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After a long heavy work out I like to have something a savory. Here I am having grilled chorizo sausage on thin sliced whole grain bread a spread of chinese mustard to give a bit of kick and alfalfa sprouts. On the side low fat cottage cheese, sliced tomato, and a sliced kiwi. The tomato, kiwi and cottage cheese I have found goes well with this meal as it gives a cooling to the spicy sausage and mustard. 2 Thin slice whole wheat bread 5 grams of alafafa sprouts 2 small tomato's sliced 1 kiwi sliced 2 Chorizo sausage 1 tbs of chinese style mustard 3 tbs of low fat cottage cheese

On one of my trips into Crest I came by something instresting Okra that has been dehydrated. Okra crips is what they are called and can be purchased in bulk for not  to much money. They have been making a good chip alternative when I have a sandwhich or just need a snack. There is almost no salt high fiber and moderate carbs. I usually can't just eat one but have to get a handful. I was able to pick up a Huge bag for about 9 dollars. You might want to give them a try for a crunchy snack. Avaiable at Crest Markets.  Also aviable on Amazon .

Those who seek Knowledge have the power to change the world and themeslves. The shape all of those around them for the better or for worse. They are a master of the mind and body. These people shall lead us into the future of glory and pain. They will not be stoped by anyone but only answerable to themselves. Knowledge is what makes a people a nation let us learn from our misstakes and be free. Free from crime, poverty, hate and ill of body. Seek knowledge and change your world.

The Iron Kingdoms is a land dominated by mighty warcasters, arcanists who command the terrifying war machines called warjacks. While these epic figures lead armies and shape the futures of their nations, other powerful individuals, no less skilled, forge their own destinies in steam and steel. Called to Battle is a collection of stories focused on the Iron Kingdoms¿ unsung heroes, its skilled mercenaries, and even the horrifying villains who haunt its darker reaches. Track a target through the frozen north with Kell Bailoch, a deadly sharpshooter who kills for the highest bidder; hunt down a group of corrupted human magic users with Narn, a merciless Iosan mage hunter; uncover a sinister sabotage plot with Arlan Strangewayes, Cygnar's premier arcane mechanik; and endure a terrifying journey into the mind of General Gerlak Slaughterborn, a monstrous blighted trollkin with a penchant for devouring his enemies whole and screaming. These stories draw you deeper into the wartorn lan...

Today on the plate for a pre-work out meal I'm having spinich stuffed ravioli, ground turkey topped with alfalfa sprouts, alvacado slices and celeary sticks. Made a pretty good meal and very healthy. Not to heavy on the stomach before working out.  Save a bit of the water you cooked the ravioli in with the reduced juices of the cooked turkey makes a good sauce with a few pinches of garlic and onion powder. 1 Sliced Celary Stalk 1/2 small alvacado sliced 6 Medium Stuffed Ravioli  (1 serv Frozen from store) 150 grams of cooked ground turkey. 5 Grams of alfalfa sprouts

Thou does not speak confusion but speak very much confusion for thee is a master of disguise and of passion. For thy heart speaks many words but say nothing to thee. For thy lets forth ye words of merriment and joy. To all is all and is none at all for it's one to seek knowledge and light with in ones little world. By Christopher Simms

Hit a New Personal Best on Leg Press 36 Reps at 360lbs. So this week I down to 252lbs from 320 so 68 pounds lost in the last 8 months. I'm so happy to achive this in such a small amount of time. It's really affected everything in my life and I'm the happiest I have ever been in so many years. Those out there struggling with being over weight you can do it! I know you can. After a week of rest I have started into phase 4 of my workouts. Looking forwarded to the next 8 weeks.

Fourteen-year old Sophronia is the bane of her mother's existence. More interested in dismantling clocks and climbing trees than proper etiquette at tea - and god forbid anyone see her atrocious curtsy - Mrs. Temminnick is desperate her daughter become a proper lady. She enrolls Sophronia in Mademoiselle Geraldine's Finishing Academy for Young Ladies of Quality. But little do Sophronia or her mother know that this is a school where ingenious young girls learn to finish all right - but it's a different kind of finishing. Available on Amazon and audible .   Review: Another one of Gail Carriger's leading books of a Victorian steam punk era. I can't get enough of these books and hope for many more!

Hail to the fathers of the east ....    bringers of wind.  Hail to the mothers of the west.... bringers of earth. Hail to the Sisters of the south...... bringers of fire. Hail to the brothers of the north ... bringers of water.  We call upon out ancestors before us to bless this passing of day...  Come to us and shake the tree of time.  Let it be of the day when all is to come and the past is to leave by night  By Christopher Simms

To blast too, To blast too came from the water blue. Blast two, Blast to from what dew do thee come from. From the ocean dew from which I come. I sway in thy wind and cross great lands of few. Though I'm small. I flew, I flew drifting in the winds of Olden Times I grew, I grew to heavy to be carried by the winds no more, no more. Down I came, Down I came and down I came upon you. By Christopher Simms

Mercy Thompson's world just got a whole lot bigger... A collection of all-new and previously published short stories featuring Mercy Thompson, "one of the best heroines in the urban fantasy genre today" (Fiction Vixen Book Reviews), and the characters she calls friends...

He is always there by our side watching and guiding us. Teaching all that he has learned to us from his life time. Providing all that is needed at home. Strong and firm in his ways he goes about his work never complaining. He always find time to be with his children and wife. He is the man of the house and master of his domain. We go to learn about the world and its history. All is good about him even when he makes a mistake.  We love him like a hero as no other can. Standing by him brings us joy to our hearts. We can only hope that we can be as good as him when it is time for us to do the same. We call him by the name of Father. By Christopher Simms

Listen up lady's I'm going to share with you a great article written by Michael Matthews on Workout's I highly recommend you read up on it.  Check it here.   Muscle for Life: Workout for Women

 Listen up lady's I'm going to share with you a great article written by Michael Matthews on Workout's I highly recommend you read up on it.  Check it here.   Muscle for Life: Workout for Women

Humanity is losing the war. The once-mighty space navies have been crippled, officers and crew have been stretched to the limit, and Earth herself has come under heavy attack. The end cannot be long delayed. For Admiral Smith and the crew of HMS Ark Royal, the stakes have never been so high. The one hope is to make contact with alien factions that might oppose the war. But, as Ark Royal sets off on a desperate diplomatic mission, it rapidly becomes clear that there are both human and alien factions that wish to fight the war to the bitter end - and that her previous missions have sown the seeds of success...or total failure. ©2014 Christopher G. Nuttall; (P)2014 Audible Inc. Available at Audible Warspite: Ark Royal, Book 4

Rumble, rumble goes my stomach today while rummaging around in the frig looking for something to eat for lunch. Staying "Healthy" can be hard when caught with out anything prepared and needing it fast. Today's time flies by with us spinning around in our shoes when trying to get this or that done.  So putting something to eat can be a difficult decision. The first step is keeping things in the frig and pantry that you can throw together. Today I so happen to have a left over tomatoes, cottage cheese, English muffin and in the far back of the pantry a can of tuna.  From the frig I pulled out some frozen Kale that didn't get used when making a casserole. So slice up the tomato and scoop a few spoons of the cottage cheese dose the deal. Toast up the English Muffin to spread the on the tuna with some warmed in the microwave kale does a decent sandwich.  From these we get a small amount of Fat which is all good fats that is needed by the body. Some quick and long burning c...

for one... as one...    we are one.... one love shared....  two hearts as one... one beat from two hearts...      the day will come... when two will be one...    and one will be left from the two...  and will beat only as one...    by Christopher Simms

Humanity is losing the war. The once-mighty space navies have been crippled, officers and crew have been stretched to the limit, and Earth herself has come under heavy attack. The end cannot be long delayed. For Admiral Smith and the crew of HMS Ark Royal, the stakes have never been so high. The one hope is to make contact with alien factions that might oppose the war. But, as Ark Royal sets off on a desperate diplomatic mission, it rapidly becomes clear that there are both human and alien factions that wish to fight the war to the bitter end - and that her previous missions have sown the seeds of success...or total failure. ©2014 Christopher G. Nuttall; (P)2014 Audible Inc. Available at Audible The Trafalgar Gambit: Ark Royal, Book 3

The Galactics arrived with their Battle fleet in 2052. Rather than being exterminated under a barrage of hell-burners, Earth joined a vast Empire that spanned the Milky Way. Our only worthwhile trade goods are our infamous mercenary legions, elite troops we sell to the highest alien bidder. In the third book in the series, James McGill is deployed on another alien world. His third interstellar tour is different in every way. Rather than meeting up with a primitive society, this time he's headed to an advanced world. Tau Ceti, better known as Tech World, is the central trading capital of Frontier 921. McGill figures he's lucked out. The assignment looks dull but luxurious. Tau Ceti boasts a planet-wide city with a trillion inhabitants, all of whom are only interested in making a few credits. But all is not well on Tech World. The Empire is crumbling, an invasion is coming, and McGill's easy ride through life and death has come to an end. ©2014 B. V. Larson; (P)2014 Audibl...

 Fridays body blast workout! No pain no gain!   Barbell Curl  -  How to preform exercise Close-Grip Bench Press  -  How to preform exercise Hammer Curl  -  How to preform exercise Dip  -  How to preform exercise Cable Crunch  -  How to preform exercise Capt's Chair Leg Raise  -  How to preform exercise Decline Crunch -  How to preform exercise

Fridays body blast workout! No pain no gain! Barbell Curl  - How to preform exercise Close-Grip Bench Press  - How to preform exercise Hammer Curl  - How to preform exercise Dip  - How to preform exercise Cable Crunch  - How to preform exercise Capt's Chair Leg Raise  - How to preform exercise Decline Crunch - How to preform exercise

The Galactics arrived with their Battle fleet in 2052. Rather than being exterminated under a barrage of hell-burners, Earth joined a vast Empire that spans the Milky Way. Our only worthwhile trade goods are our infamous mercenary legions, elite troops we sell to the highest alien bidder. In 2122 a lost colony expedition contacts Earth, surprising our government. Colonization is against Galactic Law, and Legion Varus is dispatched to the system to handle the situation. Earth gave them sealed orders, but Earth is 35 lightyears away. The Legion commanders have a secret plan of their own. And then there's James McGill, who was never too good at listening to authority in the first place.... In Dust World, book two of the Undying Mercenaries Series, McGill is promoted to Specialist and sent to a frontier planet outside the Empire. Earth's status within the Empire will never be the same. ©2014 B. V. Larson; (P)2014 Audible, Inc.   Available at Audible AudioBook Dust World: Undying Me...

Okay so not so much everywhere. But the body is composed of water about 50% for Females and 60% for males. Its very important to ensure you keep a good ratio of water are it is used by the body in so many ways. Keeping hydrated is important and so very easy to do however 90% of the population doesn't maintain a healthy level. Soda, pop or what ever you call it is not very healthy. Most have a lot of calories that your taking in and can really throw off any weight loss program. Diet soda  is just as bad since artificial surges are used to sweeten the beverage not to mention the acid and flavorings added. Over all these play havoc on the body and just not good for it. There are many studies out on the Net a quick Google search will give you lots to read on. Juice is just as bad on surgery compounds  and usually contains 5-8 servings of fruit than what the body needs. Also juice is high on carbs which makes it great when your sick or need to recover but over all you shouldn't d...

In the 20th century Earth sent probes, transmissions, and welcoming messages to the stars. Unfortunately, someone noticed. The Galactics arrived with their battle fleet in 2052. Rather than being exterminated under a barrage of hell-burners, Earth joined their vast Empire. Swearing allegiance to our distant alien overlords wasn't the only requirement for survival. We also had to have something of value to trade, something that neighboring planets would pay their hard-earned credits to buy. As most of the local worlds were too civilized to have a proper army, the only valuable service Earth could provide came in the form of soldiers someone had to do their dirty work for them, their fighting and dying.

Michael has Improved his Bigger Leaner Stronger and released a second edition! I have been following this program and it has greatly improved my goals in getting stronger and loosing weight. I can not stress enough how good this book is!! He just made it so much better now! If you looking to get healthy and loose weight you should  have this book. It's so worth it. Here's the deal: Getting into awesome shape isn't nearly as complicated as the fitness industry wants you to believe. You don't need to spend hundreds of dollars per month on the worthless supplements that steroid freaks shill in advertisements. You don't need to constantly change up your exercise routines to "confuse" your muscles. You don't need to toil away in the gym for a couple of hours per day, doing tons of sets, supersets, drop sets, giant sets, etc. (As a matter of fact, this is a great way to stunt gains and get nowhere.) You don't need to grind out hours and hours of...

Thursday workout! It's not much but it gives me a good workout for the lower body. Barbell Squat - How to preform exercise   Front / Hack Squat  - How to preform exercise  Leg Curl  - How to preform exercise