Fitness to Journey 13- Updates links posted at bottom.

Hello my friends. I know I haven't said much and I haven't shared a lot of things this second half of the year, let us catch up.  I'll be posting pics in the next few weeks as I get closer to the end of this journey.  So just to recap: I started on my birthday March 25th, 2013 and will end my entire journey March 30, 2014.  This is 29 days away. I have discovered Koko, I've figured it wasn't entirely for me.  I need to end my 1 yr agreement with them.  I worked out hard and started strong and will end strong with a lot of emotions to follow.  Last entry I mentioned Koko was alright just realized a year later it's really not for me but it is amazing for those who are on a kick start of weight-loss.  It was the best birthday gift I gave myself and it showed me things I could not see before.  The  problem I found other than the pro and con list in my last blog was that if you have never ever worked out in a gym or know the basics or you know somethings but it's been a long time, you don't know how to stand every time you come in. It seems like if you are a half inch off too far, too close, too far right or left you may have a good chance of hurting yourself.  The machine knows your range of motion and that's what it goes by so if you tried to do it and was off in your position it may feel a bit awkward or you may find you are reaching too far to try to meet your goal.  There isn't much in the way of classes or other workouts and those can be a bummer too.  So where am I now? I've gotten back into working out through Feb. I started up end of January so I basically took an over extended hiatus  because of an injury I had from working out about 6 mo or so.  I started near the end of January.  I've known a person through my dog, (Thanks Malcolm, wanted to play with her dogs all the time) and through conversations we had I mentioned my workouts and how I got a TRX band (Thanks Sis) and was trying to learn some things about it.  She (Woman who I met) said oh, I am certified TRX trainer. I said oh great you can teach me a thing or two.  She asked about my goals as every great trainer does and told her, weightloss and to WALK/run a 5k.  She said to me oh well I can train you and off we went.  I've been training for the Biggest Loser 5k run  for the last 3 weeks and have 5 wks to go, giving us 8 wks to train.  We started with a run to see how far and long I can go and my recovery.  I didn't get far :( then we started our training. I am currently running the c25k program and will begin week 5 Monday.

5K Training Schedule

Bookmark this Couch-to-5K ® running page so that you can easily return to check on your progress.

Week	Workout 1	Workout 2	Workout 3
Done1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Done2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Done3	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)
Done4	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)
5	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)	Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes)	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

I know I've improved and broken my records on my RunKeeper app but I don't feel very successful in my runs.  I know I'm faster and can go further a bit quicker than I started but I have yet to feel the "runner's high" and more Energy.  So that's where I am, training for the 5k and plan to run it through. Pics will be uploaded through the month so you can see how I have progressed this year and I'll have new goals and new things after March.
Tech/ Equip I use:
Withings Pulse: to track my activity: steps, speed and distance, altitude, heart rate and monitors sleep
                       it has partner apps too. $99.00
 My Fitness Pal: Track my food and exercise works with Withings pulse
Map my walk
Run Keeper: shows me a map of where I run, distance and pace and nifty info. works with Withings pulse
http://www.coolrunning.com/engine/2/2_3/181.shtml site for the 5k program
TRX Bands: (love) click link for the one I got or cheap1, cheap2, cheap3 though I can't vouch for these.
If you have questions on anything leave a comment and I will be happy to try to answer or encourage.

Journey to Fitness 12 - injuries and updates and is Koko still a viable option?

It's been a long time since last I blogged.  Ok, so what's been going on? Well, over the summer I was hitting it pretty hard on my work out.  Lets see, June, I was on schedule then in July,  I was in major back pain.
I had a budging disk and my left hip was higher than my right and my hips were forward and basically I was twisted to the core.  I went to the Chiropractor after about 3 days of mega pain and unable to get up from the bed.  If I move around I was ok, if I laid on my back and tried to get up I would be in so much pain I couldn't get out of bed without assistance.  I did "R.I.C.E" and saw the Chiro, about 6 sessions in two weeks  and found relief after the first session. I went right back to Koko after my back stuff I think it was about Sept. I started to feel better and then I did a normal work out  (last workout up to this point was June) and I felt good but my knee swelled. I was still going to the chiro and he started to work on me again.  Then came the matter of straightening my body out and doing an intensive session 3x a week to the chiro for about 2 months and then I started trigger point massage to get over some other pain that has since developed.   So that is my body right now.  My last Koko check in was on Sept. 18th and while I feel ok, I'm still hurting from time to time I've gained back some of the weight :(  So Nov. 19th I plan to go and since this day will be my "test" I'll be able to lower everything and then work myself back up.  If I re-injure myself I haven't decided what I will do.  I tried to freeze my account and they only froze it for one month and I have been shelling out money and not using the membership while I've been recovering.
So if you are deciding yes or no to Koko.....
Ask yourself:
Is this what I want to commit to for atleast a year?
This only has a treadmill or elliptical and a full body machine with a pacer and advice is this enough?
Do I need a variety? Will this be enough to keep me going?
While 30 min seems like a quick session  will it become a stale workout?
Do I need more challenges?
If I get injured what will I do as a recovery to the workout?

So what do I think of this Koko thing?

My experience with Koko have been an interesting one.  It's a great jumpstart for getting you into a workout and I found it to be a pretty cool concept.  I don't think it's completely right for me.
While I don't like having a trainer in my ear all the time and I love that it tracks me and gives me pretty good data it doesn't give you much more than that.  I have started to look at yoga, resistance bands and Pilates and even thought about taking up hula hooping. 
The cost I paid, which was initial set up and then $96.34 for my monthly, I think they went up since I started, I feel that I cannot pay for extra classes for other interests till I get done with a year commitment.
Bottom line:
Pro:
May be able to transfer your account to someone if it's not right for you, must ask your Koko.
Gives you data so you can see where you are at.
You have 24 hour access so it can be quiet.
In and Out with a total body workout in 30 min or less.
Earn bragging rights and lanyards and a t shirt
It's not that much of a drive to get to.
You get advice and suggestions  from machine and staff
They have many programs for you to choose from.
It's clean and very basic.


Cons:
Membership fee commitment minimum 1 yr.
If you are not aware of  your body position you may be doing it wrong and the machine won't tell you.
While it has 24 hour access you may have to wait for a machine to free up.
You may think you earned your shirt but if you skip an exercise even if you are perfect you may not get the shirt.
Do I have to drive?
Suggestions from staff may not always be correct or what you need.
Once you are in a program you must finish it before changing it completely or you loose what you've worked hard on. IE: If you do Diabetes program and say there are 12 sessions before the next diabetes program and you've done 6 sessions and you decide you want to change it for a challenge and decide you want to go back to diabetes you have to restart from the group of sessions you were in the middle of.
No showers, bathroom is one person at a time atleast at my Koko.
Don't be surprised if you talk to staff, they ask you a question, and they seem to be preoccupied to listen.
(hence I like to go in when no one is around)

So that is what I have experienced so far.  Sorry no other updates or pics.  I hope these things will help you a little more in your decision on to Koko or not to Koko that is the question.


                  

Journey to Fitness 11

Hi all, I am still not working out but I am still losing weight believe it or not.  As you can see my measurements in past,  I will  post below my measurements as of late.  


                  June 2, 2013                      June 19th                                  Aug. 8, 2013
                                                      week before mens.

 Neck:           15.25 in                             15 in                                          14.5 in

Shoulder:       47 in                                 46 in                                           42 in

Chest:            43 in                                 42.5 in                                        41.5 in                            

Rib Cage:      37 in                                  37 in                                           35.5 in

Waist:            41 in                                  39.75 in                                      39 in

Hips:              46 in                                  44 in                                           42.5 in

Left Leg:        26 in                                  27.5 in                                        25.5 in

Right Leg:      25.5in                                 28 in                                         25 in

Left Arm:       12.75 in                              12.75 in                                   12.5 in

Right Arm:      13 in                                   12.5 in                                    12.5 in

Weight:            202lbs                                208lbs                                 190lbs

Journey to Fitness 10

It's been a long while since I've posted anything so here goes.  I stopped working out about 3 wks ago due to having family in town and wanting to spend time.  I tried to keep up but things just happened.  So I started back slowly trying to get into the habit.  I failed when I tweaked my back.  I got  SI Joint pain and so what it looks like is my left hip is higher than my right and my pelvis is tilted forward and the bottom of my spine in the pelvis area are twisted.... So after about 4 days of pain and immobility I went to the chiropractor.  He was able to loosen and alleviate the pain.  So I hope soon I will be able to get better and better sleep. 

Tip: When you have back pain and you have tried everything you could find.  I tried Biofreeze, hot showers, stretches - cat cow, planks, crunches, bridges, v-bends, adult beverages, ibuprofen , pain meds, walking,  all would work a little but when I tried to sleep  I was unable to get relief.  If I slept at all it would stiffen up and I couldn't move. Pillows, wedge, neck pillow between the knees or under the knees nothing helped.   Chiropractor was the best choice I made.  He would adjust and it would hurt in the worst way but it really loosened me up and the xrays looked like if I didn't go, I'd have a blown disc as my spine was out of whack.  He told me to continue light stretches and core exercises gently, and ice 3x a day.

Ice: I would wrap it in a towel which works ok but it is so long that when it's wrapped around in layers you no longer get the cold benefit.  I decided to make a cold pack cover.  I used fleece but you can use any materials and make an envelope for it. 

Directions:

take a cold pack and the material.
wrap around so it covers and overlaps on  one side and cut to size.
on the wrong side sew the vertical length edges.
Sew the end sides and turn inside out.
put the ice pack in and it will hold in place.

I am getting better day by day. But I may put my membership to Koko on hold til I am a little stronger. 

Journey to Fitness 9

Today is going to be full of pics and results and new things I have been trying out! Tons of things to see. First pic:

I earned my orange lanyard and I finally got my T shirt!
I haven't been following the calendar I set up in JTF 8 but I'll show you what I've been doing and explain my calendar.

So this is what I've been doing.  I cut out a lot of workouts just because I'm not giving myself any true rest days.  Koko is the Koko Fitclub I've been doing and I promised the "Shred" and as you can see I've done it everyday so far.  6.7 - 6.13 I did workout 1. on 6.14 I tried workout 2 and on the 15th I did workout3. The last 3 days I did work out 2.  It does get a little easier as you get stronger but it's still kicking my hiney! I've been also including dance cardio xbox zumba and some dance dvds.  I needed more variety and I'm getting burned out but I keep reminding myself of the kind of body I want and that's been motivating me but it's hard.

Next I've been doing the "green smoothie" GS on the calendar.  I've gotten lazy a bit and well I haven't done it in about a week.  

I don't think a blender does quite a good job of making them but it's ok.  It will clear you out and you will notice some odd things like sore throat, kind of weak feeling and it's all because your body is ridding the toxins in your body. I also did more kale than called for and I didn't use any sweetener.  I didn't notice much but the bathroom was my new best friend... I may go back but use kale instead of spinach.
After these results I'll have links to images but will post the last results to the current.  I may do once a month compare start and current images.  

Ok so now the results... well it's only been 17 days since June 2nd... 
                    June 2, 2013                      June 19th - week before mens.

 Neck:           15.25 in                             15 in

Shoulder:       47 in                                 46 in

Chest:            43 in                                 42.5 in

Rib Cage:      37 in                                  37 in

Waist:            41 in                                  39.75 in

Hips:              46 in                                  44 in

Left Leg:        26 in                                  27.5 in

Right Leg:      25.5in                                 28 in

Left Arm:       12.75 in                              12.75 in

Right Arm:      13 in                                   12.5 in

Weight:            202lbs                                208lbs
 Images:
         March 29                         to                           May 17                   and now                      June 19

                                                                                       
                                                                                                                                                                      Keep up the good work and let me know if I can motivate or help in anyway...    
-J                                                                                                                                                                                                                                                                                                                                                        

Journey to Fitness 8

Hi,
3 days til end of school for the 2012 - 2013 year and 4 days til I am off for Summer Break! Yay!!! Why am I sharing? Well...... I've made a workout schedule for myself.  Yes busy as a bee! So as the days come through I can check off what I completed.  Looks like every other sat will be my result day. Strength test on the 5th so I'll post those results and maybe pics  side by side 3 in a row or something. I'll always show before and after on any major day weather strength test or results.

Very busy it will be this month! I have also added the 30 day Shred to my work outs and I'm also thinking on Yes, Jillian will be the go to for 30 and then I don't know if I will go to another workout video.  I'll review them as I complete them.   I will load pics on results day and share inches lost.  I don't have a goal but to be stronger, more toned and the numbers to go down. With all this workout though? Something's gotta give!   Most recent pictures are on Journey to Fitness 5  -5/17/2013
Wish me luck!

Journey to fitness 7

Hope your day has gone well.  I wanted to show you guys somethings: I am doing the diabetes workout and I wanted to share with you the Koko Fuel:  I don't have a meal plan.  I've asked before about the info and the trainer was going to look into it but I haven't found out anything other than there isn't a meal plan unlike the other programs possibly because Koko may be expecting a nutritionist that a diabetic may go to
would set up a meal plan.  Just to let you know this isn't the case for me.  I have gone to a nutritionist and found it to be useless and the meal plan Koko has, is not really helpful.  I've been using My Fitness Pal app and logging my food and workouts.  The way I do it is whatever I can input I do for my cals burned and eaten.  The MFP is just a rough guideline for me to know how much I'm taking in and burning and it helps me become aware of habits.  Like I've said before I'm not perfect, I do eat drive thru and junk food but I do try to take in veggies and protein.  Finally the images below are from my portal and they are there to show you what you will look at when you have your access. I have just erased part of my name but all the info is true as you would see it.  Please know that I am putting images that are just to give you a feel of what you will see and yours will be different from mine. Thanks for stopping by and please leave me your comments if you have questions.

This is small but I'm just letting you see what you may find on your screen  when you have access to your portal.

(image no longer - copyright)

This is just to show you my workout points.

(image no longer - copyright)

Journey to fitness 6

I have finally gotten 100% Pace and 1000 points = T-shirt!






























It was a hard workout but not sore.  I did the elliptical and kept up the pace.  I think I get a better work out on that anyway.
I'm still going at it.  I'm finding that sadly my workouts at Koko are getting mundane and I need a change.  This caused me to try to do my xbox during my off days.  I'm still working out all the scheduling for workouts as I'm trying to do more than days allot.   Last week I worked at Koko on Sun and Tues and Mon I did bootcamp and then on Wed I did a light workout on xbox and then I just stopped Thurs - Sat.  Sunday, today I finally went back to Koko and got the "Perfect Workout".. Last time I thought I did but they said no I didn't have 1000 points.  I was upset and the lady said oh no you will get it just keep working at it.  I said oh I probably won't ever get it! It was a rough week with changes at work and then not really giving my body a break, not getting enough sleep and having Aunt Flo visit didn't help.  Anyway, now that I got the points and hopefully the shirt there's nothing to really strive for except the lanyards and well those you get just for working out so many times.  So at this point the workouts for me are stale and I need a huge change.  I may just drop Koko for a little while but the hard thing is I'm paying for it. I don't know I need some inspiration. 

Journey to Fitness 5

Yay! I got 100% which means I had a perfect workout but alas no one was working the desk at the fitness club :( I got to share my moment with a nice lady at the club and so I hope her workout went well.  It's so bad that I can't remember her name but thank you for being there for me in happenstance. It's been quite some time since I've last journal-ed.  So just to fill you guys in.  I have been working on my weight loss since March 25th.  I want to control my diabetes (2) with food and exercise.  I've been drinking a lot of water, stopped a lot of soda though I still have a diet coke or dr. pep once in a while but other than that I am not really changing much of my eating habits which is not great but I have been logging them on My Fitness Pal app and I find myself working out to burn cals. to be able to eat what I want, though it's not always a healthy food choice. So here's some results I've been wanting to share:
I had my strength test:
8% strength gain! - Koko
Weight loss: 8 lbs - my home scale
waist inches: 3.5 - "Biggest Loser"

What I've been doing:
Koko, Xbox Zumba Rush and Zumba ABS/Core and Dance Central 1-3 Just started the "Biggest Loser 8 Week Challenge" at my apt.
I'm finding the Bat wings and lots of cellulite as I am losing the weight.
Apps I've been using:
Fooducate and Myfitnesspal to log my food. Ptracker (girl stuff) , Map my walk.
Wish to have:
Amiigo when it comes out!
Amiigo.com
 I didn't notice my body changes til I looked at these pictures and this is what I got.
**update** I didn't get the t shirt and was downer about the whole thing.  I was bitter and well I had lady stuff going on so I apologize to Koko manager for my behavior. 

Before                                                                                                 After

Journey to Fitness 4

It's been a long while since I've written.  I got some exciting news.  Yesterday I went to do my workout and wouldn't you know it I did extremely well.  I was able to keep up on the treadmill arms pumping the whole time.  I was also able to get 100% on all but the last 3 exercises, but the very last exercise I ended with 100%! Almost a perfect 100 on the smart trainer.  So I've been doing a few things different lately and I wanted to share with you.  I have been trying to eat even better than before.  I've been downing more water, and I've been eating salads, sandwiches, and on weekends I've worked out and also I allow myself to have what I want but typically I can't finish my meals. Trust me I'm a big eater!!!! The other thing I've started is a food log which I know I know everyone says it's what you are supposed to do.  Well I think it's great and all and now I understand why people want the nutritional counts on the menu. I am against the nutritional facts on the menu because if you are that  conscientious then you should be cooking your own food.  That is what I believe even though it may be easier to track if it was there for you.  I think if restaurants have the right to choose what they can and can't  put on their menus, should not be state governed.  Sugar drinks in theater and popcorn and all the junk is what made the movies fun.  You have the right to not buy those things.  I do think that theaters should offer healthier choices should the customer want something but again you as a customer have a right to just not go.  I digress, I have started myfitnesspal app on my android and while it's tough sometimes to find certain things and to upload what you eat I find it interesting how it graphs how you eat, what you eat and how much you are allotted to get to your weight goal.  It also has encouraged me to keep going to Koko.  So I am guessing by the the end of April I will do a before and after.  I've got a long way to go but I want to show that you can see a physical progress, which as slow as it may seem I feel a little bit is just the start of attacking something bigger. I'm not perfect in the way I am doing this and I am not amazing at what I am doing but I have started and hope that this inspires others and I know this is the way I can hold myself accountable for those days I think "not today".... I also want to encourage you, and give you a perspective I haven't found on any other blog with someone doing Koko.  I hope this gives you inspiration, and if this helps you to choose to Koko fantastic if not well I hope you will find something that works for you.

Journey to fitness 3

Here I go again today.... I think I am improving in some places... I am working these next 3 and I'll hopefully get to start my Fuel plan!

Journey to fitness 2

3/30 workout: Image is no longer -copyright

Hello... I went again today! Yay! So how did I do? Well, I tried the treadmill and that was a new experience.  I need practice with it but I did go to a ramp of 5 and stayed about 1-3.5 I tried to keep up but man I can't do well.  I accomplished finally 1 mile and I burned more cals than yesterday.  I got to try new things on the weight it's taking some getting used to.  I've maintained the 90% + and got a few 100% but I failed miserably the triceps pulls and the bicep curl bar thing.  For some reason the machine loved going back and forth on those for the last 2 exercises.  So far I'm still pumped. I'm not sure if I am going tomorrow since it's Easter and I've felt I've been going consistently but Monday will be a definite.  I'll keep posting as long as I am going.  I think it's my way of holding myself to it.

Journey to fitness

March 25th was my birthday.  I just turned 38.  I have realized the changes I need to make in my life. I am diabetic 2 and tired of the pills and being told while it's lowering I'm not doing enough. I also look at pictures and I find I shy away from cameras best I can.  So here you go my basic stats.  So I will try to post pics.  I'm not sure if I want to do a month to month or what right now but I will post them.
Age: 38
Weight: 210
Ht: 5'3
waist:46
Diabetic2: Metformin, Actos, Tricor.  I'll post my A1c when I get my results I hope to go in by summer...

I tried Koko fitclub:
Club was clean, small and easy to get around.  The idea is to have a personal trainer with out having one and to get in and out quick but never be bored.  There is 15 min cardio and about 20 min of weight training.  I had a groupon for $19 you get 12 session, they offered me a better deal and I accepted.

Today, March 29th is my first day of Koko. Today I will actually sign up, and officially join.  I hope you will follow me on my journey.  My ups and downs and through this I hope you will find inspiration. I've got to go but I will be back in about an hour to follow up and post my before Koko pic and share myself a little more. 

So I just came back from the 1st day.  I did a fit check and while it was a lot I feel pretty good.  I go back in tomorrow for my 1st day of actual work out and I will continue to post.

3/29/13 before

3/29/13 before

3/29/13 before

My Porta: Former image is no longer due to copyright.