tag:blogger.com,1999:blog-22832719002016186872024-03-05T13:13:18.355-08:00Health & Fitness BlogHealth, Nutrition, & Fitness TopicsAnonymoushttp://www.blogger.com/profile/17852774890720610822noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-2283271900201618687.post-64821259204235617832014-08-29T13:50:00.000-07:002014-08-29T13:50:26.946-07:00Preparation Planning for Labor Day Weekend! <div class="MsoNormal">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">As we head into the holiday weekend, remember that you’ve
come a long way since our first day. It’ll be easy to give into temptation and
consume a LARGE dose of burgers, hot dogs, chips and salsa (or even
worse…cheese dip), baked beans, corn bread and other “not so healthy” items the
next three days. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Ask yourself this though, are eating those things worth the
guilt you’ll feel on Tuesday? <o:p></o:p></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">It’s especially hard to behave on holiday weekends. I go
through it too…and it’s NOT easy. But there are things you can do to survive
the weekend that will not only keep you on track, but save you from the guilt
and the extra hard work to burn those calories off. It will be important to
remember drink A LOT of water. As you know, we tend to graze on holiday
weekends. This will curb hunger and keep you hydrated in the hot sun. <o:p></o:p></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">If you’re looking for something that will satisfy the
backyard BBQ cravings, without the guilt, try some of these healthier
alternatives (you can find the recipes online): <o:p></o:p></span></div>
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<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 7pt; text-indent: -0.25in;"> </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">Chicken or turkey burgers on a whole wheat bun with thin
avocado slices</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 7pt; text-indent: -0.25in;">
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">Grilled portobello mushroom with lettuce and tomato</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 7pt; text-indent: -0.25in;">
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">Fish or shrimp tacos with a lettuce wrap shell
(low carb…YAY!)</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 7pt; text-indent: -0.25in;">
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">Grilled chicken breast (light on the sauce)</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 7pt; text-indent: -0.25in;">
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">3 bean chili</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 7pt; text-indent: -0.25in;">
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">Grilled salmon with a pinch of rosemary, pepper, and
a squeeze of lemon</span></li>
</ul>
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<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 7pt; text-indent: -0.25in;">
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">Sweet potato</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 7pt; text-indent: -0.25in;">
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">Grilled asparagus</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 7pt; text-indent: -0.25in;">
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">Veggie tray items</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 7pt; text-indent: -0.25in;">
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">Baked chips and fresh (low sodium homemade) salsa</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">·</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 7pt; text-indent: -0.25in;">
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;">Hummus dip with cucumber slices</span></li>
</ul>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Desserts:</b></span></div>
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<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #034c4c; line-height: 19.200000762939453px;">Raspberries and blackberries</span></span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #034c4c; line-height: 19.200000762939453px;">Blueberries</span></span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #034c4c; line-height: 19.200000762939453px;">Peaches</span></span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="background-color: white;"><span style="color: #034c4c;"><span style="line-height: 19.200000762939453px;">Cantaloupe </span></span></span></span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="background-color: white;"><span style="color: #034c4c;"><span style="line-height: 19.200000762939453px;">Watermelon</span></span></span></span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="background-color: white;"><span style="color: #034c4c;"><span style="line-height: 19.200000762939453px;">Papayas </span></span></span></span></li>
<li><span style="color: #034c4c; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 19.200000762939453px;">Strawberries</span></span></li>
<li><span style="color: #034c4c; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 19.200000762939453px;">Add Greek yogurt to any of the above for extra protein </span></span></li>
</ul>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">As for drinking…hey…I like to think I’m realistic here. Just
take it easy on the beer, fruity drinks, margaritas, daiquiris and sangria this weekend. Lots
of calories + lots of sugar = <b>LOTS OF GUILT </b>on weigh-in day. Stick to vodka and spiced rum if you’re going to drink. As always, please drink responsibly and have
a safe and happy holiday weekend. <o:p></o:p></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>- Nate</b></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><i><span style="color: #0b5394;">P.S. Don't forget registration is from September 18th to September 21, 2014 for the:</span></i></b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSlN72mDFAjQMpSfjYysQ1E5G4VinSCKYFd_r5WYJwIGndB-ZJeE11OOK-u3OhPFE2ZIz5lQbMN9mlvpGWEIuhyphenhyphenvGbJyGEgKqUoKUvfWCWvBMy0jcIadMaAz_cOga78GbyZuM1Qef2E4ez/s1600/Facebook+90-Day+2014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSlN72mDFAjQMpSfjYysQ1E5G4VinSCKYFd_r5WYJwIGndB-ZJeE11OOK-u3OhPFE2ZIz5lQbMN9mlvpGWEIuhyphenhyphenvGbJyGEgKqUoKUvfWCWvBMy0jcIadMaAz_cOga78GbyZuM1Qef2E4ez/s1600/Facebook+90-Day+2014.jpg" height="147" width="400" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><a href="http://www.shapeshiftersfit.com/" target="_blank">Shape Shifters Fitness West Melbourne</a></b></span></div>
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Anonymoushttp://www.blogger.com/profile/17852774890720610822noreply@blogger.com0tag:blogger.com,1999:blog-2283271900201618687.post-88572669777930007902014-08-25T13:11:00.000-07:002014-08-25T13:14:23.600-07:00$1500 90-Day Weight Loss Challenge!<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">After a busy year and welcoming my beautiful daughter into the world as 2014 winds down I decided to have put up some serious cash to motivate people to lose weight and get healthy. With rising health care costs it's important for people to take responsibility for their own health. It only takes 30 minutes a few times each week to get in shape. I am proud to announce....</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicL0m7TUllQJqc2EIES5u-VmuS7ihI0g2nzwSU-3HdgwisImW7OhWy_ra-uIurVN-s1lk6oEZwQv36fGg5y6jGWs2WF1xkpKVQmQ8kAFbdfzNcn-g8dFNkHHstmmrRq2znIdrAqY-n_exX/s1600/SSF+90-Day+2014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicL0m7TUllQJqc2EIES5u-VmuS7ihI0g2nzwSU-3HdgwisImW7OhWy_ra-uIurVN-s1lk6oEZwQv36fGg5y6jGWs2WF1xkpKVQmQ8kAFbdfzNcn-g8dFNkHHstmmrRq2znIdrAqY-n_exX/s1600/SSF+90-Day+2014.jpg" height="282" width="400" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">That's right....$1500 to the person that loses the highest percentage of their body weight in 90 days. New or existing clients, men and women, 18& up are all welcome to participate. If you are up for the challenge please email: <a href="mailto:nate@shapeshiftersfit.com" rel="nofollow" target="_blank">Nate Schwartz</a> for the registration paperwork, which must be completed and returned by September 21, 2014. </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Here are some more answers to some FAQ:</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>1.) Does it cost to enter the $1500 90-Day Weight Loss Challenge 2014?</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Answer:</b> There is no separate entrance fee to participate, however, all contestants must purchase at regular price a minimum of (8) 30-Minute Sessions at Shape Shifters Fitness in West Melbourne by September 21, 2014. Contestants must purchase a minimum of (8) 30-Minute Sessions for the duration of the 90-Day Challenge to be eligible to win (24) 30-Minute Sessions total.</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>2.) How does your pricing work and what are your regular prices for one-on-one personal training?</b></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Answer:</b> Honestly, I don't like utility companies or health clubs making automatic withdrawals from my bank account every month so I came up with the idea of using punch cards at <a href="http://www.shapeshiftersfit.com/" target="_blank">Shape Shifters Fitness in West Melbourne</a> . Clients can purchase a punch card and schedule out sessions as they want. Once the punch card is finished it's up to the client if they want to purchase another card. No sneaky cancellation charges or contracts. The only requirement I have is that a client gives 24 hour notice if they need to cancel a session so I can fill the time slot with another client (to avoid losing money).</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><i>Below is our current pricing:</i></b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>8: 30-Minute One-On-One Sessions for Only $179!</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>12: 30-Minute One-On-One Sessions for Only $239!</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>16: 30-Minute One-On-One Sessions for Only $269!</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><i>"Share The Time Slot Special"</i></b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Receive $50.00 OFF on the cost of any of the punch cards when you train with a partner. You must schedule your training sessions together and share the same time slot. If one partner needs to cancel the other partner will have to cancel. Each client will receive the $50.00 OFF the cost of their punch card.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>3.) I'm not sure this 90-Day Challenge or training is for me, what can I do to decide?</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Answer: </b>Go to the <a href="https://www.schedulicity.com/Scheduling/Default.aspx?business=SSFD5J" target="_blank">Shape Shifters Fitness Schedulicity Site</a> and schedule a <b>No Obligation</b> Free Consultation and Session. The scheduling program only shows available times so you are assured any time slot scheduled will be yours. At that time you can meet with your selected trainer, discuss your goals, go through a workout and decide if it's for you. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>4.) What if I want to drop out of the 90-Day Challenge, do I have to buy the remaining sessions?</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Answer: </b>No, but if the contest falls below 25 participants unfortunately it will be terminated. We are hoping once contestants see how quickly they can get results they will continue.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>5.) I have an old injury, can you work around it?</b> </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Answer: </b>Yes, provided you have a qualified health care professional's clearance with any specific restrictions listed. We design custom individual exercise programs to fit each specific clients needs.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>6.) How many times can I come each week or how many sessions can I purchase?</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Answer: </b>That's up to you. In general clients that come more often experience better and faster results. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>7.) Do you offer nutritional counseling? If so, what is the charge?</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Answer: </b>Yes and it's free if you are a client of Shape Shifters Fitness. </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>8.) How much should I lose to win?</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Answer: </b>From past experience with the $500 90-Day Challenges I've held clients that have lost an average of 2 lbs. per week (30 total by the end of the competition) either won or were in the running to win. Competition is fierce and actually the winner of the very 1st $500 90-Day Weight Loss Challenge, Katerina Russo, is set to participate in this 90-Day Challenge.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">In closing, I would like to wish the best of luck to all participants and I'm excited to watch the pounds and inches go away! I'm even more excited to see who is tough enough mentally and physically to become the 2014 Shape Shifters Fitness Weight Loss Champion and win the $1500!</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">If anyone has any questions feel free to contact me at anytime at 321-724-0021 or 321-474-0534. If I don't answer right away most likely I'm working but I'll return all calls ASAP.</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Nate Schwartz,</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Founder</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Shape Shifters Fitness</span><br />
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Anonymoushttp://www.blogger.com/profile/17852774890720610822noreply@blogger.com0tag:blogger.com,1999:blog-2283271900201618687.post-80156912028352084792013-05-27T04:23:00.000-07:002013-05-27T04:23:02.197-07:00The calorie cost of getting drunk!<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">I'm going out this weekend to party with my friends, what's the best alcoholic drink to have? I often get asked this question. First, if you are trying to transform your body and lose weight it's best not to drink alcohol at all. Transforming your body is not an easy task and sacrifices have to be made if one is to be successful. Alcohol is one sacrifice I ask my clients to make.</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Alcohol has many negative effects on the body that will impact your training. Dehydration, loss of focus, poor protein synthesis, decreased cardiovascular recovery time, low energy level, and loss of strength all occur 1-2 days after alcohol consumption. </span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Ok, enough of my parenting. For those that will continue to "keep it real" and party hard on the weekends I put together calorie counts (approximate) on a few of the popular drinks.</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Rum & Coke / 8 oz = 160 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">3 Drinks = 480 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">6 Drinks = 960 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">10 Drinks = 1600 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Screwdriver / 8 oz = 170 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">3 Drinks = 510 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">6 Drinks = 1020 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">10 Drinks = 1700 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Cosmo / 5 oz = 250 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">3 Drinks = 750 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">6 Drinks = 1500 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">8 Drinks = 2000 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Blended Pina Colada (half ice, half liquor) / 6 oz = 250 Calories </span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">3 Drinks = 750 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">6 Drinks = 1500 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">8 Drinks = 2000 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Blended Margarita (half ice, half liquor) 6 oz = 190 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">2 Drinks = 380 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">3 Drinks = 570 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">4 Drinks = 760 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">5 Drinks = 950 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">6 Drinks = 1140 Calories </span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Martini / 3 oz = 170 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">2 Drinks = 340 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">4 Drinks = 680 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">8 Drinks = 1360 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"> </span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Gin & Tonic / 8 oz = 150 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">3 Drinks = 450 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">6 Drinks = 900 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">8 Drinks = 1200 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Scotch on the Rocks / 2 oz = 140 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">2 Drinks = 280 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">3 Drinks = 420 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">4 Drinks = 560 Calories </span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Bloody Mary / 8 oz = 120 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">2 Drinks = 240 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">4 Drinks = 480 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">6 Drinks = Disgusting</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Red, White or Rose Wine / 5 oz = 120 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">2 Glasses = 240 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">4 Glasses = 480 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">8 Glasses = 960 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">12 Glasses = 1440 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Bottle Pale Ale / 12 oz = 190 Calories</span><br />
<br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">2 Bottles = 380 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">3 Bottles = 570 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">4 Bottles = 760 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">5 Bottles = 950 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">6 Bottles = 1140 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">8 Bottles = 1520 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">10 Bottles = 1900 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Bottle Porter / 12 oz = 220 Calories</span><br />
<br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">2 Bottles = 440 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">3 Bottles = 660 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">4 Bottles = 880 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">5 Bottles = 1100 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">6 Bottles = 1320 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">8 Bottles = 1760 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">10 Bottles = 2200 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Bottle Regular Beer / 12 oz = 150 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">3 Bottles = 450 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">6 Bottles = 900 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">12 Bottles = 1800 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Bottle Light Beer / 12 oz = 100 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">3 Bottles = 300 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">6 Bottles = 600 Calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">12 Bottles = 1200 Calories</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">I created the below table to show how quickly those calories add up. Add in the calories for all your meals and you have a real mess on your hands. </span><br />
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<table border="0" cellpadding="0" cellspacing="0" style="width: 595px;"><colgroup><col style="mso-width-alt: 7716; mso-width-source: userset; width: 158pt;" width="211"></col>
<col span="6" style="width: 48pt;" width="64"></col>
</colgroup><tbody>
<tr height="20" style="height: 15.0pt;">
<td class="xl68" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>Brand
Description</b></span></span></td>
<td class="xl69" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>1 Shot</b></span></span></td>
<td class="xl69" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>2 Shots</b></span></span></td>
<td class="xl69" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>3 Shots</b></span></span></td>
<td class="xl69" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>4 Shots</b></span></span></td>
<td class="xl69" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>5 Shots</b></span></span></td>
<td class="xl69" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>6 Shots</b></span></span></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="height: 15.0pt;"><br /></td>
<td class="xl66"><br /></td>
<td class="xl66"><br /></td>
<td class="xl66"><br /></td>
<td class="xl66"><br /></td>
<td class="xl66"><br /></td>
<td class="xl66"><br /></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Everclear</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">230</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">460</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">690</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">920</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1150</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1380</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Bacardi
151</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">183</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">366</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">549</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">732</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">915</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1098</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Amaretto</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">170</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">340</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">510</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">680</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">850</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1020</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Sambuca</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">163</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">326</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">489</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">652</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">815</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">978</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Triple
Sec</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">162</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">324</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">486</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">648</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">810</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">972</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Jagermeister</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">150</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">300</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">450</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">600</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">750</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">900</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Kahlua</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">131</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">262</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">393</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">524</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">655</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">786</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Vodka
(100 proof)</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">121</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">242</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">363</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">484</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">605</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">726</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Bombay
Sapphire</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">114</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">228</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">342</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">456</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">570</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">684</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Bitters</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">114</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">228</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">342</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">456</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">570</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">684</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Sailor
Jerry</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">112</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">224</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">336</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">448</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">560</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">672</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Bourbon
(90 proof)</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">109</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">218</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">327</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">436</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">545</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">654</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Jim Beam
Black Label</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">104</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">208</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">312</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">416</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">520</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">624</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Johnny
Walker Green</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">104</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">208</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">312</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">416</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">520</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">624</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Tanqueray
London Dry Gin</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">100</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">200</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">300</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">400</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">500</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">600</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Vodka
(80 proof)</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">97</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">194</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">291</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">388</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">485</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">582</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Jack
Daniels</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">97</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">194</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">291</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">388</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">485</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">582</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Captain
Morgan Private Stock</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">97</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">194</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">291</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">388</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">485</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">582</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Bacardi
Superior</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">97</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">194</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">291</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">388</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">485</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">582</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Tequila
(80 proof)</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">97</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">194</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">291</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">388</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">485</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">582</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Jameson</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">97</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">194</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">291</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">388</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">485</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">582</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Jim Beam</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">97</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">194</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">291</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">388</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">485</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">582</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Whiskey
(80 proof)</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">97</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">194</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">291</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">388</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">485</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">582</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Dewar's</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">97</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">194</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">291</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">388</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">485</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">582</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Johnny
Walker (except Green)</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">97</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">194</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">291</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">388</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">485</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">582</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Peach
Schnaaps</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">95</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">190</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">285</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">380</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">475</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">570</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Chambord</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">95</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">190</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">285</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">380</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">475</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">570</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Malibu</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">90</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">180</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">270</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">360</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">450</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">540</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Bailey's
Irish Creme</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">86</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">172</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">258</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">344</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">430</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">516</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Captain
Morgan Original Spiced</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">85</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">170</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">255</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">340</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">425</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">510</span></span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Vermouth
(Sweet)</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">60</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">120</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">180</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">240</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">300</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">360</span></span></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="height: 15pt; width: 158pt;" width="211"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Vermouth
(Extra Dry)</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">38</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">76</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">114</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">152</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">190</span></span></td>
<td align="right" class="xl65" style="width: 48pt;" width="64"><span style="font-size: x-small;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">228</span></span></td>
</tr>
</tbody></table>
<br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Now let's do a case study of calorie consumption of someone (We will refer to him as Ronnie for fun.) that recently confessed about the Friday night they had. </span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Ronnie started off the weekend with happy hour with co-workers. During happy hour Ronnie consumed 6 rum & cokes (960 cal.). After happy hour Ronnie went home to grab a quick bite to eat before heading out again. Ronnie being worried about his diet ate 5 thin sliced chicken breasts.</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">After dinner Ronnie & his wife headed out to meet friends at the legion. Upon arrival Ronnie's friends had a shot of jager waiting for him at the table. After doing his shot Ronnie decided to stay with the rum & cokes and ordered one up. Hours past, and needless to say, Ronnie ended up having 11 rum & cokes by close.</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Ronnie, who's inhibitions are out the window at this point, pushed his wife to stop at Denny's for early morning breakfast. After all, he needed something to soak up all that alcohol. At Denny's Ronnie ordered 2 Moons Over My Hammy entrees. After stuffing his face Ronnie called it a night.</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">The next morning, feeling horrible, Ronnie was very distraught by his eating the night before. He thought he could burn off the calories with cardio. Unfortunately, his hangover put a damper on that idea.</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Let's figure out how many calories Ronnie consumed.</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">17: Rum & Cokes x 160 cal. ea. = 2720 calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">5: Thin sliced chicken breasts x 142 cal. ea. = 710 calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">1: Jager shot = 150 calories</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">2: Moons Over My Hammy entrees x 841 calories each = 1682 calories (102 grams of fat)</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Total Calories Consumed: 5262</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Ronnie's daily caloric intake is roughly 1800 calories. To sum it up, Ronnie almost consumed 3 days worth of calories in one night. Keep in mind he still had to get through the rest of the weekend.</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">My point to all this is to show how quickly those calories can add up and ruin your diet for the entire week. Why train if you are going to throw it all away in one night?</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Stay focused my friends! Don't be a Ronnie!</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">- The trainer has spoken</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Nate</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><a href="https://www.facebook.com/pages/Shape-Shifters-Fitness/269379163133467" target="_blank">Shape Shifters Fitness in West Melbourne</a></span><br />
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<br />
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<br />Anonymoushttp://www.blogger.com/profile/17852774890720610822noreply@blogger.com0tag:blogger.com,1999:blog-2283271900201618687.post-72993276622622780732013-05-15T15:14:00.000-07:002013-05-15T15:14:03.079-07:00Very 1st Shape Shifters Fitness $500 90-Day Challenge!<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Although everyone that competed in the 1st 90-Day Challenge are champions, I would like to send a special congratulations to the three finalists, Katerina Russo (1st), Dezeray DiLavore (2nd), & Cheryl Swaim (3rd). </span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">The 12 week competition which started February 1st, 2013 was not an easy road. Some early favorites fell victim to life circumstance which sent their dieting and training in a downward spiral. Others worked hard to stay consistent day after day, week after week, during the competition. In the end it was Katerina Russo who won the $500 prize.</span><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzDe4s1hIkdEBPRteurN9zHXdIupYwXelERtLHIRLmpbioHj-zYxlSIv2kKjfaVH7OiPMwjksTDyaM9Iy-nbA' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"> <span style="font-size: x-small;"> <b>Video of Katerina Russo signing her $500 check!</b></span></span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I decided to start the 2nd $500 90-Day Challenge May 13, 2013. This time the competition is even more fierce. Recently, I brought on quite a few new clients that are hungry to take a shot at the champ. Katerina Russo is continuing her journey, will she stay on top to take home another $500 prize? Only time will tell! </span><br />
<br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I wish all participants the best of luck! Even if they don't take home the $500 prize they will still walk away healthier. <b>To register for the 2nd 90-Day Challenge call 321-474-0534. Participants must weigh-in by May 18, 2013, 2 PM EST.</b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV__eZnhCpywsYrWGKQjh0kA7a880sdxGB5k-WVVLWBKNhQKD8lV1Nm_LNEPf5JEfv5d1ZOIc3swT3mxEs0dVQ81_usEPCoqHJtgD1Iz05Gm2w74AlJdEl10pf5xFoOGIPRNLWcDD3Cldm/s1600/Winner+Kat+3.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV__eZnhCpywsYrWGKQjh0kA7a880sdxGB5k-WVVLWBKNhQKD8lV1Nm_LNEPf5JEfv5d1ZOIc3swT3mxEs0dVQ81_usEPCoqHJtgD1Iz05Gm2w74AlJdEl10pf5xFoOGIPRNLWcDD3Cldm/s400/Winner+Kat+3.jpeg" width="400" /></a></div>
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="userContent" data-ft="{"tn":"K"}"><b>Top 3 Final Results for 1st $500 90-Day Weight Loss Challenge:</b><br /> <br /> 1.) Katerina Russo - 30.2 lbs (12.37% Lost) + Dropped 14.2 total inches off her body.<br /> <br /> 2.) Dezeray DiLavore - 17.4 lbs (11.52% Lost) + Dropped 6.9 total inches off her body.<br /> <br /> 3.) Cheryl Swaim - 22.0 lbs (9.12% Lost) + Dropped 9.9 total inches off her body.<br /> <br /> Top 3 Combined Loss Totals:<br /> <br /><span class="text_exposed_show"> 69.6 lbs. - Lost! <br /> 31 inches - Lost!<br /> </span></span></span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="userContent" data-ft="{"tn":"K"}"><span class="text_exposed_show">Tremendous accomplishment for all 3 women!!!</span></span></span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="userContent" data-ft="{"tn":"K"}"><span class="text_exposed_show">Nate</span></span></span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="userContent" data-ft="{"tn":"K"}"><span class="text_exposed_show"><a href="https://www.facebook.com/pages/Shape-Shifters-Fitness/269379163133467" target="_blank">Shape Shifters Fitness in West Melbourne</a> </span></span></span>Anonymoushttp://www.blogger.com/profile/17852774890720610822noreply@blogger.com0tag:blogger.com,1999:blog-2283271900201618687.post-5955414862126737622013-03-28T09:15:00.000-07:002013-03-28T09:15:14.947-07:00Missing the Crunch?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxQuVSO-VvAPYANq0FqTO_M6vlBZ2cgNP75y03u4tG_OJUH-OWKgc9YAMkaJyC3RF6LgYFBByot3mxN8MBt8QI0bSWlEaGy0l_hCQzu9lmfQWDt0SJ8ZOXCWXNWAyzzfwDeCo1VaJ-QDX4/s1600/rice-cakes-pix2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="306" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxQuVSO-VvAPYANq0FqTO_M6vlBZ2cgNP75y03u4tG_OJUH-OWKgc9YAMkaJyC3RF6LgYFBByot3mxN8MBt8QI0bSWlEaGy0l_hCQzu9lmfQWDt0SJ8ZOXCWXNWAyzzfwDeCo1VaJ-QDX4/s320/rice-cakes-pix2.jpg" width="320" /></a><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I love eating salad but when dieting the one thing I miss the most are those crunchy croutons. Well while walking around the grocery store yesterday I believe I found the solution -<b> RICE CAKES!</b> </span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">With less calories and fat then croutons it made sense to give this idea a try. I broke one up into pieces and added it to my salad for that ever missing crunch. It actually turned out pretty good which is why I'm passing this secret onto all my Shape Shifters out there!</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"></span><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Stay healthy my friends!</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Nate</span><br />
Anonymoushttp://www.blogger.com/profile/17852774890720610822noreply@blogger.com0tag:blogger.com,1999:blog-2283271900201618687.post-76867777213378198932013-03-23T12:14:00.000-07:002013-03-23T12:17:25.339-07:00Salad Crazy? Here you go!<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I know a lot of my clients are eating salads. Below are a few different recipes for those who want to change things up.</span><br />
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<b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Snack Salad:</span></b><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1 cup, lettuce</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1 tsp, walnuts</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Salad Spray Dressing</span><br />
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<b><i><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Total Calories: 40</span></i></b><br />
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<b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Vegetable Medley Salad:</span></b><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">2 cups, romaine or other lettuce mix</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1/2 cup, canned chickpeas rinsed & drained</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1/2-oz slice low-fat or fat-free swiss cheese</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1 medium tomato, cut into wedges</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1/4 cup, sliced cucumber</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">2 Tsp, extra light olive oil, mixed with</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1 Tbsp, balsamic vinegar </span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Few shakes of Mrs. Dash Tomato Basil Garlic Seasoning Blend </span><br />
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<i><b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Total Calories: 320</span></b></i><br />
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<b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Chef's Salad:</span></b><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">2 cups, mixed greens</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">2 oz each, turkey and roast beef</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">5 sliced olives</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1 medium, diced tomato</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1/2 medium, diced bell pepper</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1 Tbsp, sliced unsalted almonds </span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">2 Tsp, extra light olive oil, mixed with</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1 Tbsp, balsamic vinegar</span><br />
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<i><b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Total Calories: 300</span></b></i><br />
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<b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Italian Tuna Salad:</span></b><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">2 cups, arugula</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1/2 cup (about 3 oz), canned light tuna in water, rinse and drain</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1/2 cup, canned cannellini or white beans, rinse and drain</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">7 kalamata olives</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1/2 cup, roasted bell pepper</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1 Tsp, minced garlic</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">2 Tsp, extra light olive oil</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">2 Tsp, lemon juice</span><br />
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<i><b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Total Calories: 395</span></b></i><br />
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<b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Asian Chicken Salad:</span></b><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">2 cups, field greens</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1/2 cup, cooked chicken breast strips</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">2 Tbsp, sunflower seeds</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1/4 cup, shelled edamame</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1/4 cup, sliced water chestnuts</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">10 sprays, Newman's Own Asian Sesame Natural Salad Mist</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">4, rice crackers</span><br />
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<i><b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Total Calories: 400 </span></b></i><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Have a great weekend! </span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Nate</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"> </span>Anonymoushttp://www.blogger.com/profile/17852774890720610822noreply@blogger.com0tag:blogger.com,1999:blog-2283271900201618687.post-8196621655816551122013-03-20T07:31:00.001-07:002013-03-20T07:31:26.632-07:00Shape Shifters Breakfast Hash<div style="text-align: left;">
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Ok, so I've been experimenting in the Shape Shifters kitchen and came up with something good this morning. This dish is great because it provides a good source of protein in parallel with complex carbs (good source of energy). I am calling the concoction "Shape Shifters Breakfast Hash".</span></div>
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I want to point out my suggestions are for people that are new to working out and on the beginner level. It's NOT for the hardcore competitive bodybuilder. Most of my posts will be for ordinary people that want to ease into a healthier lifestyle.</span><br />
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<b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Step 1: Microwave a medium to large sweet potato 2-3 minutes depending on the size. When done, remove the skin and cut into squares or circles (refer to image for a better idea). Use a non-stick frying pan and PAM or store brand butter cooking spray to prevent the food from sticking. I set my range at medium-high and stir often. </span></b><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-hdcwnPUnfzbuiZsUK1pKwRe62bEeLv0Dy8VJoE2QQkNHLRYnq1XQhOKQsqaNHig4mxlGTsbJaX4KzJx22hpXXQ9B_GxuOO8xFvqoBR8brBZZSS_0hz9TLxm_nFPFHkMZJxldG6wJpFfy/s1600/SSF+Hash_1.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-hdcwnPUnfzbuiZsUK1pKwRe62bEeLv0Dy8VJoE2QQkNHLRYnq1XQhOKQsqaNHig4mxlGTsbJaX4KzJx22hpXXQ9B_GxuOO8xFvqoBR8brBZZSS_0hz9TLxm_nFPFHkMZJxldG6wJpFfy/s320/SSF+Hash_1.jpeg" width="320" /></a></span></div>
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<b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Step 2: Add diced onions and peppers and season with sea salt and pepper. </span></b><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxIdBs1aJLnxdjqNJeHbbOdM21jTm4uKlltlEAlEiZQqbePss2Sn_AXdENtUSQReY3Tiimlf6udjUDXEav0oKXs_m_oB9OfwVDyWxAoBR5s-Wg02idzCgzNTMmcCzlQgahu-X0bObInPcv/s1600/SSF+Hash_2.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxIdBs1aJLnxdjqNJeHbbOdM21jTm4uKlltlEAlEiZQqbePss2Sn_AXdENtUSQReY3Tiimlf6udjUDXEav0oKXs_m_oB9OfwVDyWxAoBR5s-Wg02idzCgzNTMmcCzlQgahu-X0bObInPcv/s320/SSF+Hash_2.jpeg" width="320" /></a></span></div>
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<i><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I buy onions and peppers that are already diced to save time. </span><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I use Smart Balance spray butter to add flavor. </span></i><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNpOuqbg209UlhkUuEjzpojbyQE7Uv11vi3AMG7gQ2GfxrhzBW1HjFzuIi7mxYtadCE45r3InTCQKymUiBVP4Aosrff48cFdtimLttGl51oAgC-mQr2uY5OCeKtdqiYOuwCnIWcopKMr65/s1600/SSF+Hash_4.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNpOuqbg209UlhkUuEjzpojbyQE7Uv11vi3AMG7gQ2GfxrhzBW1HjFzuIi7mxYtadCE45r3InTCQKymUiBVP4Aosrff48cFdtimLttGl51oAgC-mQr2uY5OCeKtdqiYOuwCnIWcopKMr65/s320/SSF+Hash_4.jpeg" width="320" /></a></span></div>
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><i>Any egg whites will suffice. I like to buy the ones already separated in order to save time. </i></span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpUIHaK6ZtFL-dRe85x-EUGm40u4zhj0fa8U227XjclrYr6wu3mIx26LRnKJcmwX5_9txpy1f4GpC-Bilrwpn6CF7TWpzAaFNaO9ky0jxMaO3mJJ8ehWf-MEj9lnEc-Bihqj5tuxfXz5Ug/s1600/SSF+Hash_3.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpUIHaK6ZtFL-dRe85x-EUGm40u4zhj0fa8U227XjclrYr6wu3mIx26LRnKJcmwX5_9txpy1f4GpC-Bilrwpn6CF7TWpzAaFNaO9ky0jxMaO3mJJ8ehWf-MEj9lnEc-Bihqj5tuxfXz5Ug/s320/SSF+Hash_3.jpeg" width="320" /></a></span><br />
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<i><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Added the onions and peppers. </span></i><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8MOddS056eSA-kJsogYaT3j-pd4SBVSpiTZ8u4vV-xQSeFymW-7RqcXjblzNInH6fJi3aSMQwKCNvSD9ebaAQLBQLh8ktjQ5dukeualUIT4H4YLVTKNL2VSBcwiMoJ22YBfdHvBRGh40b/s1600/SSF+Hash_5.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8MOddS056eSA-kJsogYaT3j-pd4SBVSpiTZ8u4vV-xQSeFymW-7RqcXjblzNInH6fJi3aSMQwKCNvSD9ebaAQLBQLh8ktjQ5dukeualUIT4H4YLVTKNL2VSBcwiMoJ22YBfdHvBRGh40b/s320/SSF+Hash_5.JPG" width="320" /></a> </span><br />
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<i><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Sea salt and pepper added. Stir often. </span></i><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>Step 3: Remove the hash mixture.</b></span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmAB3cu3sg8rzYyCNrrama33xvedG0dsX_tQwM9WzjXYWpzF6nsFbJ2dtefI8Bn2LlMzsn7zEV75RwBoLJjnSNkQ1m9nwzxZJmGsCdQYYAGG12u3t6crRP93CyeWj_6rY_3ybUvTakxEf1/s1600/SSF+Hash_6.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmAB3cu3sg8rzYyCNrrama33xvedG0dsX_tQwM9WzjXYWpzF6nsFbJ2dtefI8Bn2LlMzsn7zEV75RwBoLJjnSNkQ1m9nwzxZJmGsCdQYYAGG12u3t6crRP93CyeWj_6rY_3ybUvTakxEf1/s320/SSF+Hash_6.jpeg" width="320" /></a></span></div>
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<i><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Once the sweet potatoes are browned, or in my case blackened,
temporarily place them on a plate so you can use the same pan to cook
the egg whites. </span></i><br />
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<b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"> Step 4: Cook the egg whites. </span></b><br />
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<i><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Prep the pan with cooking spray before cooking the egg whites.</span></i><br />
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<i><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1 cup of egg whites.</span></i><br />
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<i><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I also season the egg whites with black pepper.</span></i><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigJVGS1yVN7i5oD_a4Xua5iyhYFFqykLw5QAL1GM5ohet8LlKGuZ4BjT-_vp_fbtklnQE6NyZwQDjPFfTy8s752DSTok0mi1zUvxUG_GghNoqeMUjXBD1Bs2lUx6L98el4PbqfWJ9Pm9pQ/s1600/SSF+Hash_10.jpeg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigJVGS1yVN7i5oD_a4Xua5iyhYFFqykLw5QAL1GM5ohet8LlKGuZ4BjT-_vp_fbtklnQE6NyZwQDjPFfTy8s752DSTok0mi1zUvxUG_GghNoqeMUjXBD1Bs2lUx6L98el4PbqfWJ9Pm9pQ/s320/SSF+Hash_10.jpeg" width="320" /></a></span><br />
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<i><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Flip the egg whites periodically.</span></i><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>Step 5: Add the sweet potato hash mixture.</b></span><br />
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<i><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Add the sweet potato mixture back in with the egg whites. Slowly stir with the egg whites.</span></i><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbx0y6eohRc-idHPQ722QK4mNljN1eLeFRIolJ3c9JA4qyqxaplJWKdo73L71h_DtBx3qgPLOZWKUrg5uYOFKyAf1MFOP0FXCXhXhnkHlTVADCBafPXMhq0Usufu3k-2_Deu3Dh6o_mjtV/s1600/SSF+Hash_12.jpeg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbx0y6eohRc-idHPQ722QK4mNljN1eLeFRIolJ3c9JA4qyqxaplJWKdo73L71h_DtBx3qgPLOZWKUrg5uYOFKyAf1MFOP0FXCXhXhnkHlTVADCBafPXMhq0Usufu3k-2_Deu3Dh6o_mjtV/s320/SSF+Hash_12.jpeg" width="320" /></a></span><br />
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<i><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I stir the contents for about a minute before serving. The sweet potato mixture gives the egg whites some extra flavor.</span></i><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>Step 6: Serve!</b></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkNOrlcZZvRZ-daXzmq9oyUhfnX8-wWGaZvF9qSgAaKRqnwomheplhMbWuvVrQ0VXBEqBaC86J_o-Z8GWByDDLQqwUxNLMLOcSAGTVuzT3z7JMZwLos8YOnGVfZ_BbV6fcdk1ieLyvl1HJ/s1600/SSF+Hash_13.jpeg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkNOrlcZZvRZ-daXzmq9oyUhfnX8-wWGaZvF9qSgAaKRqnwomheplhMbWuvVrQ0VXBEqBaC86J_o-Z8GWByDDLQqwUxNLMLOcSAGTVuzT3z7JMZwLos8YOnGVfZ_BbV6fcdk1ieLyvl1HJ/s320/SSF+Hash_13.jpeg" width="320" /></a><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br /></span><br />
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<i><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">The finished product! Shape Shifters Breakfast Hash! </span></i><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I have definitely felt more energetic in the morning since switching to this breakfast. It should help minimize early morning cravings too. Feel free to call or email me with any questions.</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="mailto:nate@shapeshiftersfit.com" target="_blank">Email Nate Schwartz</a> </span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Have a great day!</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Nate</span><br />
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Anonymoushttp://www.blogger.com/profile/17852774890720610822noreply@blogger.com0tag:blogger.com,1999:blog-2283271900201618687.post-10749543627006565792013-03-19T11:51:00.001-07:002013-03-19T11:51:22.740-07:00No Mirror's! No Ego's! No Wait!<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">When I decided to open a personal training facility in Melbourne I wanted to make it different from the normal gym atmosphere. I wanted it to be a place where people are comfortable and look forward to their workout. I guess you could call it the "Cringe Free" zone. I wanted to truly offer a private personal training service. Most importantly I wanted it to be a place where lives are transformed for the better. Shape Shifters Fitness "The Body Transformation Studio" opened on February 1, 2012 to meet these needs.</span><br />
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<i><b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">How is Shape Shifters Fitness different?</span></b></i><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Shape Shifters Fitness is an exclusive "Appointment Only" 110% client focused studio. You have a trainer by your side every session. We are <u>NOT</u> a membership gym with open hours to the general public. In fact, unless there is a client right before your appointment, besides your trainer, you'll probably be the only person at the gym!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq4xcnkxcg-wqbldRZoC-9HYmVLwDBlsk4Jqa0s6k6lsVpQRZJtGnkCdVrC7kpOUr2X6bHX0a3dUU8XREJSFinYpkFwBxz2d7CmJkzXfKda-eljEZi6ss0D3ID4bXooSpPBui242DyQOur/s1600/12-30+Min.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq4xcnkxcg-wqbldRZoC-9HYmVLwDBlsk4Jqa0s6k6lsVpQRZJtGnkCdVrC7kpOUr2X6bHX0a3dUU8XREJSFinYpkFwBxz2d7CmJkzXfKda-eljEZi6ss0D3ID4bXooSpPBui242DyQOur/s320/12-30+Min.jpg" width="320" /></a></div>
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">No annual fees or hidden charges. We sell prepaid packages of training sessions and simply issue clients a punch card based on the number of sessions they purchase. The client schedules and uses up the sessions as they desire. After each session the card is punched. Once the card is complete it's the clients choice if they want to purchase another card. Absolutely <u>NO CANCELLATION</u> charge! Also, there is <u>NO EXPIRATION</u> date on the punch cards. We also do <u>NOT</u> take your credit card information or keep it on file for automatic billing. Your peace of mind is important to us!</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>No Mirrors!</b> Since a trainer is with you every step of the way there was no need to put mirrors in the studio. Who wants to watch themselves learning awkward movements and sweating anyhow?</span><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b> </b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk7iT5I_4yEir9vw6YJJTqLb9IySyKe6D7M-6ps9eY6ka_5eKD_DFtwN7Xgku_LjNy3NjRh7eq7W-x9CU1zixj2FSFukTQYPTqIGNEjIj7yaBtfMQ4Sj8f1RVFTTwnhK57Tqy8CTdUX9km/s1600/Studio+Photos+004.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk7iT5I_4yEir9vw6YJJTqLb9IySyKe6D7M-6ps9eY6ka_5eKD_DFtwN7Xgku_LjNy3NjRh7eq7W-x9CU1zixj2FSFukTQYPTqIGNEjIj7yaBtfMQ4Sj8f1RVFTTwnhK57Tqy8CTdUX9km/s320/Studio+Photos+004.JPG" width="320" /></a><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>No Ego's!</b> We are a family oriented training facility. You won't find the enormously huge muscular guy camping out at our machines with gallon water bottles stationed all around. In addition, you won't find "Barbie" on our treadmill every night with guys gawking at her as she tries not to let her make-up run. What you will find are modest, down to earth, supportive, good people working on transforming themselves for the better.</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>No Wait!</b> Since we are appointment only you never have to wait to get on the machines. Who wants to make a trip to the gym a 3 hour episode every night? I think our schedules are already busy enough. You will get a total body workout on quality equipment in 30 minutes. Although, 1 hour sessions are available for the more advanced.</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Lastly, we provide custom workouts and nutrition advice free of charge for every client. It's included when you purchase a package of sessions! </span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Getting fit has never been so easy! </span><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Call 321-474-0534 to get started today! </span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="https://www.facebook.com/pages/Shape-Shifters-Fitness/269379163133467" target="_blank">Shape Shifters Fitness "The Body Transformation Studio"</a></span><br />
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<br />Anonymoushttp://www.blogger.com/profile/17852774890720610822noreply@blogger.com1tag:blogger.com,1999:blog-2283271900201618687.post-40192138899753312132013-03-18T06:44:00.001-07:002013-03-18T06:44:29.521-07:00Weight Loss Grocery List<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Hope everyone's week is off to a good start. I wanted to touch base and offer some help about diet. </span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">When my clients want to lose weight one of the first things I tell them is to get all the bad foods out of the house. If you have bad foods around you are prone to make bad choices. Eliminate the bad and replace them with the good. I've put together the below list of good choices to help everyone out in getting on track. You don't have to go out and buy all the items, simply start focusing on the items you enjoy. </span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Romaine Lettuce</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Lettuce </span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Bean Sprouts</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Sweet Potatoes</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Fresh Diced Peppers </span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Fresh Diced Onions</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Fresh Baby Bella Mushrooms</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Spinach</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Tomatoes</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Green Peas</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Zucchini</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Squash</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Cucumbers</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Broccoli </span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Asparagus</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Celery</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Bananas</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Apples</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Strawberries</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Fresh Salmon </span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Fresh Tilapia</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Fresh Cod</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Fresh Haddock </span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Fresh Shellfish</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Lean Beef </span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Skinless Chicken Breast (Thin sliced cook up quickly)</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Low-Fat Ground Turkey</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Olive Oil Cooking Spray (PAM or Store Brand)</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Butter Cooking Spray (PAM or Store Brand)</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Extra Light Virgin Olive Oil</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Coconut Oil </span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Taco Seasoning Mix </span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Sea Salt</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Black Pepper</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Red Pepper </span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Dash Seasonings</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Creole Seasoning</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Cumin</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">McCormick Montreal Chicken & Steak Seasonings</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Tuna (Canned in water)</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Brown Rice</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Oatmeal (Sugar-Free) </span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Unsalted Almonds</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Smart Balance Omega-3 Peanut Butter</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Whey Protein (Flavor of choice)</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Fat Free Cool Whip </span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Blue Diamond Unsweetened Almond Milk (Flavor of choice)</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Egg Whites </span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Low-Fat Cottage Cheese</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Fat Free Cheddar Cheese</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Smart Balance Spray Butter</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">If you would like additional assistance with your diet <i><b>Custom Nutrition & Meal Plans</b></i> can be purchased at <a href="http://www.shapeshiftersfit.com/" target="_blank">Shape Shifters Fitness</a>. </span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1 Phase Nutrition & Meal Plan.......$65</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">2 Phase Nutrition & Meal Plan......$120</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">3 Phase Nutrition & Meal Plan.........$150</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Each phase consists of 4 weeks. As you go up in phases the more the plan dials in to maximize your weight-loss. If you are happy with the results of a Phase 1 plan you may not need to bump up to a Phase 2 plan, etc.</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I hope everyone finds this information useful. Have a great day!</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Nate</span><br />
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<br />Anonymoushttp://www.blogger.com/profile/17852774890720610822noreply@blogger.com0tag:blogger.com,1999:blog-2283271900201618687.post-67937109942979924272013-03-12T12:37:00.001-07:002013-03-12T12:37:36.032-07:00Health & Fitness Blog: My 2013 Lifestyle Change<a href="http://shapeshiftersfit.blogspot.com/2013/03/my-2013-lifestyle-change.html?spref=bl">Health & Fitness Blog: My 2013 Lifestyle Change</a>: My name is Nate Schwartz, owner of Shape Shifters Fitness in West Melbourne, FL. This is my story....Due to family struggles for most of 20...Anonymoushttp://www.blogger.com/profile/17852774890720610822noreply@blogger.com0tag:blogger.com,1999:blog-2283271900201618687.post-39328457053253061782013-03-12T12:20:00.002-07:002013-03-12T12:35:05.871-07:00My 2013 Lifestyle Change<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">My name is Nate Schwartz, owner of Shape Shifters Fitness in West Melbourne, FL. This is my story....Due to family struggles for most of 2012 I was severely depressed. I could barely get out of bed each day. The trials and tribulations of life finally seemed to have brought me down permanently. I was already 35 lbs overweight but now I gained 20 lbs on top of that and was continuing to eat horrible. I was not fitting in most of my clothes anymore. Worst yet I was continuing to gain each week. Being a personal trainer this was beginning to impact my business. After all, how can you motivate and train someone if you're a mess?</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Since moving to West Melbourne, FL located in Brevard County I have met some of the nicest and caring people I have ever met in my life. They were generally concerned about my well-being and also hoping I pull through my personal family struggles. </span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">While laying in bed, in darkness, (I had my windows covered.) on a beautiful sunny afternoon. It was these very people and my Mother which made me ask myself the question, "What if I lived 2013 to complete perfection?". Since everyone has their own idea of perfection or not knowing what society's perfection actually is, I decided, I would determine how and what perfection is in my life. Meaning, each day I would get up and make the right choices on: what to eat, where and what to spend my money, and lastly people I surround myself with. In addition, over the years I have heard about so much about doing things to get out of your "comfort zone" so I decided to make a personal commitment to get out of my comfort zone in 2013. I wondered how much I would achieve or how much my life would change for the better if I would live 2013 to the best of my knowledge and ability. Maybe I would be an inspiration to others to help them change their lives for the better.</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">On January 1, 2013, I set out on my quest. I decided the best way to approach this goal is to simply take it day by day and choice by choice. First, I threw out all the bad foods in my house and replaced them with healthy foods. How can you make a bad choice if there is no bad choice around? Second, I reviewed all my bills and listed everything in an excel spreadsheet and calculated everything out to the day. This made it register in my head on how much money I need to earn each day to cover my bills. Third, I thought about all the people in my life and how each of them influenced or contributed to it throughout the years. This might seem cold to some, but being a nice person, I get taken advantage of very easily so I decided it was best to put a no tolerance policy in place for those I even had to question if they were bringing "good" into my life. I simply stopped associating with those who did not influence my life positively. Mainly these were a lot of acquaintance or "happy hour" type friends. Lastly, I thought about things I could do to get out of my comfort zone.</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Fast forward to today, March 12, 2013. I have lost 28.4 lbs and continue to lose an average of 2.5 lbs per week. My finances have improved significantly. I am sleeping better. Because of my weight loss and positive outlook I am inspiring my clients which is helping my business grow. Most importantly I see the glass half full inside of half empty, sunshine instead of darkness, and opportunity instead of failure.</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">To get out of my comfort zone I joined the Melbourne Chamber of Commerce and started attending events and mixers, some of which I had to stand up (without prior notice) and go before my peers and speak about my business. Being a true introvert this was an extremely big step and continues to be work in progress. On February 6, 2013 I had a 1 year anniversary ribbon cutting at <a href="http://www.shapeshiftersfit.com/" target="_blank">Shape Shifters Fitness.</a> </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVOzrpT5an9BvAIjO05_Zp4E3NCBJURN87dFXxDlXzX3UtQUZE-UqhJsOXVnVMkaDxaU9Nhw8i-YuXPAECJnqc051tRVyU0PqaytIaWjPadmCBxC9tHvWMygpClAdwjGWcTRw3lwlF46lK/s1600/798175_604589332901358_145509113_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVOzrpT5an9BvAIjO05_Zp4E3NCBJURN87dFXxDlXzX3UtQUZE-UqhJsOXVnVMkaDxaU9Nhw8i-YuXPAECJnqc051tRVyU0PqaytIaWjPadmCBxC9tHvWMygpClAdwjGWcTRw3lwlF46lK/s320/798175_604589332901358_145509113_o.jpg" width="320" /></a></div>
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">For my friends of Brevard County which ultimately inspired me I have been making donations to local charities whenever possible to assist them in raising money. Quite often I donate gift certificates for free personal training sessions at Shape Shifters Fitness to charity auctions. Actually to arrange a donation, I can be reached on my mobile at 321-474-0534. </span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I created this blog to share my story as my journey continues. I will share nutrition tips, inspiring stories, and accomplishments of myself and my clients. You may also view highlights of 2013 as the year unfolds by viewing my Facebook page:</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="https://www.facebook.com/shapeshifters.nateschwartz" target="_blank">Nate Schwartz from Shape Shifters Fitness</a></span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">My business could always use more exposure so I would be grateful to people that "Like" Shape Shifters Fitness business Facebook page below:</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="https://www.facebook.com/pages/Shape-Shifters-Fitness/269379163133467" target="_blank">Shape Shifters Fitness in West Melbourne "The Body Transformation Studio"</a></span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I need to run for now but I'll be back soon.</span><br />
<br />Anonymoushttp://www.blogger.com/profile/17852774890720610822noreply@blogger.com1West Melbourne, FL, USA28.0716832 -80.65338780000001927.9595952 -80.814749300000017 28.1837712 -80.49202630000002