tag:blogger.com,1999:blog-6973002248590325512024-03-05T04:21:04.592-08:00A regular guy looks at 40My transformation is well under way and has literally become a way of life. I now eat 5-6 small meals per day, lift weights 3 times per week and am training for a 10K. Loving life. Please keep track and post comments, ideas, or a story or link of your own.Unknownnoreply@blogger.comBlogger75125tag:blogger.com,1999:blog-697300224859032551.post-49215410191501351392012-07-24T17:56:00.002-07:002012-07-24T17:56:51.062-07:00After a long layoff, I want to tell you that I am continuing to transform and will have new pics up soon. Nothing crazy, I'm not yet Arnold Scharwzanegger or anything, but I am defenitely leaps and bounds beyond where I was.
I actually wake up in the morning now, feeling like I've rested and feeling like I want to tear into my day. That wasn't always the case. A year ago, I was the master of the snooze button and would finally lose the grogginess after about 4 cups of coffee.
It's so pleasant to get up and get going now. Three days of lifting, three days of running. I'm trying to burn fat, build a little muscle---without burning muscle. I'm not getting super big but my cholesterol numbers have improved and my blood pressure actually read quite low on my last appointment-- 104 over 68.
How have you all been doing? Post and tell me---any my readers about your success, your setbacks, your dreams or nightmares.
Best wishes.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-62666049274093061042012-07-24T17:53:00.000-07:002012-07-24T17:53:05.022-07:00http://astore.amazon.com/transforma0f8-20Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-4259098891546689082012-07-24T17:52:00.000-07:002012-07-24T17:52:37.603-07:00Day 3 of Body By Design- Phase 2Got up this morning and hit the Gold's Gym Mechanicsville for day three of my Body By Design Phase 2. Feeling great rolling into phase 2, like the first phase really set my body up for success. Check it out at www.bodybuilding.com. <br />
<br />
Today I did 25 minutes of interval cardio on a treadmill followed by 4 sets of 8 reps of the following, for my chest and triceps workout:<br />
<br />
Dumbell bench press<br />
Straight arm dumbell pullovers<br />
Incline Dumbell Press<br />
Incline Dumbell Flyes<br />
Bench Dips<br />
Triceps Cable Extension<br />
One Arm Triceps dumbell extension<br />
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By the end, I was barely able to push the weight....and that felt good. We'll see if it's a different story tomorrow morning :) Speaking of which, in the morning I'll do a 25 minute fast paced walk, followed by 75 twists to each side, planks, and crunches.<br />
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Have a good night.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-35262171463214273552012-03-10T16:08:00.000-08:002012-03-10T16:08:12.193-08:005 Miles6 weeks ago, if you had told me I would run five miles (albeit slowly) I would have said you were crazy. However, I signed up with the YMCA 10K Training team and have followed the program to a t! Today I finished 5 miles without breaking down and walking. I have found a group of runners(joggers) who are at about the same pace as I am, and we click along together and talk about the week. The talking serves two purposes---moderates my breathing, and takes my mind off of the task at hand.<br />
Each week I have begun to feel a slight twinge in my left knee at about the 3 mile mark. I have been able to finish and believe I will be able to finish the 10k, but it has been bothersome, usually hurting for about 24 hours.<br />
I've lightened up on the weights while Im 10K trianing and I am down to 204 lbs. Feeling great!<br />
Don't forget to set your clocks forward tonight!!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-41761068203960839362012-02-09T17:28:00.001-08:002012-02-09T17:28:05.103-08:002.5Second run in the Saucony Progrid Guide 5's and my lower legs are feeling great!!! Literally just two runs has straigthend out the media-tibia pain that I was having...lower inner leg. The arch support is outstanding.<br />
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Did only 2.5 this morning, prepping for 3 on Saturday and then we step it up dramatically the next 2 weeks. It was in the upper 20's this morning and I have a nasty head cold so this was the most challenging morning so far. There were several times I just wanted to stop. But I kept it going and felt glad at the end that I hadn't let the distractions stop me.<br />
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Going good. Any advice before the length of runs start to step up??Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-11478870265111974602012-02-07T16:22:00.000-08:002012-02-07T16:22:15.793-08:00RepeatThis week's runs are a repeat of last week. I did 2 this morning. Hard part is that it was about 28 degrees here so it was chilly and had my breathing a little out of whack. <br />
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The new Sacuony's felt great. Even having not broken them in,they felt very cushiony(if that is a word). I did find myself thinking about it too much and altering the way my feet were hitting the ground. When I got lost in my music, my legs didn't hurt. When it dawned on me that I was lost in the music, my legs would start hurting. I think when I don't think too much, I revert to whatever is natural.<br />
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Head cold is coming on but I'm hoping it'll be a low key deal and I won't slow down on anything this week. I am going to skip the weights in the morning, though. <br />
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Hope everyone is doing great.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-58292827295775978262012-02-05T12:03:00.000-08:002012-02-05T12:03:37.390-08:00New Shoes- Fit for the Job? 10K trainingI've been wearing Asics Nimbus 12 that are about one year old, but have very little running on them. I've been experiencing pain in the inside of my lower legs...not really shin splints, but farther back along the leg. On the advice of folks, I went to a specialized running store in Carytown in Richmond, Virginia.<br />
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The folks at <a href="http://roadrunnerstore.com/content/">Roadrunner</a>, at 3002 Cary Street in Richmond were very helpful. They looked at the wear patterns on the bottom of my current shoes and had me run back and forth in the store. Afterward, the associate told me that my ankles were rolling too far inside, after landing on the outer part of the foot. Based on the strike, he brought out a pair of Asics, followed by Saucony and finally, Brooks.<br />
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After trying each shoe, I narrowed to the <a href="http://www.saucony.com/store/SiteController/saucony/home">Saucony </a>and the Asics. They were very close in feel so the associate had me try running the small loop in the store with one on each foot. That did the trick. Once I had the on together, I much preferred the stability of the Saucony Progrid Guide 5. <br />
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Interesting, because having not been a runner I had never even considered a Saucony shoe. Everything that I read recommended having your stride reviewed at a speciality store and trying their recommendations. The Progrid Guide 5 felt light but very stable, with a ton of arch support.<br />
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We'll put it in motion on Tuesday morning and I will let you know what I think after a few days of running in them. In the interim, if you have a favorite brand or shoe, drop a comment and not which and why so that others reading the blog might learn from your experience.<br />
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Have a great week friends.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-14408620613430950442012-02-04T06:48:00.000-08:002012-02-04T06:48:51.470-08:003 miles downThe YMCA 10K training team was off and moving at 7:30 this morning. Pretty morning, sunny and about 35 degrees. It felt a little chilly heading out but that changed pretty quick.<br />
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If you've been following, you know that this guy isn't a runner in any way-shape-or form. This morning had me concerned because I hadn't run 3 miles in about 12 years. It wasn't pretty, but, I kept moving and never broke into a walk :) So that was a victory!! <br />
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Did a Men's Health Magazine workout yesterday that incorporated one handed flat dumbell bench presses. I thought one hand would make it easier, but, to the contrary. It actually puts you off balance and activates core/back muscles to keep balance while lifting with one hand. I felt beat at the end of the workout, and it was great. Give it a try and drop your thoughts here. <br />
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Take care everyone. Happy SuperBowl!!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-83297160527181113662012-02-02T16:13:00.000-08:002012-02-02T16:13:17.767-08:002.5 in the booksI know, it's only 2.5 miles, but it felt good to accomplish having never been a runner. I have about 58 days to go to 10K---6.2 miles. I will do 3 miles on Saturday morning. I won't TRY 3 miles, I WILL DO 3 miles :) <br />
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The weight has started to roll off now that I am running. I was hitting the treadmill regularly before, but there must be something special about being out and actually moving, because the scale is headed down!!! Great stuff.<br />
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Question for my readers----whats a good stabilizing running shoe? Advice?Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-74980682303815884692012-01-30T17:02:00.000-08:002012-01-30T17:02:59.104-08:0010K Training- Week 2Two miles on Saturday. Not bad. The rain, sleet and snow held off so it felt more inviting. This week calls for 2 miles tomorrow and 2.5 on Thursday, finishing with 3 on Saturday.<br />
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I'm hitting a shoe clinic on next Thursday. Seems I pronate, or roll my foot outwards. This clinic should size me up well and give me some good choices. If you know of any good stabilizing shoes, please drop a comment, it would be appreciated by me and any other running newbies who might be following.<br />
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I did my weight training this morning. My workout included squats and rear lunges, so my legs were pretty well cooked when done. I may have to evaluate the weights in conjunction with the running. <br />
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I'm at 208.1 this morning, so the needle has budged in the right direction. It must be the running.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-58084587618291049132012-01-24T18:40:00.001-08:002012-01-24T18:40:32.571-08:00On the road to 10K, but only 1 mile in....Did my second run for one mile today. Thursday it bumps to 1.5 and then 2.0 on Saturday. My shins still hurt a bit from Saturday when I ran this morning, but the weather was much better. we were at about 40 degrees, no rain, and no fog.<br />
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Hopefully the weather stays mild and my legs keep movin'Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-44026504118197081882012-01-22T11:17:00.000-08:002012-01-22T11:17:04.510-08:0010K? We shall see.Ok, so I am always look for ways to improve. I've been doing very well with eating right. I've been hitting the gym 5-6 times per week with with help of a new Y that only a few blocks away, and the help of my daughter who has been getting up at 5:15 a.m. to keep me motivated!! <br />
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Recently I singed up to run a 10K race that will be held on March 31st, 2012. Problem is...I am not a runner. I've signed up for the YMCA 10K training team and yesterday morning, in sleet and rain, we did our first mile. I was provided daily training calendar that will take me through the process of increasing mileage up to 6.2 miles/10K. <br />
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I'm excited at the prospect, but at the same time slightly intimidated by the challenge. If anyone has entered such a training team, please drop a note and let me know how it went. Any words of wisdom? Advice? <br />
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Thanks everyone. I hope 2012 has thus far been wonderful for you all. <br />
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Current stats: 209.1 lbs, 27% bf, 37" waist.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-86928283052845215932011-08-24T18:24:00.003-07:002011-08-24T18:24:39.450-07:00Day 3 of Body By Design- Phase 2Got up this morning and hit the Gold's Gym Mechanicsville for day three of my Body By Design Phase 2. Feeling great rolling into phase 2, like the first phase really set my body up for success. Check it out at www.bodybuilding.com. <br />
<br />
Today I did 25 minutes of interval cardio on a treadmill followed by 4 sets of 8 reps of the following, for my chest and triceps workout:<br />
<br />
Dumbell bench press<br />
Straight arm dumbell pullovers<br />
Incline Dumbell Press<br />
Incline Dumbell Flyes<br />
Bench Dips<br />
Triceps Cable Extension<br />
One Arm Triceps dumbell extension<br />
<br />
By the end, I was barely able to push the weight....and that felt good. We'll see if it's a different story tomorrow morning :) Speaking of which, in the morning I'll do a 25 minute fast paced walk, followed by 75 twists to each side, planks, and crunches.<br />
<br />
Have a good night.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-18078270898654601252011-07-31T17:14:00.000-07:002011-07-31T17:14:40.976-07:00Shoulders and Legs----Shoulders stinkAfter a couple of solid weeks on the Body By Design plan, found on <a href="http://www.bodybuilding.com">Bodybuilding.com</a>, (by the way, if you are new to exercise and fitness, this is a great site for information and you can join bodyspace---kind of a fitness social arena where you can learn from others who are in the same boat)I can say that the scale has started to creep back down and I can feel a slight change in how my clothes are fitting. Great stuff, and helps fire me back up. I've also been very intentional about my eating.<br />
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Yesterday morning I did shoulders and legs. I can say, without hesitation, that it's my weakest and least favorite day. Side dumbell raises, followed by front dumbell raises, and then dumbell shoulder presses are killers. It makes me realize how weak my shoulders are and how weak of a link they are in our body. With the side and front raises, I could handle 15 lbs., but only for sets of 15, 12, and 10...not the prescribed 15x3. I'll go down next time, but it seems like I'm just not able to do anything. If you have experience in the shoulder area, can you drop me a comment and let me know if I should feel this week at the front end of the exercise program? <br />
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Thanks for your time. I'm about to travel some, and it will be a challenge to both eat right and exercise right. Here's to giving it my best shot. I'll keep you posted.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-69374607634641963512011-07-28T19:13:00.001-07:002011-07-28T19:13:48.712-07:00Cardio x 2Ok, so this is the first day I tried to do cardio twice. I did a fast paced walk at 20 mins in the morning and just finished on this evening, quick as I could go, no slowing. Tomorrow is leg and shoulder day so I didn't want to run----my legs will be wobbly enough in the morning. <br />
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Take a moment to comment and finish the following sentence:<br />
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The best thing I've done for my health is ________________________.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-2687552159721691112011-07-27T19:20:00.000-07:002011-07-27T19:20:53.775-07:00Ok, so the scale finally budged!!The WRONG way! Im up about 2 pounds to 212. I just stood there staring at the number and mumbling words that are not appropriate. If scales could talk, it would probably be calling me names too!<br />
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I did chest and triceps today. I've been supplementing with beta alanine after reading about it on Mens Health and Bodybuilding.com. It should act as a buffer and keep lactic acid from building up and causing the muscle burn that causes us to quit.<br />
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I must say that it seemed to help me crank out a few extra reps. It does give you a very odd tingly feeling, but everything I have been able to find about it says that it's okay and to be expected. It defenitely added an odd sensation to the workout. I'll drop a note now and then to keep you posted on whether it works.<br />
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If you've had any experience with it, feel free to share! Thanks. Have a great Thursday.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-46169846785349152292011-07-25T18:16:00.000-07:002011-07-25T18:16:10.270-07:00Back and bicepsBack and biceps today. My biceps were a problem after a very long drive on Saturday. I somehow flared a nerve in my elbow- near the funny bone, that had my fingers tingling as though they were asleep. So, I struggled somewhat on the bicep concentration curls, but pushed through it. It was ugly though :)<br />
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I've decided that I'm going to set my TV to ESPN before bed to keep myself from watching the idiotic, self serving politicians who can't get anything done for their pandering and bickering. I'm going to get up to sports, exercise, and the Word and avoid the junk out there.<br />
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Who is with me?Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-17346605991786810762011-07-20T18:10:00.000-07:002011-07-20T18:10:32.607-07:00Shoulders and Triceps today---need to step up cardioHit the gym today at about 2:00 in the afternoon, because of need rather than choice. You know what though? It was so nice and pleasantly quiet at the gym that it really made it nice. I had plenty of room to move around, the equipment was open and ready, and the distractions were minimal. So, I hit the ground running----or the treadmill running. 20 minutes total, I warmed up slowly for 5 then alternated between as hard as I could go for a minute and a jog for a minute, over the next 10. I then cooled down with 10. I did notice that my heart rate didn't drop a ton during the minute of jogging so I thin there is something to this HIIT idea of doing high intensity training.<br />
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After the treadmill I moved to the weights and did the following exercises, in this order....3 x 15 .<br />
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Fly<br />
Barbell Benchpress<br />
Incline Fly<br />
Tricep Extensions<br />
Bench Dips<br />
Overhead cable tricep extensions<br />
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My triceps felt like they were going to pop off my arm and walk away on their own. It scares me to think of what they will feel like tomorrow morning, but Im betting that it takes me 14 minutes to get a shirt on :) I will let you know.<br />
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I need NEED NEED to hit 20 minutes of cardio in the mrning followed by core work. I've been neglecting that terribly as of late and Im sure that it's part of the plateau I mentioned on yesterday.<br />
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Hope everyone is well. Thank you for taking time to read! Let me know if there is anything you'd like to know.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-32882275093140573212011-07-19T18:26:00.000-07:002011-07-19T18:26:51.598-07:00No movement in weight!I'm officially stuck right at 209 pounds. I'll bump up a bit and down a bit, but generally land back right there. I had hit such a plateau at 213 and just stayed with my exercise and eating and pushed through, eventually.<br />
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I'm not yet going to change it up, but I've considered it. My "umpph" is waining and I need something to get me recharged.....you know, like a quick loss of 2 or 3 pounds to get the train moving in the right direction.<br />
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If you have been in a similar circumstance and found something that worked, please feel free to share it here. I am sure there are plenty of us that can learn from what you have experienced.<br />
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Thanks everybody.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-7538396720164134602011-07-18T20:52:00.000-07:002011-07-18T20:52:10.804-07:00Back after long layoffDue to a shoulder a/c joint injury, I've been limited to cardio for a couple of months....until about 8 days ago. I was able to get to the gym and start doing some strength training. Though it felt good, the day after told me that the layoff had been far too long. I've started with 3 days per week, cardio and core on the off days. <br />
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Today was day 8, and I hit the back and biceps with the follow exercises, lighter weights, for 3 Sets of 15 reps. <br />
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Lat Pulldown<br />
seated Cable Row<br />
Dumbell Shrugs<br />
hyperextensions<br />
Biceps cable curls<br />
Concentration curls.<br />
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I preceeded the weights with 20 minutes cardio on the elliptical and started the day off at 5:45 this morning with 25 minutes of jogging in the neighborhood. It's good to be back!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-68804432163122911412011-06-11T09:08:00.000-07:002011-06-11T11:16:42.334-07:00Morton's Neuroma- Pain in the FootSo after a couple of months of a layoff (from working out but not from eating right) I woke one morning and had a brutal affair just walking down the stairs....the balls of my feet were killing me. i then repeated that morning over and over for a few weeks before giving up and going to the Dr. An orthopedic doctor questioned me and told me he believed it was something called Morton's Neruroma, which looks to be an inflammed nerve that runs between two toes. Honestly, the way I felt I thought he was way off base, but it hurt so bad I was willing to try whatever he suggested. the suggestion and ultimate game plan was a cortizone shot through the top of each foot. You know it sucks when you are told that you'll get a shot in each foot and you look forward to it :) But I've got to say, within 15 minutes, I felt like a new person.<br />
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At two weeks, I am totally pain free and back into the gym. As such, I'll be writing again. Just to recapture where I am....presently I am at 208 lbs, 27.1% bf. Here we go! Wish me luck!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-41854864331765889952011-03-12T16:56:00.001-08:002011-03-12T16:56:32.360-08:00Busy Saturday before Losing and HourFriends----hope you are having a great Saturday. Don't forget to move your clock up an hour. I know, it hurts to lose an hour of sleep but just think of how great it will feeel to get the extra daylight next :) I always feel like we have such a longer day when we get the extra hour of daylight. <br />
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I woke up and hit the gym this morning, focusing on legs. 20 minute intervals on the elliptical machine was followed by leg presses, leg extension, leg curls, single leg split squats with weights, and standing calf raises. I then hit a core workout, back extensions, and hit triceps and biceps just to round out and finish up.<br />
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Here is hoping that warmer weather and more daylight equates to more time and energy to workout. The good news---our neighborhood just announced the coming of a new YMCA here that will be part of the subdivision. It's set to open in November. <br />
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See you all soon.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-57928996980436019242011-03-09T17:40:00.000-08:002011-03-09T17:40:04.826-08:00Chest, Triceps and coreHit Golds Gym Mechanicsville tonight for a chest, tricep and core workout. As always, started with 20 minutes interval cardio. Not sure if that is the right thing to do or not, but it sure makes me feel better and more energetic the rest of the way through. <br />
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I hit dumbell flys, dumbell bench press, angle dumbell flys, more benchpress, triep push downs, bench dips, bridge, cruches, leg lifts and a bridge to finish. <br />
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I was hot and felt like puking, but it was effective :) I finally brike throuhg the 210 wall that I've been hitting the last few weeks and am into the 209s. I'm hoping that will generate a little momentum once again. <br />
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Busy-ness has kept me freom eating as clean as a I should so I hpe once I clean up the junk that too will help get the momentum swing in the right direction.<br />
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Hope everyone is having a great week. Louis--if you read this, can you repost your email address...I'm getting error messages back. Thanks.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-49864172439279609642011-03-06T05:00:00.000-08:002011-03-06T05:00:11.575-08:00Shoulders and Legs Yesterday = Sore TodayHit shoulders and legs yesterday with what, at the time, felt light a simple workout but I bumped the weight up a bit to make it a challenge. Effectively, my calves feel like dried up play-doh today, like I'll bump into something and they will just crumble right off. <br />
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I did front shoulder dumbell raises followed quickly by side raises....three sets with the third to failure. Then I sat for some dumbell shoulder presses. By the third set of shoulder presses I felt the burn big time.<br />
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After about a minute breather and some water, I started with the legs and did leg curls, leg extensions, leg presses and finally standing calf raises. Afterward, I hit a core workout to finish off. <br />
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My weight remains stuck at the the the mystical 210.7. Not sure why, but Im cleaning the diet trying to push past that point.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-697300224859032551.post-82818679599545931222011-02-28T17:46:00.000-08:002011-02-28T17:46:11.725-08:00Monday-back in action with some Quinoa on the menu.Up at 5:20 a.m......was supposed to be 5:30 but my Yorkie-poo was up and ready to roll. You don't realize how 10 minutes can feel like 2 hours until it involves the alarm clock. Know what I mean?<br />
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I got up to a brisk 20 minute walk, after a egg, turkey and cheese omelet. Later, I did a Gym visit to the Gold's Gym Fan location. <br />
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Previously I had been doing full body strenght visits three times a week, with ab days on two of the off days. However, after hitting a wall at 210 lbs I decided to change it up. I finished reading Body By Design by Kris Gethen and am going to pull the next twelve weeks on his prgram to see if I can get the ball rolling once again. the big difference is that I'll be doing body-part spcific days instead of full body workouts. Also, I'll be doing 20 minutes of AM cardio on gym days and I'll actually two two 20 minute cardio sessions on off days---one in the AM and one in the PM. <br />
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Today was back and biceps. It involved lat pulldowns, seated cable rows, hyperextensions, dumbell srugs, cable bicep curls and concentration curls. I started with 5 minutes on the elliptical. I did three sets of each exercise with a weight that I could do for 12 reps, and finished the last set to failure. I defenitely feel it in my arms tonight so I think the pushign to failure on the last set will make a big difference. Of course, keep an eye out and I'll let you know if it makes any difference :)<br />
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Food wise, I am sticking with eating every 2 to 3 hours and incorporating a protein source in each meal while avoiding processsed or sugary foods. I've swtiched to only greek yogurt and official love it. The calcium and protein together kick butt. I also incorporated quinoa (keen-wah), which is a grain that has a perfect balance of protein and essential amino acids. It was a little work to prepare it but well worth it. <br />
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DON'T FORGET TO SCALE DOWN TO THE LAST POST TO SEE HOW YOU COULD WIN THE YOPLAIT PRICE PACK GIVEAWAY provided by my friends at MyBlogSpark and Yopailt. There is still time to post and enter. Thanks.Unknownnoreply@blogger.com0