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Shape Up in 2011
This is my game plan:
SMART objectives Specific: 18 weeks of proper eating and exercise Measurable: By doing the 18 weeks Achievable: Yes, the only resource I have to strive to make available is willpower Realistic: Absolutely Timebound: 18 weeks Its tempting to make some specific changes as my objective, but the danger in doing so is that you never really know how your body will change--so I'm making my objective completing 18 weeks of good eating and exercise. However, my expectation is to lose 2 trousers sizes. How? Body-For-Life principles, as taken further at www.transformation.com, which really works. In essence: High-intensity aerobics (mainly rowing machine), generally no more than 20 minutes each session, 3 times a week. Although I'll probably do some hour-long sessions, just for the hell of it. Weight training, sessions split between upper body and lower body+abs, 3 sessions a week. 6 or 7 meals a day, each with clean protein and low GI carbs; very limited carbs after midday. Protein shakes as 2 or 3 meals each day. Lots of fresh veg, limited fruit in order to avoid sugar. Loads of water, caffeine once a day (before training). Various supplements: Creatine, garlic tabs, ginseng, multivits. At least 7 hours of sleep each night. One day off per week, which is an opportunity to eat sensibly rather than gorge. Maybe a few beers, too. What's your plan? |
Re: Shape Up in 2011
Originally Posted by Bahtatboy
(Post 9068212)
This is my game plan:
SMART objectives Specific: 18 weeks of proper eating and exercise Measurable: By doing the 18 weeks Achievable: Yes, the only resource I have to strive to make available is willpower Realistic: Absolutely Timebound: 18 weeks Its tempting to make some specific changes as my objective, but the danger in doing so is that you never really know how your body will change--so I'm making my objective completing 18 weeks of good eating and exercise. However, my expectation is to lose 2 trousers sizes. How? Body-For-Life principles, as taken further at www.transformation.com, which really works. In essence: High-intensity aerobics (mainly rowing machine), generally no more than 20 minutes each session, 3 times a week. Although I'll probably do some hour-long sessions, just for the hell of it. Weight training, sessions split between upper body and lower body+abs, 3 sessions a week. 6 or 7 meals a day, each with clean protein and low GI carbs; very limited carbs after midday. Protein shakes as 2 or 3 meals each day. Lots of fresh veg, limited fruit in order to avoid sugar. Loads of water, caffeine once a day (before training). Various supplements: Creatine, garlic tabs, ginseng, multivits. At least 7 hours of sleep each night. One day off per week, which is an opportunity to eat sensibly rather than gorge. Maybe a few beers, too. What's your plan? Seriously - which you clearly are - shouldn't "Measurable" refer to an amount of weight you intend to lose, not the time frame? Still, I take your point about trouser sizes (although isn't that just a waist measurement?). Me? I don't want to lose weight - I want to lose fat ............ |
Re: Shape Up in 2011
........ by the way - why creatin?
|
Re: Shape Up in 2011
Originally Posted by Bahtatboy
(Post 9068212)
This is my game plan:
SMART objectives Specific: 18 weeks of proper eating and exercise Measurable: By doing the 18 weeks Achievable: Yes, the only resource I have to strive to make available is willpower Realistic: Absolutely Timebound: 18 weeks Its tempting to make some specific changes as my objective, but the danger in doing so is that you never really know how your body will change--so I'm making my objective completing 18 weeks of good eating and exercise. However, my expectation is to lose 2 trousers sizes. How? Body-For-Life principles, as taken further at www.transformation.com, which really works. In essence: High-intensity aerobics (mainly rowing machine), generally no more than 20 minutes each session, 3 times a week. Although I'll probably do some hour-long sessions, just for the hell of it. Weight training, sessions split between upper body and lower body+abs, 3 sessions a week. 6 or 7 meals a day, each with clean protein and low GI carbs; very limited carbs after midday. Protein shakes as 2 or 3 meals each day. Lots of fresh veg, limited fruit in order to avoid sugar. Loads of water, caffeine once a day (before training). Various supplements: Creatine, garlic tabs, ginseng, multivits. At least 7 hours of sleep each night. One day off per week, which is an opportunity to eat sensibly rather than gorge. Maybe a few beers, too. What's your plan? |
Re: Shape Up in 2011
Originally Posted by Bahtatboy
(Post 9068212)
This is my game plan:
SMART objectives Specific: 18 weeks of proper eating and exercise Measurable: By doing the 18 weeks Achievable: Yes, the only resource I have to strive to make available is willpower Realistic: Absolutely Timebound: 18 weeks Its tempting to make some specific changes as my objective, but the danger in doing so is that you never really know how your body will change--so I'm making my objective completing 18 weeks of good eating and exercise. However, my expectation is to lose 2 trousers sizes. How? Body-For-Life principles, as taken further at www.transformation.com, which really works. In essence: High-intensity aerobics (mainly rowing machine), generally no more than 20 minutes each session, 3 times a week. Although I'll probably do some hour-long sessions, just for the hell of it. Weight training, sessions split between upper body and lower body+abs, 3 sessions a week. 6 or 7 meals a day, each with clean protein and low GI carbs; very limited carbs after midday. Protein shakes as 2 or 3 meals each day. Lots of fresh veg, limited fruit in order to avoid sugar. Loads of water, caffeine once a day (before training). Various supplements: Creatine, garlic tabs, ginseng, multivits. At least 7 hours of sleep each night. One day off per week, which is an opportunity to eat sensibly rather than gorge. Maybe a few beers, too. What's your plan? |
Re: Shape Up in 2011
Originally Posted by Bahtatboy
(Post 9068212)
This is my game plan:
SMART objectives Specific: 18 weeks of proper eating and exercise Measurable: By doing the 18 weeks Achievable: Yes, the only resource I have to strive to make available is willpower Realistic: Absolutely Timebound: 18 weeks Its tempting to make some specific changes as my objective, but the danger in doing so is that you never really know how your body will change--so I'm making my objective completing 18 weeks of good eating and exercise. However, my expectation is to lose 2 trousers sizes. How? Body-For-Life principles, as taken further at www.transformation.com, which really works. In essence: High-intensity aerobics (mainly rowing machine), generally no more than 20 minutes each session, 3 times a week. Although I'll probably do some hour-long sessions, just for the hell of it. Weight training, sessions split between upper body and lower body+abs, 3 sessions a week. 6 or 7 meals a day, each with clean protein and low GI carbs; very limited carbs after midday. Protein shakes as 2 or 3 meals each day. Lots of fresh veg, limited fruit in order to avoid sugar. Loads of water, caffeine once a day (before training). Various supplements: Creatine, garlic tabs, ginseng, multivits. At least 7 hours of sleep each night. One day off per week, which is an opportunity to eat sensibly rather than gorge. Maybe a few beers, too. What's your plan? good luck - we have a reasonable amount of gym equipment at home. Last year, the plan was to buy it all - this year, I shall consider using it, next year I will use it. you mustn't rush these things. |
Re: Shape Up in 2011
Personally my plan is to get back on it and lose the last of the dubai weight
Objective: get to a body fat percentage of 10-12% to do so i will have to have lost fat, gained muscle and got pretty damn fit. Method: Follow strictly a Paleo / Primal lifestyle. IE eat: meat, fat, eggs, vegetables, nuts and seeds, little fruit, very little starch and no sugar Exercise: slowly and gently daily, lift big and heavy at high intensity 3 x a week (will mix this one with body weight stuff) and sprint train 3 x a week. Supplements and Hacks: Vitamin D3 5000 iu daily, Omega 3 1g daily, multivit daily, use ice packs/ice baths to develop more brown fat, intermittent fast occasionally, will exchange some meals for protein shakes Timeframe: 16 weeks, at that point i will review as it will probably need some tweaking to get to 10-12% but i should be pretty damn close by then |
Re: Shape Up in 2011
slow daily exercise will consist of a treadmill desk which i will be building next week
http://bit.ly/gIKnNh |
Re: Shape Up in 2011
2 Attachment(s)
A little lifestyle reminder as the NEW Year Guilt Trip sets in
There are two women attached one is a 51 year old health Garu the other a TV Cook She is a TV “health guru†advocating a holistic approach to nutrition and ill health, promoting exercise, a pescetarian diet high in organic fruits and vegetables. She recommends detox diets colonic irrigation and supplements, also making statements that yeast is harmful, that the colour of food is nutritionally significant, and about the utility of lingual and faecal examination. She is a TV cook, who eats nothing but meat, butter and deserts. |
Re: Shape Up in 2011
Originally Posted by rowell
(Post 9068730)
A little lifestyle reminder as the NEW Year Guilt Trip sets in
There are two women attached one is a 51 year old health Garu the other a TV Cook She is a TV “health guru†advocating a holistic approach to nutrition and ill health, promoting exercise, a pescetarian diet high in organic fruits and vegetables. She recommends detox diets colonic irrigation and supplements, also making statements that yeast is harmful, that the colour of food is nutritionally significant, and about the utility of lingual and faecal examination. She is a TV cook, who eats nothing but meat, butter and deserts. |
Re: Shape Up in 2011
my tuppence worth..
concentrate more on lifestyle rather than diet. eating less, but sitting around on your arse all day may shed a few pounds but your heart is not getting the exercise it needs to remain healthy. My goals: well i have an Ironman in April. That is why i have had to spend the christmas holidays (against my hungover body's will) swimming and running for 2-3 hours daily. Im not a fan of multivits, although i appreciate that sometimes its hard to get all the correct vitimins in our everyday diet. (especially when my wife is away and im cooking pot noodles for 1) Good luck everyone. Point of note, i am 6ft 2 and 2 years ago topped at 100-101Kg. Im vary from 86-69KG and with my last push on the training expect to be 84KG by April. I didnt get this loss by brunches, boozing and sitting around. It is through hard training. My advice, join a group whether its cycling, swimming, weightlifting, running. whatever, group sessions are a lot better for motivation and a sense of long term "belonging" good luck former fatties:D |
Re: Shape Up in 2011
Originally Posted by Bahtatboy
(Post 9068212)
This is my game plan:
SMART objectives Specific: 18 weeks of proper eating and exercise Measurable: By doing the 18 weeks Achievable: Yes, the only resource I have to strive to make available is willpower Realistic: Absolutely Timebound: 18 weeks Its tempting to make some specific changes as my objective, but the danger in doing so is that you never really know how your body will change--so I'm making my objective completing 18 weeks of good eating and exercise. However, my expectation is to lose 2 trousers sizes. How? Body-For-Life principles, as taken further at www.transformation.com, which really works. In essence: High-intensity aerobics (mainly rowing machine), generally no more than 20 minutes each session, 3 times a week. Although I'll probably do some hour-long sessions, just for the hell of it. Weight training, sessions split between upper body and lower body+abs, 3 sessions a week. 6 or 7 meals a day, each with clean protein and low GI carbs; very limited carbs after midday. Protein shakes as 2 or 3 meals each day. Lots of fresh veg, limited fruit in order to avoid sugar. Loads of water, caffeine once a day (before training). Various supplements: Creatine, garlic tabs, ginseng, multivits. At least 7 hours of sleep each night. One day off per week, which is an opportunity to eat sensibly rather than gorge. Maybe a few beers, too. What's your plan? |
Re: Shape Up in 2011
Originally Posted by commander
(Post 9068757)
my tuppence worth..
concentrate more on lifestyle rather than diet. eating less, but sitting around on your arse all day may shed a few pounds but your heart is not getting the exercise it needs to remain healthy. My goals: well i have an Ironman in April. That is why i have had to spend the christmas holidays (against my hungover body's will) swimming and running for 2-3 hours daily. Im not a fan of multivits, although i appreciate that sometimes its hard to get all the correct vitimins in our everyday diet. (especially when my wife is away and im cooking pot noodles for 1) Good luck everyone. Point of note, i am 6ft 2 and 2 years ago topped at 100-101Kg. Im vary from 86-69KG and with my last push on the training expect to be 84KG by April. I didnt get this loss by brunches, boozing and sitting around. It is through hard training. My advice, join a group whether its cycling, swimming, weightlifting, running. whatever, group sessions are a lot better for motivation and a sense of long term "belonging" good luck former fatties:D |
Re: Shape Up in 2011
Originally Posted by Blue Cat
(Post 9068660)
I am in, will be following slimming world eating plan, as I find it easy to do and don't feel cheated of anything. Gym x 3 times a week, I have a personal trainer for first few weeks. I don't drink coffee but will be upping my water and cutting out alcohol for at least the first month. My aim is to drop at least 3 kg in the month of January. Writing this down makes me do it.
You'll need to cut the booze out though. |
Re: Shape Up in 2011
Originally Posted by shiva
(Post 9068689)
Personally my plan is to get back on it and lose the last of the dubai weight
Objective: get to a body fat percentage of 10-12% to do so i will have to have lost fat, gained muscle and got pretty damn fit. Method: Follow strictly a Paleo / Primal lifestyle. IE eat: meat, fat, eggs, vegetables, nuts and seeds, little fruit, very little starch and no sugar Exercise: slowly and gently daily, lift big and heavy at high intensity 3 x a week (will mix this one with body weight stuff) and sprint train 3 x a week. Supplements and Hacks: Vitamin D3 5000 iu daily, Omega 3 1g daily, multivit daily, use ice packs/ice baths to develop more brown fat, intermittent fast occasionally, will exchange some meals for protein shakes Timeframe: 16 weeks, at that point i will review as it will probably need some tweaking to get to 10-12% but i should be pretty damn close by then |
Re: Shape Up in 2011
Originally Posted by rowell
(Post 9068730)
A little lifestyle reminder as the NEW Year Guilt Trip sets in
There are two women attached one is a 51 year old health Garu the other a TV Cook She is a TV “health guru†advocating a holistic approach to nutrition and ill health, promoting exercise, a pescetarian diet high in organic fruits and vegetables. She recommends detox diets colonic irrigation and supplements, also making statements that yeast is harmful, that the colour of food is nutritionally significant, and about the utility of lingual and faecal examination. She is a TV cook, who eats nothing but meat, butter and deserts. |
Re: Shape Up in 2011
I'm planning on losing weight next year. Step one will be joining the gym. Seeing as how Bodyworx Rimal seems to be on hold, I'll just bite the bullet for the time being and join the gym at Sofitel.
It's going to be around Dhs700 a month, but it's usually quiet and by the time you factor in taxis to the 'cheaper' Fitness First at Ibn Battuta, it's actually about Dhs100 cheaper a month if I end up going four times a week (which is what I'm planning). Healthwise, I think it's just going to be being much more rigorous with planning what I eat. At the moment, I sort of leave it to chance and see what I have in. I think it may well be salads with light meats like tuna or chicken for lunch and proper meals for tea (rather than getting in, and instead of going the shop and buying stuff in, just ordering take away). I think a combination of 20-30min gym visits four times a week, and a much healthier diet should do the trick. Nothing extreme. Just getting my life in order. Plus I feel the healthier environment is conducive to it too. I'm not planning on dropping weight off stupidly fast, and I'm not out to become some muscle-manic. I'm just uncomfortable with being 5ft 8 and pushing 38-inch around the waist. If I can hit 34-inches by the time it's getting hot again (say, June/July) and I go back to the UK for a shopping trip, I'll be more than happy. |
Re: Shape Up in 2011
Originally Posted by Spugsy
(Post 9068836)
when I was seeingmy personal trainer and eating well I lost one kg a week for 10 weeks, so it's certainly doable.
You'll need to cut the booze out though. |
Re: Shape Up in 2011
Originally Posted by commander
(Post 9068757)
my tuppence worth..
concentrate more on lifestyle rather than diet. eating less, but sitting around on your arse all day may shed a few pounds but your heart is not getting the exercise it needs to remain healthy. My goals: well i have an Ironman in April. That is why i have had to spend the christmas holidays (against my hungover body's will) swimming and running for 2-3 hours daily. Im not a fan of multivits, although i appreciate that sometimes its hard to get all the correct vitimins in our everyday diet. (especially when my wife is away and im cooking pot noodles for 1) Good luck everyone. Point of note, i am 6ft 2 and 2 years ago topped at 100-101Kg. Im vary from 86-69KG and with my last push on the training expect to be 84KG by April. I didnt get this loss by brunches, boozing and sitting around. It is through hard training. My advice, join a group whether its cycling, swimming, weightlifting, running. whatever, group sessions are a lot better for motivation and a sense of long term "belonging" good luck former fatties:D I also walk from the top of satwa where I work to trade centre metro now after work, which is just the right sort of walkm, not too far and whack my ipod on and I'm there, I miss walking. |
Re: Shape Up in 2011
Originally Posted by Blue Cat
(Post 9068819)
thanks :thumbup: I have been out and bought a load of veggies, fish and eggs etc, you are right it is not about diet but about lifestyle. Cutting down on carbs as well. I am planning to exercise more, the only way to get shot of the fat is to work it off :thumbup: Hope you have a great New Year x
|
Re: Shape Up in 2011
Originally Posted by auzdafluff
(Post 9068842)
I'm planning on losing weight next year. Step one will be joining the gym. Seeing as how Bodyworx Rimal seems to be on hold, I'll just bite the bullet for the time being and join the gym at Sofitel.
It's going to be around Dhs700 a month, but it's usually quiet and by the time you factor in taxis to the 'cheaper' Fitness First at Ibn Battuta, it's actually about Dhs100 cheaper a month if I end up going four times a week (which is what I'm planning). Healthwise, I think it's just going to be being much more rigorous with planning what I eat. At the moment, I sort of leave it to chance and see what I have in. I think it may well be salads with light meats like tuna or chicken for lunch and proper meals for tea (rather than getting in, and instead of going the shop and buying stuff in, just ordering take away). I think a combination of 20-30min gym visits four times a week, and a much healthier diet should do the trick. Nothing extreme. Just getting my life in order. Plus I feel the healthier environment is conducive to it too. I'm not planning on dropping weight off stupidly fast, and I'm not out to become some muscle-manic. I'm just uncomfortable with being 5ft 8 and pushing 38-inch around the waist. If I can hit 34-inches by the time it's getting hot again (say, June/July) and I go back to the UK for a shopping trip, I'll be more than happy. |
Re: Shape Up in 2011
Originally Posted by Spugsy
(Post 9068849)
You've got that gym place where you go to teh pool, why not do 30 mins of cardio before the pool?
|
Re: Shape Up in 2011
Originally Posted by EmiratesMillhouse
(Post 9068663)
My plan is to see you down the trap bar for a massive session in week 6!
good luck - we have a reasonable amount of gym equipment at home. Last year, the plan was to buy it all - this year, I shall consider using it, next year I will use it. you mustn't rush these things. |
Re: Shape Up in 2011
Originally Posted by Spugsy
(Post 9068837)
10-12% is pretty good though isn;t it?
|
Re: Shape Up in 2011
Originally Posted by The Dean
(Post 9068643)
I'll eat what you don't.............
Seriously - which you clearly are - shouldn't "Measurable" refer to an amount of weight you intend to lose, not the time frame? Still, I take your point about trouser sizes (although isn't that just a waist measurement?). Me? I don't want to lose weight - I want to lose fat ............ And the ultimate goal is to come off my blood pressure and cholesterol medication, but--as I said--you never know how your body will react, so nobody can say for sure if that's achievable. If I do what I know is right for 18 weeks, then I'll have achieved something significant: the precise physical changes that will happen are not something I can control. And then I'll review and re-assess. |
Re: Shape Up in 2011
Originally Posted by The Dean
(Post 9068645)
........ by the way - why creatin?
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Re: Shape Up in 2011
Originally Posted by Blue Cat
(Post 9068660)
I am in, will be following slimming world eating plan, as I find it easy to do and don't feel cheated of anything. Gym x 3 times a week, I have a personal trainer for first few weeks. I don't drink coffee but will be upping my water and cutting out alcohol for at least the first month. My aim is to drop at least 3 kg in the month of January. Writing this down makes me do it.
|
Re: Shape Up in 2011
Originally Posted by rowell
(Post 9068730)
A little lifestyle reminder as the NEW Year Guilt Trip sets in
There are two women attached one is a 51 year old health Garu the other a TV Cook She is a TV “health guru†advocating a holistic approach to nutrition and ill health, promoting exercise, a pescetarian diet high in organic fruits and vegetables. She recommends detox diets colonic irrigation and supplements, also making statements that yeast is harmful, that the colour of food is nutritionally significant, and about the utility of lingual and faecal examination. She is a TV cook, who eats nothing but meat, butter and deserts. |
Re: Shape Up in 2011
Originally Posted by commander
(Post 9068757)
my tuppence worth..
concentrate more on lifestyle rather than diet. eating less, but sitting around on your arse all day may shed a few pounds but your heart is not getting the exercise it needs to remain healthy. My goals: well i have an Ironman in April. That is why i have had to spend the christmas holidays (against my hungover body's will) swimming and running for 2-3 hours daily. Im not a fan of multivits, although i appreciate that sometimes its hard to get all the correct vitimins in our everyday diet. (especially when my wife is away and im cooking pot noodles for 1) Good luck everyone. Point of note, i am 6ft 2 and 2 years ago topped at 100-101Kg. Im vary from 86-69KG and with my last push on the training expect to be 84KG by April. I didnt get this loss by brunches, boozing and sitting around. It is through hard training. My advice, join a group whether its cycling, swimming, weightlifting, running. whatever, group sessions are a lot better for motivation and a sense of long term "belonging" good luck former fatties:D |
Re: Shape Up in 2011
Originally Posted by saudiflares
(Post 9068773)
Bahtatboy...looks like your account has been hacked mate
|
Re: Shape Up in 2011
Originally Posted by Bahtatboy
(Post 9069218)
Go for it. Green tea (instead of coffee) is particularly beneficial pre-workout--aids fat metabolism, and has Vitamin C so protects from free radicals.
|
Re: Shape Up in 2011
Originally Posted by Blue Cat
(Post 9069319)
I don't drink any hot drinks, just water and the occasional orange juice if feeling a bit low, but tons of water, water is the key to weightloss, flushes the system out
Yes, drink lots but if you are exercising, ensure you use electrolites or take salt tablets. in the heat of Dubai, i drink around 4 litres a day. Drinking that much doesnt come naturally, i do need to force myself to do it. That is when sitting in the office. When im training in the summer, double that but i mix the water with aqualite solution. Looks like Irn Bru, tastes like cats pish but has everything you need to keep on going!! you dont drink, you hydrate..:D |
Re: Shape Up in 2011
Originally Posted by commander
(Post 9069415)
you dont drink, you hydrate..:D Don't exercise: train I set my iPhone's timer for an hour when I'm in the office, and have a big glass of water when it goes Boing Boing. Hope you all have a good night tonight, Happy New Year!:D |
Re: Shape Up in 2011
Originally Posted by commander
(Post 9069415)
Be careful with water.
Yes, drink lots but if you are exercising, ensure you use electrolites or take salt tablets. in the heat of Dubai, i drink around 4 litres a day. Drinking that much doesnt come naturally, i do need to force myself to do it. That is when sitting in the office. When im training in the summer, double that but i mix the water with aqualite solution. Looks like Irn Bru, tastes like cats pish but has everything you need to keep on going!! you dont drink, you hydrate..:D |
Re: Shape Up in 2011
All these regimes sound ghastly. I hate diets so will continue eating what I like, when I like. Fortunately I love salads and vegetables and don't drink much. I also don't enjoy exercise, but dashing around and up and down stairs a great deal seems OK. I am not overweight and I prefer to enjoy my life, rather than torture myself in a gym.
Good luck chunky folk! :D |
Re: Shape Up in 2011
Originally Posted by Meow
(Post 9070473)
All these regimes sound ghastly. I hate diets so will continue eating what I like, when I like. Fortunately I love salads and vegetables and don't drink much. I also don't enjoy exercise, but dashing around and up and down stairs a great deal seems OK. I am not overweight and I prefer to enjoy my life, rather than torture myself in a gym.
Good luck chunky folk! :D |
Re: Shape Up in 2011
When it comes to food and looks, and exercise I will go with Nigella. Works for her, works for me. :)
May not be 100% perfect, but heck, makes life so much nicer. :D |
Re: Shape Up in 2011
Originally Posted by Blue Cat
(Post 9070545)
is 75kg chunky though? I would said carrying a bit too much baggage :)
|
Re: Shape Up in 2011
Originally Posted by Alexa
(Post 9070576)
When it comes to food and looks, and exercise I will go with Nigella. Works for her, works for me. :)
May not be 100% perfect, but heck, makes life so much nicer. :D Nigella has a lovely face, but a huge arse (which is why she is usually shot from the waist up) but I bet she is way nicer, more interesting, intelligent and fun than that McKeith freak. I know which one I'd rather have as a friend. |
Re: Shape Up in 2011
Originally Posted by Meow
(Post 9070589)
You are about half Nigella's size!
Nigella has a lovely face, but a huge arse (which is why she is usually shot from the waist up) but I bet she is way nicer, more interesting, intelligent and fun than that McKeith freak. I know which one I'd rather have as a friend. Give me a women like that anyway, go to be better than a self obsesed exercise nutter - exercise adicts are so bloody boring! |
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