Monday, December 30, 2013: Day of heat packs and Stretching.
Tuesday, December 31, 2013:
Day of Kicking 2013's ASS!!!
MY BEST TIME YET!
Spread the Running Joy!!
Happy New Year!!
~Maddie J.
Tuesday, December 31, 2013
Starting Week 9!
Sunday, December 29, 2013: Day of rest.
Monday, December 30, 2013: Day of heat packs and Stretching.
Tuesday, December 31, 2013:
Day of Kicking 2013's ASS!!!
MY BEST TIME YET!
Spread the Running Joy!!
Happy New Year!!
~Maddie J.
Monday, December 30, 2013: Day of heat packs and Stretching.
Tuesday, December 31, 2013:
Day of Kicking 2013's ASS!!!
MY BEST TIME YET!
Spread the Running Joy!!
Happy New Year!!
~Maddie J.
Ending 2013 with a BANG!!!!
WHOOO HOOO!!!
OH YEAH!!!
OH YEAH!!!
Guess who ran the last day in 2013? December 31, 2013! I DID!!!
AND I ran my FASTEST TIME YET!!!! WOO. I can now proudly say I have just officially began celebrating the end 2013!! WOOOO I am so excited to have a fresh year with my fresh new lifestyle I have been creating!! WOOOOOOO!
HELLO 2014!!!!!
HAPPY NEW YEAR EVERYONE!!
Spread the Running Joy!
~Maddie J.
8 Biggest Fitness Myths
You may still believe these... But they are all Myths!!!
1) It's better to use a machine:
Machine only based programs train your body in a single, linear motion. This one-dimensional form of exercise makes you more susceptible to injury.
*Instead: Change it up, go swimming, hiking, biking, anything other than your normal machine routine.
2) Losing weight only happens at the gym:
Did you know, it takes 250,000 to burn one POUND of fat.
*Fact: Losing weight occurs with the right combination of fitness, diet, sleep, hydration and stress management.
3) You can spot reduce:
False! You canNOT select certain places on your body to reduce fat. Crunches are not going to target the fat in your core region.
*Fact: Fat is burned through a combination of cardiovascular and strength training that decreases your body's OVERALL fat content when accompanied with a healthy diet.
4) Running alone is the best form of exercise for weight loss:
*Fact: Strength training combined with short spurts of high intensity cardio creates more damage on your muscles and a better after burn effect due to more required repair.
5) Staying fit takes up a lot of time:
Jumping rope for one minute burns 11 calories!
*Fact: Science has shown that high intensity interval training really works when it comes to building muscle and burning calories.
6) Women will get "Bulky" if they lift heavy weights:
*Fact: Testosterone is a key component to muscle building and women have up to 20 times LESS testosterone than men. Due to their low levels, it is almost impossible for women to get "Bulky"
7) You need a gym membership to stay in shape:
*Fact: You can get a better workout more safely when you use just your body to challenge yourself than when you use a machine or equipment you may not know how to use properly.
8) If it works for her, it's going to work for me:
Everybody's body is different!
*Fact: The main reason anyone finds success in their fitness routine come down to more than just what type of workout they are doing.
It comes down to the fact that they have adapted it into their lifestyle and have made a complete change of their day to day lives. This keeps them committed and overall makes them comfortable with their new daily routine.
~Number 3) was the one that hit me the most! I always thought that if I did certain work outs I would target specific areas of fat that I wanted to lose. My friend told me the other day that it's not about just trying to lose fat in my thighs, for example, but it is about OVERALL body fat loss. This makes so much more sense now. For this is my goal, overall body fat loss. Working on overall body fat loss will eventually lead to my thighs losing fat as well! The light bulb has clicked finally!
~Number 8) also hit home as I have been completely changing my lifestyle, slowly but surely of course. I do believe it is about a total lifestyle change and not just a type of diet or program for a quick weight loss. Anyone can join jenny craig or weight watchers, these programs do work and have proven to lead to weight loss, but I also have seen women who end the program and gain it all back because they weren't committed to a full lifestyle change. Don't give up! Results will come!
~For numbers 3) and 4) I would like to add that I do not only do my 2-3.4 mile runs during the week. When I finish I do a cool down walk for about 5 minutes then begin my ab workout for at least 5 minutes if I'm pushed with time. I also bust out some push ups as well. By doing this I feel as if this involves my upper body too so I'm not just focused on my legs. I try to add 3-5 more push ups every day to progress and challenge myself. This also fits in with number 7). It is possible to lose weight without a gym. Gym's haven't always been around and not many people can bust out 50 push ups these days... Can you?
Spread the running joy!
Keep up the good work!
~Maddie J.
Reference for facts:
shape.com
1) It's better to use a machine:
Machine only based programs train your body in a single, linear motion. This one-dimensional form of exercise makes you more susceptible to injury.
*Instead: Change it up, go swimming, hiking, biking, anything other than your normal machine routine.
2) Losing weight only happens at the gym:
Did you know, it takes 250,000 to burn one POUND of fat.
*Fact: Losing weight occurs with the right combination of fitness, diet, sleep, hydration and stress management.
3) You can spot reduce:
False! You canNOT select certain places on your body to reduce fat. Crunches are not going to target the fat in your core region.
*Fact: Fat is burned through a combination of cardiovascular and strength training that decreases your body's OVERALL fat content when accompanied with a healthy diet.
4) Running alone is the best form of exercise for weight loss:
*Fact: Strength training combined with short spurts of high intensity cardio creates more damage on your muscles and a better after burn effect due to more required repair.
5) Staying fit takes up a lot of time:
Jumping rope for one minute burns 11 calories!
*Fact: Science has shown that high intensity interval training really works when it comes to building muscle and burning calories.
6) Women will get "Bulky" if they lift heavy weights:
*Fact: Testosterone is a key component to muscle building and women have up to 20 times LESS testosterone than men. Due to their low levels, it is almost impossible for women to get "Bulky"
7) You need a gym membership to stay in shape:
*Fact: You can get a better workout more safely when you use just your body to challenge yourself than when you use a machine or equipment you may not know how to use properly.
8) If it works for her, it's going to work for me:
Everybody's body is different!
*Fact: The main reason anyone finds success in their fitness routine come down to more than just what type of workout they are doing.
It comes down to the fact that they have adapted it into their lifestyle and have made a complete change of their day to day lives. This keeps them committed and overall makes them comfortable with their new daily routine.
~Number 3) was the one that hit me the most! I always thought that if I did certain work outs I would target specific areas of fat that I wanted to lose. My friend told me the other day that it's not about just trying to lose fat in my thighs, for example, but it is about OVERALL body fat loss. This makes so much more sense now. For this is my goal, overall body fat loss. Working on overall body fat loss will eventually lead to my thighs losing fat as well! The light bulb has clicked finally!
~Number 8) also hit home as I have been completely changing my lifestyle, slowly but surely of course. I do believe it is about a total lifestyle change and not just a type of diet or program for a quick weight loss. Anyone can join jenny craig or weight watchers, these programs do work and have proven to lead to weight loss, but I also have seen women who end the program and gain it all back because they weren't committed to a full lifestyle change. Don't give up! Results will come!
~For numbers 3) and 4) I would like to add that I do not only do my 2-3.4 mile runs during the week. When I finish I do a cool down walk for about 5 minutes then begin my ab workout for at least 5 minutes if I'm pushed with time. I also bust out some push ups as well. By doing this I feel as if this involves my upper body too so I'm not just focused on my legs. I try to add 3-5 more push ups every day to progress and challenge myself. This also fits in with number 7). It is possible to lose weight without a gym. Gym's haven't always been around and not many people can bust out 50 push ups these days... Can you?
Spread the running joy!
Keep up the good work!
~Maddie J.
Reference for facts:
shape.com
Monday, December 30, 2013
After Christmas Measurements!
Here's to entering the new year feeling fantastic and ready to continue on with my new healthier lifestyle!
Here is a better blank self chart for you to use...
Here is a better blank self chart for you to use...
Here is another helpful diagram for measuring your body.
This WEBSITE shows your body measurements to compare for weight loss and it also claims to tell you the percentage of body fat you have. I'm not too sure if this is accurate but, it is fun to see.
Saturday, December 28, 2013
Smoked Pulled Pork Christmas Dinner
3.29lb. Pork Roast
Olive Oil
Sweet & Smokey BBQ Rub
Honey BBQ Sauce (or your personal favorite flavor)
Beer, for the smoker and to drizzle over roast.
Buns (Your personal choice)
What you need:
Aluminum Foil
BBQ Smoker
How to do it:
Place your bare pork roast on aluminum foil, drizzle 2 TBL Olive Oil on roast. Rub Sweet & Smokey BBQ Rub onto roast, along with a good amount of BBQ sauce. *See picture.
Sprinkle a bit more Sweet & Smokey BBQ Rub on top. Now, refrigerate while soaking your choice of wood chips and heating up smoker.
When smoker is ready place roast in smoker. Let smoke for 2 and a half hours.
Now, take roast out of smoker and let sit until you are able to pull it apart. Then put the pulled pork roast in the oven for 30 minutes.
No extra BBQ Sauce is necessary! Super moist and flavorful by itself!
You have just made a delicious Smoked Pulled Pork Dinner!
We wrapped potatoes in foil and also put them in the smoker to have baked potatoes with our dinner. - They turned out perfect.Enjoy!
~ Maddie J.
PROTEIN protein PROTEIN!
As I continue to train my body for my 5k along the way, I am learning about foods that fuel the body. What to eat, how much to eat, and why it is good for me. Here's what I've learned so far.
Protein
Protein forms the structure of cells to build and repair tissue, and it’s needed to make substances that determine your overall health, such as hormones, enzymes and hemoglobin.
This means that when you eat foods containing protein, your body digest them, turning the protein food into individual amino acids. Your body uses these amino acids to rebuild the specific protein it needs. This is why eating a proper daily supply of protein is so critical because your body doesn't store amino acids.
I have been reading that when you are training it is highly recommended to eat more protein than a couch potato would.
How to calculate Protein intake amounts:
Varying from women to men, a person should consume 1.2 - 2 grams of protein for every 2.2 pounds they weigh.
For Example:
I weigh 136.8 lbs. dividing that by 2.2 lbs. equals 62.18
Now multiply 62.18 by 1.2 grams of protein equaling out to 74.6
I will round this for easier tracking.
My daily target intake of protein per my body weight will be = 75 grams of protein.
__________
Now, this information is great and you may be excited to start eating more protein but before you do make sure you understand where your protein is coming from. Make sure you are not intaking massive amounts of calories, fats or carbs just because you found a food product with protein. Balancing all areas from calories, fats, and carbs is tricky, but definitely a possibility and worth it. Also you need to make sure to spread out your protein intake throughout the day. Constantly refueling your body, allowing it to create amino acids.
___________
Have fun and Good luck eating more protein for your personal training!
I am enjoying the bigger amounts of protein and feel I am benefiting by having more energy. : )
Coming soon, I will be adding more protein packed recipes to my Cook Blog! Stay tuned!
Spread the Running Joy!
~Maddie J.
Protein
Protein forms the structure of cells to build and repair tissue, and it’s needed to make substances that determine your overall health, such as hormones, enzymes and hemoglobin.
This means that when you eat foods containing protein, your body digest them, turning the protein food into individual amino acids. Your body uses these amino acids to rebuild the specific protein it needs. This is why eating a proper daily supply of protein is so critical because your body doesn't store amino acids.
I have been reading that when you are training it is highly recommended to eat more protein than a couch potato would.
How to calculate Protein intake amounts:
Varying from women to men, a person should consume 1.2 - 2 grams of protein for every 2.2 pounds they weigh.
For Example:
I weigh 136.8 lbs. dividing that by 2.2 lbs. equals 62.18
Now multiply 62.18 by 1.2 grams of protein equaling out to 74.6
I will round this for easier tracking.
My daily target intake of protein per my body weight will be = 75 grams of protein.
__________
Now, this information is great and you may be excited to start eating more protein but before you do make sure you understand where your protein is coming from. Make sure you are not intaking massive amounts of calories, fats or carbs just because you found a food product with protein. Balancing all areas from calories, fats, and carbs is tricky, but definitely a possibility and worth it. Also you need to make sure to spread out your protein intake throughout the day. Constantly refueling your body, allowing it to create amino acids.
___________
Here is a veggie chart of the best protein veggies.
Here is a meat, plant and dairy chart:
Have fun and Good luck eating more protein for your personal training!
I am enjoying the bigger amounts of protein and feel I am benefiting by having more energy. : )
Coming soon, I will be adding more protein packed recipes to my Cook Blog! Stay tuned!
Spread the Running Joy!
~Maddie J.
Week 8, Christmas week ending.
Sunday December 22: 7.5 hours of hard labor, yard work and 2 hikes with my Sheppard.
Monday December 23: Recoup day. Very Sore, could hardly move.
Tuesday December 24: Moving was a little easier, errands to run all day.
Wednesday December 25: Christmas Day filled with joy and relaxation
Thursday December 26: Ice and Heat shoulder. Lot's of stretching
Friday December 27: 2 mile run.
Finishing out this week on Saturday December 28, 2013:
Ending Week 8 Christmas week.
So today has been a very productive Friday. I went on a run with my new pants I got for Christmas. Well, it was a disaster of all my great potential energy I had ready to go. I have been stretching a lot and icing and heating my shoulder for the past couple days. My shoulder pinching just walking around had gotten much worse with it hurting all day starting before I even got out of bed. After doing all the icing and heating around Christmas I was prepped and ready to run my best time ever.
As I left the house I had a feeling my pants were going to be difficult. I got onto the main road and in just 30 seconds I could tell my assumptions were correct. My pants couldn't stay on my hips or legs. They just fell straight down. Uhh what a distraction as my mind was set for running the entire time. A new record and new accomplishment of NO WALKING only running was what I had been working towards to be done today. This was not the case due to my unruly pants that I literally had to hold up the entire run. Very inconvenient and I am just glad that I tried them out before just heading to race day with unworn pants. Very good lesson learned. I also got an amazing new yoga bra that I love so much! Super comfortable and holds the girls up perfectly! Way better buy than those disappointing pants that I will have to return now. I will just stick to my pants I have.
Though I have to say the concept behind the pants was great if they could have a better hold at the top. So hopefully I will be able to continue my speed tomorrow with other normal pants and break my record time! That would be one heck of an accomplishment. Plus I would love it to add with my one pound loss from last week. Yay so excited about that.
Also I will do my best to remember to measure myself before I eat. I was too full after dinner to do it tonight.
Keep up the good work!
Remember portion control and high protein along with exercise is key!
Spread the running joy!
~Maddie J.
As I left the house I had a feeling my pants were going to be difficult. I got onto the main road and in just 30 seconds I could tell my assumptions were correct. My pants couldn't stay on my hips or legs. They just fell straight down. Uhh what a distraction as my mind was set for running the entire time. A new record and new accomplishment of NO WALKING only running was what I had been working towards to be done today. This was not the case due to my unruly pants that I literally had to hold up the entire run. Very inconvenient and I am just glad that I tried them out before just heading to race day with unworn pants. Very good lesson learned. I also got an amazing new yoga bra that I love so much! Super comfortable and holds the girls up perfectly! Way better buy than those disappointing pants that I will have to return now. I will just stick to my pants I have.
Though I have to say the concept behind the pants was great if they could have a better hold at the top. So hopefully I will be able to continue my speed tomorrow with other normal pants and break my record time! That would be one heck of an accomplishment. Plus I would love it to add with my one pound loss from last week. Yay so excited about that.
Also I will do my best to remember to measure myself before I eat. I was too full after dinner to do it tonight.
Keep up the good work!
Remember portion control and high protein along with exercise is key!
Spread the running joy!
~Maddie J.
Sunday, December 22, 2013
The Measurements Begin
So friday my wonderful man bought me the most amazing bathroom scale ever! It blends straight in with the floor and appears to me very accurate. Early on the day of December 20, 2013 I also measured myself.
Here are my measurements as of Friday, December 20, 2013.
Here is a blank chart for you to begin tracking your measurements.
Be sure to measure accurately on the same place every time for best results.
Spread the running joy!
~Maddie J.
blogloving
<a href="http://www.bloglovin.com/blog/11450889/?claim=4wbh6frrqqc">Follow my blog with Bloglovin</a>
Just found out about blog lovin'! AWESOME
Just found out about blog lovin'! AWESOME
Sprucing up your Nativity Heirloom
Reaching out to my fellow Bloggers...
So I have decided that since I am lacking room this Christmas for beautiful decor, I will lend a hand to others. I know I'm just some random girl but, I like to believe that I have a good sense of design and the talent to use it within my projects I take on. I ran across this blog, what you make it, last week and just have to share the post.
What a cute tree! Your nativity set is beautiful and I can see it's sentimental value to you. I wish I had one or even the room to put it in. Well until I am unable to create one myself to keep for years and years to come and then passed down to generation. This tip is dedicated to Jen!
Hey Jen,
First off, I want to say I love following your blog. I just started blogging, not only writing but reading and following other blogs as well, to get inspired in life.
Your house looks great with what you have done for this Christmas season! That peguin mug and roses are so beautfiul and corky all at the same time! Such pretty flowers in such a cute mug. I love reading your blog posts! Thanks for sharing all your fun times. After I saw your post about your christmas decor for this season and I just have to reply with a creative idea you may like that will help your nativity set come together beautifully in your great fireplace.
Again, thanks for sharing your Christmas on your blog and thanks for being such an inspiration!
Merry Christmas Jen and May God Bless you and your family.
~ Maddie J.
So I have decided that since I am lacking room this Christmas for beautiful decor, I will lend a hand to others. I know I'm just some random girl but, I like to believe that I have a good sense of design and the talent to use it within my projects I take on. I ran across this blog, what you make it, last week and just have to share the post.
What a cute tree! Your nativity set is beautiful and I can see it's sentimental value to you. I wish I had one or even the room to put it in. Well until I am unable to create one myself to keep for years and years to come and then passed down to generation. This tip is dedicated to Jen!
Hey Jen,
First off, I want to say I love following your blog. I just started blogging, not only writing but reading and following other blogs as well, to get inspired in life.
Your house looks great with what you have done for this Christmas season! That peguin mug and roses are so beautfiul and corky all at the same time! Such pretty flowers in such a cute mug. I love reading your blog posts! Thanks for sharing all your fun times. After I saw your post about your christmas decor for this season and I just have to reply with a creative idea you may like that will help your nativity set come together beautifully in your great fireplace.
Here is a before picture. The one you posted...
Here is an after picture. The one I photoshopped for you...
Sorry for the lack of photoshopping the crate into the fireplace, as well as the hay and lack of lights I describe below. I have gotten overly busy these past few days and haven't had time to finish it. Since it keeps getting closer to Christmas I wanted to share with you these ideas before This season has past.
Christmas at my house has been the most unique yet, for our family. We are currently moving and traveling in a travel trailer. All of our belongings are in a storage unit waiting for us. This means that because of our small housing during this time a year a tree, or other gifts wouldn't fit inside either our travel trailer or our current budget.
Therefore, I am spending my Christmas season with out all my crafts, scrap book accessories galore , Christmas decor, and space for any other these!
Ouch! It's been tough not being able to have my tools and accessory collection this season.
We managed to squeeze in this Norfolk tree, bulbs included, and lights!
Therefore, I am spending my Christmas season with out all my crafts, scrap book accessories galore , Christmas decor, and space for any other these!
Ouch! It's been tough not being able to have my tools and accessory collection this season.
We managed to squeeze in this Norfolk tree, bulbs included, and lights!
My other half picked out all by himself surprising me with it and I went to JoAnne's to purchase lights for it while running other errands, with my 2 dogs going with me, of course. :)
Since your blog has been such an inspiration to me I have been thinking about it a lot.
Your nativity scene is beautiful! I would like to create one to pass on to future generations. My grandmother always had such a beautiful one. I'm not sure what happened to it so I would like to one day make my own.
In your post with your Nativity scene you had also mentioned that some animals are missing ears caused by damage. With this in mind I have come up with a some suggestions for not only displaying your Nativty more vibrately but, also protecting it while it awaits next season. I hop you like it. : )
Please visit and share my blog, 5k along the way with Maddie J.
For other creative ideas for the holidays, as well as other of my most favorite blogs.
Sprucing up your Nativity Heirloom
Do you have an older Nativity set that needs some extra pop? Or even a newer one that maybe missing that picture peferect feel. Here are some creative inexpensive ideas to tie in your nativity scene with your home decor and style this season.
Jen, I was inspired by your post so here it goes....
Since your blog has been such an inspiration to me I have been thinking about it a lot.
Your nativity scene is beautiful! I would like to create one to pass on to future generations. My grandmother always had such a beautiful one. I'm not sure what happened to it so I would like to one day make my own.
In your post with your Nativity scene you had also mentioned that some animals are missing ears caused by damage. With this in mind I have come up with a some suggestions for not only displaying your Nativty more vibrately but, also protecting it while it awaits next season. I hop you like it. : )
Please visit and share my blog, 5k along the way with Maddie J.
For other creative ideas for the holidays, as well as other of my most favorite blogs.
Sprucing up your Nativity Heirloom
Do you have an older Nativity set that needs some extra pop? Or even a newer one that maybe missing that picture peferect feel. Here are some creative inexpensive ideas to tie in your nativity scene with your home decor and style this season.
Jen, I was inspired by your post so here it goes....
By looking at this photo you can notice my overall design idea and concept I was going for in order to incorporate your scene with your house decor and style this season.
my suggestions are listed below 1-6;
By starting at the least expensive, I think.
1) USE HAY/ or hay like substance.
$0.00 for real hay if available at your house or from a family farm.
$2.99 for basket filler from JoAnne's which will give the same appearance without the allergies if that maybe a problem. Or if real hay isn't available.
I'm sure there are more elsewhere but, I browsed the store today and found this the least expensive per bag. If you want to pay more for a more life-like appearance that is your call. I just try and spend the least money. It will still look great either way.
Depending on a persons budget you may only have enough money for a free to $3.00 budget. Maybe you add one idea to your nativity set every year. When doing this your nativity set changes each year and ages with beauty and style. Or maybe you have enough in you budget to add everything together at once. Either way here are the rest of the ideas for creating a personalized Nativity scene.
2) OBTAIN BATTING in order to keep you Nativity scene from losing any more parts I suggest you buy polyester batting. This will be used for a soft base for the porcelain, glass, or ceramic scene to sit on, as well as to be packaged with. The storing of a Nativity Heirloom is one of the most important parts to having it. By Protecting each piece very carefully you can be confident knowing that you will have it up again next year looking as great as ever.
my suggestions are listed below 1-6;
By starting at the least expensive, I think.
1) USE HAY/ or hay like substance.
$0.00 for real hay if available at your house or from a family farm.
$2.99 for basket filler from JoAnne's which will give the same appearance without the allergies if that maybe a problem. Or if real hay isn't available.
I'm sure there are more elsewhere but, I browsed the store today and found this the least expensive per bag. If you want to pay more for a more life-like appearance that is your call. I just try and spend the least money. It will still look great either way.
Depending on a persons budget you may only have enough money for a free to $3.00 budget. Maybe you add one idea to your nativity set every year. When doing this your nativity set changes each year and ages with beauty and style. Or maybe you have enough in you budget to add everything together at once. Either way here are the rest of the ideas for creating a personalized Nativity scene.
2) OBTAIN BATTING in order to keep you Nativity scene from losing any more parts I suggest you buy polyester batting. This will be used for a soft base for the porcelain, glass, or ceramic scene to sit on, as well as to be packaged with. The storing of a Nativity Heirloom is one of the most important parts to having it. By Protecting each piece very carefully you can be confident knowing that you will have it up again next year looking as great as ever.
$4.99 to purchase new or...
If you already own extra batting or padding alike then the cost is $0.00.
3) OBTAIN CRATE this has so many different personified for you. You can use what ever kind of crate or container you'd like for storing and also displaying your Nativity scene.
I found this beautiful crate from Here I'm not sure if you are able to order this or if it would be the size you may need but this photo will be good for showing the crates purpose as it has great attributes.
3.a
The crate as a display:
Not only does The crate gives reference to Jesus being born in a manger but, it gives the Nativity a room and space of it's own. It allows you imagination to bounce from one wall to the other as the crate frames the scene.
3.b
Crete as a storage container:
Using the batting, Fabric, bubble wrap or your personal choice of sfety protection to surround each piece, also line the crate with batting or bubble wraps etc for breakage protection. Another great find would be a crate with a removable lid so you are able to easily transform your storage box into a Nativity scene in minutes looking as good as ever.
3.c
Depending on the crate chosen you may have to put in a little work to get it worthy enough for display. What i like about the one I used in my Photoshop picture for your Nativity scene , Jen, is that has a distressed style to it while also adding a pop of color. Because of this it helps with aging the Nativity gracefully. The distressed crate looks as if it has always been the storage container for the nativity set and always will be. It connects the two items old and new into the now modern world and also adds a pop of color to your white Nativity set.
4) FABRIC FOR LAYERING instead of placing the hay or basket-filler directly onto your batting base maybe try sprucing the scene up with a nice blendable color fabric matching your chosen material of hay. Draping the fabric up against the crate walls and out over the bottom front concealing the batting base. Not only does this allow easy clean up of hay but it helps set the scene.
At this point the scene has been successfully enhanced, aged and protected. My next suggestion is to help personalize your decor and Nativty set thus incorporating your natity set into your house hold decor during the Christmas season.
5) ADD HANDMADE PHRASE I chose the phrase joy to the world bc that is the feeling I get inside when I see nativity scenes. Joy to the world the Lord is born let all the men rejoice! Such a beautiful song and such a beautiful sight.
I found this blog, Tattered and Inked while looking for the perfect homemade wooden sign reading " joy to the world"
It's a great blog that has quickly become one of my favorites. Here you learn how to create your own joy to the world sign for a low cost.
Another suggestion for the sign would be the wood cut outs of the words joy to the world and have each one be unique. Or you can decorate with a theme matching your distressed crate. Which ever you choose I'm sure it will look fantastic and bring an extra pop to your Nativity scene.
Last but not least...
6) WHITE CHRISTMAS LIGHTS by adding the lights you are able to bring more attention to your scene and it also makes it easier to see in the night. When you wake up in the middle in the night near Christmas and head to the kitchen you are bound to see a beautifully lit Christmas tree full of peace and joy. And if you were to have lights boardering your nativity scene along the sides and top of your crate it would also be lit up beautifully for you to see at night. White lights aren't very expensive, especially now right before Christmas, and you would only need a small one so that's not much. I purchased my set of 100 lights at Joann's for $2.99 or $0.00 If you have an extra set stored at home.
If you already own extra batting or padding alike then the cost is $0.00.
3) OBTAIN CRATE this has so many different personified for you. You can use what ever kind of crate or container you'd like for storing and also displaying your Nativity scene.
I found this beautiful crate from Here I'm not sure if you are able to order this or if it would be the size you may need but this photo will be good for showing the crates purpose as it has great attributes.
3.a
The crate as a display:
Not only does The crate gives reference to Jesus being born in a manger but, it gives the Nativity a room and space of it's own. It allows you imagination to bounce from one wall to the other as the crate frames the scene.
3.b
Crete as a storage container:
Using the batting, Fabric, bubble wrap or your personal choice of sfety protection to surround each piece, also line the crate with batting or bubble wraps etc for breakage protection. Another great find would be a crate with a removable lid so you are able to easily transform your storage box into a Nativity scene in minutes looking as good as ever.
3.c
Depending on the crate chosen you may have to put in a little work to get it worthy enough for display. What i like about the one I used in my Photoshop picture for your Nativity scene , Jen, is that has a distressed style to it while also adding a pop of color. Because of this it helps with aging the Nativity gracefully. The distressed crate looks as if it has always been the storage container for the nativity set and always will be. It connects the two items old and new into the now modern world and also adds a pop of color to your white Nativity set.
4) FABRIC FOR LAYERING instead of placing the hay or basket-filler directly onto your batting base maybe try sprucing the scene up with a nice blendable color fabric matching your chosen material of hay. Draping the fabric up against the crate walls and out over the bottom front concealing the batting base. Not only does this allow easy clean up of hay but it helps set the scene.
At this point the scene has been successfully enhanced, aged and protected. My next suggestion is to help personalize your decor and Nativty set thus incorporating your natity set into your house hold decor during the Christmas season.
5) ADD HANDMADE PHRASE I chose the phrase joy to the world bc that is the feeling I get inside when I see nativity scenes. Joy to the world the Lord is born let all the men rejoice! Such a beautiful song and such a beautiful sight.
I found this blog, Tattered and Inked while looking for the perfect homemade wooden sign reading " joy to the world"
It's a great blog that has quickly become one of my favorites. Here you learn how to create your own joy to the world sign for a low cost.
Another suggestion for the sign would be the wood cut outs of the words joy to the world and have each one be unique. Or you can decorate with a theme matching your distressed crate. Which ever you choose I'm sure it will look fantastic and bring an extra pop to your Nativity scene.
Last but not least...
6) WHITE CHRISTMAS LIGHTS by adding the lights you are able to bring more attention to your scene and it also makes it easier to see in the night. When you wake up in the middle in the night near Christmas and head to the kitchen you are bound to see a beautifully lit Christmas tree full of peace and joy. And if you were to have lights boardering your nativity scene along the sides and top of your crate it would also be lit up beautifully for you to see at night. White lights aren't very expensive, especially now right before Christmas, and you would only need a small one so that's not much. I purchased my set of 100 lights at Joann's for $2.99 or $0.00 If you have an extra set stored at home.
*******I will be adding this to the photoshop picture as soon as I have some free time.
Whoo that was a lot of typing. Maybe even my largest post yet.
I hope you have fun personalizing the rest of your home for Christmas this year. I have had quite the adventure myself.
My Charlie brown christmas.
Once again we are having ourselves a Charlie brown christmas. I call it this because our tree is so unique and has so much effort poured into it with all the right intentions. It's Definitly not a Martha Stewart tree, that's for sure. We have gone for a non traditional Christmas tree this year. A small Norfolk that already came with bulbs on it. Two steps done in one! Though it is still big in our cozy travel trailer we have a beautiful Christmas tree for 2013. Our colors this year and the years to come will be red and white. Perfectly matching my surprise stalking and the rest of the newly purchased decor items for our Christmas season.
Whoo that was a lot of typing. Maybe even my largest post yet.
I hope you have fun personalizing the rest of your home for Christmas this year. I have had quite the adventure myself.
My Charlie brown christmas.
Once again we are having ourselves a Charlie brown christmas. I call it this because our tree is so unique and has so much effort poured into it with all the right intentions. It's Definitly not a Martha Stewart tree, that's for sure. We have gone for a non traditional Christmas tree this year. A small Norfolk that already came with bulbs on it. Two steps done in one! Though it is still big in our cozy travel trailer we have a beautiful Christmas tree for 2013. Our colors this year and the years to come will be red and white. Perfectly matching my surprise stalking and the rest of the newly purchased decor items for our Christmas season.
We had planned to make a snowglobe tree using a mason jar but shopping on Friday didn't go so well as I couldn't find anything we needed and left the store. We went to home depot for a quick stop for a piece of insulation. My other half surprised me with this tree because he said he knew how bad I wanted a tree. Later I went to Joanns for some lights. They had a major 70% off sale and I found some gorgeous red lights, 100 strand white lights, a dog bone ornament, and a PEACE ornament. Out the door= $8.16 yeah baby! I felt as if I scored big time.
Here is a picture of our Charlie brown Christmas.
Again, thanks for sharing your Christmas on your blog and thanks for being such an inspiration!
Merry Christmas Jen and May God Bless you and your family.
~ Maddie J.
Week 7 Brings Progress
Friday, December 20, 2013: Stretch day, ran errands.
Saturday, December 21, 2013: Ran 3 miles in 43:11.7 minutes!!!!!
Whoooooo Hhoooooooo!!! I'm so excited for myself. Towards the end I also began a second wind! It was great! I felt great! I need to incorperate this more often. It's been way too long. It needs to be at least once a week. Preferably twice but once will do for now. Spread the running joy! ~ Maddie J.
Saturday, December 21, 2013: Ran 3 miles in 43:11.7 minutes!!!!!
Whoooooo Hhoooooooo!!! I'm so excited for myself. Towards the end I also began a second wind! It was great! I felt great! I need to incorperate this more often. It's been way too long. It needs to be at least once a week. Preferably twice but once will do for now. Spread the running joy! ~ Maddie J.
Friday, December 21, 2013~ 3 miles total
Thursday, December 5, 2013:~ 3.4 miles total
Ending of week 7
With this weeks training coming to an end I decided to kick it into high gear. I decided to do this by running 3.4 miles. I had been working up to it since the day before. I was so busy on friday I didn't have enough time for my normal run. That night i began to get into the mindset of running 3.4 miles. On saturday morning I had found my motivation +Becky Dommer ! She is an inspiration to for her great running times. I decided I needed to run away from my plateau of only jogging 2 miles each time. I had not ran more than that other than one time on, December 5, 2013. My time on this first 3.4 mile run was 47:59.2 Minutes= Lap 1, 22:48.4 + Lap 2, 11:27.3, + Lap 3, 12:33.4.
Today I run 43:11.7 Minutes= Lap 1, 22:06.5 + Lap 2, 10:59.1, + Lap 3 10:05.3
Though I do have to admit that I stopped the clock early on Lap 3 as I was picked up on the 3 miles mark by my boyfriend who drove by me on his way home from work. I was pretty glad that I didn't have to run on the busy road since he was there and I didn't realize how late it was in the day. Head over to my Time Records & Progress tab for more details on my times for running 3 to 3.4 miles.
Ok, back to the run. It was an interesting one. Saturday's there are more people home on the block that I run and it's pretty busy. Next time I should leave much earlier than I did. I just could not tare myself out of the house until I had my lights up, the house cleaned, organized, etc. I was pretty excited for the run so I'm not sure why I feel I procrastinated it. I listened to my running music on my earbuds from my phone. I'm not a big fan for running with earphones in. Especially when running on roads because the music makes it harder to hear the vehicles. I'm going to start bringing my dogs again. I'm almost debating whether or not I take them both on the same day. Then I would run 4 miles a day... I will add that to my goal list. Hopefully I get faster so this won't take as much time to do.
Overall, after this run I feel great about my progress. Though I did not run the same distance as the time recorded from my first run I feel I still would have at least been 5 minutes faster than before because towards the very end I began to get a second wind! This is the reason why I feel so good about today training sesh.
The 5k along the way that I wanted to register in is growing near. Though I still can't afford to complete my registration because I haven't had enough money to register into the 5k along the way yet. I'm thinking I may be able to afford to drive there but gas would be spendy and I would just volunteer. I had previously read that volunteering at a 5k along the way race before competing in one yourself can help eliminate some race day worries. It is Christmas time maybe Santa Baby will bring me a paid registration form for my 5k along the way race for Christmas. ; )
Either way I am still happy that I am moving my life into a more positive direction and when I can afford to register for my 5k along the way I will be fit and ready to go for the challenge. My inspiration for training is my passion I have for completing my first 5k along the way, I am very passionate about accomplishing my first 5k along the way. I believe once I finish one it will only inspire me more to head for my 2nd 5k along the way. I will be patiently awaiting the day when I can afford to register and be ready to go when race day finally comes around. This gives me joy and happiness.
Spread the running joy!
~ Maddie J.
Today I run 43:11.7 Minutes= Lap 1, 22:06.5 + Lap 2, 10:59.1, + Lap 3 10:05.3
Though I do have to admit that I stopped the clock early on Lap 3 as I was picked up on the 3 miles mark by my boyfriend who drove by me on his way home from work. I was pretty glad that I didn't have to run on the busy road since he was there and I didn't realize how late it was in the day. Head over to my Time Records & Progress tab for more details on my times for running 3 to 3.4 miles.
Ok, back to the run. It was an interesting one. Saturday's there are more people home on the block that I run and it's pretty busy. Next time I should leave much earlier than I did. I just could not tare myself out of the house until I had my lights up, the house cleaned, organized, etc. I was pretty excited for the run so I'm not sure why I feel I procrastinated it. I listened to my running music on my earbuds from my phone. I'm not a big fan for running with earphones in. Especially when running on roads because the music makes it harder to hear the vehicles. I'm going to start bringing my dogs again. I'm almost debating whether or not I take them both on the same day. Then I would run 4 miles a day... I will add that to my goal list. Hopefully I get faster so this won't take as much time to do.
Overall, after this run I feel great about my progress. Though I did not run the same distance as the time recorded from my first run I feel I still would have at least been 5 minutes faster than before because towards the very end I began to get a second wind! This is the reason why I feel so good about today training sesh.
The 5k along the way that I wanted to register in is growing near. Though I still can't afford to complete my registration because I haven't had enough money to register into the 5k along the way yet. I'm thinking I may be able to afford to drive there but gas would be spendy and I would just volunteer. I had previously read that volunteering at a 5k along the way race before competing in one yourself can help eliminate some race day worries. It is Christmas time maybe Santa Baby will bring me a paid registration form for my 5k along the way race for Christmas. ; )
Either way I am still happy that I am moving my life into a more positive direction and when I can afford to register for my 5k along the way I will be fit and ready to go for the challenge. My inspiration for training is my passion I have for completing my first 5k along the way, I am very passionate about accomplishing my first 5k along the way. I believe once I finish one it will only inspire me more to head for my 2nd 5k along the way. I will be patiently awaiting the day when I can afford to register and be ready to go when race day finally comes around. This gives me joy and happiness.
Spread the running joy!
~ Maddie J.
Friday, December 20, 2013
Taco's and Iced Lemon Lime Water
Last night we had Taco's for dinner which actually turned into a nacho type salad because for some reason every time we buy taco shells from the store they end up being stale and we are unable to eat them. I am very disappointed as it that happened again last night but thankfully we had chips that we crushed and mixed the rice, meat, cheese, sour cream, spinach and salsa all together for an awesome filling dinner.
Here is my massive ice cold Lemon Lime Water that I'm so very proud of!
I bought this giant glass at the dollar and I keep it in the freezer for a nice treat. : )
Here is my massive ice cold Lemon Lime Water that I'm so very proud of!
I bought this giant glass at the dollar and I keep it in the freezer for a nice treat. : )
Week 7 Continues
As week 7 continues, Thursday I ran my second fastest time yet! I'm so happy for myself since in the beginning of this week I was feeling rusty and exhausted. I think it has a lot to do with the sugars I ate over the weekend. Since then I have gotten back on track and began to be more consious and aware of what I am eating. Cutting back on sugar for me actually gives me more energy. I have also started back on track with taking my favorite multi- vitamin, along with B 6. The 2 also give my body more energy. Have you asked your doctor about adding supplements into your diet? Do so before hand to be on the safe side.
The multi vitamin I take is:
The benefits of this multi-vitamin are:GNC Women's Ultra Mega® Energy and Metabolism, 2X MORE D-3, Dietary Supplement,Clinically Studied Multivitamin^, Each serving supplies approximately 100 mg of caffeine;
The B 6 Vitamin I take is:
The multi vitamin I take is:
The benefits of this multi-vitamin are:GNC Women's Ultra Mega® Energy and Metabolism, 2X MORE D-3, Dietary Supplement,Clinically Studied Multivitamin^, Each serving supplies approximately 100 mg of caffeine;
- With 1,600 IU of vitamin D-3 for breast and bone health*
- Calorie burning support*
- Boosts energy and metabolism*
- Supports mental focus*
- For more information on this product go HERE.
The B 6 Vitamin I take is:
The benefits of the B 6 are:
- B-6 100mg
- 100 tablets
- Metabolism and energy support
- Helps support a healthy immune system
- Gluten free
- No added preservatives, artificial colors or flavors
For more information on this product go HERE.
Keep up the dedication! Spread the Running Joy!
~Maddie J.
Continuing Week 7
Wednesday December 18: Took a rest
Thursday December 19: RAN MY SECOND FASTEST TIME!
WOO hoo! I'm so excited! I ran my second fastest time Thursday!
Thursday December 19: RAN MY SECOND FASTEST TIME!
WOO hoo! I'm so excited! I ran my second fastest time Thursday!
Thursday, December 19, 2013
Winter is almost here!
No wonder why my house was so chilly this morning....
I woke up to a frozen, icy morning outside. With the sparkling frozen crystals I couldn't help but take a few pictures as the sun rose and began melting away such peaceful beauty.
Winter officially begins this Saturday, December 21. I love winter.
I wonder if I will be getting snow on Christmas again this year?? One can only hope. : )
Here are my favorite photos from this morning...
Have a great day everyone! Drive extra safe is the icy conditions. Also run safe, I'm waiting for the ice to melt before heading out. The roads look pretty dangerous. Wouldn't want a car to take a spin near me or even my feet slipping on the ice.
Spread the running joy!
~Maddie J.
I woke up to a frozen, icy morning outside. With the sparkling frozen crystals I couldn't help but take a few pictures as the sun rose and began melting away such peaceful beauty.
Winter officially begins this Saturday, December 21. I love winter.
I wonder if I will be getting snow on Christmas again this year?? One can only hope. : )
Here are my favorite photos from this morning...
Have a great day everyone! Drive extra safe is the icy conditions. Also run safe, I'm waiting for the ice to melt before heading out. The roads look pretty dangerous. Wouldn't want a car to take a spin near me or even my feet slipping on the ice.
Spread the running joy!
~Maddie J.
Wednesday, December 18, 2013
Bell Pepper Casidilla...
Casidillas are one of the simplest lunches you can possibly make. I wanted to be a bit more creative than the usual cheese and shell. So I found a half of red and green pepper in the fridge and decided to give it a go! It turned out delish! And also too much food for one person so this will definitely serve 2! I hope you enjoy my new quick creation! I sure did!
~ Maddie J.
~ Maddie J.
Tuesday, December 17, 2013
The start to week 7
Keeping up with my dedication!
Sunday Dec. 15: Day of rest
Monday Dec. 16:
Tuesday Dec. 17:
Sunday Dec. 15: Day of rest
Monday Dec. 16:
Tuesday Dec. 17:
A rusty jog is better than no jog! As long as you can stick to your daily work outs you will be headed to progress!
Spread the running joy!
~Maddie J.
Beginning of Week 7
Sunday December 15:
I had a day of rest for stretching. I had an incredible dream Saturday night and on Sunday I actually woke up painfully sore...
Saturday night's marathon dream:
I had a crazy dream about me running and cycling a marathon. So I guess that would make it a dualathon since I was cycling and running.
It was an incredible dream! I have never dreamt about running a marathon and since I have been so focused for training and improvement before my first 5k along the way it finally appeared in my dreams! It was awesome. I had such wonderful feelings while running the marathon in my dream.
I kept my pace nice and steady though, there were others passing me at a faster paces, I just focused on myself and kept running my pace. Then later in the race I passed them back because they had lost a lot of energy from the beginning. The dream started with everyone cycling to a check point then rounding back to begin the run for finishing the dualathon. I'm not sure what position or times I had in my dream but I do remember I was very proud of myself and I felt I did a great job.
The interesting thing is that I woke up so very sore. I went out for some errands Sunday morning and my knees were aching as if I really did run the marathon.
This just gives me great motivation to continue my jogs at my fast pace. I will now begin with running by getting myself into the zone and muffle everything out while I focus on my times. My own dream has given me insirpation to keep up my hard work and dedication. I also now know that I will be finishing with a good time and have even more confidence in myself! Because I know for sure I will finish!!
Monday December 16:
Although I did pretty good on my times for mondays run of 2 miles, during the run I felt very exhausted! I was tired and felt as if I was going so sslloowww.
After looking at my times I see I didn't do as bad as I felt I had, so that was good. But this jog was ultimately one of the hardest for me for some reason.
Tuesday December 17:
I feel GREAT today! I did my static stretches and through in a couple dynamic warm ups before starting my run. I felt unstoppable! I jogged almost the entire mile without having to walk for very long! Then I turned back and kept jogging! I felt great and FULL of massive energy!!! Unfortunately, on my way back I had a shooting pain in my upper right shoulder muscles and every time my feet hit the ground when running the pain would flair up. I had to speed walk while I tried to massage the muscle down and subside the pain. My guess is that I slept wacky last night because I did not sleep well at all last night and desperately need a new beddy by. So, I pushed through it and kept up my nice steady jogging pace and tried to walk even less since I had to massage the muscle down for a bit.
I would highly recommend trainees to sign up for a massage at least twice a month. When I could afford it, this was amazing and helped my back muscles a LOT! I wish I was still able to afford such expense, but unfortunately I can not. So instead I use my home remedies to help my back pain. Massages defiantly help you improve running as this was my experience about 2 years ago.
Head over to my time records and progress tab to check out my times for week 7!
Spread the running joy and keep up the dedication and hard work!
It will pay eventually!
~Maddie J.
I had a day of rest for stretching. I had an incredible dream Saturday night and on Sunday I actually woke up painfully sore...
Saturday night's marathon dream:
I had a crazy dream about me running and cycling a marathon. So I guess that would make it a dualathon since I was cycling and running.
It was an incredible dream! I have never dreamt about running a marathon and since I have been so focused for training and improvement before my first 5k along the way it finally appeared in my dreams! It was awesome. I had such wonderful feelings while running the marathon in my dream.
I kept my pace nice and steady though, there were others passing me at a faster paces, I just focused on myself and kept running my pace. Then later in the race I passed them back because they had lost a lot of energy from the beginning. The dream started with everyone cycling to a check point then rounding back to begin the run for finishing the dualathon. I'm not sure what position or times I had in my dream but I do remember I was very proud of myself and I felt I did a great job.
The interesting thing is that I woke up so very sore. I went out for some errands Sunday morning and my knees were aching as if I really did run the marathon.
This just gives me great motivation to continue my jogs at my fast pace. I will now begin with running by getting myself into the zone and muffle everything out while I focus on my times. My own dream has given me insirpation to keep up my hard work and dedication. I also now know that I will be finishing with a good time and have even more confidence in myself! Because I know for sure I will finish!!
Monday December 16:
Although I did pretty good on my times for mondays run of 2 miles, during the run I felt very exhausted! I was tired and felt as if I was going so sslloowww.
After looking at my times I see I didn't do as bad as I felt I had, so that was good. But this jog was ultimately one of the hardest for me for some reason.
Tuesday December 17:
I feel GREAT today! I did my static stretches and through in a couple dynamic warm ups before starting my run. I felt unstoppable! I jogged almost the entire mile without having to walk for very long! Then I turned back and kept jogging! I felt great and FULL of massive energy!!! Unfortunately, on my way back I had a shooting pain in my upper right shoulder muscles and every time my feet hit the ground when running the pain would flair up. I had to speed walk while I tried to massage the muscle down and subside the pain. My guess is that I slept wacky last night because I did not sleep well at all last night and desperately need a new beddy by. So, I pushed through it and kept up my nice steady jogging pace and tried to walk even less since I had to massage the muscle down for a bit.
I would highly recommend trainees to sign up for a massage at least twice a month. When I could afford it, this was amazing and helped my back muscles a LOT! I wish I was still able to afford such expense, but unfortunately I can not. So instead I use my home remedies to help my back pain. Massages defiantly help you improve running as this was my experience about 2 years ago.
Head over to my time records and progress tab to check out my times for week 7!
Spread the running joy and keep up the dedication and hard work!
It will pay eventually!
~Maddie J.
Monday, December 16, 2013
Ankles are important!
My ankles have been sore and achey lately and I was browsing through pinterest once again and found this lovely website giving some nice suggestions on strengthening my ankles.
Check out This Ankle Strengthening Article for details!
I'm about to give it a go!
Have fun!
Spread the running joy!
~Maddie J.
Check out This Ankle Strengthening Article for details!
I'm about to give it a go!
Have fun!
Spread the running joy!
~Maddie J.
Stretching or No stretching, How to decide what is best for you.
I decided I needed to research about pre work out routines. I found many articles from highly qualified Doctors on their research about the benefits of stretching before a workout. Many said that it is unnecessary to do so before workouts. I have heard this before and didn't agree with it then either. They my have evidence showing/ proving there is no benefit but, maybe I am in that slim percent range where it does benefit my body to stretch. This might be because phsycologically I am preparing my body and mind for the run so, I feel better and am in more of a positive prepared mind set before the workout. Or maybe it truly helps my muscles preform better.
Some also said that people are either born with flexibility or they have to work for it due to their inflexibility. I also found that long-hold stretches (a.k.a: Static stretches) activate a protective neuromuscular reflex that temporarily reduces maximal force production capacity. The only way to make long-hold stretches useful before a run is to combine them into a dynamic warm up routine. The reason following your static stretches with a dynamic work out is because like mentioned above the long- hold stretches temporarily reduce maximal force production capacity. In lame-ins terms: you can't jump as high after static stretching, and since running is a type of jumping, your running performance is said to be impacted negatively by static stretching, meaning you are unable to do your best.
Now, all this evidence and research is great but again, I still feel my body benefits from my static stretches. Therefore, I have decided I must have been born with inflexiblity. I believe my yoga days also help me overcome this, leading to improvements in my running. I have also decided that I will begin adding a dynamic warm up after my static stretches. I have listed a few ideas below. I always deviate from pre made lists and do what is most natural for my body. I give the suggestions a try and then turn them into a routine mixing them with my normal stretches and workouts. I will also do my post ab workout after my static stretches so I can mix it with the dynamic work out before my run.
Hopefully this information is as helpful for all of us. I will be beginning week 7 and introducing a dynamic warm up in the mix. I am really hoping this will boost my progress.
Good Luck with yours as well! Have fun and be aware of injury prevention.
Spread the running joy!
~Maddie J.
Some static stretches that I do are:
More static stretches I do are:
Dynamic Warm Ups I will try are:
Subscribe to:
Posts (Atom)