Saturday, January 30, 2010

Update from Judy: Week 2

Judy has been working really hard in her efforts to lose the last of her baby weight. Below is her update from this week.  I know that Judy is really hung-up on seeing the numbers fall from the scales, rather than actually just seeing the results as she looks in the mirror.  As she had made a journal of her progress we could  look at the food she was eating and will now be making a few changes. The main thing is that Judy stays as focused as she is and looking forward to that final goal.

Hi Amanda,
I have been working my tail off in the gym and doing my best at eating small and healthy meals every three to four hours.
My husband and friends say that I am looking better.  I am feeling great.  I've got more energy and I just feel like I look better.  But than the other day, I decided to get on the scale.  Expecting to see some great results, instead I was very disappointed.  I had lost only 2 pounds.    What's up with that?  This is about the time when I throw in the towel and sit down to a huge piece of chocolate cake and eat away.  With one last hope, I quickly grabbed the measuring tape and measured my waist.  I have lost 3inches around my waist.  The chocolate cake is forgotten and the fat fight continues.

It's funny because I usually get hungry when I'm supposed to which is every three to four hours.  As for my workouts, you know what I'm doing.  I am coming home sore from the workout.  My chin ups are still hard to do but I'm trying.

(image courtesy of

Friday, January 29, 2010

Bite off more than you can chew, then chew it!

I had a really tough workout today. I almost thought I wouldn't finish it, but I was helped along by my training pal Amanda, a crazy Oz with an abundance of stamina and determination!  We all have our off days and its great to have a training partner, or support group that can motivate you through the tough phases.

We have a fun weekend planned with the family, ice-skating and skiing if we can fit it all in. I am doing my best to embrace the Canadian culture with the kids, so they don't end up looking like their saddo Brit parents who can't do either of these activities! I just wish we had a little more snow here. What plans have you got for the weekend?

I was recently interviewed by Model Per4mance for their weekly blog feature.  I heard about them through the Fitness and Spice website.  Model Per4mance are an organisation who can meet your training and nutritional needs for all sporting events.  Check out their website and get hooked up with a trainer!

Anyway, enough about them, more about me (lol),  see after the jump for the full interview.

Thursday, January 28, 2010

Improved brain power in weight-training seniors

I read an article in yesterday's Globe and Mail that seniors who pumped iron had 12% improvements in their attention and decision-making abilities.

University of British Columbia studied 155 women aged 65 to 75, who were given resistance training programs once or twice a week and saw a measured improvement in cognitive abilities.

The article doesn't tell us exactly what type of strength training they were doing, but the participants used both free weights and resistance machines with measured progression thorough the program.

Previous studies have always been focused on the benefits of aerobic exercises like swimming and walking, so this is a welcome change.

click here to read the full story from The Canadian Press and remember next time you are visiting Granny to throw her a few cans of baked beans so she can pump out some incline presses!

And speaking of seniors, its looks like Jane Fonda is putting on her spandex and relaunching some new exercise dvd's at the fine old age of 72!!

(image courtesty of

Split Pea Soup Recipe

In turned chilly today in Toronto, we have been blessed with an unseasonably warm winter so far (that jinx there is probably enough to make it drop to -40!) So I decided to make a batch of Split Pea Soup, which seems to be a Canadian staple. Rather than use a traditional recipe I pretty much made it up as I went along, which is the beauty of soup I think.


  • a few slices of prosciutto and canadian peameal bacon
  • 2 cloves of garlic
  • 1/2 white onion
  • a few stalks of celery
  • 2 medium carrots
  • 1 potato
  • small crown of brocolli
  • handful of baby spinach
  • 1 bay leaf
  • 1 cup dried split green peas
  • 5 cups water/homemade chicken stock
  • 1 tbspn extra virgin olive oil
  • sea salt to taste

Start by heating the olive oil, then stir in the chopped onions, garlic until soften - about 2 minutes.  Then add chopped carrots, celery and potatoes, cook for another few minutes before adding the split peas, bay leaf and stock.

The soup will need to cook for between 20-30 mins.  Add the brocolli and spinach cook for a further 5-8 mins. I then pureed the soup with a hand blender, leaving it a little chunky. Now is a good time to taste the soup to see if it needs any more salt.

A really nice idea would be to finish the soup off with lemon zest, olive oil and a pinch of smoked paprika. (I got this idea from a great website called

It tasted delicious and is pretty damn healthy too, also super easy to make this a vegetarian meal.  Next time I might make some swedish limpa bread shown in Natasha's blog to compliment it.

Wednesday, January 27, 2010

And now for something completely different...

My friend Christine sent me this today and I thought it was worth posting.  Its interesting to see how footwear has evolved.  Can you imagine yourself wearing these in the gym, running or rock-climbing?  At $85 you would need to be certain!

This is their blurb from the website:
The typical human foot is an anatomical marvel of evolution with 26 bones, 33 joints, 20 muscles, and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, to keep our feet healthy, they need to be stimulated and exercised. 

That’s why we recommend wearing FiveFingers for exercise, play, and for fun. Stimulating the muscles in your feet and lower legs will not only make you stronger and healthier, it improves your balance, agility and proprioception.

And how about these for a spot of Asthanga?

(images courtesy of vibram five fingers)

Chocolate is good for you? Really?

Its fair to say that even if we are trying to stay healthy, there are always going to be occasions when we need to indulge.  My indulgence would be a good movie, with a glass of red wine (my favourite being Bonterra, an organic Cab Sauv from California) and a few squares of my emergency chocolate.  Its hidden in my freezer, just in case, but unfortunately my 6  year old has acquired a taste for it so the stash is getting smaller (note to self: must find a new hiding spot!)

I am still a fan of Green + Blacks Organic Dark Chocolate Mint, but have now discovered Divine Dark Chocolate, which is 94% fair trade, so you feel doubly good eating it!  While indulging yourself, bear in mind you are also giving your body some essential benefits:

Dark Chocolate (over 60% cocoa, but I prefer a min. of 70%):

  • it contains flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease.
  • after sex and wine, chocolate is a great stress-reducer.  I was reading in this month's issue of Fitness Rx - that a 2 week study was undertaken in Switzerland, where subjects where given 1.4 ounces of dark chocolate daily and a significant reduction levels of the hormone cortisol, amongst metobolites.
  • Dark chocolate has also been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent.
  • not all fat in chocolate is bad fat:  some of the fats in chocolate do not impact your cholesterol. The fats in chocolate are 1/3 oleic acid, 1/3 stearic acid and 1/3 palmitic acid:

    • Oleic Acid is a healthy monounsaturated fat that is also found in olive oil.
    • Stearic Acid is a saturated fat but one which research is shows has a neutral effect on cholesterol.
    • Palmitic Acid is also a saturated fat, one which raises cholesterol and heart disease risk.    

That means only 1/3 of the fat in dark chocolate is bad for you.
So enjoy your occasional splurge into the chocolate zone, but don't go crazy!!!!

(photos courtesy of

Tuesday, January 26, 2010

Naked Frankies Lab

Thought you maybe interested in a new website, Frankies Training Lab, launched yesterday by Strength Coach Frank Addelia.   
He is an advocate of functional training, using non-traditional tools, such as rings, ropes, kettlebells........the list goes on.  The reason I am keen to promote this site, is because I have the same philosophies about exercising. Functional training, in Frankies words; "mimics what we do in life and sport. Muscle isolation style of training is great for the sport of body building and early phases of physical therapy, but it doesn't translate well in the real world! When we do basic chores we squat, bend, twist, reach, so should we when we train".

You will find some fun videos of Frank doing workouts that you will find both inspiring and exhausting to watch!!


(image courtesy of

Monday, January 25, 2010

Weekly roundup

The first wealth is health - Ralph Waldo Emerson

I am so glad that I had a relaxing weekend because the real work starts today.  Amanda gave me and the rest of her disciples a brand new workout and it looks t-o-u-g-h!  It's called "hot chicks" and I swear if I'm not a hot chick by the end of it, I'm asking for my money back!

Here are a few odds and ends I found on the web this week:

Before you go out and buy that new treadmill, you should pick up the February issue of Consumer Reports so you can tell the difference between the good equipment, the bad and the downright ugly.

If you're not lucky enough to be one of Amanda's gym buddies, you should get Pump One's new Fitness Builder app.  With thousands of exercise images and videos, the ability to share and receive new workouts and unlimited access to a personal trainer, it's like having an Amanda in the palm of your hand.

Fish oil: fountain of youth?  Well, it could be that or pregnant women's urine.

It's a good thing I picked up a big bag of almonds at Costco the other day.

If you're serious about studying the connection between exercise and weight loss, this three part series is a good place to start.

So this is why Amanda is so clever.  It's also why she'll probably have all her marbles when she's old and grey.

Yikes!  It's time to blog standing up.

This is unfortunate (but what an athlete...she kept on going!).

One reason to be having more sex (as if you need one).

Fascinating debate here on Foxyburd re: Butter vs Margarine.  Me?  Either one will do, in moderation, and as long as the bread is fresh and tasty.  Off to do some baking!

(photo credit Library of Congress)

Sunday, January 24, 2010

Butter v's Margarine

After posting my article on 'Eff the Resolutions'; I got a great response from Kyle Bryon, Nutritionist extraordinaire: here it is just in case you missed it

Hi Foxy Burd! Kyle Byron, Nutritionist here.

The butter vs. margarine debate. Lots to know before one can make an informed decision.

Butter Benefits:
- natural
- we need SOME saturated fats to live.

Butter Bad:
- the fat in it is mostly saturated fat. You only want maximum 1/3 of your fat calories to come from saturated fat. About 20-30% of your calories should come from fat. In a 2000 calorie diet therefore, about 10% of your calories (200) from saturated fat. So about 22 grams of saturated fat a day). 1 tbsp butter = 7 g saturated fats. Have a steak later or a few thumbs of cheese and you went over!

Margarine marvelous?
- made with mono and poly unsaturated fats that we need badly
- some have omega 3's which are the super fats
- some are lower calorie

Margarine mooooove over:
- unnatural. preservatives, stabilizers
- SOME have the EVIL transfats from the old way of hardening the oils (hydrogenation). These elevate your bad cholesterol and lower your good cholesterol
- too many omega 6 fats, which are better than saturated fats but still too high typically.... i know, confusing eh?

The controversy
- compounds in margarine proven safe for consumption
- most people are getting way too much saturated fat and not enough healthy fats, so why not get some good fats with margarine

What does Kyle do?
I used to be a big margarine guy. Somewhere recently I've shifted. Got rid of most of the artificial stuff in my diet and binned the margarine.

Therefore my saturated fat intake went up. To compensate I increased my intake of omega 3 fish oil.

When I am trying to lose weight for a fight, I really monitor my diet and monitoring fat is part of that job, so less butter.

What you need to do:
- no matter what, take 3-6 g a day of omega 3 fish oil or walnut oil
- if you chose margarine get one with as little trans fat as possible. don't buy the cheap stuff. In fact, get the expensive stuff with Omega 3 in it
- if you chose butter that day, try to keep the animal fat really low in your diet (yolks, red meat, cheese, cocconut oil, palm oil)
- if you are a margarine person, make your own salad drssing from olive oil and vingar and eliminate mayonaise. (this is an omega 6 battle)

Ok? Let me know if you have any questions!


Ps next week I'll answer the question - when can I have a muffin and it won't hurt my progress? (yes there is a time!)

(image courtesy of

Saturday, January 23, 2010

Eff The Resolutions Workshop

me as a guinea-pig to demonstrating my superb technique at a deadlift (cough, cough, splutter, splutter) actually these may look like heavy weights but are infact made out of foam, weighing about 3lbs each ;)

I recently attended a really fun and informative workshop at Bang Fitness in Toronto.  This course was advertised as such:

January is coming up, and you know what that means: Time to get off your ass and get your act together.

Resolutions are for suckers. Learn how to start out right with a seminar that covers basic nutrition, training, and program design.

I follow the website and have been virtually following the rants of Krista Scott-Davis for a while now, so I took the opportunity to meet her at this workshop.
Bang Fitness gym is very unique, their tagline is 'This Ain't Your Grandpappy's Gym' - and it AIN'T!!  Not a treadmill in site, but instead sledgehammers and truck-tires!! Sharing the facilities with a martial arts club, I was desperate to get in there and fling a few mawashi geris (aaahh that seems like such a long time ago now!)
I took loads of info away from the course, had much of my knowledge reconfirmed and that felt good to know I was doing the right thing.

The team who led the course were excellent:

Krista Scott-Davis is a tiny dynamo, with a wicked sense of humour. Very informed, and has also walked the walk, turning her life around from being unfit and overweight to performing squats that would make grown men weep.

Geoff Girvitz, Director at Bang Fitness focussed his segment on the importance of correct form, stablising the core during all exercises, in fact he said he considered all weight exercises to be core exercises.  I asked him what methods he uses to train people in the gym, did he follow Turbulence Training, Renegade Gym, Alywn Cosgrove etc - he response was; I do what works - simple!  

Kyle Bryon, Nutritionist gave a presentation about how to fit nutrition into your life, to optimise health, performance and body composition from everyday people to elite athletes.  I really enjoyed this segments, especially when Kyle said I was allowed to eat butter (even if it was in small quantities - the cost of the course was worth it for that information alone!)
Kyle may even be persuaded to write a piece for this blog, as I know most of you out there are eager for information and want to know can I eat that muffin please?

(photos courtesy of precision nutrition and bang fitness)

Thursday, January 21, 2010

Victorian disease to make a comeback?

Rickets maybe on the return!! Shocking as it may seem, doctors are claiming that due to poor diet in modern children and the lack of outdoor play, we are now seeing a deficiency in vitamin D. Remember hearing your parents tell you about having to take gobfuls of cod liver oil, well it did them the world of good. Children are spending more time inside on computer screens and watching tv than ever before, when they only need to spend 20 minutes outside in the summer months to get all the vitamin D the body needs. In the wintertime, vitamin D can be found in a number of sources including oily fish, eggs, fortified breads and cereals.

Here are some facts about rickets:

  • The Romans described rickets as far back as the second century
  • The cause was discovered 100 years ago when scientists proved it was lack of vitamin D
  • The name was coined from the old English word 'wrikken' meaning to twist or bend
  • Children growing up during the war were told to eat their greens to avoid getting rickets
  • In the 1940s margarine was fortified with vitamin D, along with other foods, to prevent rickets
  • Folklore advising the use of cod liver oil was taken up by doctors, along with 'sunbaths' as a preventive
  • At the turn of the 20th century, women commonly died in childbirth due to rickets
  • It can cause complications such as bronchitis, bronchopneumonia and arthritis
  • Prevent rickets with exposure to sunlight for 20 minutes a day (with sunscreen if necessary), eating  calcium-rich foods such as milk and eggs and taking supplements such as cod liver oil

Click here to read the full article, courtesy of

Meet Judy

I think all of us have a pair of trousers we really want to fit back into!!

A friend of mine, Judy, really wants to lose the remaining 15 pounds she has retained from her last pregnancy.  She has two children and leads a very active lifestyle, but has struggled to shift those stubborn pounds.

Judy is a member of a local gym and visits a couple of times per week, but after speaking to her and looking closely at what she is eating and how she is exercising, I spotted a few simple changes she could make that will hopefully make some significant changes.

Here are Judy’s before photos.  You can she is beautiful and has great legs! But there are a few unwanted inches around her torso that she would like to remove and redefine – yes she will get a six pack at the end of this and fit into those trousers!!

She lovingly calls these her ‘disgusting fat before pictures’.  She also provided me with some simple body measurements and her starting weight:
Neck            34.5cm
Shoulder     109cm
Chest         100cm
Upper arm    30cm
Waist           93cm
Hip              96cm
Thigh           52cm
Calf             37cm

On the scale 154.5pounds

Here are the changes we are making to Judys lifestyle:

  1. Firstly I am asking Judy to make a food journal.  She won’t do this forever, but initially she is writing down all the food that she chucks down her mouth – everything!  She is already a healthy eater by most peoples standards, but she doesn’t eat enough, not nearly enough. Most people are surprised to know that to lose weight its important to not only eat the right foods but to eat enough of the right food.  She therefore needs to avoid going into starvation mode.  Instead Judy is now eating approx. 5 – 6 meals a day, each of these meals contains a combination of lean protein/complex carbs/good fats. 
  2. Secondly, Judy has divorced the treadmill and said goodbye to 1 hour boring runs. Instead she is picking up weights and doing strong metoblic workouts.  To burn fat you need to create lean muscle tissue. Running for hours on end on a treadmill is going to improve your endurance no end, but that’s not going to help you to efficiently burn fat. She is also writing up her workouts in a journal to track her progress.
  3. Setting goals.  Judy has created both a set of long-term and short-term goals to help her through this process, and joining up with me she also has a support network. If you want to lose weight and get fit, team up with a friend and make the process a joint venture, with less likelihood of failure.

Over the next few weeks, Judy will  document how she is feeling with the new workouts and food plans, if she notices any differences in not only her size and shape, but in her moods and energy levels.

I want to congratulate her on being so brave posing for the photos, and using this forum as a catalyst to losing those last few pounds.

(thanks Judy for providing these photos)

Wednesday, January 20, 2010

White Chili/Garam Masala

Traditional Chili's are a great option for healthy nutritional eating, but I think I have found a delicious alternative that has proved to be a hit whenever I make it.  Using white beans, minced (ground) turkey, tomatillos and jalepeno, in addition to this I also add my homemade garam masala which is just delicious.
Each serving is going to provide over 35g protein and 38g of carbohydrates.

The original recipe comes from Whole Foods website and it tastes great, but I think you will enjoy my improved version, click read more for the recipe:

Tuesday, January 19, 2010

Overcoming obstacles

I was asked recently by my friend Helen Tansey, if I would pose for some photos for her website Sundari Photography.  She has a series of photos for women 40 and over (and I almost fall into that category by a few months) embracing wrinkles, grey hairs and all that jazz!

I was honoured that she asked me but I was also overwhelmed with a sense of panic.  We all have our insecurities and obstacles we need work on. One of mine is to try and embrace who I am and except everything about myself.  I was asked to pose for this shoot in just a tank-top and undies and thought I was going to be sick with fear.

During the shoot Helen took the time to make me feel at ease, constantly telling me to breath and relax, the two things that you don't do when you are nervous. And I am very happy with the results of the session.

This week I am going to post an article about Judy, who is a friend of mine trying to lose the last of her baby weight. And talk about overcoming fear and obstacles, Judy poses for before photos and provides all her measurements and weight!  I think thats a pretty brave thing to do - so watch this space.

It made me wonder though, what challenges other people face and try to overcome,  I would love to hear your stories.

Monday, January 18, 2010

3 ways of sabotaging your weight loss

Check out this article by Mike Roussell from Naked Nutrition. He has some great advice and articles on all your nutrition needs and I like this one, because one of the main problems I find is that people always underestimate their portion sizes. Its not necessary to weigh out every item of food you eat, by using a simple method to determine your portion sizes, you should get your weight loss back on track.

Weekly roundup

Every day you may make progress. Every step may be fruitful. Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path. You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and glory of the climb.
~ Winston Churchill

Hope you had a great weekend.  It was my friend Tonia's birthday so we had a party, of course, and I ate too much, of course, so you'll find me at the gym where I'll be doing penance for my dietary sins.  Here are a few interesting bits and pieces I've found on the web this week:

Marketing ploy or actual fact? If you invest in stylish new gym clothes, you might be more motivated to go to the gym.

If flattering gym wear will get you in the gym, why not splurge on some lululemon, Sweaty Betty or Peak Performance?  However, if you're into bargains like me, check out Joe Fresh in Canada, Target in the US and Primark in the UK.

Speaking of lululemon, they're offering free yoga classes during the Winter Olympics, potentially accommodating more than 72,000 participants.  Pretty cool, huh?  Unfortunately the offer's only good if you're in the Vancouver/Whistler area.

Nobody says you have to go to the gym to get fit.  Go for a walk or run, or if that doesn't appeal, stay at home.  You don't need much, but for starters,  you may want to consider a pair of running shoes, a jump rope and a couple of dumbbells.  If you'd like to do more exercise at home, this article might give you some ideas.

While you're at it, why not find out if you're fitter than the average Canadian.

If you're trying to lose weight, drop the calorie counter.  A study has shown that the more complicated a diet is, the higher the chance you'll quit.

And if you're trying to stay healthy, watch less TV.

Health and fitness is important, but at the end of the day, happiness trumps all.  Here are 50 steps to simple happiness.  I like number 10 (offer to help a stroller person up the stairs).

(photo credit Library of Congress via

Saturday, January 16, 2010

this is pleasing to the eye...

I love Robert Dos Remedios.  He is an awesome Strength Training Coach, who is regarded in the industry as one of the best.   I have both of his books, Mens Health Power Training and his latest book, Cardio Strength Training.  Both books are primarily targetted at men, but I never let that stop me, and pretty much use both books as my reference guide for my own and clients workouts, male and female.
Anyway, I have just found some customer reviews on Coach Dos's blog that made me smile.  Check out the video link and tell me that this doesn't put a smile on your face!!  We need more naked book reviews.

Friday, January 15, 2010

Have your cake and eat it too!

A great way to get protein back into your body after a workout is by using Whey Protein Powder.
I found this recipe on Fitness and Spice, another fun fitness website.  Give it a try and let me know what you think? I have other recipes for homemade protein bars which I will post soon. In the meantime, please send me your recipes.

Thursday, January 14, 2010

are you a proud housewife?

there are so many more women staying at home these days after having children and for most of us its fun, but it can also be a full-time job.

My friend Natasha makes it looks so easy! She is a freelance writer and editor (she is the contributor on this blog) she bakes the best cakes I have ever eaten - SERIOUSLY! And I don't even have a sweet tooth. She also has an eye for beautiful interior design and in addition to that she is also a fellow gym-rat!

She has started her new blog and I just love it. Its the perfect compliment to this one - with wonderful recipe ideas (not always super heathly, but always super tasty). Make sure to bookmark the page and visit it regularly.

Weekly roundup

I'll admit that I'm not loving the current workout I'm doing, but I pushed myself today and I feel great! I hope that you've been active too. Here are a few posts I think you might find interesting...

Slow and steady wins the race (but tabata still rules!).

Conversely, if Foxyburd was out of shape, I probably would be too.

I thought shuffling the kids to school in the freezing cold burns more calories. I thought wrong.

Don't like the gym? Hate running? Walk your way to fitness in just 28 days.

If you only have 21 days to get fit, check out Elle magazine's new dvd collection.

Eleven foods you should be eating and a few you shouldn't. Pass me the beets!

(photo credit unknown via

Wednesday, January 13, 2010

Canadians are getting flabby and fat!

and thats official!!
I was listening to a radio report on the CBC today, produced by Statistics Canada surveyed over 5,000 Canadians across the country, ranging in age from 6 - 70.
As part of the study, researchers took direct measurements, such as:

- Body measurements, such as waist circumference and body fat distribution.
- Cardio-respiratory fitness, including aerobic fitness as measured in a stepping test, and heart rate.
- Musculoskeletal fitness, such as grip strength and the ability to do partial curl-ups.
- Blood pressure.
The figures are pretty shocking, but not totally surprising to me. And I am sure the same numbers would show up across the globe.  I remember reading recently that Australians are the fattest people in the world - thats not what I remember from Home and Away!!

Welcome to the Foxy Burd blog

For those of you who don’t know me, I am a mother of two young boys, a fitness enthusiast, a graphic designer and hopefully a soon-to-be voice-over superstar!!
I think it is so important to be strong and healthy, therefore informed and educated on how to make the best of your body.  I am constantly asked by friends and strangers about what exercise program they should be doing, what food they should be eating and how to feel energized.  My normal reaction might be:  get that burger out of your mouth when you are speaking to me; or how is it possible you manage to read a whole magazine on that treadmill?

I am obsessed with reading everything out there, and I thought the best way to share this information with you all out there is via this blog. I want to show all you busy people out there how you can make some small but decisive changes in your lifestyle that will have you looking and feeling great.   I'll tell you about workout ideas, products, correct exercise form, my opinions and the opinions of fitness experts (who I love stalking most days).  Since exercise is only a part of a healthy lifestyle, I'll also write about basics of good clean eating, the nutrients and benefits of the food you are stuffing (or should be stuffing) down your necks, plus recipes and fun articles you might be interested in.

You will also see contributions from my friend Natasha. You will spot the differences between her posts and mine, as she is the articulate academic who reads every broadsheet, blog and website known to man.  She is always finding amazing stories and she will share them with you.

Please stop by this site a few times a week, feel free to comment, make suggestions and of course spread the word.  I want this blog to work for you and make you feel that you can make changes that will ROCK YOUR WORLD!! 
Related Posts with Thumbnails