Wonder Woman Fitness

Posts Tagged ‘running

Train with me

I need you!!!!

 

Train with me

Train with me

Do you think your training is going well?  Is it pushing you hard enough?  Want to try something different?  Ok then, I need you to read this and to do this.  I am basically trying to get you moving by giving you a training session a month to try and stick to.  They will be based on weights, intervals, pyramids etc all sound scary but all fun with a wee bit of hard work thrown in.  I will also give a 3 day ‘diet’ to have a look at and to follow, not for the whole month though just a max of 5 days to help with your training.  The idea of this is to show you different ways of training and to see how I train.  I will be giving beginner, intermediate and advanced options so all abilities can do this.  Give it a go what do you have to lose?  If done right the only thing you will lose is a couple of pounds or more.  Keep active………….

Session 1: Intervals

This is ideally suited to the treadmill as you will work harder, but it can be performed on the bike, rower or X Trainer.  All I will say is each session is 20 minutes in total so you should be pretty tired at the end of the session even if you are a beginner.  Also it can be performed outside if you have a hate or a fear of treadmills just make sure you have a stop watch.  Do the interval sessions at least 3-4 times per week.  If you are following a weight program do that alongside this, actually I highly recommend that you do follow one.  Remember to have your rest days to recover.  The next session will be weights based so it will work with this one nicely.

The beginners session:

Time  
2 minutes Brisk walk
30 seconds Jog
90 seconds Brisk walk
45 seconds Jog
90 seconds Brisk walk
60 seconds Jog
90 seconds Brisk walk
90  seconds Jog
90 seconds Brisk walk
90 seconds Jog
90 seconds Brisk walk
60 seconds Jog
90 seconds Brisk walk
45 seconds Jog
90 seconds Brisk walk
30 seconds Jog

The Intermediate session:

Time  
60 seconds Jog
90 seconds Run
60 seconds Jog
120 seconds Run
60 seconds Jog
90 seconds Run
60 seconds Jog
120 seconds Run
60 seconds Jog
90 seconds Run
60 seconds Jog
120 seconds Run
60 seconds Jog
90 seconds Run
60 seconds Jog

 

The advanced session: (To be completed with an incline of 2-4%)

Time  
60 seconds Run
30 seconds Sprint
60 seconds Run
45 seconds Sprint
60 seconds Run
60 seconds Sprint
60 seconds Run
45 seconds Sprint
60 seconds Run
30 seconds Sprint

Repeat this session twice if you dare!!!!!

Diet:

Try this for 3-5 days.  It has limited stodgy carbs so if you are used to them you will find it hard but keep with it.

Meal Food
Breakfast 2 scrambled eggs

Ham

Handful of spinach

Snack Low fat hummus

Celery and carrot batons

Lunch Ham and avocado salad

Salad leaves, spinach, tomatoes, cucumber, ½ avocado and ham

Snack Cooked Chicken

Mixed seeds

Dinner Lean meat (chicken, fish, pork, turkey, steak)Roasted vegetables
Snack Small amount of low fat cottage cheese
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large easter egg
mmm chocolate

The Easter Egg Calorie Buster

 
 
 Are you going to treat yourself to an Easter egg this year???  If you are don’t feel too guilty I will be too.  The fact is if you do treat yourself (or overindulge) then do something about it.  Burn those unwanted calories away and get back into training.  An average hollow chocolate Easter egg can contain 200-300 calories so that technically isn’t really a treat on its own it’s a small meal!  If you work hard in the gym you will know how hard it is to work off 200 – 300 calories so I have put together a calorie busting treadmill session that will help you burn in the region of 200 – 300 calories in 20 minutes.  So if you have a treat or two time for a trip to the treadmill.  Have a look and have a go……

 

This is a 20 minute walk-run treadmill session:

Minutes

Speed

Incline

0 – 2.00 3mph/4.8kmph 3%
2.00 – 3.00 3mph/4.8kmph 4%
3.00 – 4.00 3mph/4.8kmph 6%
4.00 – 5.00 4mph/6.4kmph 8%
5.00 – 6.00 4mph/6.4kmph 10%
6.00 – 7.00 4mph/6.4kmph 1%
7.00 – 8.00 5.0mph/8.0kmph 3%
8.00 – 9.00 5.0mph/8.0kmph 5%
9.00 – 10.00 5.0mph/8.0kmph 6%
10.00 – 11.00 6.0mph/9.6kmph 1%
11.00 – 12.00 6.0mph/9.6kmph 3%
12.00 – 13.00 6.0mph/9.6kmph 5%
13.00 – 14.00 6.0mph/9.6kmph 1%
14.00 – 15.00 4.0mph/6.4kmph 1%
15.00 – 16.00 5.0mph/8.0kmph 3%
16.00 – 17.00 5.0mph/8.0kmph 5%
17.00 – 18.00 6.0mph/9.6kmph 2%
18.00 – 19.00 6.0mph/9.6kmph 4%
19.00 – 20.00 6.0mph/9.6kmph 2%

 

You can increase/decrease the speeds if you like or increase/decrease the incline but keep the time the same.  You are looking to come off that treadmill feeling like you have worked very hard.  This 20 minutes treadmill session will help you burn calories quicker and more efficiently.

treadmill cartoon 

Keep active folks…………………..

Let’s race for our life with Race for Life

Ladies please read this

 

 

Ladies, this year we celebrated 100 years of International Women’s Day in March (don’t worry I missed it too!) so why not celebrate being a women by joining thousands of women in the Race for Life.  Race for Life is the largest women only fundraising event in theUK.  Since 1994, women of all ages and fitness levels across theUKhave come together at these inspiring events to walk, jog or run to help beat cancer.

 I have done a few of these events with my friends and with my mum.  My mum and I did theEdinburgh10k Race for Life last year and talking from personal experience these events are great.  You are inspired and encourage by the other women taking part for all types of reasons also.  Some people walk it, some jog and some race it, it is completely up to you which category you fall into.  These events are very friendly and non competitive, I would recommend them to anyone.  In this blog I will tell you about the Race for Life series and where your nearest event is and also give you training programmes to train to be it a 5k jog and run.  So ladies read on be inspired, find something pink to wear , join in the fun, join the revolution and help beat cancer.

Join in the fun

Some of the women at these events take part in celebration of surviving a cancer experience themselves.  Others take part in memory of a loved one or to give hope to a cancer free future.  But every woman from all over theUKshares a common goal at Race for Life: to raise money for Cancer ResearchUK’s groundbreaking work and to help them save more lives.

 Since Race for Life began an incredible 5.4 million participants across the UK have raised over £362 million to fund the work of over 4000 researchers, doctors and nurses dedicated to helping more people beat cancer. 

 Cancer ResearchUKis the world’s leading charity dedicated to beating cancer through research.  Their groundbreaking work in finding new ways to prevent, diagnose and treat cancer has saved millions of lives.

 They fund research into many aspects of cancer through the work of more than 4000 scientists, doctors and nurses across theUK.  Their vision – Together We Will Beat Cancer – is only achievable thanks to people taking part in and supporting Race for Life events.  You too can be part of this and help change the future.

 Their work in entirely funded by the public so the money you raise at these events can help them achieve their goals and give hope to people affected by cancer both now and in the future.

Wear something pink!!

 Amazing women like you can help Cancer ResearchUKfund important research.  Amazing women like you can build hope to thousands of people affected by cancer.  Amazing women like you can do this by taking part in Race for Life and raising as much money as you can.  Inspired? Let’s see how you can train for one………… 

All ages and all fitness levels can take part

 Race for Life events are not competitive.  They are all about women of all ages and fitness levels coming together to raise money and also to have fun.  Whether you plan to walk, jog or run your event this blog can help you prepare for your Race for Life.

 Top tips for your event:

 Wear comfy shoes and make sure your feet are well supported

It is good idea to wear a sports bra!!!

If you are a beginner, concentrate on increasing the time you walk, jog or run for and build up gradually

Get the girls to train or enter a race together.  It’s a great excuse to have a good blether while motivation each other to go that little bit further and faster

Remember to warm up and cool down before and after exercise.  Taking time to stretch properly at the end of training or at the end of the event will help reduce chances of injury.

It is important to drink (water!!) before, during and after the event or your training – please do not wait until you are thirsty.

 Training for your event:

Below are 2 training programmes that you can follow if you are entering the 5k event.  One of the programmes is if you would like to jog it and one is if you would like to run it but most of all enjoy it and have fun…..

5k jogging plan (can be used by complete beginners to jogging)

6 weeks to go:   Monday – 30 mins/3.1k = 3 min walk then 3 min jog x 5Tuesday – REST

Wednesday – 20 min/2.1k = 10 min walk then 10 min jog

Thursday – REST

Friday – REST

Saturday – 30 min/3.5k = 3 min walk then 3 min power walk x 5

Sunday – REST

5 weeks to go:    Monday – 30 min/3.6k = 2 min power walk then 4 min jog x 10Tuesday – REST

Wednesday – 30 min/3.8k = jog

Thursday – 30 min/2.4k = power walk

Friday – REST

Saturday – 3k time trail

Sunday – 30 min/3.8k = jog

4 weeks to go:    Monday – 30 min/3.8k = 15 min walk then 15 min jogTuesday – REST

Wednesday – 30 min/3.8k = jog

Thursday – REST

Friday – 20 min/2.5k = jog

Saturday – REST

Sunday – 40 min/4.6k = 2 min walk then 6 min jog x 5

3 weeks to go:    Monday – 40 min/4.2k = 20 min walk then 20 min jogTuesday – REST

Wednesday – 20 min/2.5k = jog

Thursday – 30 min/3.8k = jog

Friday – REST

Saturday – 5k time trial

Sunday – REST

2 weeks to go:    Monday – 30 min/3.8k = jogTuesday – REST

Wednesday – 40 min/4.2k = 20 min walk then 20 min jog

Thursday – REST

Friday – REST

Saturday – 30 min/3.8k = jog

Sunday – 30 min/3.4k = 10 min walk then 20 min jog

1 week to go: Monday – 30 min/4.2k = 15 min walk then 15 min jogTuesday – REST

Wednesday – 30 min/3.8k = jog

Thursday – 30 min/3.1k = 15 min walk then 15 min jog

Friday – REST

Saturday/Sunday – Race for Life event = Enjoy!!!!!

5k running plan

6 weeks to go: Monday – 20 min/4.4k = 10 min jog then 10 min runTuesday – REST

Wednesday – 25 min/2.3k = 8 x 100m run (1min walk recovery) then jog 15 secs

Thursday – REST

Friday – REST

Saturday – 30 min/3.2k – 2 x 200m run then 4 x 100m run (with 1 min recovery in between) then 20 min jog

 Sunday – REST

5 weeks to go:    Monday – 30 min/3.8k = easy runTuesday – REST

Wednesday – 30 min/4.7k = 5 min jog then 5 min run x 3

Thursday – REST

Friday – REST

Saturday – 3k time trial

Sunday – 30 min/3.8k = easy run

4 weeks to go:    Monday- 30 min/3.8k = easy runTuesday – REST

Wednesday – 25 min/4.2k = 10 x 100m run (1 min walk recovery)

then 20 min jog

Thursday – REST

Friday – REST

Saturday – 30 min/3.2k = 3 x 200m run then 5 x 100m run (1 min

walk recovery) then 20 min jog

Sunday –   REST

3 weeks to go:   Monday – 30 min/3.8k = easy runTuesday – REST

Wednesday – 27 min/3.2k = 400m run then 2 x 200m run then 5 x 100m (all with 1 minute recovery) then 15 min jog

Thursday – REST

Friday – REST

Saturday – Time trial = 5k

Sunday – 30 min/3.8k = easy run

2 weeks to go:  Monday – 35 min/4.5k = easy runTuesday – REST

Wednesday – 26 min/3.3k = 2 x 400m run then 2 x 200m run then 2 x 100m (all with 1 minute recovery) then 15 minute jog

Thursday – REST

Friday – REST

Saturday – 30 min/3.8k = easy run

Sunday – REST

1 week to go: Monday – 35 min/4.5k = easy runTuesday – REST

Wednesday – 20 min/2.6k = 400m run then 200m run then 100m

run (all with 1 minute recovery) the 15 min jog

Thursday – REST

Friday – REST

Saturday or Sunday – Race For Life event = enjoy

 Race For Life events near you:

 Edinburgh(HolyroodPark) – 5k Sunday 19th June 2011 starting at 12

Edinburgh(HolyroodPark) – 10k Sunday 19th June 2011 starting at 10 am

Edinburgh (South Queensferry) – 5k Sunday 8th May 2011 starting at 11 am

Glasgow– 5k Sunday 5th June 2011 starting at 9.30 am

Stirling– 5k Sunday 29th May 2011 starting at 11 am

 There are a few more events in Scotlandso please check out the website www.raceforlife.org

 Keep active folks…………………..

Park Life

 

So it’s summer!!! The clocks have gone forward and the days are getting longer.  You will wake up to sunshine (hopefully) and hear the birds signing and the nights are ideal for being outside.  As I write this the sun is shinning and my phone told me it was going to be 11°C today, that might be slightly optimistic in Scotland but I’ll take it. 

Being outside is one of the best ways to exercise.  You get fresh air, lots of space and possibly some sunshine and if you get too hot then more likely some drizzle.  But exercising outside does not have to be all about running or cycling like you will probably see now in the parks and out on the roads it can also mean something else, something more exciting.

 So find yourself a park and tone yourself up, increase your fitness and feel better and as an added bonus no gym fees!!!  I have put together some exercises that you can do in a park all you will need is a bench or picnic table, a stop watch or watch with second hand, open space, motivation and determination.  Let’s go………………

 Always start with a 5 minute warm up.  This can be a brisk walk to a park, a wee jog, or even a bit of skipping if the mood takes you, just make sure you are warm before you start.

Step ups on a park bench/picnic table:

Step up on bench

Step up on bench

 

This is an exercise to get your heart racing, work the thighs and increase fitness.  Start by placing one foot on the bench then step up so both feet are on the bench then carefully step back down again same leg leading.  As you step up keep your back straight, tummy tight and think about your posture.  If this is a high ‘ish’ step then take your time if it is slightly smaller go as fast as you feel comfortable.  Do 60 seconds with one leg leading then 60 seconds on the other leg.


Tricep dips on park bench/picnic table:

Tricep dips on a bench

Tricep dips on a bench

 

This exercise is a real burner for your ‘bingo wings’.  Start by sitting on the bench with your hands next to you and fingers pointing the same way as your feet.  Bring yourself off the bench and lower your bum to the floor with your elbows going backwards as they bend.  The straighter your legs are the harder it will be.  As you bring yourself back up to the starting position you should be brushing your back with the bench.  Repeat this 15 times and try for three sets.

 Park bench press ups:

Park bench press ups

Park bench press ups

 

This is a great exercise for the upper body.  Start with your hands on the bench about shoulder width apart.  Keep on your toes, legs straight and feet together, keep your back straight and tummy in tight.  Bend your elbows and bring your chest towards the bench keeping your form at all times.  Straighten the arms to return to the starting position.  Repeat this exercise 15 times and try for three sets.

 Star Jumps:

Star jumps

Star jumps

 

This is another great exercise to get your heart racing and increase your fitness.  To do this all you do is start with your feet together then jump and land your feet more than hip width apart.  As your feet go out lift your arms up.  You are looking to make a star with your body.  To finish bring your feet back together and bring your arms down.  Repeat this for 60 seconds progressing to 2 minutes non stop.

 Squats:

squats

Stand with feet hip distance apart with your toes, knees and hips in a straight line.  Pull your belly button towards your spine and contract your tummy muscles.  Slowly lower your body, as though you are sitting in a chair.  Go as low as you feel comfortable.  Keeping the weight in your heels, slowly push your body back to starting position. Repeat the movement 10 to 15 times, performing 1 to 3 sets. For each squat, count to 3 on the way up and on the way down to ensure you’re not going too fast.

Squat thrusts with park bench:

squat thrusts off bench

squat thrusts off bench

Start with your hands on the bench.  Legs straight, tummy in tight and back straight.  To do this exercise you will be lifting one knee at a time up to your chest as if you were jogging.  When one foot lands back on the floor repeat with the other leg.  It’s as if you are running on the spot but lifting your knees up high towards you.  Try to do this for 60 seconds building up to 2 minutes non stop.

Lunges:

lunges

lunges

Stand in a split stance with one leg forward and one leg back.  Slowly bend the knees, lowering into a lunge while keeping the front knee and back knee at
90 degree angles.  Keeping the weight in your heels, push back up to starting position. Avoid locking the knees at the top of the movement.  Keep your front knee behind the toe as you lunge (you should be able to look down and see your toe).  Keep your tummy engaged and the back straight.   Do this exercise 10 – 16 times each leg trying for 3 sets altogether.

Burpees:

burpees

burpees

Start in the standing position, with your feet shoulder width apart, arms relaxed.  Squat down, placing your hands on the ground in front of your feet. Quickly kick your feet back and at the same time lower yourself. You should be down in the position of a push up.  Shoot your knees back to your chest as you push yourself up with your arms into the squat position. Jump as high as you can from the squat position.  End in the standing position.  This movement is very similar to a squat thrust. The difference is that at the end of a burpee, you jump as hard as you can.   This subtle difference builds explosive power in your legs. You should also focus on doing them as quick as possible. If done correctly, burpees can increase your stamina, explosiveness, and strength.

You can also jazz your running up in the park by doing interval training.  Research shows that interval training burns fat more efficiently and what I like the most about it is, that although its harder you can be don in 10 – 30 minutes rather than spending 60 minutes at low intensity training.  It is also very easy to do in a park, here’s how:

Walk briskly or jog to one lamppost then accelerate you speed to the next lamppost and walk to the next on for recovery, repeat this 10 – 15 times.  To progress this make the higher intensity interval (i.e. the hard bit) longer with 2 lampposts then recover to one lamppost.  You can also do this on a hill running or brisk walk up a hill as far as you can go or to the top and use the downhill as a recovery repeat this 10-15 times.

If you decide to use these exercises in the park just remember one thing stay hydrated and have a rest if you need one and most importantly stretch afterwards.

So now you know some exercises to do outside so find yourself a park and have ago.  Enjoy the fresh air and the sunshine (if we get it) and if you have a dog take them along for fun.  Keep active folks……………..

 

 

Are you a beginner to running?  Not sure where to start?  Then read on my friends…… 

If you have always walked and fancied trying a jog but think that you are not fit enough or that you don’t have the confidence, believe me you are not alone.  There are so many people who want to take that step but just have no idea how to.  Running is a natural human instinct (I must admit there are some graceful joggers out there but mostly there are ungraceful ones like myself) we know how to do it and its inexpensive, a good pair of running shoes and some comfy clothes and your sorted. 

I have encountered many people over the years who are scared to progress from walking to running.  But once they made that first scary step they found that they really enjoyed it, they loved the difference it made to their body and also to their confidence.   

I have found that one of the most effective ways to make a start to running is to enter yourself in a 5k.  Now I know that this may seem like a long distance to a beginner but in a lot of 5k’s you can easily adopt the walk-jog strategy which is ideal for beginners.  The Race For Life events are ideal and they are so much fun (sorry guys these are aimed at women but there are 5k’s out there for you!).  They are brilliant events that women of all shapes, ages, sizes and fitness levels can take part in.  My first running event was a race for life 5k almost 10 years ago and I can still remember it and I believe that, that one event motivated me to do more and I’m sure they can motivate you too.  Once you have a goal in mind, every mile of training will take you just a little step closer to it.  Every step shortens the distance between you and your dream.  You may find, as I did, that you feel the achievement and the joy from doing it, oh and remember: A four minute mile is the exact same distance as a ten minute mile J

If you are still unsure of whether to replace your walking shoes with your running shoes just take a look at the benefits: 

  • Running is 2nd to cross country skiing in burning the most calories and is one of the best ways to lose body fat.  Plus it uses all the muscles in your body, so more muscles used, more calories burnt J
  • Muscles and bones get healthier and stronger due to the demands of running, this means you are more likely to delay or avoid the effects of osteoporosis and slow down the aging process
  • Running can help lower blood pressure, strengthen lungs, boost brain power, strengthen your heart and lower your cholesterol.
  • If you are running through the woods, the street or on the treadmill, when your happy hormones (endorphins to be technical) kick in everything seems to be a bit more manageable and you have a feeling that you are getting away from all the stresses of everyday life.

 

So I have convinced you to at least give running a try, what have you got to lose.  So here is a beginners running plan that you can use (all you need is a watch for outside or do it on a treadmill) that will break you into running gently and also it doubles as a 5k training schedule.  So by the last week you will be ready and fit enough to complete your first 5k!!! 

If with this program you do not feel ready to move onto the next week then repeat a week until you feel ready to progress.  Exercise and fitness is all about taking things steady, your training should push you but should not be too hard, and it is also about progression.  Slow and steady wins the race J 
 

Week Tuesday Thursday Sunday
1 20 minutes:1 minute walk – 1 minute jog 20 minutes:1 minute walk – 1 minute jog 25 minutes:1 minute walk – 1 minute jog
2 20 minutes:1 minute walk – 1 minute jog 20 minutes:1 minute walk – 1 minute jog 25 minutes:1 minute walk – 1 minute jog
3 20 minutes:90 secs walk – 90 secs jog 20 minutes:1 minute walk – 1 minute jog 25 minutes:1 minute walk – 1 minute jog
4 20 minutes:90 secs walk – 90 secs jog 20 minutes:2 minutes walk – 2 minutes jog Walk for 2 minutes then jog for 10 minutes
5 25 minutes:1 minute walk – 2 minutes jog 25 minutes:2 minutes walk – 2 minutes jog Walk for 2 minutes then jog for 12 – 15 minutes
6 25 minutes:1 minute walk – 2 minutes jog 25 minutes:1 minute walk – 2 minutes jog Walk for 2 minutes then jog for 16 – 20 minutes
7 25 minutes:1 minute walk – 3 minutes jog 30 minutes:1 minute walk – 3 minutes jog Walk for 2 minutes the jog for 21 – 25 minutes
8 35 minutes:1 minute walk – 3 minutes jog 20 minutes:2 minutes walk – 2 minutes jog Walk for 2 minutes then jog for 25 minutes

So now you can run constantly for 25 minutes, so enter that 5k and keep up with the training.  You can now proudly say “I run, therefore I am a runner”

Keep active folks…………….  🙂

Once the above program becomes too easy then why not try this.  It is suitable for a beginner,  intermediate runner and the ex-runner.  So why not try interval training, which is my favourite, as it pushes you hard and its over in about 20 minutes so it is ideal if you are prone to motivation and boredom problems 🙂 The idea of interval training is alternating sprints with recovery runs i.e 2 minutes at a fast run followed by 2 minutes at a slow jog.  This type of training at higher speeds makes your body work harder and burns up to 30% more calories to keep up with the demands plus it increases your fitness quicker. 

Try these interval training techniques:

20 minutes easy optionWarm – up for 2 minutes at a brisk walk or slow jog, then 4 x 2 minute hard running speed followed by 4 x 2 minute slower running, cool – down for 2 minutes at a slow walk.  This can be done on a treadmill or if outside use a watch or run to a marker – lamposts are great!!

30 minute intermediate option:  Warm – up for 3 minutes at a brisk walk or a slow jog, then 8 x 2 minutes of hard runnning followed by 8 x 1 minute slower running, cool – down with 3 miuntes at a slow walk. 

 

Well I did the great north run and absolutely loved it.  Ok so I was in pain from almost mile 1 , my hamstring and achilles ached the whole way round.  The atmosphere of this event is amazing, every runner supports another even if they don’t know you and the streets are lined with people suppporting you the whole way.  When I crossed the finish line I was exhausted and in pain but like every person who crossed that line on Sunday I was happy, I had done it!!!!

Me and my mum in our Great North Run outfits lol, well done mum x

I must thank the man who kept me going from mile 8 when I needed the extra motivation, he was dressed as Sponge Bob, but in the back of my mind I wasn’t going to get beat by someone dressed in square foam, so thank you!!!

But what I found is that this event, like many others, are not full of extra thin elite athletes.  They are full of normal people of all shapes and sizes striving to achieve their own goals.  So I would recommend this to anyone, it does not have to be a half marathon or even a run, just enter an event, this can be your goal, train for it and most of all enjoy it.

I did it in fancy dress for charity (as Robin out of Batman and Robin for help the heroes), my advice is make sure people from the sidelines know who you are, they know who you are there for, tell the world who you are, what we beleive in and why it matters.  Because when you hear your name being shouted by a stranger, in my case ‘Go on Robin’ , you will be reminded why you are there, even through the pain, why it seemed like a great idea 4 months ago.

We do these things to challenge ourselves, in memory of a loved one, for charity or for other special reasons.  All of these reasons and all of you people who enter these events deserve your moment to shine…… 🙂

Keep active folks and incase I have inspired you, you can enter the Great North Run 2011 ballot in January…. 🙂


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