doctor but I didn’t want to continue this way. I purchased a daylight lamp to start light therapy. I started to make sure I was drinking enough water and getting plenty of sleep at night. Typically, exercise can also help with depression. For me, at least at this point, I was feeling overwhelmed and needed to do a little more of a reboot on self care. A few weeks and I was starting to feel better. The static was quieting inside and I was starting to have feelings again. I talked to my husband and he encouraged doing another show. He thought it might help to have a goal again.</span></div>
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<span style="font-family: Verdana, sans-serif;">At first I resisted. A show is a lot of commitment and restraint. It’s diligence in measuring and tracking your meals. It’s deciding whether you have the willpower to say no to drinks and bar food if you decide to go out with friends. It’s packing your food so you stay on goal. It’s always planning ahead. It’s time poured into the training; the gym, the heels, the smiling, the sass. It’s ignoring others passing judgement.</span></div>
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<span style="font-family: Verdana, sans-serif;">All the possible negatives there are there is also a great payoff. I have been told countless times how proud people (the ones who matter) are of me. Of my diligence, restraint, commitment and perseverance. How I have inspired fellow friends to see that they can get fit too. Hearing that I can be an inspiration to others is incredibly uplifting and by far my favorite. But let’s not forget the other pro’s, an amazingly sparkly suit and the shot of bringing home trophies and tiaras.</span></div>
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<span style="font-family: Verdana, sans-serif;">I jumped and made the commitment. I am doing another show. I am freshly out of my funk and feeling better. This is not the fix for everyone. If I was still struggling at this point I would be in my doctor’s office. You can’t always fix things on your own and that is OK. You are not wrong or broken if you have depression. Sometimes we just need a little a help. Saying it out loud can be scary but I promise I will listen to you.</span></div>
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Anonymoushttp://www.blogger.com/profile/00282048725183039878noreply@blogger.com0