Tummy fat. Some of us have it, others don't. Is there anything special about a big belly compared to a large bottom? Well, surprisingly, not all body fat is created equal! According to a study carried out by researchers from MacMaster University, Hamilton, Ontario it seems that gauging your heart attack risk depends on where your fat is, rather that how much fat you have.
These types of findings are not unique to MacMasters. Dr David Heber, Ph.D., from UCLA’s Centre for Human Nutrition reports that distribution of body fat is a more important predictor of heart attack risk than the traditional measurement of Body Mass Index (BMI), which is a measurement based on the ratio between your height and weight.
It appears that a more accurate predictor of the impact body fat has on your health, is your overall body shape. You may be more like an apple or a pear, or evenly shaped top and bottom. You may have large thighs, fat hips and a huge bum and have a lower heart attack risk than someone with skinny legs and a big belly.
A more accurate and telling predictor of heart attack risk, is the waist-to-hip ratio.
What is your waist-to-hip ratio?
Divide your waist measurement by your hip measurement. For example, if your hips measurement is 40 inches and your waist is 34 inches your hip-to-waist ratio is 0.85. If you are a man, that's great, if you are a woman, that's OK (but you are right on the limit of healthy).
- A man's ratio should not be over 0.90
- A woman's ratio should not be over 0.85
Don’t fight nature
If you were born an apple you will stay an apple and if you were born a pear you will continue to be appear. Accepting your natural body shape is the first step in losing weight. In a study led by Glasgow, Scotland, psychologist Dorothy Hefferman, Ph.D., researchers concluded that women whose actual body shape differs from their desired one may find losing weight frustrating and have more trouble sticking to a weight-loss program as a result.
If this sounds like you, accept your overall shape as nature intended, but pay attention to reducing fat around your middle and tummy areas. Circumference is much more important to your health than how you look in relation to your bust and bottom.
Read More..
Wednesday, March 3, 2010
Your Weight Loss Program in as Easy as a Week
The idea of the weight loss program is to be able for you to develop a consistent approach to weight loss as well as a healthy endurance when exercising. The weight loss program’s objective is to get rid of the excesses in your body, the excess fat. Not the healthy and lean muscle tissues and body fluids.
The weight loss program first requires your focus and dedication, so therefore you need to be prepared in both mind and – of course – body. It is highly advised that you first visit your doctor for a check-up before embarking on any weight loss program.
It is important that when starting on any weight loss program, one should be positive enough to work for the results. Some people get impatient easily but long term effects are assured as long as one sticks to the weight loss plan at hand.
Stretch and stretch some more. Before actually doing those exercises and working out those muscles, a little stretching is needed in order to avoid any injury or soreness in your body.
It is also not advisable for anyone to try too hard. Everything should be done in moderation. Find the level of exercise and training that suits you. It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge.
The first week
The first day of the weight loss program involves a long and steady walk in a little over twenty minutes. After the walk, follow it up with a good stretch. This takes so little of your time for the first day. In less than an hour you have taken that first step to a weight loss program that could work to your advantage.
By the second day, it is good to focus on an upper body workout. This maintains your strength to be able to go through the whole weight loss program for the week. On the third day, a brisk walk or jog for ten minutes is in order. For beginners, a lower body workout should be done in the evening.
In the fourth day, a good rest is in order, as well as a good stretch. This lag time should be used wisely though to sort out any negatives in your mindset. The fifth day starts with a good ten minute walk. Exercise the lower body in four sessions of workouts, follow this up with another ten minute walk, and another four sessions of lower body workout.
The sixth day should be spent on a low impact exercise such as swimming. To avoid boredom, do not be afraid to try something new. The last day of the week is a time to solicit the support of the people you care about. Spend time with them or get them to be with you in your long walk. Again, follow up your walk with a light upper body workout.
This is just the beginning though. If by this first week you are able to stick to the weight loss program, you have a great chance to further boost your weight loss and stay with the program until you achieve your desired result. Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they want – like this moment, today, now! Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it. Stick to the weight loss program and you will lose weight.
Read More..
The weight loss program first requires your focus and dedication, so therefore you need to be prepared in both mind and – of course – body. It is highly advised that you first visit your doctor for a check-up before embarking on any weight loss program.
It is important that when starting on any weight loss program, one should be positive enough to work for the results. Some people get impatient easily but long term effects are assured as long as one sticks to the weight loss plan at hand.
Stretch and stretch some more. Before actually doing those exercises and working out those muscles, a little stretching is needed in order to avoid any injury or soreness in your body.
It is also not advisable for anyone to try too hard. Everything should be done in moderation. Find the level of exercise and training that suits you. It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge.
The first week
The first day of the weight loss program involves a long and steady walk in a little over twenty minutes. After the walk, follow it up with a good stretch. This takes so little of your time for the first day. In less than an hour you have taken that first step to a weight loss program that could work to your advantage.
By the second day, it is good to focus on an upper body workout. This maintains your strength to be able to go through the whole weight loss program for the week. On the third day, a brisk walk or jog for ten minutes is in order. For beginners, a lower body workout should be done in the evening.
In the fourth day, a good rest is in order, as well as a good stretch. This lag time should be used wisely though to sort out any negatives in your mindset. The fifth day starts with a good ten minute walk. Exercise the lower body in four sessions of workouts, follow this up with another ten minute walk, and another four sessions of lower body workout.
The sixth day should be spent on a low impact exercise such as swimming. To avoid boredom, do not be afraid to try something new. The last day of the week is a time to solicit the support of the people you care about. Spend time with them or get them to be with you in your long walk. Again, follow up your walk with a light upper body workout.
This is just the beginning though. If by this first week you are able to stick to the weight loss program, you have a great chance to further boost your weight loss and stay with the program until you achieve your desired result. Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they want – like this moment, today, now! Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it. Stick to the weight loss program and you will lose weight.
Read More..
Zone Diet – A New Weight Loss System
The Zone Diet works on the principle that 100,000 years ago, we were meat eaters, and our metabolism is designed to handle the demands of a meat-based diet.
Madonna, Demi Moore, and Jennifer Aniston swear by the results of the Zone Diet, which was created by Barry Sears, PhD. The Zone Diet contains 40% carbohydrate, 30% protein, and 30% fat and is known as the 40-30-30 plan.
As the food industry evolved, more carbohydrates have been introduced into our daily diet, thus causing an imbalance in our metabolism to burn fat. The reason for our extra weight can also be attributed to the many grains and starches in our diet (pasta, rice, breads, and potatoes). The Zone Diet's approach calls for a return to the diets of our ancestors where meat, fruits, and vegetables are the main dietary foods.
The Zone Diet suggests that you need the right ratio of carbohydrates to proteins and fats in order to control the insulin in the bloodstream. Too much of the hormone (insulin) can increase fat storage and inflammation in the body (conditions that are associated with obesity, type 2 diabetes and heart disease). Sears asserts that by using the Zone Diet, you are actually optimizing the body's metabolic function. Through the regulation of blood sugar, you allow your body to burn excess body fat.
Although you are not prohibited from any particular food group, it is best to avoid food with high fat and carbohydrates such as grains, starches, and pastas. The ideal sources of carbs are fruits and vegetables and for monounsaturated fats olive oil, almonds, and avocados are recommended. The Zone Diet claims to use food as a drug for overall good health, weight loss and prevention or management of heart disease and diabetes.
Sears says that you can test to see whether you are 'hormonally' correct by eating following the Zone diet and see how you feel four hours later. To simplify the Zone Diet, fill one-third of a plate with low-fat protein, and then two-thirds with fruits and vegetables.
Celebrities and some health experts say that the Zone's recommendations do not stray far from the USDA's (United States Dietary Association) dietary guidelines and therefore are advocates of the Zone Diet. Others argue that the Zone Diet has flawed ratios but Sears argues that the Zone diet is a low-glycemic-load diet that has adequate protein. .
A critic of the Zone diet such as the AHA (American Heart Association) classifies the Zone Diet as high protein and does not recommend the Zone Diet for weight loss. They contend that the Zone Diet has not been proven effective in the long term for weight loss. The AHA issued an official recommendation warning against diets like the Zone Diet. They believe that the Zone Diet is hazardous as it restricts the intake of essential vitamins and minerals present in certain foods. The AHA also contends that the protein ratio in the Zone diet is too high even if the minimal fat ratio is good. Robert H. Ecker M.D of the A.H.A. finds the Zone Diet's theory on insulin flawed and argues that there is no scientific proof that the hormone insulin plays a big role in weight regulation.
Read More..
Madonna, Demi Moore, and Jennifer Aniston swear by the results of the Zone Diet, which was created by Barry Sears, PhD. The Zone Diet contains 40% carbohydrate, 30% protein, and 30% fat and is known as the 40-30-30 plan.
As the food industry evolved, more carbohydrates have been introduced into our daily diet, thus causing an imbalance in our metabolism to burn fat. The reason for our extra weight can also be attributed to the many grains and starches in our diet (pasta, rice, breads, and potatoes). The Zone Diet's approach calls for a return to the diets of our ancestors where meat, fruits, and vegetables are the main dietary foods.
The Zone Diet suggests that you need the right ratio of carbohydrates to proteins and fats in order to control the insulin in the bloodstream. Too much of the hormone (insulin) can increase fat storage and inflammation in the body (conditions that are associated with obesity, type 2 diabetes and heart disease). Sears asserts that by using the Zone Diet, you are actually optimizing the body's metabolic function. Through the regulation of blood sugar, you allow your body to burn excess body fat.
Although you are not prohibited from any particular food group, it is best to avoid food with high fat and carbohydrates such as grains, starches, and pastas. The ideal sources of carbs are fruits and vegetables and for monounsaturated fats olive oil, almonds, and avocados are recommended. The Zone Diet claims to use food as a drug for overall good health, weight loss and prevention or management of heart disease and diabetes.
Sears says that you can test to see whether you are 'hormonally' correct by eating following the Zone diet and see how you feel four hours later. To simplify the Zone Diet, fill one-third of a plate with low-fat protein, and then two-thirds with fruits and vegetables.
Celebrities and some health experts say that the Zone's recommendations do not stray far from the USDA's (United States Dietary Association) dietary guidelines and therefore are advocates of the Zone Diet. Others argue that the Zone Diet has flawed ratios but Sears argues that the Zone diet is a low-glycemic-load diet that has adequate protein. .
A critic of the Zone diet such as the AHA (American Heart Association) classifies the Zone Diet as high protein and does not recommend the Zone Diet for weight loss. They contend that the Zone Diet has not been proven effective in the long term for weight loss. The AHA issued an official recommendation warning against diets like the Zone Diet. They believe that the Zone Diet is hazardous as it restricts the intake of essential vitamins and minerals present in certain foods. The AHA also contends that the protein ratio in the Zone diet is too high even if the minimal fat ratio is good. Robert H. Ecker M.D of the A.H.A. finds the Zone Diet's theory on insulin flawed and argues that there is no scientific proof that the hormone insulin plays a big role in weight regulation.
Read More..
Are You Responsible Enough to Lose Fat?
Copyright 2006 strength-training-woman.com
Seems like an odd question for a personal trainer to ask her clients, but I do. I have a theory that not every one is willing or able to accept that the sole outcome of their fitness and nutrition program is based on personal responsibility. There are a few circumstances in which an individual has no control over their weight gain or weight loss, but for the majority of us our results can be expressed by our resolve.
A few things prompted me to write this little article about personal responsibility. One is a television show that I watched last night. Other reasons include a few emails I received this past week and a personal friend’s comments to me. Each of these situations taught me something rather interesting. Something I already knew, but didn't quite think about until now.
There is a race to melt fat, tone up, slim down, and feel great about your body before the summer hits. Have you noticed an increase in diet pill commercials lately? What about exercise gadget infomercials or new diet books? The dreaded warm weather means many of us are about to bare skin that we'd rather keep hidden.
In this frenzy to shed the weight I have been receiving a bombardment of emails from folks looking for a magic solution. They are convinced I know something they do not. A few emails this past week blew me away. One of them accused personal trainers of knowing the secret to weight loss, but thought they refused to tell anyone the answer so they wouldn't lose clients. Another email practically begged me to spill my guts about my training program because the person thought I had a super-duper program that only personal trainers use.
Admittedly I got a bit upset at first. I mean do people actually think personal trainers know the secret to fat loss, but are unwilling to share it with others? Nonsense. We share it with folks all the time. It’s all about eating well and enough and being active out often. And just for the record my nutrition and exercise routine are the exact same routines I talk about on my site and in my ebook. I actually follow my own advice!
Two other things worth mentioning happened to me within the past week as well. I watched a television show about changing your family lifestyle. The point is to become active and eat healthy so that children grow up healthy. I loved the idea behind the show and that is why I watched. About half way through this particular episode I was in shock.
The children, aged 8 and 10, were actually eating better and becoming more active. They were following the rules the nutritionist had set for them. They were healthier and happier. Guess who was unwilling to change? Mom! She sat out on her front porch swing, smoking a cigarette, and talking to the camera about how this show was supposed to be for and about her children and not her. Therefore she should be able to eat when and what she wants.
Lastly I had a friend approach me and tell me how lucky I was to be fit. She went on to talk about how she wishes she could go kayaking and hiking as much as I did. She talked about how I am so lucky to work in the fitness industry and what a coincidence it was that I enjoyed my job. She went as far as to say she wishes she could have some of my luck.
Between those few emails, the television show and my friend’s comments it became abundantly clear that many people lack personal responsibility. Each scenario boiled down to one basic tenet- only you are responsible for you. No one can make you lose fat. Not even me! I cannot force you to stick to an exercise program. I cannot demand you kayak more or love your job. I wish I could, but I cannot.
Only you can make changes in your life. You are the only person who can create a happy, healthy, vibrant, loving and thriving life. I can provide the tools and motivation, but you are the master of your destiny. You are the sole force that determines how successful you will be in your life. Ask yourself these questions:
- Do you love waking up in the morning because you are excited about your day?
- Are you truly happy with your body?
- Are you thrilled with your personality?
- Do you really believe that you are in control of your life?
- Do you acknowledge that your thoughts are not enough? Action is key.
I help many people find a path to joy through living healthy and fit lives. I can beyond a shadow of a doubt proclaim that once you push aside the excuses, once you really step up to the plate, you will hit a home run. There will be hard times, but with the proper tools, motivation and goals you can and will overcome them.
Personal responsibility is the main success factor in fat loss. It is not luck that I find time to hike and kayak. It is not coincidence that I love my job. We all have 24 hours in a day. How we decid to spend that time really determines our life’s outcome. Watching 4 hours of television each night is not conducive to you if your goal is fat loss. It’s all about personal responsibility and doing what you know is right for you. So I ask, are you responsible enough to lose fat?
Read More..
Seems like an odd question for a personal trainer to ask her clients, but I do. I have a theory that not every one is willing or able to accept that the sole outcome of their fitness and nutrition program is based on personal responsibility. There are a few circumstances in which an individual has no control over their weight gain or weight loss, but for the majority of us our results can be expressed by our resolve.
A few things prompted me to write this little article about personal responsibility. One is a television show that I watched last night. Other reasons include a few emails I received this past week and a personal friend’s comments to me. Each of these situations taught me something rather interesting. Something I already knew, but didn't quite think about until now.
There is a race to melt fat, tone up, slim down, and feel great about your body before the summer hits. Have you noticed an increase in diet pill commercials lately? What about exercise gadget infomercials or new diet books? The dreaded warm weather means many of us are about to bare skin that we'd rather keep hidden.
In this frenzy to shed the weight I have been receiving a bombardment of emails from folks looking for a magic solution. They are convinced I know something they do not. A few emails this past week blew me away. One of them accused personal trainers of knowing the secret to weight loss, but thought they refused to tell anyone the answer so they wouldn't lose clients. Another email practically begged me to spill my guts about my training program because the person thought I had a super-duper program that only personal trainers use.
Admittedly I got a bit upset at first. I mean do people actually think personal trainers know the secret to fat loss, but are unwilling to share it with others? Nonsense. We share it with folks all the time. It’s all about eating well and enough and being active out often. And just for the record my nutrition and exercise routine are the exact same routines I talk about on my site and in my ebook. I actually follow my own advice!
Two other things worth mentioning happened to me within the past week as well. I watched a television show about changing your family lifestyle. The point is to become active and eat healthy so that children grow up healthy. I loved the idea behind the show and that is why I watched. About half way through this particular episode I was in shock.
The children, aged 8 and 10, were actually eating better and becoming more active. They were following the rules the nutritionist had set for them. They were healthier and happier. Guess who was unwilling to change? Mom! She sat out on her front porch swing, smoking a cigarette, and talking to the camera about how this show was supposed to be for and about her children and not her. Therefore she should be able to eat when and what she wants.
Lastly I had a friend approach me and tell me how lucky I was to be fit. She went on to talk about how she wishes she could go kayaking and hiking as much as I did. She talked about how I am so lucky to work in the fitness industry and what a coincidence it was that I enjoyed my job. She went as far as to say she wishes she could have some of my luck.
Between those few emails, the television show and my friend’s comments it became abundantly clear that many people lack personal responsibility. Each scenario boiled down to one basic tenet- only you are responsible for you. No one can make you lose fat. Not even me! I cannot force you to stick to an exercise program. I cannot demand you kayak more or love your job. I wish I could, but I cannot.
Only you can make changes in your life. You are the only person who can create a happy, healthy, vibrant, loving and thriving life. I can provide the tools and motivation, but you are the master of your destiny. You are the sole force that determines how successful you will be in your life. Ask yourself these questions:
- Do you love waking up in the morning because you are excited about your day?
- Are you truly happy with your body?
- Are you thrilled with your personality?
- Do you really believe that you are in control of your life?
- Do you acknowledge that your thoughts are not enough? Action is key.
I help many people find a path to joy through living healthy and fit lives. I can beyond a shadow of a doubt proclaim that once you push aside the excuses, once you really step up to the plate, you will hit a home run. There will be hard times, but with the proper tools, motivation and goals you can and will overcome them.
Personal responsibility is the main success factor in fat loss. It is not luck that I find time to hike and kayak. It is not coincidence that I love my job. We all have 24 hours in a day. How we decid to spend that time really determines our life’s outcome. Watching 4 hours of television each night is not conducive to you if your goal is fat loss. It’s all about personal responsibility and doing what you know is right for you. So I ask, are you responsible enough to lose fat?
Read More..
Are Your Thoughts About Your Body Holding You Back From Success?
When someone joins my personal coaching program, one of the first things I ask them to do is to describe exactly what their body is going to look like once I help them reach their goal weight. I ask them to do this in writing – not over the phone, and here’s why…
Deeply imbedded negative thoughts are what cause us to have difficulties in any weight loss or health enhancement program – in fact, our past failures can almost always be traced back to negative thoughts that we didn’t even realize we had.
Most of our negative thinking comes out when we write things down on paper (or on the computer).
I challenge you to write out 10 brief descriptions about how your body will look in 30 days if you were coached by someone like me – someone who knows exactly how to transform the human body no matter what stage of the game you’re currently at.
Go ahead, take a moment and write out what your face would look like, what your arms would look like, what your legs and your butt would look like – would your skin look different, would your muscles be tighter, would you be leaner – detail everything, then come right back.
Did you do it?
Make your list now before reading any further – I want you to walk away with some profound knowledge of yourself when you’re done reading this article.
OK, now that you have your list, let me show you something that you can use to judge whether or not you’ve been causing yourself to fail in your attempts to lose weight and keep it off.
Here are some examples of statements that a good friend of mine used to have before he and I began working together – statements that were literally holding him back from success:
Face–more chiseled features, no double chin, no doughy jowls or puffy cheeks, no bags under the eyes.
Other than improved facial shape, I really have no complaints at all about my face, hair, eyes, nose, ears.
Neck–no double chin or “wattle”
Chest–no gynecomastia (womanly breasts), muscular instead. Look, ma, I can see my ribcage and pectoral muscles instead of a soft mattress of flab.
Arms–hard sinewy curves instead of soft breadsticks. Seeing veins and muscles instead of smooth fat.
Abdomen–are there really abs hiding in there? They’ve never made an appearance in 50 years! It’d be nice to have a tight waist not uncomfortably sliced by too-tight underwear.
Legs–less of a conical shape, more elongated and solid. Although my calves have always been rather large and firm–my best body part, next to my brain.
Buttocks–less sag, more form
Back–could be a lot less hairy, would be nice to see a “V” shape instead of a truncated pyramid.
Can you see why he might have had a few troubles in the past reaching his goal?
But I’ll let you in on a little secret – this guy is in great shape now and enjoying life more than ever, and he’s a pleasure to speak with each week in our coaching calls.
Now here’s a list from a woman who recently completed one of my coaching programs – this list was written out after our first session together – watch how positive every statement is:
WHAT MY BODY IS GOING TO LOOK LIKE
———————————–
my face will be thinner, more defined
my posture will be great all of the time
my legs will be free of cellulite and extra fat
my butt will be sculpted and defined
my abs will be tight and defined
my arms will be cut and defined and strong and sexy!
my chest will be lifted and shapely
my back will show definition and be sexy!
I will feel the urge to walk around naked all the time! (around my house and my husband, of course)
I will walk confidently knowing that I look great!
I will compliment my awesome body with cool clothes that show it off
I will wear a bikini from now on!!! No shorts over the bottom!
I will wear those short shorts I have sitting in my closet
my skin will be clear
I will be unbelievably beautiful and sexy!!!
When making your list, make sure to avoid using any negatives, and have fun with this exercise – the short time you take out of your day to make your list will save you tons of time and frustration in the near future.
Read More..
Deeply imbedded negative thoughts are what cause us to have difficulties in any weight loss or health enhancement program – in fact, our past failures can almost always be traced back to negative thoughts that we didn’t even realize we had.
Most of our negative thinking comes out when we write things down on paper (or on the computer).
I challenge you to write out 10 brief descriptions about how your body will look in 30 days if you were coached by someone like me – someone who knows exactly how to transform the human body no matter what stage of the game you’re currently at.
Go ahead, take a moment and write out what your face would look like, what your arms would look like, what your legs and your butt would look like – would your skin look different, would your muscles be tighter, would you be leaner – detail everything, then come right back.
Did you do it?
Make your list now before reading any further – I want you to walk away with some profound knowledge of yourself when you’re done reading this article.
OK, now that you have your list, let me show you something that you can use to judge whether or not you’ve been causing yourself to fail in your attempts to lose weight and keep it off.
Here are some examples of statements that a good friend of mine used to have before he and I began working together – statements that were literally holding him back from success:
Face–more chiseled features, no double chin, no doughy jowls or puffy cheeks, no bags under the eyes.
Other than improved facial shape, I really have no complaints at all about my face, hair, eyes, nose, ears.
Neck–no double chin or “wattle”
Chest–no gynecomastia (womanly breasts), muscular instead. Look, ma, I can see my ribcage and pectoral muscles instead of a soft mattress of flab.
Arms–hard sinewy curves instead of soft breadsticks. Seeing veins and muscles instead of smooth fat.
Abdomen–are there really abs hiding in there? They’ve never made an appearance in 50 years! It’d be nice to have a tight waist not uncomfortably sliced by too-tight underwear.
Legs–less of a conical shape, more elongated and solid. Although my calves have always been rather large and firm–my best body part, next to my brain.
Buttocks–less sag, more form
Back–could be a lot less hairy, would be nice to see a “V” shape instead of a truncated pyramid.
Can you see why he might have had a few troubles in the past reaching his goal?
But I’ll let you in on a little secret – this guy is in great shape now and enjoying life more than ever, and he’s a pleasure to speak with each week in our coaching calls.
Now here’s a list from a woman who recently completed one of my coaching programs – this list was written out after our first session together – watch how positive every statement is:
WHAT MY BODY IS GOING TO LOOK LIKE
———————————–
my face will be thinner, more defined
my posture will be great all of the time
my legs will be free of cellulite and extra fat
my butt will be sculpted and defined
my abs will be tight and defined
my arms will be cut and defined and strong and sexy!
my chest will be lifted and shapely
my back will show definition and be sexy!
I will feel the urge to walk around naked all the time! (around my house and my husband, of course)
I will walk confidently knowing that I look great!
I will compliment my awesome body with cool clothes that show it off
I will wear a bikini from now on!!! No shorts over the bottom!
I will wear those short shorts I have sitting in my closet
my skin will be clear
I will be unbelievably beautiful and sexy!!!
When making your list, make sure to avoid using any negatives, and have fun with this exercise – the short time you take out of your day to make your list will save you tons of time and frustration in the near future.
Read More..
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