Want to shed weight fast? Here are some tips for accelerated weight loss. This is not necessarily a way to live 24/7, but they can help to get you over a hump if your weight loss is stalled, or if you *cough* come back from an Alaskan cruise and want to counteract the week of sitting on a boat coupled with multiple course meals at every glacier….
Eat 3-5 oz of lean protein per meal.
Increase meal frequency.
Ditch processed foods.
Ditch high carbohydrate foods, including breads, potatoes, and reduce consumption of fruit and nuts. Altering your macro-nutrients to a lower carbohydrate distribution can have a significant impact on your body composition!
Ditch sugar.
Load up on mostly non starchy veggies. My FAVORITE: a salad with spinach, cabbage, celery, arugula, jalapenos, broccoli, cauliflower, hearts of palm, a little artichoke, a little edamame, and some protein like hard-boiled egg whites, chicken, and turkey. With a lil bragg’s amino acid, a lil olive oil, a lil balsamic, and a lil lemon juice. TO DIE FOR.
Eat organic. Don’t poison yourself with pesticides! This hampers your body’s abilities to function optimally- including your metabolism.
Stick to low glycemic LOAD food.
Shoot for a ratio of Omega 6’s to Omega 3’s of 1:1. Most people consume a disproportionately high amount of Omega 6’s to Omega 3’s.
Increase your water intake. Insufficient amounts of water in your body will hinder effective breakdown of fat.
Reduce your sodium consumption.
Exercise 6 days a week- mixing higher and lower intensity cardio with weight training. Especially for folks who don’t do any sort of interval or strength training at all- this can help tremendously! And stretch. You want your muscles at their optimal length!
My client, Brendan, and me
Think positively. Be present. Smile and laugh. Stress increases cortisol, which can lead to increased cravings and/or increased fat storage. You don’t want this!
Keep a food and/or workout and/or emotion log to stay mindful and to discern patterns.
Dinner: Turkey sausage (?) with sautéed chard, tomatoes, peas, and carrots
In addition, throughout the day I ate:
1.5 scoops protein powder, one apple, one nectarine, and salad w/protein and olive oil.
Total estimated macros:
173 g P, 110 g C, 73g F = 1789 cal
I rested yesterday after all the frenetics of Saturday, and I know it did my muscles well to repair!
Today I felt great! I am consistently making strength gains, and I am loving it!
Monday’s My Chef By Request:
Today I ate:
Eggs + some type of sausage + 3 pieces orange
Nuts + "chocolate mousse"???
Salad w/chicken + cucumber + tomato + unknown vegetable??? (those strings of yellow on top)
Some type of sausage + roasted pepper
Shrimp + green beans + squash + tomato w/some type of pesto topping?
Plus some protein pancakes, and casein (unpictured).
Today’s estimated macros: 209 g P, 67g C, 51 g F = 1563 cal.
FYI, I have been feeling really great eating such high protein, and low carb (and the occasional higher carb day, such as yesterday). I don’t recommend it to the average Jane, but if you are into fitness or figure then this is a regular way of life.
Eating out of a cooler with My Chef by Request has been nothing new to me. MCBR has saved me some time by not going grocery shopping as much, cooking as much, cleaning as much…BUT so far I am telling you that I don’t find it a panacea. I still have to consider how I will supplement the food each day and include/cook it, what I feel I will need through the day especially with regard to my workouts and schedule….and still think about the food like uhhh is this food I want to eat? Prefer to eat? Do I WANT to eat this ______ or would I prefer to eat my “own” food?
I think the My Chef By Request would be sooo helpful and ideal for people who are not knowledgeable about what healthy is, or don’t know how to cook healthy or don’t have the time/energy….but, for me, I am not the ideal client since I am so picky and self-reliant.
But I have been enjoying the variety of foods I don’t normally cook for myself, and enjoying not taking a million trips to the grocery store!
First day of My Chef By Request (MCBR). As far as taste, it was very good, everything was very tasty!! My favorite was the sauteed mushrooms for dinner..yumm! As I mentioned yesterday though, I truly don’t think that the food added up to the carbs and calories that they said. I was wondering if I could get through the whole day ONLY eating the MCBR + protein shake and I thought so, but after I took Monkey Conditioning class and I was considering how much food was left…I decided to go to Whole Foods and grab a salad and a zero cal Bragg’s apple cidar vinegar water to supplement my day’s eats.
a pinch of this, a pinch of that!!! -->kale, shrimp, tofu, turkey, chicken, tuna, hard boiled egg, kidney beans, edamame, celery, spinach, broccoli, jalapenos, red cabbage, onion, olive oil and vinegar
Bragg's Apple Cider Vinegar "All-Natural Drink" - Ginger Spice Flavor, zero cal...very refreshing...
I feel justified in this act not only because I doubt the verity of MCBR’s total calorie claim (echoed by fellow trainers with sharp eyes for estimating cals/macros), but also because I probably burned over 850 calories today in exercise alone (what I call FUN TIMES [delightedly worked out solo in the morn to my heart's content mixing it up w/ kettlebells, tire flipping and sledgehammer work, and in the afternoon went to Monkey Conditioning class, which today was a mix of bodyweight exercises, gymnastics, parkour, and aerial conditioning]).
Today’s estimated macros:
Protein Shake: 50 g P, 0 g C, 2 g F = 218 cal
MCBR: 90 g P, 70 g C, 32 g F = 928 cal
Whole Foods salad: 25 g P, 11 g C, 15 g F = 279 cal
Total: 165 g P, 81 g C, 49 g F = 1425 cal
Tomorrow we’ll see how it goes! Again, I have received the food for tomorrow and the amount looks quite scant! I will for sure supplement with a protein shake, but besides that we shall see! So the experiment continues…
My Chef By Request is a delivery service that DAILY delivers to your door fresh meals with the macronutrient distribution 40% carbs, 30% protein, and 30% fats. I THOUGHT it was all organic, but I can’t find that on the website right now.
I had found out about them when they left their brochures at the gym I train out of. I paid it no mind until my fellow trainer started to sign up for their services, and I asked him all these questions, and he didn’t know the answers! So I went on to their website and was quite impressed! I loved that they are able to cater to celiacs, diabetics, vegetarians, and those who follow the Paleo Diet!
I love preparing my own foods and having control over my meals. I don’t consider myself willing to eat others’ food also because I prefer to each more protein and less carbs than the standard American diet (sometimes called the “SAD” diet). BUT I was intrigued by the option of relinquishing the responsibility (at least temporarily) of cooking, cleaning, and calculating….Not to mention that I have to try it myself to be able to whole-heartedly endorse the service to my clients. So I decided to give it a shot.I ordered the Paleo option, 3 meals and two snacks, and told them no pork or red meat. I was all set up to receive my food Wednesday night (in a cooler, they leave it at your door) so I precisely ate up all the fresh food by Wednesday night. But alas I was informed that there was a mess up with a new employee and I would not receive my food until Friday night. Darn! So I made an extra trip to the grocery store to get groceries to last me Thursday and Friday. Friday night (an hour ago) I received my food (for tomorrow).
Breakfast: looks like an omlette w/a small peach and 1/2 a chicken sausage? (not listed what type of sausage)
Lunch: Turkey salad with some type of dressing (type of dressing not listed)
Dinner: Chicken w/kale, zuchini, and mushrooms? (not listed)
Snacks: Eggplant and Thyme Dip (with walnuts- not listed)
2 sticks of celery with an unknown dip (again, not listed)
It looks pretty good and healthy. I normally eat a lot of volume but it is not calorically dense so I still end up eating not too many calories, and shoot for 50-100 carbs a day. I was a little concerned by eating a greater number of carbs but uhhh if I were to eyeball the day’s worth of it, I certainly would not have estimated it to contain the number of carbs it says it should! They say I am getting like 120 grams of carbs, but if I didn’t know better I would guess the day’s worth had more like 35 grams!!!! Well, I guess it is a blessing in disguise because I won’t feel worried about excessive carb consumption??? Lol…
I am a little worried of being hungry because I don’t like that feeling! The quantity of food looks pretttty darn small. Like I said, I am used to more volume. I have my tricks (you other figure/fitness/nutrition gals know what I’m saying!) to eat a lot of food but not many calories (e.g. a ton of veggies, mashed cauliflower, spinach, kelp noodles, protein powder, etc are some staples!)
One thing that could have been more professional was the list of what I was given! There was a list printed, but it appears that it was the “regular” menu, and I ordered the Paleo. So the typed list was crossed off, and a few words were scribbled on top, but it was far from comprehensive. E.g. for breakfast it says “omlette” but really it included also a small peach, and some type of sausage (type: unknown). For one snack, it is completely illegible—ummm looks like “chloe” something??? I have no idea. And it is just two celery sticks and some type of sesame something dip. It would be nice to know what I am eating. And for dinner, the typed item is crossed off, but nothing is written as to what I am receiving, although it looks to me like kale, zucchini, mushrooms, and chicken.
SO! I am excited to try this out. Ha. Will keep you posted how it goes tomorrow.
I have been on the go lately, but feeling pretty good. I am still adapting to my new life, and this book I got called My Miracle Manifestation Manual by Jacquelyn Aldana has been helping me!
It guarantees “substantial improvement in your sense of well-being after faithfully doing your 15-Minute Miracle in writing for at least 21 out of 30 days.” Cute, isn’t it? So far, I have diligently filled it out on 7 of the last 8 days- and have already had some positive results It’s a workbook where you fill in the blank, and it actually has 63+ days to fill out, so I’m eager to see where I am after 21, 30, or 60 days…The language is COMPLETELY over the top, but I seriously LOVE it. It is just SO over the top, that it brings a smile to my face. Each day, you fill out: (mind you, I am typing the basics from the printed workbook, so the workbook is a bit more comprehensive, but you get the idea)
Clean your slate: Today, _______, is a clean slate for me to enjoy.
Claim your POWER: As long as I can CHOOSE my thoughts, I can CHOOSE what I attract and create in my life.
Create a clear intention: Starting today, my ongoing intention is to find _______ ways to ____.
1. Appreciate what you already have: As you acknowledge your blessings, Life brings even more for you to appreciate.
______________________________
______________________________
______________________________
2. Choose how you love to feel: I love it when I feel __. When I feel this way, _______which makes it easier for me to _________.
3. Play wildly in your imagination and picture yourself living the “Life of Your Dreams” as though it were already so:
______________________________
______________________________
_____________________________
Describe how you fe-e-e-el as you re-read this step. I now feel ______.
4. Hire your Higher Power: I now invite assistance from the Loving Power that dwells within me and All Life Everywhere. Dear ______ and ALL who walk with me in Love and Light, Thank You for Your perfect guidance, unconditional love, and ongoing support. If it is in the highest good for me and All Life Everywhere, please divinely orchestrate the following in just the perfect time. (Please list your requests below)
_______________________
_______________________
________________________
I completely ________ all worries, doubts, and fears to You, ___________. As I trust You to take care of the details, everything naturally falls into place for me with amazing ease.
5. Let go of anything negative: I am now ready to ___________ and let go of _________ plus ALL issues (both known and unknown) that prevent me from living my best life now. This act of releasing enables me to ___________.
6. As your Wonderful Wisdom Within for wise advice: Dear ____, Please make it easier for me to move forward in my life by providing wise advice as I ask the following question:
______________________
Write down the answers you receive here:
_____________________________
_____________________________
___________________________
To greatly increase the benefits of doing this step, write down a tentative date when you plan to take action.
7. Be kind to yourself first: As a special treat today, I give myself permission to ___________.
Then be kind to others: My special way of being kind to someone else today is to _________.
Accept Life’s gifts: With enormous gratitude, I now agree to ____ these and even greater gifts in just the perfect time in delightful ways that bless and benefit All Life Everywhere.
Signed the Magnificent __________ Date _______
Declare with conviction: “I am an ‘Irresistible Magnet for Love, Money, Miracles, and More.’ It’s just the story of my life!”
Listen as Life exclaims: “You’re RIGHT, Magnificent One! Let me show you more evidence of how RIGHT you are!”
Ahhh…so over the top yet totally positive and DELIGHTFUL and AMAZING right?!?! I just love all the enthusiastic language…So that is what I have been working on (almost) daily. Each entry takes me about 30 minutes. They say it can only take 15 minutes, but I think that’s only if you fill out steps 1-3 and sign it (the “bare bones”). I have been filling out ALL the steps and signing…It’s been helpful.
In other news, let’s talk about nutrition on the GO. Because, as I recounted in an earlier post, I have not been spending as much time at home, so it has been a bit more a struggle to eat healthy foods that I would prefer, as sometimes I am not compelled to pack my food for ALL DAY in a cooler, as it seems the freezer pack seems to be melted by afternoon-ish so foods don’t seem so fresh. I just ran out of my Jay Robb protein packets, and now I need to re-up!!! The peeps at Jay Robb were really awesome and sent me a whole package of different protein powders for me to try!!! In fact, they delighted me with a few different protein bars (dangerously delicious, um I may or may not have eaten more than the recommended serving….) and a cool bag that I ROCKED for all of a few days until it broke (sad, but it inspired me to make my OWN bag off of Zazzle, so now I rock my own Freestyle Fitness Addiction bag, woo ha ha), and the protein powders lasted me a WHILE! They sent me an assortment of flavors of brown rice, egg white, and whey protein powders.
I must say that I had never had brown rice protein powders, and they were all pretty grody in terms of taste/texture. Maybe because I am so used to whey, but it just seemed really gritty. The egg white protein powders were very palatable, similar to whey. My favorites, though, were the whey protein powders. All the powders were SO convenient, as I would leave a few packets in my car, and once I was done sweating my ass off in boxing or kickboxing, and my muscles need that fast-acting nourishment, bam, I would pour a packet into my shaker bottle and consume a tasty and healthy protein drink of approximately 24 grams of protein, 1 g carb, and 0 g fat! Nice stats, eh? And they are free of artificial sweeteners, gluten free, and from grass-fed cows- niiiceee! Also, they come in very unique flavors like PINA COLADA! I’m all over that, son. I need to go to the Vitamin Shoppe and buy some more!
I have an exciting nutritional experiment I will embark on in a few days…will keep you posted!
That’s all for now, kiddies.
What do you think of the idea of “My Miracle Manifestation Manual”? What has helped you in transitional periods for you?
Do you like brown rice protein or egg white protein? Jay Robb protein?
After I tried the Mercola Miracle Whey in Peanut Butter Flavor (see my review (praise) here), I HAD to try the banana flavor. I LOVE banana and banana-flavored things, so I was all over it. They kindly sent me the flavor to review, and it was lovely! I have to say, that the peanut butter flavor floored me because I had never tasted such a good-tasting, actually-peanut-butter-tasting protein powder! I guess that trying so many ill-tasting, alleged “peanut butter flavor” (NOT!) protein powders set me up so when I actually TASTED one that DID taste good and like PB, I was shocked and delighted. I think, though, that since I didn’t have the previous strings of disappointments with banana-flavored protein powders (in fact, I had never tried a banana-flavored one before), that I was not as “floored.” I will tell you though, darlings, that the banana Miracle Whey is YUMMY! It’s totally banana-y and totally good, and chock-full-of-health.
“Take a look at just a few of the benefits you’ll receive when you supplement your daily diet with Miracle Whey:
Made from all-natural grass fed cows’ whey, providing more of nature’s nutrients
Is certified free of GMO ingredients, pesticides, and chemicals, protecting you from the damaging effects of chemicals and hormones*
Is cold processed, and never processed with acid chemicals, thereby retaining all its natural goodness
Provides all key amino acids, so you get all the protein building blocks your body needs*
Retains maximum biological value with beneficial micronutrients intact*
Contains the highest concentration of leucine of any dairy product, said to increase energy levels and support building of muscle mass*
Contains water-soluble fiber, which supports healthy blood sugar levels* and prebiotic properties*
Contains 25% or more glycomacropeptides for immune support, high energy, muscle building and recovery after exercise*
Contains MCTs from all-natural coconut oil for easy digestion and fast energy*
Rich in glutamic acid and branch chain amino acids which aid muscle-building and recovery *
Contains all whey microfructures, immunoglobulins and lactoferins, promoting your healthy immune function and healthy flora balance*
No sugar, sugar alcohol or artificial sweeteners added that detract from the positive benefits of whey.
Includes the same immuno compounds that are found naturally in human breast milk — responsible for providing newborns with their immune defense*
Promotes satiety, so compulsive craving for refined carbs and sweets is curbed*
Comes in your choice of six delicious flavors with no aftertaste like some powders on the market. Available in vanilla, strawberry, chocolate, blueberry, banana and peanut butter (made from all-organic peanuts)
Plus, Miracle Whey™ contains the much researched (and scientifically proven) beta glucans, so you can be sure that your immune system is getting the boost it needs.* Beta glucans modulate your immune response.* Most importantly, they don’t over-stimulate your immune system like so many other products.*”
I would say that, for me, the most significant benefit is that it is made from grass-fed cows, and free of toxins and artificial products. Ever since I got certified as a Holistic Lifestyle Coach, which required me to attend a course on improving health holistically, I became more cognizant of the pernicious effects on our bodies of hormones and chemicals from non-organic food sources, so it’s great that Mercola offers a whey from grass-fed cows! The lack of toxicity is especially relevant given the recent results from the scientific studies exposing high levels of poisons such as arsenic and cadmium in common protein powders (Mercola’s article is here; google it for more info)!
Most commonly, I used the banana protein powder to mix into my oatmeal (yum) or even to make banana sweet omelettes or banana protein pancakes. (sorry for crappy iphone pics! you get the idea, tho!)
Oatmeal
Banana Egg White Omelette
Similarly to the peanut butter Miracle Whey, I am not that excited about the amount of carbs per serving (19 carbs per 2 scoops- I typically use 1/2 to 1 scoop), but overall I would definitely recommend the banana whey as a great quality protein powder. The end! xo
I received a while back Gold Label Virgin Coconut Oil from Tropical Traditions. This was the first time I had used coconut oil, and I must say that I find it pretty awesome! I use it for cooking things that are sweeter, or even some things not sweet!! This includes protein pancakes and VEGGIES!!
Purple asparagus
the delicious cinnamon cabbage!!!
yummerz protein pancake
Their website states: “This Tropical Traditions Gold Label Virgin Coconut Oil is a truly unrefined coconut oil. This coconut oil is made on Mt. Banahaw and surrounding areas from organic coconuts. Coconuts are used fresh (within 24-48 hours of harvest) from small family farms on Mt. Banahaw and other rural places in Quezon Province, the coconut capital of the Philippines. Only the highest quality coconuts are hand-picked from each harvest. The volcanic soil of Mt. Banahaw makes these organic coconuts some of the most nutritionally rich coconuts in the world! Testing done in independent laboratories reveals higher levels of phenolic antioxidants than other coconut oils. The fresh coconut meat is shredded (wet milled), and then cold-pressed using the water from inside the coconuts to make coconut milk. The milk is then allowed to sit for about half a day, while the oil naturally separates from the heavier water. The oil is then filtered from the curds (coconut solids). No chemical or high-heat treatment is used, and this oil contains no trans fatty acids. We do NOT mass produce this oil. It is made by families who are coconut farmers using old-fashioned traditional methods that have been used in the Philippines for hundreds of years. Our coconut trees and family producers are certified organic according to strict USDA standards. The families who produce the oil are also trained according to GMP (Good Manufacturing Practice) standards and re-certified each year. This high-grade Virgin Coconut Oil has a long shelf life due to the high antioxidant properties. The Gold Label standard is our highest standard for Virgin Coconut Oil.
Virgin Coconut Oil is a food, and is one of the best cooking oils you can use. It has been a staple cooking oil for thousands of years in tropical climates. As a cooking oil, its chemical structure is kept in tact and therefore is resistant to mutations of fatty acid chains even when used in higher cooking temperatures, unlike most vegetable oils. Research shows that the medium chain fatty acids found in coconut oil boosts the body’s metabolism, raises body temperatures, and helps provide greater energy which can lead to weight loss. For hundreds of tasty recipes from people who use coconut oil, visit FreeCoconutRecipes.com.”
I have a lot more experimenting to do, but ever since I got it, I have been using it waaay more than extra virgin olive oil! I like the tropical taste it imbues I have a friend who uses it with EVERYTHING including kale, brussell sprouts, spinach– anything you can sautee! It’s good stuff.
Hello my lovelies! Long time no talk. So sorry! I suck. I want to check in with you guys and give you a recap of what’s been going on, plus some fun things to watch/try…Here it is, in no particular order.
I’ve been studying for my Precision Nutrition certification. It is AWESOME. So many times, certifications are just initials, and don’t really provide practical information, or how to apply the concepts. This PN certification is really great because it actually provides the tools for application! In fact, I just started experimenting with my new client enrollment/assessment procedures by using their materials, and will see how that works out (for me as well as my clients). TBD.
The grad school schedule is finally up! I am a major planner, so I was waiting with extreme anticipation for the Fall 2010 schedule to be released. I think I will take 3 classes my first semester in grad school. If I take 3 in fall, 4 in spring, 4 in fall, 3 in spring, I should graduate within 2 years. But…the thought of jumping into 3 classes gives me a little bit of anxiety. I know I am perfectionistic, so I think 3 classes in addition to owning my own business, and working out with the goal of a figure or fitness show soonish, plus blog, plus cleaning at the studio and the house, plus cooking, plus healing, plus social life, plus everything else…makes me wonder if I will work myself into a tizzy and counteract all the low stress lovely lifestyle I have created for myself. On the other hand, I have to weigh the anxiety that I would be EXTENDING my grad school career. I want my masters. Like now. The degree should be in my hand. So the thought of taking a long time to get my masters does not appeal to me. I think maybe I should just focus on it and do it, and not drag it out. That’s why I think I should take 3. Thoughts?
I have also been chefing it up in the kitchen! I experiment a LOT but often times things…umm…don’t turn out so fantastically (Kristina = rookie) so I don’t post up most of my “creative” endeavors. Things I recently experimented with: homemade Chocolate Mint “Cliff Bar” (FAIL)(no pic)
protein pudding with agar agar (inspiration: Alyson)(Click the pic to see Alyson's)
Peppermint Chia pudding (inspiration: Averie)(Click the pic to see Averie's)
peanut butter “encrusted” root vegetables (inspiration: Angela)(Click the pic to see Angela's)
sautéed Asian greens (from the farmers market)
banana cinnamon egg white omelette (courtesy of Mercola Banana Whey & cooked in Tropical Traditions coconut oil)
By the way, I have totally been loving:
Cauliflower for breakfast with egg whites, cinnamon & stevia (“faux” oatmeal and you sneak in a VEGGIE for breakfast!)(Yes, I’m weird- maybe)
Big bowl of veggies like brussel sprouts, kale, edamame, broccoli, etc with chicken and everything heated up and mixed with hummus, Bragg’s, nutritional yeast, and Ms Dash hot pepper flakes. DELISH!
Went on a beautiful hike with the boo & dogs in Los Gatos. Look at Luke, all passed out! Abso-lutely-frikkin-ADORABLE!
I saw this clip and posted this on my FB page, but also wanted to post it here, in case you missed it. I love the positivity and enthusiasm, and I think she is hilarious!
I want to post a few things I am grateful for:
I am grateful for morning workouts
I am grateful for two adorable, vibrant dogs
I am grateful for my increasing healing
I am grateful for my friend, Crystal, who helps hold me down
I am grateful for the time I have now to share with you, and just be and reflect
I am grateful for new songs on my playlist that amp me up
I am grateful to Amanda for inspiring the GRATITUDE
Here is the freestyle fitness move of the week. I’ll call it “of the week” but I don’t know if weekly will be the case. Let’s just say “of the week.” The move is…a handstand!! I LOVE handstands. (Below- old school pics of me.) They are FUN, they are great for shoulder strength & stability, and by angling your feet in different ways, you place a huge demand on your core! Beginners, start against a wall and just HOLD a handstand. Peeps who are comfortable with holding handstands, I dare you to position your legs in different configurations! It’s hard! But good! And it looks badass. What do you think??
I am a certified personal trainer, avid fitness enthusiast, and creator of Freestyle Fitness Addiction. Come visit frequently, as I add articles, video clips, and personal blog posts related to building strength, power, and stability in fun, outside-of-the-box ways; nutrition; inspiration; injury prevention and rehab; figure and fitness; local attractions; random ruminations, and daily personal life. When not driven by my fitness addiction, some of my favorite things include being a badass with my hoodie up, sparkles, and kittens.
(source)
![[del.icio.us]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/delicious.png)
![[Digg]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/digg.png)
![[Facebook]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/facebook.png)
![[LinkedIn]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/linkedin.png)
![[Reddit]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/reddit.png)
![[Slashdot]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/slashdot.png)
![[Squidoo]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/squidoo.png)
![[StumbleUpon]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/stumbleupon.png)
![[Technorati]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/technorati.png)
![[Twitter]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/twitter.png)
