Fitness in Style - Lorna Jane & Fitness First Competition

When I was first working out and walking off my baby weight after my first daughter (I had a lot to lose) I had  the daggiest exercise clothes and didn't even have sneakers! Before becoming a mum exercise just hadn't ever been important to me, so I naturally had no workout gear!
Yes, I had some bad habits like moving the car one block up when shopping and circling the shopping centre car park for a park close to the doors...and then I became a mum and everything changed.
Dealing with Post Natal Depression exercise was my lifeline. It helped me in so many ways that I can probably never fully explain and of course losing 30 kilo's felt pretty darn great too!

I started walking in skirts and things for lack of better equipment and while I got by and while it never stopped me working out (gotta love determination when you get some!) I couldn't help but dream of how great it would feel to wear really stylish and fun exercise clothes and go to a gym in them, have a chai with girlfriends post workout and look sporty and freshly vibrant from working out, you know the glow you get!

The first time I reluctantly bought myself something really nice (non daggy and old) that was actually exercise clothes I was so surprised by how good it made me feel, how comfortable it was, yet stylish and evenb perky! And then the realization that, actually hey I do exercise a lot and even pretty much every day so even just one or two really great outfits or pieces could really change how confident I will feel and make me feel more a part of the gorgeous and fit and healthy exercise community!
Even inspire me more to push myself to new challenges and goals that you get when you workout with trainers, and yes, not long after that first sports bra, trainers and leggings I joined a gym and fell in love with the whole workout world!

I am so excited that I am teaming up with leading gyms and fitness industry entrepenurs Fitness First to give one of my blog readers the chance for some serious Fitness Inspiration and Styling with a $200 Lorna Jane gift voucher to get some sassy goodies that they can then wear to their very own really exciting Fitness First  Pay As You Go -10 Visit Passport Pass classes valued at $150!! PLUS I am throwing in a signed copy of my award winning book, The Pram Diet Random House RRP $19.95 as seen on A Current Affair

How awesome is that! So not only do you get a great gym pass so you can try some really funky workouts and classes - they even have pro cycling classes and special 30 minute workouts so you can squeeze one in, in your lunch break or in one of those free spots in your busy mummy day!
You can hit the gym looking sensational in some very hot Lorna Jane gear!
Talk about inspiration to work out!

Be inspired. Be true to you. Do more of what makes you happy. Cherish and Nurture Your Health - it is everything!!
Bek XX

a Rafflecopter giveaway

Note: you must be an Australian resident and you must leave a blog post comment about Fitness, Inspiration, Your Fitness Goals or Dreams or Why you would like to win to be eligible.
this is in no way endorsed by, sponsored by or affiliated with facebook in any way.

Grow Your Own Smoothie Greens and Super Charge Your Health

Beautiful days are perfect inspiration to get outdoors, go for big walks, swim, run, hit the gym.
but when the cooler weather starts to hit, the rainy days and the chilly mornings can lend to us swapping sneakers for sleep ins, gym visits for snuggles on the couch with dvd's and letting some of those exercise routines slip a little, sometimes even a lot! And then throw a few Winter bugs into the mix like the odd cold, cough and flu and you can really lose your fitness mojo..
But Winter is the best time to actually ramp up your fitness and health levels and best of all being fit, strong and healthy is your best defense against all the bugs that get around that time of year, and if your a busy mum like me - you know, you just don't have time to get sick!

So how is my family SuperCharging our health and fitness?
Well Australian Fitness Week is 7th to 13th April and there is inspiration all around you like Fitness First's pay as you go flexible gym plans, free twighlight bootcamps in the city (fun!) and a 1 day guest pass so you can try before you buy, which is such a fantastic idea.

We will eat well and exercise every day. For me using weights will be much more of a priority. We are making our health important. We have also pledged as a family to do something energetic and fun every weekend on top of daily exercise, yes, even if it raining!
Think climb a mountain, long waterfall trek's, canoeing, surfing, dancing, yoga, maybe an outdoor bootcamp!

AND thanks to the ever inspiring Fitness First we are inspiring ourselves to have a green smoothie or green juice EVERY DAY by growing our own organic smoothie greens!

So much easier than you think, and so rewarding!
As a horticulturalist I can tell you growing your own beautiful, organic produce is one of the most exciting things in life. I firmly believe the reason both my kids with very different personalities both love all their veggies and are not fussy eaters is because they have grown up with lovely fresh produce all around them and gardens they can pick and eat from.

This school holidays thanks to Fitness First's inspiration we set about creating a very special garden.
A smoothie greens garden!So there will always be plenty of green, organic goodies to supercharge our life.
WHY are greens so good?
They are alkalizing, they are full of iron and vitamins for our bodies and minds.
They supercharge your health and boost your fitness energy!!

We wanted to make it a garden that any family, anywhere in Australia could do also.
So we chose a self watering, leak proof affordable planting tub from Bunnings.
One that is neat and tidy to look at, user friendly, size friendly so even if you only have a small balcony in the city you can fit one in and practical and of course doesn't cost a fortune!

(You can also find these at hardware stores and nurseries. Look for one that has a removable water tray underneath so you can clean the tray if need be and also so it wont make a mess on your veranda or balcony with water stains.

TIP Pick just the right spot, most vegetables and a lot of herbs require at least 6 hours of strong, full sunlight to grow well. Not enough sun and they will be weak, grow strangely and be prone to pests and diseases.
Then just like a good cake mix load yourself up with gorgeous goodies for your garden.
TIP a successful garden relies hugely on the soil/potting mix, never scrimp on this part of gardening. Underrating soil will mean weaker plants, plants prone to pests and diseases, soil that dries out too quickly and a huge array of problems. A good mix is worth every cent!

So what kinds of things did we add into our garden?
The garden was 120 L, we used

• Brunnings All Natural Garden soil (60 litre)
• Richgro organic compost (25 litre)
• Dynamic Lifter (as directed on packet)
• Coir Peat  x 2 bricks (you buy this in a compressed block for under $3, add water and it swells up, lots of fun for the kids this part - we use this peat and not actual peat moss as peat is an limited resource so we try not to use it)

We mix these together like a big giant cake mix making a beautiful custom blend.
This is one of the mist fun arts for the kids and is also a very grounding exercise for us busy mums too, studies show too that toiling in fresh dirt actually has anti depressant effects.

After filling the tub with a beautiful, rich mixture we get the seedlings ready by gently soaking them in a weak solution of seasol (my favourite fertilizer) for around 10 minutes. This will help give them strength, nutrients and a real boost to take to their new surroundings.

Then you get to give the little health packed plants a home. Remember to always space them well, you don't want overcrowd them or have taller growing plants shadowing out the littler ones.
TIP I always recommend planting some companion planting herbs and flowers amongst your vegetables, they help deter pests and make plantings smell great and look attractive too. Trust me if your little veggie pot has pretty flowers around the edge, smells amazing as water hits the herbs amongst them you truly will find yourself more likely to spend time looking after it and watering it regularly and therefore getting so much more success out of it.
In our little smoothie greens patch we have included marigiolds which are fantastic for repelling nematodes and also chives and garlic chives to deter all the green leaf munching pests!

Give the whole lot a nice slow, deep drink.

And then tuck all the plants in with a good mulch, I recommend an organic sugar cane mulch.
Sugar cane mulch is excellent at retaining moisture, breaks down quite rapidly adding organic matter and nitrogen to the soil and increases microbial activity. All helping give you strong, healthy plants.

Finish with another drink make sure all the plants are upright and stable in their little spots, or tucking them in as my youngest called it!
Maintenance keep them healthy with regularly watering and once a week seasol treatments to start off with, dropping down to every 2 weeks once the seedlings have established. Keep your garden growing organic and strong, remove bugs by hand, use organic natural sprays if and only when necessary.
*Remember just because it's natural doesn't always mean it is safe or non toxic as well and you will often kill off all your good bugs as well.
TIP  get the kids involved with the whole process and especially harvesting for and then making green smoothies and they will fall in love with the whole process and you will have the added pleasure of knowing you are giving them amazing healthy life-skills and an incredible learning experience.

How will you #superchargeyourhealth ?

If you make your own smoothie greens garden I'd love to see it! Share your pics on my Facebook page

Be well, be happy, eat beautiful and be active.
Love Bek XX

Little paleo chocolate cakes and a MerryMaker sisters workout

Exercise we all know is important for a healthy, happy body but it can also be fun and a great way to socialise, spend quality time with our kids, make friends, challenge ourselves and find our inner strength and love for our bodies as well.

Putting the FUN and the planning back into fitness for 1 week thanks to Fitness First I swapped my unstructured and untimed long pram walks and swim laps at the pool, for a very exciting, very specific and wonderfully challenging routine created by the dynamo duo The MerryMaker sisters

Do you do the exact same exercise routine each week?
Have you ever tried changing it up a bit? Challenging yourself? Adding specific structure? It feels amazing, even if you think you are pretty fit, a new routine or exercise feels so energising and motivating.

I was a little bit worried at first about fitting it in completely and space wise as a single mum of two kids and all that, as the Merry Maker sisters are two young, child free ladies with that thing called spare time!
BUT I already am pretty good at fitting in a hand weights routine and some great deep stretching at night after the kids go to bed so I made it work (maybe not the best time of day to be working out, but it sure is the easiest and quietest!!) It would have also been a great one to do at the gym like in a Fitness First Gym's functional area and you could even combine it with a great gym class to make a fantastic session and also so you have the added safety of experienced personal trainers on hand to make sure you are doing everything correctly, which is so important.

What the girls put together was fun and very motivating.

I used to go to the gym a lot before my second baby, ok I almost lived there! And this routine made me (and my body) remember how good it really feels to take part in a structured work out, a work out that challenges you and makes you want to do more, be more, feel empowered in your body as well as doing exercise for mood and health like walking.

So I have had a great exercise week, OK except for one particular component I have to be honest, the pull ups! I seriously need work to get them happening properly!

What was my work out?
I am sharing it's outline with you, fellow mummy readers so you two might be inspired to shake up your routine a bit. I do highly recommend always seeing a personal trainer and your medical professional prior to undertaking and new exercise and it makes such a difference if you can learn a new routine under their watchful eye, ensuring correct posture and of course because you feel so much more motivated!!.

DIRECTIONS this is a functional fitness based regime. High intensity for a short amount of time. This would be for intensity level 8-10, though it could also be for lower intensity with lighter weights. Use weights that you feel comfortable with. These workouts can be completed in the new Fitness First functional area. We’ve added a yoga/walk for recovery.

Day 1
4 rounds for time (25 minute cut off)
10 shoulder push Press
30 skips
10 pull ups (assisted if required)
30 skips
20 push ups
30 skips
20 kettle bell Swings
Day 2
24 minutes, as many rounds as possible:
3 push ups
4 pull ups
5 box Jumps
Day 3
4 x 3 minute rounds of:
500m row sprint
Maximum amount of back squats in remaining time
3 min rest
*each back squat takes 1 second off your row time.
Day 4
20 minute cut off:
400m Run
21 x pull ups
21 x kettle bell swings
400m Run
15 x pull ups
15 x kettle bell swings
400m run
9 x pull ups
9 x kettle bell swings
Day 5
Every 2 minutes for 20 minutes complete:
5 x deadlifts
10 x weighted sit ups
Maximum amount of pull ups in the remaining  time
Day 6
Flow yoga/ Body Balance class at Fitness First OR leisurely walk.

NOTE: I didn't have a kettle bell handy over the week and couldn't make the gym due to a hectic schedule so modified with hand weights and the pull ups well, keeping with honesty were a bit of a challenge....
I am yet to master pull ups well, ok really at all in sets if I am being honest, and actually even when I was training in taekwondo and boxing and the fittest shape of my life  before baby number 2 I had trouble with these so achieving them and achieving them well is something on my goal list and something I know I need to get coaching for specifically in the gym to get there with an expert trainer that gets me and my body and what I need to do to get there, that can teach me, guide me and make it happen. This is what I plan to do as my youngest starts kindy soon and I will be hooking up with experts like Fitness First to get me back into my fittest body ever - hello Summer bikini's this Christmas!

And on top of the workout to soften all the sore muscles from the week I also made a delicious little recipe by these gorgeous girls, one I had to make twice as my kids swiped the first one, I tweked it a little - as you do right! I reduced the cacao - because it makes my kids hyper! Used coconut sugar and increased the liquid as we found it just a teensy bit dry. The Merry Maker sisters one pot paleo chocolate cake  which we enjoyed with lovely fresh strawberries from our garden.

Ingredients

1 tablespoon cacao 

1/2 tablespoon of coconut flour

1 free range egg

1/2 tablespoon of coconut sugar

1/4 cup /coconut/almond/dairy/soy milk

Method

Mix all the ingredients together and then very quickly (because it is that sponge like coconut flour) pour into ramekins and bake in the oven (we do not use or recommend microwaves at all which is what the sisters use in this, but you can do it which way you prefer, though I strongly discourage use of microwaves)
Don't leave the room as they bake super quick! You will know they are done when they have a lovely baked smell and a crunchy top, depending on oven and size of ramekins could be 1-5 minutes. 

Notes

• Another version we made (but didn't exactly measure - sorry) we doubled the recipe and added natural yoghurt which really amped up the moistness and made it even more palatable than before :)
• This does only make a small quantity.
• Swap the coconut sugar for stevia or raw honey.

Thank you Fitness First for shaking up my routine and putting the challenge, motivation, precision and FUN back into my workouts, not to mention finishing it off with healthy chocolate!

#lifeisgood #changeforethebest #Fitnessfirst #beahealthyhappymum #sponsoredpost

BEK XXX

Top Training Tips for Busy Mums with Expert Penny Walsh from Fitness First Dee Why

When your a mum taking on exercise, sport or something physically challenging might seem overwhelming but it truly is worth taking that first step!
I know I talk a lot about how much difference exercise has made to my life, not just in weight loss, health and developing a positive body image but even I credit it to getting me through post natal depression.
When we become a mum there is never a more important time in our lives to make our health and our fitness an important focus.

I think exercise is a really great reason to take note of our health and where it is at or where we would like it to be. It is also a great opportunity to get mums out of the house, socialising and doing something that is just for them but with enormous health benefits.

So whether you want to try a fun run, take up a sport or look good in your pre-baby clothes again these top tips are for you!!

For me this year I am challenging myself now that my youngest is 3 to be more adventurous with exercise, not just work outs and walking, this year I am stepping out of my comfort zone and going to try lots of new things and challenges.
Right now I am challenging myself to fit fitness in wherever I can too, you have to as a busy mum right??
I have taken to swimming laps at the local pool while my daughter does her swimming lessons (its free and it is 45 minutes of swimming) and don't laugh... I have been entertaining my 3 year old, very much by trialing belly dancing at home dvd's thanks to my lovely local library! Hahaha Why not hey!
I also have the goal of next year going in my first ever fun run, a lot to do before that!

I am really excited today to bring you some expert tips and advice especially for us mums from leading Australian fitness expert from Fitness First so us mums can get started safely and make the most out of the training time we have!

Top Training Tips For Busy Mums
Penny Walsh Personal Training at Fitness First
Dee Why and Mona Vale
Contact Penny today
email : pennywalsh.pt@bigpond.com

When you’re a mum wanting to get your body back after having a baby (or several babies) what is the first step you should take in regards to exercise?

First step you take is to make sure you have had your six week check-up from your doctor to give you the go ahead to exercise again, then I would strongly suggest getting a personal trainer or a fitness professional to advise you in the right direction.

How important is it to get the right instruction from a professional when you’re starting a fitness routine in regards to doing exercises correctly, posture and avoiding injury?

Getting the right instruction is very important when starting back into fitness as a woman's body after a baby has still got a fair amount of relaxin, which means the joints are still soft and can be easily injured if going into exercise too extreme or too fast. Posture needs to be monitored as I have found my past pregnant clients tend to have some lower back issues due to stomach separation and muscular strength being low. It is important to straighten up with your chest and shoulders back, as mothers tend to slouch forward when feeding and changing their babies.

What would you say is a good amount of exercise or classes to start with per week for a mum who may not have exercised for a while to start seeing changes or building stamina or for a fit mum?
A good amount of exercise does depend on the individual, but I would suggest after your check up, start off with say 4-5 walks a week for two weeks, complimented with some basic abdominal core work to help regain strength, then, building up to some cycle or pump classes where you can build strength and stamina for the next couple of weeks. By week four or five, you’re back into exercise and can bring in your tailored resistance program. Compliment this with some high interval cardiovascular training (this is generally for a fit mum!).

How important is strength training as well as cardio work to get your body and confidence back

after having a baby?

Strength training and cardio work is very important. With the cardio component, you need to get the heart rate up and fitness levels up so you feel fitter – and bring in strength training to get that tone back into the muscles to feel stronger, leaner and firmer which is a huge confidence builder.

What is a great little toning exercise mums can do at home to complement their weekly workouts, say at night after the kids are in bed for around 5 - 10 minutes?

This is a great little toning workout at home and only takes 5-10 minutes:
i.Push ups- on floor
ii. Triceps dips- on chair
iii.Body weight squats
iv. Stationary lunges
These exercises are easy to do and can be done in a sequence of sets and repetitions.

For mums wanting to challenge themselves, how long should they train before entering a fun run type event?
Mums wanting to challenge themselves in entering a fun run type of event should be training 6 months-1 year, depending on their fitness levels, injuries and prenatal exercise that has been undertaken. Don’t put too much pressure on yourself, slowly build correctly, properly and safely!

What are the other benefits to exercising after having kids other than weight loss?
Benefits to exercising after having children are:
i. Build confidence to make you feel better with your body
ii. Your body gets back into shape quicker
iii. Good endorphin's rise within
iv. Your body strengthens up quicker which allows joints to hold it better after all the relaxing softens it
v. You have an energy increase to be able to deal with the daily routine of a child
Here's to fit Mums!!!!!!!

Thank you so much Penny for your time and sharing your expert advice with us and a huge thank you to sponsors Fitness First

#Changeforthebest

Bek XX

Fitness First New You Give Away

Since becoming a mother there is one thing that has never before become so important to me, my health.
Everytime I look at those two beautiful little faces and my heart feels overflowing with love and awe I realise how important it is for me to look after myself so I can be there for them, so I can live with joy and experience their childhoods with them, not from the sidelines. Nothing has ever been more motivating for me then wanting to be healthy and well, to enjoy my life with my kids, to not miss their childhoods, to run around with them at the park, jump in the ocean with them, to be around to watch them grow up and hopefully one day have kids of their own and have that intense joy of holding my own grandchildren.

Healthy living has been my passion since after my first baby back in 2006, it was for her that I lost 30 kg and brought fitness, healthy eating, growing organic food and things like yoga into my life. Exercise made me happy, it got me through post natal depression and kept stress at bay, it got me back in shape after both babies (30 kg and 22 kg losses), was the inspiration for my award winning book, the pram diet  and is still an important tool in my kit for stress relief and health as well. I loved pram walking, running and swimming but it wasn't until I went to my first ever gym that I realised how impressive the human body was, yes, even mine! When I started doing weights I started to see definition and strength I never knew I was capable of. I couldn't believe how strong I became, even things like pushing a full wayward shopping trolley, lifting my child, carrying groceries became such an ease.I realised how powerful our bodies really are and the powerful link between exercise and a happier body and mind.

When I had an emergency appendicitis with complications a bit over a year and a half ago, I was struck when I awoke from surgery at how young everyone in the hospital ward was. The room was full of people in their early forties - fifties all very ill and having all kind of operations and on restricted diets, all very sick indeed. Years of eating badly, not exercising, and stress had taken its toll on these poor people and the feel of misery in the room was awful.

For the first time I saw how real the impact of our lifestyle choices are...

It was frightening.

I saw that exercising and eating well isn't just about losing weight, being fit and fitting into a great dress, though that is wonderful motivation! It is about keeping the joy in your life. Doing everything you can to live a long, full life.
It is about looking after this body that is where we will be living the rest of our lives.

I met an older man, in his 70's a few days later in the hospital. He was recovering from surgery but he was calm, as he was fit and healthy, they were about to send him home. He showed me a place in the hospital not far from our ward where you walk and sit in the morning sun and look down on a beautiful fern garden complete with sunbaking lizards. It was so peaceful. The morning sun on my skin felt amazing as did walking around, moving my body rather than lying in a bed. He was so confident in his body and his healing, it was inspiring.
I left hospital so deep in thought, so happy to be back with my young children and with a new even more inspired and motivated view on healthy living.
I was delighted to find I healed quickly and as I had been exercising, doing yoga and weights regularly my body was strong and able to bounce back from the surgery really quickly.

Health is a passion I will have for the rest of my life, and I hope I will pass on to my two girls so they can live a full, rich and vibrant life. I hope I will teach them by example that living well, eating well, exercising, moving your body everyday, being calm and looking after ourselves is the path to a JOYFULL life.

In loving health today I am SO very excited to be able to offer you an INCREDIBLE healthy living Fitness First - NEW YOU prize pack giveaway you can enter at the end of this blog post!!

#changeforthebest

Fitness First is changing. Fitness First Australia today launched two industry- first initiatives, Pay As You Go (PAYG) and Fitness Guarantee, bringing significant improvements to its members’ fitness experience, as part of the company’s ongoing transformation.
In recognition that people join them for a reason, a season or a lifetime, Fitness First has redefined the member experience with unbeatable flexibility. 
Change is seen in every aspect of the business from the new look and logo, to new equipment in state-of-the-art gyms, through to new services that optimise the member experience

Fitness first launches New You awards to help motivate Australians to keep their New Year’s health & fitness resolutions
The ‘New Year, New You’ survey, conducted by Fitness First, asked 1,502 Australians nationwide about their attitudes and commitments towards New Year’s resolutions and found very few Australians (9 per cent) are actually confident they will stick to their goals. Too much effort (56 per cent) and not enough time (42 per cent) were the top two factors blamed for people breaking their resolutions. 

The one and only Jane Fonda (doesn't she look incredible at 76! At a Fitness First event launch today!

Registration for the Fitness First New You Achievement Awards open in July and close at the end of August 2014. New members of Fitness First can pledge their goals online at fitnessfirst.com.au/newyou

Check out why Fitness First is the place to join this year with things like free bootcamp and a wide range of group classes including yoga and more amazing features HERE and follow them on FACEBOOK
All you have to do to be in the running for this unbelievable prize below is answer this question in 50 words or less and be a subscriber of this blog! That's it!
You can subscribe either via the form or on the right hand side of this blog!

WHY is living a healthy, active life important to you and what is your health goal for 2014?
a Rafflecopter giveaway


And NOW check out what you could WIN thanks to Fitness First!! Oh my gosh it is amazing! XX

WIN a gorgeous  Nice Asana Jacket by Lulu Lemon R.R.P $149.00

The Nice Asana Jacket by Lulu Lemon is not only stunning it is perfect for your exercise or yoga wardrobe! Fashion meets function!
Key features:

• cottony-soft luon fabric wicks sweat to help you cool down post-practice
• secure zipper pockets hold your phone, keys and cash
• thumbholes keep your sleeves in place and make layering easy
• park that zip in the zipper garage before it scratches your chin
• flat seams help prevent uncomfortable chafing

WIN a  Samsung Galaxy Tab 3 7” R.R.P $228.00!!

A 7 inch Samsung Galaxy Tablet 3 !! So many great features a handy tablet that is beautiful, easy to carry, has all your favourite features and is designed for everyday internet.

A Women’s Fitness subscription Regular Price $107.40 (12 issues)

Inspiration galore with a subscription to Women's Fitness Magazine!

"Women’s Fitness understands that most women don’t have the time or inclination to become gym junkies or slaves to their diet. It also knows they don’t want to sacrifice fun, or their social lives, in the quest for a better body. 

That’s why it offers easy-to-adopt, credible and entertaining insights on subjects from exercise and sports, to delicious-but-nutritious diet ideas, functional beauty and fashion, health travel and relaxing body balance ideas, in ways that will fit every reader’s life."

The Pure Mat 3mm by Lulu Lemon R.R.P. $39.00

Why is the Pure Mat by Lulu Lemon so great?
"When we're logging hours on our mat, we want cushiony support that won't wear down or have us slipping out. Engineered with two layers of natural rubber, this mat is grippier than a new set of tires...but it gets us to our happy place a lot faster than four wheels." Lulu Lemon

*These mats also come on a range of gorgeous colours.
*Perfect for yoga and mat work.

The Fitness First New You Give Away

#changeforthebest

Is all about inspiring you to find that fit and healthy goddess within in 2014!

This competition is in partnership with Fitness First.

Terms and Conditions
You must be a BLOG subscriber to enter.
You MUST answer the question asked.
You can do this on the left hand side of the blog.

This is a game of skill, entry's are judged with the most creative winner being selected at the judges discretion.

No correspondence will be entered into, judges decision is final.

You must be an Australian resident.

You must have a valid entry.

Winner will be notified by email

Winner has 1 month to claim prize or there will be a redraw.

This competition is in now way affiliated with or endorsed or in conjunction with facebook in any way.

Good Luck!!

Health and Happiness

Bek XXX