Archive | May, 2013

10 Fitness Commandments

23 May

I wanted to share the “The 10 Suggestions” with you. It really resonated with me.

The 10 Suggestions

1.I am only food, and thou shall not

give me more time and attention than

your faith.

2.Thou shall not count calories when

thou could be counting your blessings.

3.Thou should not spend money on

diet programs that could be spent to

feed the hungry.

4.Remember to honor thy body with

good food, exercise, and rest.

5.Thou shall not judge another’s virtue

by their size.

6.Thou shall not believe that girth is a

measure of worth.

7.Thou shall not envy thy neighbor’s

body.

8.Thou shall not binge, or purge, or

feel guilt over the blessings of good food.

9.Thou shall not believe the false

promises of diet books, fads, and pills.

10.Thou shall not honor your mirror

more than your soul.

-Katherine Derengow

This really gets me thinking. I LOVE working out. I mean, it’s “me” time, and a time where I push myself and see what I am capable of. I look forward to my workouts each day, especially in the summer when my workouts head outdoors. But I need to be balanced too. There are things that are WAY more important that working out: 1. God and my Faith. 2. My husband (but working out tends to be out bonding time…) 3. My family and friends.

Ways I keep balanced with working out:

  • Take my dogs on a 3-4mile run (family bonding time).
  • Workout with my Husband- Usually CrossFit style workout where we encourage each other and push ourselves.
  • Run outside and turn my run into prayer/ worship time, thanking God for His beautiful creation.
  • Listen to Christian Music and turn my run into a prayer/ meditation run.

I think it’s important to mention that I don’t do this with all my workouts. Working out and eating healthy definitely beings me closer to God, because I am so thankful for the blessing of good health, and for the time and opportunity to invest in myself. Some workouts are just…workouts. I focus solely on form, or tune out of the world and into Mumford and Sons, or Carrie Underwood, or whatever I happen to have on my playlist at the moment. I’m human, and sometimes I do get obsessed. But I am working on moderation and balance. I know I will never be perfect, and to be honest, I love my imperfections, because I know they can be used for God’s glory…no one wants to learn from someone that does everything perfect…It’s just not realistic. I’m real. I have scars, I fall down, I drink Monsters when I can’t keep my eyes open and still have a TON of work to do. BUT I try everyday to be my best. For God, for myself, and for my husband (Yes, in that order).

That being said, here’s my updated progress for today…Remember it’s all about PROGRESS, NOT PERFECTION! Love yourself! And be the best version of yourself….for YOURSELF! 🙂

Workout:Run and Done:

So, a while a go I asked my husband…”How do I become a faster runner?”

His answer, ” Run faster.”

Sure, it’s not rocket science, but sometimes I truly do think we put too much stress certain programs or routines, and forget to follow simple logic!

So, Thanks to Jess From blondeponytail.com, I was able to adapt her workout here

Her workout said to do 7.0 for 3 min, and 9.0 for 30 sec, and repeat until you reach 4 miles. I only did 2 miles. Speed work is new to me, so I am using modifications until I can keep up that intensity for 4 miles. I could run 4miles at 9 min miles (about 6.5) no problem, but bringing my heart rate up and down quickly takes a lot more out of me (and burns MORE FAT!)

2013-05-22 20.01.43

I also did a tabata strength workout out BEFORE my run. I like to do weight related workouts first, then my muscles are less fatigued and I can knock out more reps. A tabata is 20 sec of work, 10 sec of rest, for 8 reps…usually takes 4 min per move

Tabata = ( 20:10 x 8)

So you are doing 4 min of squats, then 4 min of plank, and so on until you cycle through. Again, I took my workout from Blondeponytail.com. Out of respect for Jess, I’m not going to repeat her workout on here, but you can link back to her page and look at it. I’ll just say that the reverse plank – leg lifts were surprisingly the hardest exercise in the whole set! CLICK HERE for my workout of the day from Jess!

My Results so far: I have gone from a size 8 to a size 6 in 1 month of doing Jess’ HIIT strength and running workouts. Everyday I do something new, and I’m really having fun doing it… and I look forward to it! (I’m slightly obsessed with working out at this stage of my life, but it’s a good stress reliever…hey…it’s not that bad of a vice!) I enjoy scanning through her blog and picking out what I am going to do next! She has SOOO many FREE workouts that it makes it really fun to choose everyday…they’re is always something new and challenging!

2013-05-22 20.04.04 2013-05-22 20.04.50

Post Workout…Don’t worry, I made sure no one else was in the locker room when I snapped this pic!

I am feeling really lean lately, and strong. I went to Chow Hound today to pick up dog food, and I effortlessly tossed a 40 pound bag of dog food on my shoulder. It’s also helping me be a better help-mate to my husband too, because I am able to do things on my own in the yard and around the house that before I wasn’t strong enough to do.

https://i0.wp.com/media-cache-ec3.pinimg.com/originals/cd/ac/d0/cdacd0a5569b5fcca85efe8e21b793e9.jpg

Mix it Up Monday

21 May

2013-05-19 21.01.32

So I have to say, Spring has been super busy on my end. But I have still made time to enjoy the beautiful weather.

One of the best things about having an active, healthy lifestyle, is that I share it with my wonderful husband! Over the weekend we did tabata workouts together, walked the dogs to the Farmers’ Market (6miles), went Paddle Boarding (I might get one too, so that we can go together, and not have to take turns!). We ate really clean too! I made a summer salad (see below) and Ryan said it, “tastes like ice cream!” Say what?! Yes, it was that good! I am feeling truly blessed lately.

You can’t beat Michigan in the spring/summer! Look at this view! Ryan wanted to have a “Sunset Paddle Session”. He’s so awesome.

2013-05-19 20.38.492013-05-19 20.43.382013-05-19 20.47.572013-05-19 21.02.352013-05-19 20.49.192013-05-19 21.03.572013-05-19 20.36.06 Toes in the sand! Yay Summer on Lake Michigan!

Food

During the busy week, I don’t always have time to cook for Ryan as I would like too. But on the weekends, I enjoy trying new things and spending time together finding fresh food and making up new recipes.

BreakfastFunky Monkey Protein Shake

2013-05-17 20.06.532013-05-17 20.11.462013-05-17 20.12.07

Yum! You can’t even taste the spinach.. but you get all the health benefits!

1 cup ice

1 whole banana

1 scoop GNC banana AMP protein

1/2 cup spinach

2 tbs powdered choc. peanut butter

1 pack stevia

fill with water, blend, slurp, enjoy!

This was probably one of the BEST protein shakes I’ve had. Ryan didn’t know it had spinach until I told him.

Lunch

2013-05-18 11.48.29 2013-05-18 11.48.55

“Tastes like Ice Cream” Salad

1 + cup of organic baby lettuce

1/2 cup fresh organic strawberries

1 handful frozen blueberries

1 pack sea salt 100 cal almonds

1 chicken breast (grilled, and left over from the night before)

I tbs yogurt ranch dressing….

2013-05-18 11.49.42   I say the same thing about dressing or any condiment as I do to my students with glue…” Dot, dot, dot…but NOT  a lot!”

Snack Attack!

2013-05-17 16.34.30

2 tbs hummus

1 cup carrots

4 oz deli turkey (low sodium)

GNC’s Pro-Sculpt (before a workout) Fruit Punch flavor

Dinner

Fresh Asparagus from the Farmers’ Market. I like to bake my asparagus in tin foil, drizzled with olive oil and sea salt, at 475 degrees, for 15-20 minutes. It makes it taste like french fries! (remember…dot, dot, dot…but NOT a lot of olive oil and salt 🙂 ).

1 piece Ezekiel Bread Toasted

2 egg whites

1 slice fat free cheese

1 slice deli turkey

1 handful baby lettuce

drizzle with a little ketchup

If you couldn’t tell, eggs are my favorite go to lately! I keep them on hand at all times. They are so satisfying and healthy.

2013-05-20 19.51.50

Dessert

1 chocolate Quest Bar

1 whole Grapefruit (I can’t get enough grapefruit lately!)

Workouts

I have been very diligent with running or walking everyday. I’ve been challenging myself on the treadmill, running at intervals between 7.0 and 9.0

I have also been doing 1 strength, tabata, or ab workout a day

All these workouts can be found at blondeponytail.com 

Sorry I don’t have the specific workouts I did, I’ve done so many of Jess’ workouts since my last post. I will do a better job of logging them and posting my reviews this week…(news flash- I LOVE all Jess’ workouts and posts! She is inspirational.)

I have also been embracing nature with the hubs. There is an awesome nature trail that we love to run together. We will do rounds of the stairs too, to turn our run into a HIIT training workout.

2013-05-20 18.42.25

Again, super sorry this post is so overdue, but as you can see, I’ve been quite busy enjoying life!

What about you? Do you workout with your significant other?

What makes you feel connected to God? For me it’s being in nature and listening to great music (Like Rend Collective Experiment!)

Original Recipe

16 May

Keep Calm and Run On

2013-05-15 19.42.532013-05-15 19.38.55

Today was super busy. I took my students on a field trip to a children’s museum and a botanical garden. I survived on Quest Bars and grapefruit, as I did not have time to actually eat the lunch I made.

When I got home for the night, I really just wanted to sleep. But I pushed through and went to the gym. Funny thing…once I got there I caught a second wind and was super motivated. It was as if I could leave all my responsibilities behind for an hour, and just clear my mind.

 

keeprun

And then I created my very first tabata workout! I’m sure it’s not all that original, since I just took my favorite moves and put them together for a 2o min tabata workout.

first tabata

 I made up both of these workouts, but I should mention, that I am NOT yet a certified trainer. 

Both of these workouts were inspired by Jess at blondeponytail.com. I just love her! I also did one of her ab workouts in the morning before work.

My Typical Routine looks like this:

5:00am wake up, Drink Pro-Scuplt and read a devotion/ pray

5:30am Do a quick 15- 20 min HIIT workout to start my day from Jess’ HOME WORKOUTS @ blonde ponytail.com

6:00am Hop in the shower, pack lunch…get ready

7:00am Leave for work

8:30-4:00 Work

5:00pm Unwind, play with dogs

6:30pm Go to the gym with the hubs.

8:00pm Dinner

So, as you can see, my day is pretty packed. The one thing I do every day that makes my day run smoothly is…PRAY. I call it “Coffee time with Jesus”, but I think I need to change it to “Pro-Sculpt with Jesus”, now that I gave up coffee (and I don’t miss it!). But my faith is the single one thing that crosses over to all aspects of my life, and keeps me going.

Whatever you do, work at it wholeheartedly as though you were doing it for the Lord and not merely for people. – Colossians 3:23

Original Recipe – Eat Clean Dinner

I experimented today with stuffed peppers!

Ingredients:

1 lb Smart Chicken – ground chicken

1 bag organic broccoli cole slaw mix

1/2 cup onions

2 bell peppers

Hearty Sprinkles of “Slap Ya Mama” and “Garlic Onion Powder”

Directions: Brown the ground chicken in a sauce pan over med high heat. then add all ingredients except the bell peppers.

Preheat oven to 350 degrees. Cut off tops of bell peppers and scoop out the seeds. Add your chicken stovetop mix

Cook for 20 min.

Easy, peasy, lemon squeezy!

2013-05-15 20.28.55

2013-05-15 19.52.11

2013-05-15 19.57.062013-05-15 19.55.11 Ryan’s favorite seasoning

2013-05-15 20.42.58

Results: YUM! Even Ryan liked it! (Little did he know how healthy is was!)

Motivational Monday

14 May

My Training: I have high hopes of becoming a personal trainer, but I need to start with myself…Lately, I’ve been super motivated. Blogging keeps me honest, and results keep me going.

My Goals:

1. Teach women that true beauty is strength. I pick up a 30 pound bag of dog food and whip it over my shoulder, along with carrying 4 other bags of groceries. (I hate bringing the cart to my car…I avoid it at all costs). This is what makes me feel beautiful…to not NEED a man to help me…or a cart.

2.  To be ready in any circumstance for whatever life may throw at me (definition of crossfit).

3. To not be self conscious on the beach this summer!

4. To feel confident in my own skin and glorify God with the gifts He’s given me.

My Dreams:

1.This summer, when I am on break from teaching- I am going to get my certification to be a personal trainer.

2. Get certified to teach crossfit

3. motivate, inspire, and encourage others

4. Use fitness to start community outreach

My Motto: PROGRESS, NOT PERFECTION

Daily Update

2013-05-13 20.02.522013-05-13 19.33.48

 

 

CARDIO:

20 Minute Treadmill Boredom Buster

1min 5.5

1min 6.0

1 min 6.5

1 min 7.0

1 min 7.5

1 min 8.0

Repeat Until you reach 2 miles (I ran the last min at 9.0 to push myself)

STRENGTH

Tabata Kettle Bell Workout

by Jess at blondeponytail.com

For this workout, I pushed myself again and used heavier weights. I used 35 lb for my squats and 25lb for my snatch. Look at Jess’ website for the workout. Since I didn’t create it, I feel like I can’t copy it on here. But look at her site, you’ll be glad you did!

*Once I am a certified trainer, I will be creating and demoing unique crossfit inspired workouts, but until then…I’ll direct you to the experts that I love and follow.

Total Workout Time: 45 minutes

My Daily Diet

Breakfast: 5:00am

Strawberry Banana Rama Smoothie

1 cup frozen strawberries

1 cup ice

 1 scoop GNC Whey Protein Powder– Banana Flavor

2 tbs powderd peanut butter

2 packs Stevia

Fill with water, blend.

I also drink my GNC Pro-Sculpt (I no longer drink coffee, and I can’t tell you how much better I feel!)

I always have a Tervis tumbler with me with fresh lemon water. Again, I try to drink half my body weight in ounces (70 oz)

2013-05-13 06.19.22

Snack Attack:

1 100 cal pack almonds

1 whole Grapefruit

2013-05-13 06.07.54

Lunch: 11:45

Banana Nut Quest Protein Bar

2 hard boiled eggs

1 HUGE handful of baby carrots

Snack Attack: 4:00pm

1 Quest Bar- Brownie Flavor! YUUUUMMMM! Tastes like dessert!

Pre-Workout: 6:00pm

GNC Pro-Sculpt

1/2 a piece of chicken left over from last night’s dinner

1 whole grapefruit

1 cup of fresh strawberries

Dinner- Post Workout: 8:00pm

2013-05-13 06.08.48 2013-05-13 21.00.17 2013-05-13 21.00.29

If you can see, I made Ryan sweet potato fries as a side for his, but I had baby carrots in lieu of fries.

1 oven baked chicken breast : seasoned with garlic and cilantro at 350 degrees for 30 min. Topped with a 2 tbs of hummus!

baby carrots

steamed carrots, squash, and cucumbers.

Thank you all for keeping me honest on my diet. A lot of times I want to cheat (I KNOW I’m not the only one who is tempted by convenience food!) but then I know I’ll have to explain it all to you when I record my food…and then I think… well…why do I want to eat more anyways? It’s usually due to stress, or to reward myself.

Blogging has helped me to see that I need to turn to God when I’m stressed, and NOT to food. Or call up my hubs and chat about it, or my best friend Kristin. There are healthier ways to deal with stress…( tear it up on the treadmill and sprint! Or pick up heavier weights!)

I have been working on time management lately too. Working out and eating right has become routine by now that it doesn’t take much time. And I look forward to my workouts everyday (and food. I LOVE food). But I do notice that I spend a great deal of mental energy thinking about it. I day dream on my way to work about becoming a trainer, and about opening my own Christian based gym someday. I try to think up tabata workouts, I run through past workouts, and think of how I can do baby steps to crossfit…

With all this mental energy going into training and food planning, I’m wondering if I’m making it an idol. I definitely need balance. And then I wonder if my passion is a gift that God can use to inspire others…God knows that if I can make this work, ANYONE CAN!

So again, I’m brought to the question: What is my motivation?

The Lord does not look at the things people look at. People look at the outward appearance, but the Lord looks at the heart. 1 Samuel 16:7

And I think of Philippians 4:8

Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.

It’s all about my heart attitude. Am I humble? (If I say yes, then you know I’m lying!) Do I encourage others? Am I still giving my friends and family the time and attention they need? What about work? When my hobbies dominate my life, then it becomes a stumbling block, and a vice…not a virtue.

What about you? What do you turn to when you’re stressed?

Would you want to work out at a Christian based gym? (Where heavy metal is NOT played, and everyone racks their weights when they’re done?! Hey, a girl can dream can’t she!)

 

 

 

Sunday, Funday!

13 May

Today was Sunday, so Ryan and I were able to workout together. I always enjoy workouts more with a good workout buddy, and who better than the hubs! Ryan challenges me, I also have a competitive streak, and tend to still show off…even though we’ve been together for over 7 years. 🙂

Ryan also surprised me with NEW RUNNING SHOES! He totally knows the way to my heart ❤

2013-05-12 18.10.10

Our WOD:

4 mile run with the dogs (avg 8min miles)

We live by the lake, so we have a lot of hills and dunes by our house. Our favorite run goes by the beach, up the hills, and through the woods ( I LOVE Michigan!)

Tabata Workout

GNC lean legs by Jess at Blondeponytail.com

I use my crossfit tabata timer app on my iPhone. it was free and I use it almost everyday.

The tabata workout was actually HARDER than my hilly and speedy run. We were both sweating  like crazy after the tabata workout. The squat jumps were the hardest to tabata…20sec on seemed easy, but then resting 1o sec and starting again was tricky for me. I was reminded of my college physics class when I learned about the law of inertia, “An object in motion wants to stay in motion, and an object at rest wants to stay at rest”, it’s the start and stopping that is so difficult, and it just so happens to be what burns the most calories too.

Sticking to my Diet:

Breakfast: 7am

Pb Banana Rama Protein Smoothie

1 Scoop GNC AMP whey protein- Banana flavor

1 Cup Frozen Strawberries

2 tbs Organic Powdered Peanut Butter

2 packs Stevia

Fill with water and blend

Result: A party in my mouth! Oh yum! SO tasty that it almost tricks you…because it does NOT taste as healthy as it is (just my style).

2013-05-12 06.38.12 2013-05-12 06.37.48 2013-05-12 06.38.40

I also drank my GNC pro-sculpt in lieu of Coffee

Lunch: 12:00pm

One of my Favorites: Open Faced Omelet

1 piece of toasted Ezekiel Bread

2 servings of egg whites (egg beaters)

1 piece of skim milk cheese

1 handful of spinach

This literally only takes me 3 minutes to make.

I had baby carrots with it, as well as 1 whole grapefruit

2013-05-09 20.28.34

Snack: 3:00

Quest Bar

Dinner: 7:00

Grilled Chicken and Guacamole

Steamed Broccoli

Baby Carrots

2013-05-12 18.56.36

Dessert: 8:30

I was still really hungry from my workout, so I grabbed a brownie flavored Quest Bar and a grapefruit.

What about you? Do you have a workout buddy, or something that motivates you to workout?

Stronger by the Day

12 May

To quote Phil Robertson from Duck Dynasty, I am “Happy, Happy, Happy”. My workouts have been challenging, but rewarding. I am feeling a lot stronger.

2013-05-11 13.18.28

LOOK! Do you see my baby muscles starting to grow! They are “seedlings” now… I was feeling really good after my intense workout from Jess at blondeponytail.com click on the link to take you to the workout I did. It was a tabata workout. It took me 24 min and it called for BURPEE BOX JUMPS! say what?! Yea, I was totally  intimidated by this one…but I just put myself out there and tried it. I went to my gym (which I am so blessed- BOTH my gym and GNC are 2 minutes from my house, and right next door to each other) and I got set up…it was so nice. On a Saturday, I was the only one in the group fitness room, so I wasn’t too worried about embarassing myself.

Here’s my set up for the workout:

2013-05-11 12.22.01

I was sucking major air after my burpee tabata! But out of all the awesome workouts Jess has put together, this is my favorite. I felt it was very effective. You can see from the pic that I had a range of weight…I wanted to see if I could challenge myself…so I selected 10’s, 15’s, and a 20 lb kettle ball for my lawnmower-squat tabata. I felt so energized after this routine…I think tabats have a way of kicking your behind, but releasing MAJOR ENDORPHINS! So I was inspired to do a HIIT tread mill workout too. Again, I really wanted to challenge myself, so I took a treadmill workout from pbfingers.com and altered it.

Treadmill Shredmill HIIT Workout

0-5 min:  Incline at 9.0, Speed 4.0

5-15 min: incline back to 0

speed: 1 min 7.0, 1 min 8.0, 30sec 9.0

repeat until 15 min

15-20 min: Incline between 13.0 and 9.0, speed 4.0

2o MIN, 2 MILES = Calorie BLASTING HIIT workout

Total Workout Time: 50 min (including set up time)

I could NOT stop sweating after this workout. I think that means I definitely pushed myself.

Afterwards, I went next door to GNC to pick up GNC’s new whey protein. They were having a sale on Quest bars too, so I was able to get 3 boxes for the price of 2! If you haven’t had a Quest bar, you are missing out! I’ve tried every type of bar, and these are the best tasting, as well as the healthiest. They are gluten free and only 170 cal, 0 sugar, and 20g protein.

AND, I love GNC, because with my Gold Member Card, I saved $70! Whoot Whoot!

2013-05-11 14.49.34 I was a HAPPY, HAPPY, HAPPY girl!

2013-05-11 17.16.55 Success in baby steps: My clothes are fitting better, and I’m feeling comfortable in my own skin.

The stronger I get, and the healthier I become, the more thankful I am to God. He has blessed me so much. I do not take a single breath I take for granted.

Today I am thankful for my health, clean water, healthy food, a warm home, and wonderful family and friends.

What are you thankful for today?

Finding Time

11 May

This week has been super busy. At school we had Grandparents’ Day and our Spring Musical. The temptation to blow off my diet and workout plan was high this week…BUT, I was still able to eek out some me time in my busy day.

There was a 2 hour break in my day from 4-6 before the evening plays started. I live an hour away from the school where I work, so going home, really wasn’t an option. So, I turned to….Jess at Blondeponytail.com for an anywhere workout. (I think I link to her page on EVERY post. But for good reason! She’s awesome!) The workout took me about 15 minutes. Wham Bam, thank you ma’am! But…(heavy sigh) there is not a moment of peace at school…two of my students walked into the classroom in midst of my brurpee round and shouted, ” Mrs. Martinus! What in the world are you doing?”. This was not a time to explain HIIT workouts! I totally felt like Ms. Lippy from Billy Maddison.

mrslippy

Eating away from home: 

I really dislike going out to eat. Maybe it’s a control thing, but when I’m working so hard on my fitness, eating is a big portion (get the pun!) of your success. So…I made it work. I should mention that yesterday was one of those days where I left the house at 6 am and got home at 11 pm. But I love my job, and the kids make it totally worth it!

Morning: 5:00am 

Purple Power Smoothie:

1 cup of ice

1 cup frozen blueberries

1 scoop chocolate whey protein ( ask me WHEY I only use whey…chuckle chuckle…I find that soy upsets my IBS. I also notice better results with whey then soy)

2 tbs powdered peanut butter (have you tried this yet? I actually tried it dry the other day…oh yum. I love you peanut butter).

2 packs of Stevia

Fill with water, and blend away! No thickener needed this time. The berries handled the consistency.

GNC Pro-Sculpt 

I take GNC’s Pro-Sculpt. I LOVE it! I use to drink a pot of coffee a day and drink…MONSTERS (gasp!) Pro-Sculpt has helped me to kick BOTH of those habits…if you would have told me a few months ago that I wouldn’t drink coffee any more… I would have said you are NUTS! But Pro-scuplt gives me clean energy without jitters, it helps my digestion, and it gives me more stamina throughout my workouts…and I consider teaching a workout…so I take it first thing in the morning before school, and in the afternoon before my workout.

2013-05-10 05.17.10 2013-05-10 05.16.28

2013-05-10 05.20.23

Snack Attack! 11:00 am

2 hard boiled eggs

Lunch  11:45am

3 Pickle Wraps (pickles, light cream cheese, deli turkey)

1 whole mini bag of organic baby carrots

No time for din din 😦 snacking   4:00pm

1 Quest Bar (20g protein, NO sugar, 170 cals)

2013-05-09 20.29.16

1 MORE Quest Bar at 7pm after our play

Dinner  10:30 pm – not recommended, but can’t be avoided

1 Omelett on 1 piece of Ezekiel Bread, with kale leaves and skim cheese

1 more pack 100 cal almonds.

2013-05-09 20.28.34

So, I would have preferred to eat more fresh foods…I seriously missed my Grapefruit ( I eat 2 whole grapefruits a day), but I wasn’t able to get to the store 😦

But all in all, I was pretty happy that I could stay on track and avoid my “Connivence Food Crash” that usually occurs on a busy day.

What about you? What do you eat when you’re in a pinch? 

%d bloggers like this: