PINKHOPE's SparkPeople Blog PINKHOPE's Blog on SparkPeople, home of free diet plans and a healthy living community Sizing up Obstacles Battling weight issues so much of my adult life I learned early on what the obstacles were but what I didn't do for many years is size up those obstacles before attempting to overcome them. I would just plow forward willy nilly into them and because of that lack or preparation and study I would be defeated by them over and over again. <BR> <BR> We don't build a house without a set of architectural plans and a permit. We don't have surgery without pre-op labs and a physical exam and often a... Wed, 30 Aug 2017 11:00:56 EST Slaying those Giants! I realized this morning as I took a cold bottle of water out of the refrigerator that I have slayed some big giants! One of those was sugared soft drinks. That used to be my morning ritual - a nice glass of caffeine and sugar to get things going! That was a TOUGH giant to beat but in 5 weeks it's far behind me on my path to health and wellness. <BR> <BR> I've slayed a few more too: not weighing in, failing to count calories, nighttime snacking, mindless eating, grocery shopping withou... Thu, 17 Aug 2017 12:09:45 EST Help for those that have regained. Even the most successful members of sparkpeople have setbacks! All you have to do is look at the number of contestants from that famous weight loss show to know that regaining weight is easy to do. There are many reasons why that happens: <BR> <BR> 1) illness or injury <BR> 2) losing focus on nutrition and/or exercise <BR> 3) medication <BR> 4) depression <BR> 5) pregnancy <BR> 6) stress (divorce, job loss, grief, etc.) <BR> <BR> These are but a few of the reasons people regain weight the... Tue, 15 Aug 2017 21:05:32 EST Successful Vacation Loss Review I did it! <BR> <BR> I went on vacation for a week and came home with an 0.4 lb loss. Granted, it's not a huge loss, but it's a LOSS and I still had a wonderful time on vacation. I had to find a strategy that would work for me. <BR> <BR> 1. I planned ahead. I set down on paper some specific strategies. <BR> 2. I packed my scales, a cooler and laundry basket full of healthy foods (including a cheap toaster). <BR> 3. I looked online at places we would dine out and planned what I would ... Thu, 27 Jul 2017 10:03:20 EST Instead of "OH NO" say "GO, GO" So everyone has been there. You track every bite and stay in range. You wear your fitness tracker and get those steps. You do strength training and get your sleep. You drink your water. You log into SP and read and read and you get on the scales and see that 1 pound uptick and think NO WAY. <BR> <BR> Now many will say Do Not Weigh every day and this won't happen - weekly weigh-ins show better trends. This is true BUT <BR> <BR> I have to weigh everyday. It's part of my motivation and... Sun, 23 Jul 2017 10:17:47 EST The Sweet Taste of Success This isn't a post about a massive weight loss or a marathon run but it's a HUGE milestone for me. We had to make a road trip (about 7-8 hours long) and this has always been a huge obstacle for me in that food choices are limited, hours of boredom tempts me to eat junk and sitting in a car is not exercise. BUT I changed that. <BR> <BR> I got up early to get some steps in before we left and had an on plan, healthy breakfast. <BR> <BR> In the car I had a cooler with cold waters, fresh fruit ... Fri, 21 Jul 2017 12:08:06 EST RESULTS motivate! Results always motivate me to work harder. It's that intital start that's tough because there are no results just a miserable feeling of UGH when the scale flashes that unwanted number! Now I see the scale moving steadily down and I feel my clothes loosening a bit and it gives me great motivation to continue. <BR> <BR> Today I went in my closet to try on clothes from the size I just outgrew. Now I am not ready to wear them yet. They are snug in places but that's much better than how I fe... Tue, 18 Jul 2017 20:45:37 EST Getting in the GROOVE How many of us have started a new regimen only to fizzle out. It's hard to get back in the groove because to do so requires getting over the hump of inertia. We have to make lots of changes and CHANGE IS HARD! <BR> <BR> I am reluctant to even say I'm "in the groove" but I'm definitely over the peak of that hump and eyeballing it! Some changes I have made in the past 11 days include: <BR> <BR> Getting water back into my diet as the mainstay beverage. <BR> Snacking on fruit and vegetables ... Mon, 17 Jul 2017 16:18:18 EST Grocery Shopping Redux I have restored my healthy grocery store experience. It had to happen. <BR> <BR> 1) I thought about my meals for the week ahead to the point of writing out some meal menus on paper. <BR> <BR> 2) I looked to see what I needed to purchase in order to make them (in some cases replacing an unhealthy ingredient on hand with one I was going to purchase. <BR> <BR> 3) I checked for any coupons I had to help the bottom line. <BR> <BR> 4) I ate before I went to the store. This is a HUGE help. Wh... Sat, 15 Jul 2017 17:30:14 EST Planning to Prevent a Catastrophe Summer is high vacation time and we have one in the offing. It's kind of a work/vacation trip as my husband will be on business during the day but our evenings/weekend will be free. This means I will be "stuck" in the hotel during the days on weekdays. I know that it is EASY to go way off-track on vacation so I have to plan now. Some people choose to make vacations "off regimen" and that's great for them, but for ME I need to keep my focus through vacation or I could undo every bit of the... Fri, 14 Jul 2017 15:37:24 EST Writing the next page I often like to think of my life as a book. It has a beginning, an ending and lots of plot twists and turns. It has a protagonist and an antagonist and often they are BOTH me. I have had chapters of health, chapters of injury and illness, chapters of personal success and ones of personal failure but I am always optimistic about the blank pages yet to be written. <BR> <BR> Just like a good novel, things can change. There can be some catalyst for change or some twist in the plot. I rere... Tue, 11 Jul 2017 09:13:22 EST Z is for Zoster I had a bad case of chicken pox at age two. Thankfully, I don't remember them. Did you know they don't go away but lie dormant in nerve tissue near your brain the rest of your life? There they wait for your immune system to weaken (usually after 50 but sometimes earlier after illness or from great stress). This second appearance is called "shingles" or herpes zoster. <BR> <BR> I have heard of the vaccine for years (and please don't use this post to launch a vaccine debate - I'm speakin... Mon, 24 Apr 2017 18:42:36 EST Surviving a Friend's Sunday Feast We have good friends who include us in their extended family feast every Sunday noon. There is always a bountiful buffet. While I have put my eating on a "calorie budget" I have not quit LIVING. The fellowship at this meal is so wonderful I wouldn't miss it if I had to drink a glass of water and eat one pea but I have managed to eat there for 4 straight Sundays and stay on plan! <BR> <BR> I always start with the green salad. She puts the topping on the side which is a blessing for me. ... Sun, 28 Aug 2016 15:52:30 EST But I want cookies! I was watching TV yesterday when a commercial for my favorite cookie flickered across the screen. Marketing gurus have obviously figured out HOW to make us look up because I did and immediately thought "I want a cookie." I don't keep cookies in the house these days but if I did I'm SURE I would have been tempted to get out of my chair and go to the pantry. <BR> <BR> Here's the thing. Is there a problem with an occasional cookie? No. The problem is that for people like me if I buy a bag ... Sat, 27 Aug 2016 09:06:42 EST How to Ask for Help I've been doing great on my plan. I have not eaten one bite out since August 2nd. I do believe this is a "life record". What that has done for me is to allow me to weigh and measure EVERY bite of food that has gone in my mouth. I credit this to much of my early success. Suddenly there is a vacation looming and I am going to HAVE to eat out. As I pondered this I knew I needed to ask for help. <BR> <BR> My husband has always been a gem. When I gained weight he never said "you need to go... Fri, 26 Aug 2016 09:15:56 EST Another Great Weigh-in! My Week In Review <BR> <BR> CELEBRATIONS: <BR> <BR> Down 1.4 more pounds. <BR> Three 30 minute or more workouts. <BR> Water consumption UP. <BR> Fully tracking food every day. <BR> Staying in range every day. <BR> No meals out. <BR> Slowly cutting back calories from sugars. <BR> Revamped another meal I used to eat out for a meal at home with only 354 calories. <BR> Worked through appetite by cleaning and doing other activities. <BR> Threw out or gave away more foods I shouldn't eat. <BR> <... Wed, 24 Aug 2016 10:28:08 EST Holding Back the Appetite Monster Have you met the Appetite Monster? It's that craving, yearning, "gotta have it" imp that sits on your shoulder. He goes everywhere with you and tries to urge to you eat when you aren't hungry, things that are not good for you and as a comfort for emotions that can be managed in other ways. Here are a few ways the Monster talks to me. <BR> <BR> I go in Kroger (grocery store chain here) with my list of foods. Before I even get out of the lobby there is a stand with fresh baked pies on sp... Mon, 22 Aug 2016 14:30:27 EST People are noticing! Two people came up to me today and said, "You have lost weight!" That makes me feel accomplished. After 20 days my efforts are visible. I'm down 11 pounds as of this morning. I want to specifically talk about the "calorie range" on the nutrition tracker. Because weight loss in the first few weeks is usually a little higher I decided to eat at the TOP of my range for these initial weeks. I knew I would still lose weight. I would be more "satisfied" as those extra calories would allow fo... Sun, 21 Aug 2016 19:06:41 EST I found the groove! Like many others I have started and restarted a diet, program, plan, exercise regimen and more dozens of times. Some starts last a week, some a few days and some a few hours! It's much like learning to ride a bicycle. You can start and fall 100 times but when you finally get that balance right with the proper momentum forward off you go! <BR> <BR> That's how it was for me over the past 2 years. I started and stopped dozens of times. No one attempt netted more than a 3-4 pound loss. FIN... Thu, 18 Aug 2016 12:00:10 EST Avoiding the Weekend Hurdles In order to get back on track and build momentum I had to "rethink" my weekends. In the past we enjoyed lunch out every Saturday (usually that Mexican meal I mentioned in my previous post). We followed that up with shopping (Dollar Tree, Wal-Mart, Kroger) then came home and sat in front of the TV the rest of the day. Sunday noon is dinner at a good friend's every week where she lays a buffet for 20-25 followed by (you guessed it) more sitting in front of the TV. Sometimes we would even gr... Sat, 13 Aug 2016 14:34:59 EST The Meal Makeover (PHOTO) I have been working on "recreating" my favorite restaurant meals at home. This way I can control the calories, food quality and save money at the same time. One of my favorite meals is the Lunch Portion Steak Quesadilla from our Local Mexican Restaurant which includes refried beans, rice and a big dollop of sour cream. Of course when dining out I helped my husband first finish off two basket of chips and cheese dip before the meal even came. Did I mention that big soda they refilled? <BR>... Fri, 12 Aug 2016 13:56:42 EST Overcoming Resistance and Making Progress Many of us have those upticks on the scale. For some of us they can even add up to 10, 20, or 30 pounds. It happens. The question is how to get going again. Two years of moving (twice), building a home, going through 3 surgeries and nursing home placement with a childless aunt and the loss of my own mother took a toll. I put on almost 30 pounds! Granted, it was my RESPONSE to those triggers that did it but comfort and convenience eating unchecked is not a pretty thing. <BR> <BR> I ha... Wed, 10 Aug 2016 10:18:42 EST The Social Media Legacy I love and use social media every day. It connects me to my family and friends near and far and bridges the gap of years to my childhood and school friends. I thoroughly enjoy seeing my friend's children and grandchildren, their gardens, holiday decorations and gourmet dishes they cooked up in their kitchen. I have been inspired to do many good things from posts as well. A good book review will send me off to the library or internet bookseller. A vacation picture of a beautiful waterfall... Sat, 16 Jan 2016 15:05:11 EST When I... So many times in my past I have said "When I lose weight..." followed by something I wanted to do because I had a WRONG impression that somehow weight was the barrier. Now I will admit that being obese certainly made things more challenging. Less so because of my size and more because I just had to go that extra mile for someone to see past it (or so I thought). <BR> <BR> I moved to a new state/community in 2014. It's an established community with little movement "in" being rural and full... Fri, 15 Jan 2016 11:50:41 EST Sixty Things at Sixty I turned sixty last month. It usually gets lost in the holiday rush but a good friend of mine gave me a book which gave birth to this list. Here are sixty things I'm going to do this year! I'll put an asterisk when they are complete. <BR> <BR> * Subscribe to an Educational Magazine. - Smithsonian Magazine <BR> Read 5 non-fiction books. <BR> Try a new craft. <BR> Visit a Kentucky Historical site. <BR> Attend 2 Festivals. <BR> Attend 1 Theatrical Production <BR> Learn 1 new classical piano ... Mon, 11 Jan 2016 23:06:51 EST Being perfectly IMPERFECT! This is a little long but there are gems in here that might help one of you. <BR> <BR> I do a lot of thinking in bed at night before my body overtakes the process and I drift off to sleep. Yesterday was another high stress, crazy day but I survived it AND I didn't resort to a bunch of comfort eating. One thing that helped with that was not having any comfort foods on hand. We are nearing the end of the home building process but still have about 2-1/2 months to go. When I was lying in bed I ... Fri, 13 Mar 2015 09:46:27 EST Love is not limited to ONE day a year! As I sit here this morning looking out my window over the "bend" I see such peaceful beauty and think about our world. LOVE is not limited to one special day of the year. LOVE is a daily event. There is a song from 1979 written by Todd Rundgren and sung by England Dan and John Ford Coley that has a beautiful "bridge" and chorus. <BR> <BR> And when you feel afraid, love one another <BR> When you've lost your way, love one another <BR> When you're all alone, love one another <BR> When you're f... Wed, 11 Feb 2015 09:23:03 EST Monday Morning Quarterback (This is not about FOOTBALL) Well what did I do RIGHT last week and where can I IMPROVE this week. <BR> <BR> <BR> Things I did RIGHT: <BR> <BR> 1) Tracked SOME food every day. <BR> 2) Drank more water <BR> 3) Was more AWARE of my food choices. <BR> 4) Ate a lot less sugary foods <BR> 5) Did some strength training <BR> 6) Got all but one Christmas tree down. <BR> 7) Was more attentive to my "health" <BR> 8) Worked on my Punch List <BR> 9) Connected more to Sparkpeople. <BR> 10) Did not buy JUNK when I grocery shopped.... Mon, 5 Jan 2015 11:23:41 EST The Punch List I don't like resolutions. I do however think that having a plan gives me focus and motivation to do more. To that end I am making my 2015 Punch List. Some of the items are easily accomplished. Some are quite difficult. I'm putting them all here so I can review a year from now and see just how well I did! <BR> <BR> <BR> HOME <BR> <BR> 1) Finish construction of our new home <BR> 2) Move into our new home <BR> 3) Get our old home on the market <BR> 4) Sell our old home <BR> 5) Begin cons... Thu, 1 Jan 2015 20:07:43 EST House Construction is OVERWHELMING! Hi - Just a quick post to let you all know I'm alive and well just mid-construction of our new home on the farm. It's a huge job but going well. Concurrently they are drywalling, siding, doing stonework and brickwork. <BR> <BR> <img src=""> <BR> <BR> I promise a lengthier update very soon. I have two big Christmas programs this week and as a church musician it's a busy time! <BR> <BR> Meanwhile MERRY CHRISTMAS! <BR> <BR> <em>44... Thu, 18 Dec 2014 15:34:33 EST Building steam... Things are looking up or would that be down? I've strung together a few good days of tracking, food choices, intentional exercise, accountability etc. AND the scale has rewarded me with a small drop. Yes, I know WHAT I need to do - it's doing it! <BR> <BR> The house project continues to be front and center and is going to be that way for several months yet. Rain returned today which made the site a muddy mess so much so that I could not scale the "ramp" to the front door for the mud an... Fri, 31 Oct 2014 18:33:51 EST Making something old new again. Most of us have had weight loss success at some time. I'm not saying most have managed to get to goal weight but at least have had a week or two or maybe even months where weight loss has happened. In my lifetime I have gained and lost a few "humans". I know WHAT it takes to make the scale go down. It's the commitment to "doing" it that ebbs and flows. <BR> <BR> I have had months of restarts that have failed to build much steam. I really want to lose more weight and admit it's more ch... Wed, 29 Oct 2014 11:55:25 EST Building a House and Building Muscles - Tales from 100 Pounds Down As I have shared before we are building our "forever home" on the farm. It's a BIG job. While we are not physically wielding the hammers I spend time on the job site daily making decisions when changes occur, choosing materials, correcting errors and paying the bills. It can be very stressful at times. <BR> <BR> There is a good side to this: I'm on my feet, walking up and down stairs, climbing ladders and upping my activity. I'm not eating (the house site is in the middle of nowhere).... Wed, 1 Oct 2014 22:46:58 EST Little Things are Great Motivators - Tales From 100# Down Yesterday COULD have been a loss. I woke with intense hip pain and I'm itching from my knees down due to turkey mites. If you don't know of this larval stage that produces intense itching just trust me. It's worse than chiggers! <BR> <BR> With two issues making me miserable I knew it wasn't going to be a high exercise day. Rather than withdraw into a cave of comfort eating I chose to focus on my nutrition since I was going to be fairly sedentary for the day. <BR> <BR> I discovered ... Fri, 12 Sep 2014 10:02:38 EST Just when you get started a SPEED BUMP - Tales from 100# Down I am still living with boxes and "stuff" piled up around me in the temporary dwelling we call home while the house is under construction. In our move last week we used all the towels, bedding, mattress covers, rugs etc. as padding for pictures, small pieces of furniture etc. I began doing laundry last night. On the 2nd load I moved a heap of wet towels to the dryer and "crickets". It won't start. It has power (the light is on in the drum) but it just won't start. <BR> <BR> Another spe... Wed, 10 Sep 2014 09:26:06 EST The Big Move - Tales From 100# Down Life passages often make us reflect. We just closed on our home in the Chicago suburbs, packed and moved this past week to Central Kentucky. We have been living here since April but our home and most of our belongings were still up north. <BR> <BR> We lived in that Wadsworth house for nearly 16 years. It saw many life changes, our son's graduation from high school and college, the passing of both of my husband's parents, the birth of three great nieces, travels across the continent and ... Tue, 9 Sep 2014 11:20:30 EST This or That - Tales from 100# Down When life gets hectic, and mine is certainly that, we often have to make choices quickly. When it comes to the house we are building I have to give my selections careful consideration. Do I want a charcoal grey roof or burnished slate? Do I want porcelain tile or hardwood in the foyer? Those decisions are given due consideration but what about my "health" decisions? Most are made quickly and the difference between THIS and THAT can have HUGE consequences. Here are some of the choices I... Wed, 20 Aug 2014 08:25:43 EST Summer Stresses Can Turn Into Autumn Advances! The local children return to the classroom Wednesday. How can summer pass so FAST? <BR> <BR> My summer has been one of EXTREMES. We've begun construction on our new home on the farm, got our home back in Illinois on the market, got a contract on it and are making the 400+ mile trip every two weeks to get a vanload full of belongings so we have as little as possible for the moving truck come the first of Sept. In addition our elderly Aunt (she has no children) has been in the hospital fo... Mon, 4 Aug 2014 09:36:35 EST A look in the mirror - Tales from 100# Down If you are on one of my teams you saw this post already today but I felt it was worth sharing with you: <BR> <BR> A Look in the Mirror <BR> <BR> I am going to share with you from "real experiences" (some mine, some previous team members). If you see yourself in any of these stories it wasn't because I am talking about YOU but only that you have fallen into the same detours as many before you. "I" have been in many of these detours myself so can speak with authenticity about them. The names ... Tue, 3 Jun 2014 09:14:55 EST Taking a lesson from our grandmothers. Tales from 100# Down As many of you know I have recently given up city life for country life. BIG change from the 'burbs of Chicago to the rural countryside of the mid-south but other than VERY slow internet it's all been good. I've been able to get my weight loss going again (I had been on a long plateau after a holiday uptick of about 6 pounds) and the surprising thing is that I don't have ONE piece of my gym equipment here nor the plethora of diet foods available in the Chicago market. So what's the differ... Tue, 13 May 2014 13:05:27 EST Finding a silver lining. Tales From 100# Down A week ago Sunday night I was sick... not the sniffly cold kind of sick. I'm talking SICK. I won't go into the nasty details here but suffice it to say I ended up at the hospital and it's taken nearly a week to get back on my feet. <BR> <BR> Now the good thing that happened... I dropped a bunch of weight. Granted, not the best way BUT while I was so sick I thought about a lot of my food choices over the past weeks. That timely review showed me just how far from the plumb line of health... Tue, 6 May 2014 15:11:41 EST How to handle CHANGE - Tales from 100# Down I want to talk to you today about CHANGE. I've had a MAJOR change in my life (moving to a new state) and it got me to thinking about how we handle "change". Often we allow change to upset our routine to the point that it CAN be detrimental to our journey to Health & Fitness. It might be something as small as a co-worker calling in sick leaving us with more duties for the day or it may be something large like a parent being hospitalized. <BR> <BR> Here is the thing. Life happens. There... Wed, 16 Apr 2014 08:36:59 EST Moving Moments - Tales from 100# Down We moved into our country farmhouse this past week and what a job that was. The house had sat vacant for 6 months and cleaning has been priority one. I'm so tired of cleaning but things are looking up. <BR> <BR> I will admit that food choices at times have been "what's available" but my exercise is off the charts which has compensated nicely. Only the most basic produce is available in our little IGA but there is a Wal-Mart and Kroger 30 minutes away. I will just have to plan better a... Mon, 7 Apr 2014 20:44:04 EST Adjust and Adapt - Tales From 100# Down Sometimes the unexpected puts an obstacle in our path. It might be illness, car trouble, family crisis, or just something as simple as forgetting your gym bag. You can throw up your hands and give up or you can think on your feet and adjust. Now I'm not saying that if you are sick as a dog throwing up that you should get up and run 3 miles. What I AM saying is that if you can still adapt to this situation. Laying in the bed you can make a healthy grocery list for when you are feeling bet... Thu, 27 Mar 2014 21:50:56 EST Taming Tuesday - Tales From 100# Down I've got a busy schedule today and one that without planning and effort would easily find me skipping exercise and eating mindlessly. When life gets busy it is easy to fall into the trap of eating "fast" whether at home or away. Exercise often gets put off until the end of the day and then the bed calls it's siren song. <BR> <BR> I'm NOT going to let today get away from me so here is my advance planning! <BR> <BR> Track every single bite of food. - I say this over and over but it works. ... Tue, 25 Mar 2014 09:39:13 EST Still trying to get your This is your last chance to participate in Beyond the Scale - 2Q, a team based 10 week challenge to help you make progress to "Health & Fitness". There are still a few spots open but you must register by FRIDAY! <BR> <BR> <BR> <link><BR>roups_individual.asp?gid=62659 </link> <BR> <BR> <BR> The challenge runs from April 7 - June 16th. <BR> <BR> ------------------------------------- <BR> <BR> My personal goal for the 2nd Quarter is to ramp up my f... Mon, 24 Mar 2014 23:01:22 EST How NOT to blow a weekend - Tales from 100# Down Weekends can be the undoing of good effort Monday through Friday. It's easy to get into that "reward" mentality. You know what I'm speaking of. You think to yourself, "I've been SO good all week with eating right and exercising that I "deserve" to enjoy my weekend. <BR> <BR> Now before you think I'm going to say weekends can't be any fun - stay with me here. <BR> <BR> There is a big difference between a slower pace FORWARD in the journey and going BACKWARDS. We all want to enjoy our... Sat, 22 Mar 2014 09:52:13 EST BTS - Recap - Tales From 100# Down I just finished the first quarter of BTS (10 weeks) and am in the three week interim before the 2nd Quarter begins April 7th. It's a good time for review. <BR> <BR> My Successes: <BR> <BR> 1) Daily connectivity to sparkpeople/team. <BR> <BR> 2) Many days when I would normally have "blown off" fitness I pressed on because of a team challenge. <BR> <BR> 3) When I stumbled I got up more quickly due to the encouragement and example of fellow team members. <BR> <BR> 4) I tried several new, ... Tue, 18 Mar 2014 15:31:34 EST That feeling of progress - Tales from 100# Down What a difference a day makes. Yesterday morning I got up and started the day with a plan and determination. What was the result? <BR> <BR> 1) I tracked all my food. <BR> <BR> 2) WHICH means I stayed in range (funny how that works - grin). <BR> <BR> 3) I got my cardio <BR> <BR> 4) I read a motivating article about another big loser and her changes in diet. <BR> <BR> 5) I kept getting out of my chair (laundry, cleaning, playing with the dogs etc.) <BR> <BR> 6) I stayed connected to SP ... Thu, 13 Mar 2014 11:23:51 EST It's TIME! Tales from 100# Down I promised to tell you the MINUTE registration was open and it's TIME! <BR> <BR> <link><BR>ndividual.asp?gid=62659 </link> <BR> <BR> This link is to the REGISTRATION team for BEYOND THE SCALE - 2nd Quarter which kicks off April 7th. This ten week challenge will take you to the start of shorts and swimming suit weather. NOW is the time to take advantage of what the challenge offers including: <BR> <BR> Accountability <BR> <BR> Guided Fitness/Nutriti... Wed, 12 Mar 2014 18:04:14 EST