#51/71 Up The Ante
Hey guys, Long time no hear! I apologize for not keeping up unfortunately sometimes Life gets in the way. This week's blog is about being stuck on a plateau and the need to "Up the Ante." The weigh in: 204lb. Deja Vu? Pretty much I'm embarrassed to say in the last month my weight has fluctuated as low as 201lb and as much as 206lb. So for the most part no really change in the last month. What has changed however is the realization things need to change if you expect progress in your weight loss goals.
So, what have I done to up the ante? Well for 1) I've recruited my wife, Nikki into some of my physical activities. Several weeks back Nikki, Andy and myself walked a fun run for the community. No we didn't finish 1st, But we didn't finish last either. The point is we got up and started to move. The impact was positive for both us. In fact, Nikki with her Co-Worker just started on the Weight Watcher program. And as for myself, I've been writing about purchasing the P90X program...yep I got it! Been studying the program and will begin the program June 1 right after the 3 day weekend. What's awesome about the program it also offers a nutrition and diet plan with recipes. So, between Nikki and I our eating habits will be changing as well.
If you haven't been feeling or seeing any progress, maybe it's time to up the ante, I'm sure you will be pleasantly surprised! You guys should be seeing more blogs on a regular basis again. Life is starting to level off and on side note...Andy is going through Potty Training...but that's a whole story reserved for another time!
Just Live,
Anthony
Friday, May 28, 2010
Saturday, April 24, 2010
Stupid is Stupid does...
#18/71 Set small goals
Throughout your life, you may notice there are certain laws or concepts that are universal or overlaps in all aspects of your life. I.e. Measure twice, cut once, Think before you speak, Aim at nothing and you'll hit it every time! Setting goals is so important yet how many of us do it...then actually follow through? This weeks blog is about setting small goals.
The weigh-in? First I want to apologize to my readers I was so crazy busy last week I didn't get to blog in. But, the weigh in is the same for the last couple of weeks. I'm at 204lb. I dont know about your progress, but it's obvious to me this seems to be my new set point. Originally it was around 210-215lb. I've plateaued. And it sure doesn't seem like I've progressed much in the last 60 days. But, like all things it takes time. I can tell you that my eating habits have changed, my pedometer is showing an all time high around 60-70k steps a week. I'm conscious about portion control and have increased my water intake. So, why the plateau? I'm sure there are plenty reasons, but I'm confident in saying my body has adjusted to the decreased calorie intake. There is always room for improvement ie. less creamer or no creamer in my coffee each day, less condiments in my food. I can tell you I've even reduced the frequency of going to Chinese buffets(one of my great weaknesses...geez I love to eat, but then again who doesn't). So, why the plateau? I still haven't implemented a daily exercise routine. Life always seems to get in the way.
Setting small goals is essential to weight loss like everything else. I had read this great example. Just like working on losing 50lbs plus is pretty overwhelming so is eating a whole stick of Salami(don't you love the food examples). Try eating a whole stick of Salami in one sitting: It's just not going to happen and if you try odds are you're going to get sick! On the other hand, eating a slice here or there is much more manageable. My small goal currently is just getting under 200lb. It's just 4lbs right? Shouldn't be too tough? Hey when you plateau even 1lb seems impossible.
The solution is "easy" work out on a regular basis. MAKE TIME to work out, life shouldn't get in the way especially if getting in the way could cost your health. but here's something exciting I'm in process of getting the P90X program. I've had a number of friends whose been on it and it is effective. A ton of hard work, but well worth it if you are able to achieve your weight loss goals and become stronger and healthier in the process. I'll keep you guys updated! So, everyone hold me accountable right now the small goal is to get under 200lb. Wish me luck!
Just live,
Anthony
Throughout your life, you may notice there are certain laws or concepts that are universal or overlaps in all aspects of your life. I.e. Measure twice, cut once, Think before you speak, Aim at nothing and you'll hit it every time! Setting goals is so important yet how many of us do it...then actually follow through? This weeks blog is about setting small goals.
The weigh-in? First I want to apologize to my readers I was so crazy busy last week I didn't get to blog in. But, the weigh in is the same for the last couple of weeks. I'm at 204lb. I dont know about your progress, but it's obvious to me this seems to be my new set point. Originally it was around 210-215lb. I've plateaued. And it sure doesn't seem like I've progressed much in the last 60 days. But, like all things it takes time. I can tell you that my eating habits have changed, my pedometer is showing an all time high around 60-70k steps a week. I'm conscious about portion control and have increased my water intake. So, why the plateau? I'm sure there are plenty reasons, but I'm confident in saying my body has adjusted to the decreased calorie intake. There is always room for improvement ie. less creamer or no creamer in my coffee each day, less condiments in my food. I can tell you I've even reduced the frequency of going to Chinese buffets(one of my great weaknesses...geez I love to eat, but then again who doesn't). So, why the plateau? I still haven't implemented a daily exercise routine. Life always seems to get in the way.
Setting small goals is essential to weight loss like everything else. I had read this great example. Just like working on losing 50lbs plus is pretty overwhelming so is eating a whole stick of Salami(don't you love the food examples). Try eating a whole stick of Salami in one sitting: It's just not going to happen and if you try odds are you're going to get sick! On the other hand, eating a slice here or there is much more manageable. My small goal currently is just getting under 200lb. It's just 4lbs right? Shouldn't be too tough? Hey when you plateau even 1lb seems impossible.
The solution is "easy" work out on a regular basis. MAKE TIME to work out, life shouldn't get in the way especially if getting in the way could cost your health. but here's something exciting I'm in process of getting the P90X program. I've had a number of friends whose been on it and it is effective. A ton of hard work, but well worth it if you are able to achieve your weight loss goals and become stronger and healthier in the process. I'll keep you guys updated! So, everyone hold me accountable right now the small goal is to get under 200lb. Wish me luck!
Just live,
Anthony
Sunday, April 11, 2010
How much Longer?!
#35/71 Stay Busy.
WoW, Life just doesn't slow down. Life doesn't wait for you, it just keeps going! The last several weeks, I've put things to the side adjusted my priorities and just hang on for dear life. On the positive, I've seen results unfortunately it wasn't in the actual weight lost numbers.
The weigh-in: 204lb.
If you guys have been keeping track of my blog or follow me on Twitter or Facebook you'll know that I've been rushing to get Andy's Playset together. Well Saturday late afternoon it was officially "done". And here it is:
http://twitpic.com/1eyymb
And this is why I put everything including my weight loss goals aside:
http://twitpic.com/1eya52
Today's tip is to Stay Busy. Although I didn't lose any weight this week I've keep my TV watching to a minimum basically just whatever Andy wants to watch which is usually Sprout/Nick JR on Cable and the DVDs Cars and Lady and the Tramp! Stay busy and stay active. Because it's the little things that matter to your weight loss. While my exercise this week was a minimum my pedometer was at all time high. 60,258 and that's not discounting the calibration issue. Basically I'm well over 70,000 steps. I've kept my food intake within tolerance. On another front, I've registered to do a fun walk with Andy in tow(Stroller) for next month. Always stay busy. Just sealing the wood the last couple of weeks has strengthen my legs. After the time change there is more sunlight and I've began walking in the evening again with him, which gives Mommy a mental break. I can tell you just playing with your child(ren) will help you burn more calories and brings up your quality of life especially with your family. So, the numbers don't say everything. What I can tell you is this week has been productive. Remember the point is not just the weight loss, it's also to live your life in a positive manner. Better health, better life and I can attest this will reflect in your life both at work and at home. Stay busy, stay active and just live!
To your health,
Anthony
WoW, Life just doesn't slow down. Life doesn't wait for you, it just keeps going! The last several weeks, I've put things to the side adjusted my priorities and just hang on for dear life. On the positive, I've seen results unfortunately it wasn't in the actual weight lost numbers.
The weigh-in: 204lb.
If you guys have been keeping track of my blog or follow me on Twitter or Facebook you'll know that I've been rushing to get Andy's Playset together. Well Saturday late afternoon it was officially "done". And here it is:
http://twitpic.com/1eyymb
And this is why I put everything including my weight loss goals aside:
http://twitpic.com/1eya52
Today's tip is to Stay Busy. Although I didn't lose any weight this week I've keep my TV watching to a minimum basically just whatever Andy wants to watch which is usually Sprout/Nick JR on Cable and the DVDs Cars and Lady and the Tramp! Stay busy and stay active. Because it's the little things that matter to your weight loss. While my exercise this week was a minimum my pedometer was at all time high. 60,258 and that's not discounting the calibration issue. Basically I'm well over 70,000 steps. I've kept my food intake within tolerance. On another front, I've registered to do a fun walk with Andy in tow(Stroller) for next month. Always stay busy. Just sealing the wood the last couple of weeks has strengthen my legs. After the time change there is more sunlight and I've began walking in the evening again with him, which gives Mommy a mental break. I can tell you just playing with your child(ren) will help you burn more calories and brings up your quality of life especially with your family. So, the numbers don't say everything. What I can tell you is this week has been productive. Remember the point is not just the weight loss, it's also to live your life in a positive manner. Better health, better life and I can attest this will reflect in your life both at work and at home. Stay busy, stay active and just live!
To your health,
Anthony
Saturday, April 3, 2010
You too Fat?! Eat more Vegetables!
#1/71 Prioritize.
Ages ago, I remember this stand-up routine by John Pinette about Chinese Buffets and Fat people. It was hilarious below is the youtube video.
http://www.youtube.com/watch?v=vz8D1dAhHq4
I thought this would be great way to start this week blog. My weigh in?
203lbs.
Am I surprised at the number? No, not really I've become familiar with how my body reacts with outside influences such as calories intake and exercise. which goes into this week's theme. Prioritize. If you have been following my blog and/Facebook or Twitter you'll know I've been trying to put together Andrew's Playset. As I buddie told me when I asked him to help..."It's not a swing set it's a Playset!" I have to agree because when Nikki and pulled the pieces out of the 2 boxes which weighed in over 300lb. there were over 300 wooden pieces! All of which has to be sealed before assembly to avoid water damage. Well I'm about half-way done. And since I'm trying to beat the 4/16 Birthday deadline and trying to coordinate help in the assembly of the set, I've decided to put everything aside and have this as my priority. On a side note, I still need to do our taxes...so busy 2 weeks for me!
When it comes to weight loss Prioritizing is also the key. I use to believe I just need to find time to exercise or to put my lunches together. Now I know I need to MAKE time to do those things or they will never be done. You'll always find something more important, like laundry, cleaning the house, dishes, general paperwork. And no matter how many things you take off of your To Do list you'll never find the time to exercise or eat healthy. Fact is it's called Fast Food for a reason. Society as a whole is giving up our health, money and even freedoms for the sake of convenience. So, you may not be able to make your bed or do laundry immediately you need to exercise, you need to plan your meals. I assure you those things will get done too in time. Dont give up your health for the little things. Because without your health everything else is pointless. That's just my 2 cents this week.
Just Live,
Anthony
Ages ago, I remember this stand-up routine by John Pinette about Chinese Buffets and Fat people. It was hilarious below is the youtube video.
http://www.youtube.com/watch?v=vz8D1dAhHq4
I thought this would be great way to start this week blog. My weigh in?
203lbs.
Am I surprised at the number? No, not really I've become familiar with how my body reacts with outside influences such as calories intake and exercise. which goes into this week's theme. Prioritize. If you have been following my blog and/Facebook or Twitter you'll know I've been trying to put together Andrew's Playset. As I buddie told me when I asked him to help..."It's not a swing set it's a Playset!" I have to agree because when Nikki and pulled the pieces out of the 2 boxes which weighed in over 300lb. there were over 300 wooden pieces! All of which has to be sealed before assembly to avoid water damage. Well I'm about half-way done. And since I'm trying to beat the 4/16 Birthday deadline and trying to coordinate help in the assembly of the set, I've decided to put everything aside and have this as my priority. On a side note, I still need to do our taxes...so busy 2 weeks for me!
When it comes to weight loss Prioritizing is also the key. I use to believe I just need to find time to exercise or to put my lunches together. Now I know I need to MAKE time to do those things or they will never be done. You'll always find something more important, like laundry, cleaning the house, dishes, general paperwork. And no matter how many things you take off of your To Do list you'll never find the time to exercise or eat healthy. Fact is it's called Fast Food for a reason. Society as a whole is giving up our health, money and even freedoms for the sake of convenience. So, you may not be able to make your bed or do laundry immediately you need to exercise, you need to plan your meals. I assure you those things will get done too in time. Dont give up your health for the little things. Because without your health everything else is pointless. That's just my 2 cents this week.
Just Live,
Anthony
Saturday, March 27, 2010
Time to do like a Cowboy...
#68/71 Stop being a perfectionist.
Time to do like a Cowboy and get back on the saddle! WoW, what a crazy week. I've been busy filming 3 days of it, Nikki and I caught some kind of Sinus Infection/cold and I survived an Audit with my team and have had added responsibilities to my position. Oh to top it off I'm racing against time to put Andy's swing set together before his Birthday, BTW I was corrected by one of my friends helping that its not a swing set its a freaking PlaySet(Swings, Slides, Fort and Sandbox). Now, for my weigh in:
203 lbs.
Yep, with all the craziness I managed to get back on track some how, some way. Dont ask because I don't know how I did it. but, it does go into this weeks theme:
Stop Being a Perfectionist.
A little while back I read an article about why perfectionists are well...perfectionist. The article discuss the reasons for this is simply they have a fear of failure so instead they wont do anything unless they do everything perfect which ultimately causes them to not act at all. I can't say if that is true for all perfectionist, but I can say I am a perfectionist and I do have a fear of failure. Take this weight loss journey. My initial idea was I was going to lose weight consistently and I have little to no issues. I can tell you and if you've been reading my blog that has not been the case. I am fearful each Friday when I get on that scale. "What do I tell my readers if I fail...again?" This has been a growing experience for me. Each week I've been forced to face my successes, failures and the reasons why.
What I have learned in weight loss as well as life, the only time you really fail is when you stop getting back up and trying. You will have good weeks and you will have bad weeks. This week has been crazy, but the upcoming week I'll get back on planning my meals out, hitting the gym and basically just keeping busy instead of sitting on my butt and finishing off those Girl Scout cookies(oh how I love those Thin Mints). As I mentioned, I don't know why I lost weight this week; I can tell you I still watched what I ate, I controlled my portions, stayed active and made it a habit to eat breakfast. Do like a Cowboy and get back on the saddle! I have 3 words for you this week and every week. In fact make it your mantra: Don't give up! Don't give up...DONT GIVE UP!
Just live,
Anthony
PS Hey guys if you know anyone whose trying to lose weight refer them to my blog. I love to have new followers and really love hearing from you guys!
Time to do like a Cowboy and get back on the saddle! WoW, what a crazy week. I've been busy filming 3 days of it, Nikki and I caught some kind of Sinus Infection/cold and I survived an Audit with my team and have had added responsibilities to my position. Oh to top it off I'm racing against time to put Andy's swing set together before his Birthday, BTW I was corrected by one of my friends helping that its not a swing set its a freaking PlaySet(Swings, Slides, Fort and Sandbox). Now, for my weigh in:
203 lbs.
Yep, with all the craziness I managed to get back on track some how, some way. Dont ask because I don't know how I did it. but, it does go into this weeks theme:
Stop Being a Perfectionist.
A little while back I read an article about why perfectionists are well...perfectionist. The article discuss the reasons for this is simply they have a fear of failure so instead they wont do anything unless they do everything perfect which ultimately causes them to not act at all. I can't say if that is true for all perfectionist, but I can say I am a perfectionist and I do have a fear of failure. Take this weight loss journey. My initial idea was I was going to lose weight consistently and I have little to no issues. I can tell you and if you've been reading my blog that has not been the case. I am fearful each Friday when I get on that scale. "What do I tell my readers if I fail...again?" This has been a growing experience for me. Each week I've been forced to face my successes, failures and the reasons why.
What I have learned in weight loss as well as life, the only time you really fail is when you stop getting back up and trying. You will have good weeks and you will have bad weeks. This week has been crazy, but the upcoming week I'll get back on planning my meals out, hitting the gym and basically just keeping busy instead of sitting on my butt and finishing off those Girl Scout cookies(oh how I love those Thin Mints). As I mentioned, I don't know why I lost weight this week; I can tell you I still watched what I ate, I controlled my portions, stayed active and made it a habit to eat breakfast. Do like a Cowboy and get back on the saddle! I have 3 words for you this week and every week. In fact make it your mantra: Don't give up! Don't give up...DONT GIVE UP!
Just live,
Anthony
PS Hey guys if you know anyone whose trying to lose weight refer them to my blog. I love to have new followers and really love hearing from you guys!
Saturday, March 20, 2010
It's just a number right?!!
#66/71 Quit the numbers game.
WoW?! What a crazy week! Tuesday I somehow manage to schedule 3 doctor appointments. 1 with my regular doctor, dentist and my optometrist! Wednesday and Thursday I spend filming and the rest of the week putting my house back together again from neglect! As for my weigh-in on Friday. 205lb again.
This week's theme is as you've read repeatedly dont get stuck on the numbers. If I was I'd be pretty depressed and in actuality it does wear on me. I can say it is you the readers that keep me going. If I didnt' blog I'd already would have given up on this weight loss like so many other times before. But, by the end of the year you will see at least 71 blog entries for each tip that was on the original blog. Whether I blow up like King Fatty or I hit my goal weight! I sincerely believe if you keep driving you will get there. When I talk about my crazy week I dont just mean my activities I mean the scale as well. The last couple of weeks my body has been out of whack. Just this week alone at one point I was at 210lb! I think my body was still recovering from the stomach virus that I got from Nikki and Andy. I mean Come on, do you actually believe somehow I gain 5 lb in a week and lost it in the same amount of time? No...there is other factors that affect weight. I've read and know plenty of people who specifically are not scale watchers. I do for recording reasons, but you can see the scale is not always your friend! It will just make you manic!
So, on a positive note my Doctor gave me the results to my tests and I'm proud to say I'm in better health then I was 4 months ago. So whatever I'm doing it's an improvement. Which is the whole point of losing weight, not just to fit into a speedo(no, I'm not going to wear a Speedo) for the summer, but to live a healthy lifestyle. My optometrist also reported my vision is the same as it was over 5 years ago outside of age catching up with me and having to use reading glasses! Don't get stuck on the numbers, a better measurement is how loose your clothes fit? How about the realization you aren't coughing up a lung anymore when you walk from your office to the parking lot? If you hit a plateau which I have don't get discouraged, change your habits whether eating or exercising. The human body is an incredible piece of machinery. Unfortunately it didn't come with a manual. What works for others may not work for you. Your body adapts quickly. If you see that plateau it maybe time for you to change up your exercise routine. I have 3 more days of filming next week and I'll be able to get back to some order. Don't get stuck on the numbers. Wish me luck this week!
Just Live,
Anthony
WoW?! What a crazy week! Tuesday I somehow manage to schedule 3 doctor appointments. 1 with my regular doctor, dentist and my optometrist! Wednesday and Thursday I spend filming and the rest of the week putting my house back together again from neglect! As for my weigh-in on Friday. 205lb again.
This week's theme is as you've read repeatedly dont get stuck on the numbers. If I was I'd be pretty depressed and in actuality it does wear on me. I can say it is you the readers that keep me going. If I didnt' blog I'd already would have given up on this weight loss like so many other times before. But, by the end of the year you will see at least 71 blog entries for each tip that was on the original blog. Whether I blow up like King Fatty or I hit my goal weight! I sincerely believe if you keep driving you will get there. When I talk about my crazy week I dont just mean my activities I mean the scale as well. The last couple of weeks my body has been out of whack. Just this week alone at one point I was at 210lb! I think my body was still recovering from the stomach virus that I got from Nikki and Andy. I mean Come on, do you actually believe somehow I gain 5 lb in a week and lost it in the same amount of time? No...there is other factors that affect weight. I've read and know plenty of people who specifically are not scale watchers. I do for recording reasons, but you can see the scale is not always your friend! It will just make you manic!
So, on a positive note my Doctor gave me the results to my tests and I'm proud to say I'm in better health then I was 4 months ago. So whatever I'm doing it's an improvement. Which is the whole point of losing weight, not just to fit into a speedo(no, I'm not going to wear a Speedo) for the summer, but to live a healthy lifestyle. My optometrist also reported my vision is the same as it was over 5 years ago outside of age catching up with me and having to use reading glasses! Don't get stuck on the numbers, a better measurement is how loose your clothes fit? How about the realization you aren't coughing up a lung anymore when you walk from your office to the parking lot? If you hit a plateau which I have don't get discouraged, change your habits whether eating or exercising. The human body is an incredible piece of machinery. Unfortunately it didn't come with a manual. What works for others may not work for you. Your body adapts quickly. If you see that plateau it maybe time for you to change up your exercise routine. I have 3 more days of filming next week and I'll be able to get back to some order. Don't get stuck on the numbers. Wish me luck this week!
Just Live,
Anthony
Friday, March 12, 2010
To Lose Weight I need to gain Weight first?!! Huh?!
#05/71 Get Pumped!
Wow! What a crazy week! Andrew and Nikki got the Rota virus, which includes me in a milder form, and the weather has been just terrible! I can tell you between the Virus and the Weather it's thrown me off course...but just a little.
My weigh-in this week 205Lb. OMG?!!! What's up with that? Well I think the above explains part of it. I can tell you this virus just totally dehydrates you and your body goes on defense and retains whatever water it can get! The other part is this week I've started on my bodybuilding regiment. Which goes into this weeks blog: Get Pumped!
The theory is muscle burns more calories than fat. From what I've studied, there are arguments on both sides of the fence with most of it leaning toward that theory. My thoughts is whether you focus strictly on cardio workouts you will still need to work on building up your strength. I'll be hitting 40 this year and my wife loves to tease me about it. I guess everyone fears aging. For women in general they fear getting old, wrinkly and not as desirable. For men they fear losing their strength and vigor and let's not forget male pattern baldness, but we're just not going to go there!
The last time I took weightlifting seriously was in my 20s with a friend from church who literally transform from 110lb weakling to well-defined and strong individual. Right now, that's not a priority of mine, but I have added resistance training to my weight loss program. I can tell you I'm embarrassed at how weak I feel and this week I've been incredibly sore from the training.
A magazine I enjoy subscribing to is Men's Fitness. Besides great articles on all things involving guys and fitness one of my highlights is reading Roy Johnson's editorials. They are always inspiring and helps motivate me in my fitness goals. If you get a chance subscribe to the magazine and/or follow Roy Johnson on Twitter @roysj
So, to sum it up this week...Family sick, I'm sick...dehydrated and lifting weights all part of my weight gain but, I'm not sweating it because I saw these two pictures and am reminded I am progressing! Take a look for yourself. 2 pictures roughly 30 days apart!
http://twitpic.com/18a9dc back Mid-February(BTW you may need to rotate the pic) and
http://twitpic.com/17ubpk 2 days ago.
Try adding Resistance Training to your fitness goals and get Pumped!
Just Live,
Anthony
Wow! What a crazy week! Andrew and Nikki got the Rota virus, which includes me in a milder form, and the weather has been just terrible! I can tell you between the Virus and the Weather it's thrown me off course...but just a little.
My weigh-in this week 205Lb. OMG?!!! What's up with that? Well I think the above explains part of it. I can tell you this virus just totally dehydrates you and your body goes on defense and retains whatever water it can get! The other part is this week I've started on my bodybuilding regiment. Which goes into this weeks blog: Get Pumped!
The theory is muscle burns more calories than fat. From what I've studied, there are arguments on both sides of the fence with most of it leaning toward that theory. My thoughts is whether you focus strictly on cardio workouts you will still need to work on building up your strength. I'll be hitting 40 this year and my wife loves to tease me about it. I guess everyone fears aging. For women in general they fear getting old, wrinkly and not as desirable. For men they fear losing their strength and vigor and let's not forget male pattern baldness, but we're just not going to go there!
The last time I took weightlifting seriously was in my 20s with a friend from church who literally transform from 110lb weakling to well-defined and strong individual. Right now, that's not a priority of mine, but I have added resistance training to my weight loss program. I can tell you I'm embarrassed at how weak I feel and this week I've been incredibly sore from the training.
A magazine I enjoy subscribing to is Men's Fitness. Besides great articles on all things involving guys and fitness one of my highlights is reading Roy Johnson's editorials. They are always inspiring and helps motivate me in my fitness goals. If you get a chance subscribe to the magazine and/or follow Roy Johnson on Twitter @roysj
So, to sum it up this week...Family sick, I'm sick...dehydrated and lifting weights all part of my weight gain but, I'm not sweating it because I saw these two pictures and am reminded I am progressing! Take a look for yourself. 2 pictures roughly 30 days apart!
http://twitpic.com/18a9dc back Mid-February(BTW you may need to rotate the pic) and
http://twitpic.com/17ubpk 2 days ago.
Try adding Resistance Training to your fitness goals and get Pumped!
Just Live,
Anthony
Subscribe to:
Posts (Atom)
