One week out for the Contest of strength

Come we will be there to entertain you and inspirer you or simply freek you out.
This event will be tons of fun. We will all be reliving our caveman brothers and sisters in servival (if we ever needed to)
So come and support and join the fun and be part of a good cause.

Lame Day

It was a day to get connected to my legs.

Clean's and Jerks
Weight * Reps * set
100 * 3-5 * 10

Done day ;-)

personal bet before the strongman

Been swamped and out of the off the last few days, so here are two workouts for you to be inspired by.....

22 July 2008
Bench Press
Weight * Reps * Set
115 * 12 * 1
125 * 10 * 1
135 * 8 * 1
145 * 6 * 1
155 * 4 * 1
165 * 2 * 3
PR day ;-)

Incline D-B Press
Weight * reps * sets
40 * 10 * 1
45 * 6 * 1
50 * 5 * 1
55 * 0 * 1
55 * 2 * 1

Anterior Delt Raises
weight * reps * sets
20 * 10 * 1
25 * 8 * 1
30 * 6 * 1

Bi Curls
Weight * reps * sets
25 * 10 * 1
30 * 10 * 1
32.5 * 10 *1
35 * 10 * 1

Shrugs
Weight * reps * sets
40 * 10 * 1
45 * 8 * 1
40 * 8 *1

Dips
bodyweight 10 reps 2 sets

Farmers walks with 90pd dumbbells in each hand. 50 meters

23 July
30 stair stepper
Hanging and hip opening movements with crunches

Simulated Deadlift for the log
Weight * reps * sets
90 * 15 * 1
180 * 10 * 1
270 * 8 * 1
290 * 6 * 1
300 * 4 * 1
310 * 4 * 1
320 * 2 * 1

Sumo Squats
Weight * reps * sets
45 * 20 * 1
95 * 20 * 1
115 * 20 * 1

not much to say. body needed rest and so I made it a rest day ;-)

Please post your comments and ideas. Also if you liked this workout and want to share it, please pass it on....

The 3rd Annual Strongman and Woman just around the corner

If you are in the area or are open to flying in.....Here is the link to the event that I have been training for and the workouts you have been reading

http://www.rainiercrossfit.com/goodpostermedium.jpg

Saturdays workout consisted of deadlifting a 300pd log 6 times and pulling a 2plus ton double decker bus two times. Then a day of socializing.

Sunday was a wine a beer tour out here in Woodenville, Washington. Good times.

Todays workout:
Simulated a Yolk by doing a 45 degree squat
Weight * reps * sets
135 * 20 * 1
225 * 12 * 1
275 * 10 * 1
300 * 10 * 1
320 * 10 * 1 back felt like it was either adjusting or going to snap. Belt time...
325 * 10 * 1
340 * 10 * 1 loaded back was unstable but felt great.

Stone Similation/High Pec Deck
Weight * reps * sets
60 * 10 * 1
70 * 10 * 1
80 * 10 * 1
90 * 8 * 1
100 * 8 * 1
110 * 6 * 1

Grip hangs
60 seconds and 25 seconds

Next two exercised with super sets
Full cable Pull-up
Weight * reps * sets
50 * 10 * 1
70 * 10 * 1
90 * 8 * 1
100 * 8 * 1

D-B Swings
Weight * reps * sets
80 * 10 * 1
90 * 10 * 1
95 * 10 * 1
100 * 10 * 1

I finally got pissed at the end of the workout. Been a bit disappointed with some events in my life and yet there are some amazing opportunities that are just bubbling with excitement. Just wish I could have the full package instead on just 2/3 of the package. I guest this is teaching me to be greatful for the 2/3 and still envision a life of 100% satisfaction. Man life can be a bitch when expectation are in the way.

To the unexpected mistories in life. May they keep popping up.

Thank you to all the clients that are commitied to change in their lives
Thank you for the health and wealth in my life.
Thank you for the support of those I have yet to meet
Thank you for the simple loves in my life.
Thank you to the patience of those supporting me in the vision for the future.

If you enjoyed this please pass it on to someone it could support

Sunscreen

What a great global issue to have. What what to do about it?
This can be a very frustrating topic to have.
We are bombarded by all the advertisements of sunscreen and what to choose and most advertisement are enticing you to purchase their product via the use of sex and visual stimulation. How is that going to protect your skin against cancer?

NOT ONE BIT/IOTA

Jon Herring writes in his article SUNSCREEN: 21ST CENTURY SNAKE OIL

"ETR reader SR in New York recently wrote, 'I read that most sunscreens contain a chemical that acts like estrogen in the body. Could this be harmful? And should I avoid sunscreen? I'm heading to Florida in a few weeks and don't want to get burned.'
The answer is yes. Almost all commercial sunscreens contain not just one but several chemicals, known as xenoestrogens, that mimic the hormone estrogen. YOUR BEST HEALTH UNDER THE SUN, a book I wrote with Dr. Al Sears, highlights a Swiss study that fund five of these chemicals in commonly used sunscreens:
*Octyl-dimethyl-PABA (OD-PABA)
*Benzophenone-3 (Bp-3)
*Hormosalate (HMS)
*Octyl-methoxycinnamate (OMC)
*4-methyl-benzylidene camphor (4-MBC)

In laboratory testing, each one of these chemicals behaves like estrogen. And when they are combined, they can have a synergistic effect. In other words, two 'weak' xenoestrogens can produce a very strong response.

Not only does this disrupt the hormonal system, but these chemicals are known to stimulate tumor growth and the spread of cancer. (Not to mention a decline in male sperm count, early puberty, and feminine characteristics in men.) Ila "that sounds really sexy"

And don't think you're safe just because you don't 'ingest' these chemicals. Clinical studies show that they easily penetrate the skin and enter the bloodstream.

Whenever possible, you should avoid using chemical sunscreen. Protect yourself from sunburn with clothing and shade. And when it is necessary to use sunscreen, look for a chemical-free product with zinc oxide as the active ingredient. (You can find several brands at health food stores.)

[Ed. Note: Now you know one danger of sunscreen. But does that mean you should skip the sun altogether? Absolutely not. Dr. Al Sears and Jon Herring reveal that amazing, life-saving benefits of sunshine in YOUR BEST HEALTH UNDER THE SUN.]

ila: Now my suggestions after that powerful incite around sunscreen.
*Coconut butter: not just great for protection against fighting sun damage that can create cancer. But also great for cooking and moisturizing your skin. http://www.aromaherbshow.com/index_058.htm
*Melaluka: Sunscreen cream. This is a private company that two summers in a row I did a test between coconut oil and melaluka suncream and the effects of burning on the skin. Now keep in mind that during this testing period I was exposed to the sun 4-5 hours a day five-six days a week.
What I personally discovered was that the melaluka suncream did not leave on tan line and I only applied it once in the day. And with the coconut butter. I did burn and yet it was a settle soft burn with minimal peeling involved.

Take a try and still keep your self covered with proper clothing. And Keep hydrated with water and electrolytes (coconut milk is great or advocare rehydrate).

If you liked this article please post a comment and pass it onto a friend that could benefit from the reading.

To your vitality

Elbow Pain

This can be the most frustrating thing when you are training or working. It can not just be painful when playing golf, tennis, doing cleans, chin-up, dips, caring groceries, pouring back several pints of beer or drilling a whole in the ground of cement or even working on the computer for 10 plus hours. Whatever activity you are doing that requires some sort of grip involvement.

Story time:

Lately my workout partner and I have been training very hard for this strongman completion hosted by www.rainiercrossfit.com on Aug 2. As I am just training for this he is being superman and getting ready for a dance performance as well. Crazy idea, this is just over training in my opinion. But he is having a hell of a great time, so, go for it…..

But in turn all his wonderful joints are just screaming at him for rest (not happening anytime soon). In order to do this Strongman competition he need to be able to do cleans and do them well. So hence elbow pain has been getting in the way of him doing what he wants to do, powerfully.

So I had enough of my workout partner’s pain….
Since I have a long history working with a variety of athletes and most “normal” folk in rehab and training, I have also a strong back ground as a massage therapist.

If you are dealing with this very similar issue and it is bothering you, here are some suggestions of what you can do.
1. STOP! STOP! STOP!
Take care of yourself.

2. Get a massage. You have about 16 different muscles attached around the elbow joint (Bicep Brachii, Brachialis, Pronator teres, bicipital aponeurosis, Flexor carpi radialis, Palmaris logus, Flexor carpi ulnaris, Flexor digitorum superficialis, Flexor pollicis logus, Brachioradialis, Extendor carpi radialis logus, Triceps brachii, Anconeus, Extensor carpi radialis brevis, Extensor digitorum, Extenor carpi ulnaris). Getting a massage around the elbow joint can release the pressure one or more of the 16 muscles are experiencing.

3. Change your grip on the apparatus being used. Just a simple change in hand positioning can elevate the pain. And yet you will still need to address the symptom.
4. While lifting, use a thicker bar. This will have you use more surface of you hand and have all muscles work synergistic-ally.

5. Ice. Ice before and after your workouts in decrease inflammation and increase recovery.

6. Rest. Almost forgot, the most important thing you can do is rest. What is meant by this is active rest. This is not an excuse to sit our your “on the go ass” and do diddly. It is an opportunity to slow down and keep the blood flow moving. Do this by using light LIGHT weights accompanied by increased reps (15-20 reps 2-3 sets)

7. Drink FILTERED WATER. This will help with flushing out any of the toxins that have built up in the injured elbow

8. Have fun with learning more about your body.

9. Antistero anti inflammatory (wobenzym = http://arthritis- alternative.com/detail/Wobenzym-N.cfm). Break down harmful proteins that cause joint pain and slow recovery from injuries

10. REST

Pain gets in the way of your enjoyment of your work, training, relationship, and overall quality of life.

I encourage you to take care of all and any pain you do experience so you can increase your quality of life.

Thank you for reading.

Please send me your thought on this article


Ila Barlean- International Fitness and Nutrition Consultant: BBA Consulting, LLC
www.barleanbalance.com
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Strong man prep

16 July 2008 10:45-noon
15 min stair stepper (get the ass fired up ;-) I could have done some thrusters instead, but it was fun to chat with a friend while warming up.

Standing twist with plate
Weight * reps * set
35 * 20 * 2
45 * 20 *2

Lateral D-B Deadlift (set up two benches one on right side and one on left side, just below knee level) Five sets on the min with 90 sec rest between
Weight * Reps * Set
60/60 * 24 * 1
70/70 * 17 * 1
80/80 * 13 * 1
90/90 * 15 * 1
100/100 * 10 *1

Lateral Cable pulls Low to High
Weight * Reps * sets
60 * 8 * 1
70 * 8 * 1
80 * 8 * 1
90 * 8 * 1

Then some odd hip stuff. My low right back was still stiff. Saw chiropractor, Dr. Penry, for an adjustment and clinical observation on my shoulder strength. Need to work my anterior delts more.... That's good. Back to the gym tomorrow.

Tell me how this workout goes for you

Stongman training (prep for Aug 2nd)

It was a good day. My left QL (Quadratus Lumborum) has been strained from the past Saturdays work out. So today to keep on track I did more supported exercises.

Cable Lat. Pull down with full extension
Weight * Reps * set
120 * 12 * 1
160 * 6 * 1
165 * 6 * 1
170 * 6 * 1
175 * 5 * 1
180 * 4 * 1

Hammer strength Low Row (single arm)
weight * reps * sets
90 * 8 * 1
90 * 8 * 1
115 * 6 * 1
125 * 6 * 1

Hammer strength High Row (single arm simulation of a prone pull-up)
Weight * reps * sets
45 * 6 * 2
80 * 6 * 1
90 * 6 * 1

Back extension (similar to a goodmoring)
Weight * reps * sets
130-150 * 12 * 3

Seated Row
weight * reps * sets
120 * 8 * 3

cardio for 15 min
Stretch and went home.

Felt good and my posture felt even better.

Try and tell me how it went ;-)

2.5 weeks out from Strongman

This is Monday's workout 14 July 2008

As some of you women out there might know. Training and the day of menstrual cycle are not always the best of friends. But even though the body felt tiered, I had one hell of a great work out. With some personal bests.

Preworkout: took mealreplacement shake from advocare (www.advocare.com/07031663)

Solo training.

Flat Bench Press
Weight * Reps * sets
45 * 12 * 1
95 * 12 * 1
115 * 10 * 1
135 * 5 * 1
140 * 4 * 1
145 * 4 * 1
150 * 3 * 1
155 * 4 * 1
155 * 4 * 1
160 * 4 * 1

Incline D-B Press
Weight * reps * set
30 * 12 * 1
45 * 4 * 1
45 * 5 * 1
45 * 8 * 1

High Cable Fly
weight * Reps * set
20 * 50 * 1 cool down set

30 min treadmill walking

Postworkout: mango slices, buttered chicken, mixed greens, pecans and yumminess

Try it and share with me your experience.

less then three weeks out from strong man

Training at Redmond Golds GYM from 9pm -1130pm July 13th, 2008

Warm-up

Overhead Press (standing)
Weight * Reps * sets
45 * 12 * 1
55 * 12 * 1
75 * 10 * 1
85 * 5 * 1
105 * 3 * 1
115 * 3 * 1
125pd * 2 * 3
135 * failed

Seated D-B Press
Weight * reps * sets
30 * 8 * 1
35 * 5 * 1
40 * 2 * 1
45 * 1 * 1

Standing single D-B Jerk press
Weight * reps * sets
40 * 5 * 1
50 * R5L1 * 1
notes: In Aug of 2007 I had dislocated my left shoulder. It sucked. I was unable to do aerial or trapeze or chin-up or just relax with my arms behind my head. I put myself to a stricked rehab program and saw a chiropractor 1x/wk for 3 weeks and had a sports massage in there. Kept lifting with the left arm (low weight to build up strength). After this workout it was great to know that now I have the joint stable from all the rehab and staying active, i can now build up the strength. This is exciting to me.

Then did 2 rounds of Jogging for 10 min and walked for 5
Wrapping up with some serious stretching time.

Try this work out and tell me your thoughts

too busy to exercise?

Hello readers of interest......

This is a very personal letter that I am sending out. We all live very busy lives. Yes, I am not married or with any children or pet in my life. Plus I run my own business. Sound great right. Maybe to some parts of it sound really glamorous and believe me parts of your lives sound simply yummy to me.

So I have all the “time” in the world right? Well no not really….. I have to make choice on what is important to me at a give time and what will support my bigger vision that I can taste, feel and imagine I am touching it. Some choices have not been the best and they set me back. Did I learn yes. No regrets.

On a day that I get to check in with all my clients I was doing a survey to see what would be of interest to you the reader.

A wonderful man running his own business, supporting his family, a wife that also works, two kids that are not just going to school but also requiring extra attention (counseling and sports). Joe (to protect the identity of this man – since we all may know each other anyway). Joe asked, “so how do I get in a workout with this lifestyle?” he says to me in a panic.

I responded. It will not be easy and it will take patience and retraining. One thing Joes does do is go for a walk every now and then. Joe loves his family and he is concerned about their wellbeing, in turn he is sacrificing his own. This is fine on short term base, but if continues will have sever health effect that could burden the ones he loves so dearly.

Joe, this is my recommendation.

1: As a reminder. Take a step back and really look at the situation.
2: Take a very deep breath. Possibly more depending on the time.
3: Make a visual chart of the day. What is each person’s schedule?
4: Like any job there are list to do. Make one!!!!
5: Schedule in time that the family together does-

AM Water Hole (each person as they wake drinks a quart/liter of water) a splash of fruit juice with help for the kids). This will rehydrate you from the night before and put a good start on the day for every one. (Re-read the benefits of water article that was sent out)

AM morning exercises. This could be just 10 min (a round of 5 squats, 5 push-ups, 5 sit-ups, 5 jumps, 5 spins and repeat till 10 min is up) i.e. YOUTUBE has great ideas out there and I have a 20 min video for purchase to do at home.

Get in the protein and fresh fruit. Make sure protein has been eaten in the morning. Classic breakfast: Oatmeal, 3 eggs, blueberries. All these foods help your brain, heart, and overall wellbeing.
Get ready for the day: Just like a musician, an athlete, an actor, a teacher, and engineer you also need to have all your tools with you to be successful for the day. Bring your lunches (2 bottles of water, fruit and veggies and protein and nuts and seed)

Night time wind down: go for a family walk after dinner. Do this as a replacement to T.V. The world has some many wonders out there that will spark you kid’s creativity again and maybe yours.

I hope this will help you Joe.

If you have any questions do call or email me.

To your success and longevity,
Ila
206-465-4430
www.barleanbalance.com

Three weeks out from strongman ;-)

Been a bit of a short but intense workout with the rainier crossfit http://www.rainiercrossfit.com/rainier_crossfit/page/2/

Program of yesterday;
Struggled with a 115pd keg to press over my head. My thrust was fine, but positioning it to press was a failure.

Push press a 110pd log. The 90pd was easy the 110pd was a bit of a mental shift. All this stuff is easy, it is just the head getting in the was each time and it is pissing me off and decreasing my enjoyment of the lift......

Any how Beth and I went to deadlift a 300pd plus log together, that was fun and an attempt to create a bit more controversy. ;-) good times (check out link above -Kurtis and Paul partnering on the log - good boys)

We wrapped up the training with 5 Deadlift with a 135pd in each had.

Ice bath. food, nap and then on with the rest of the day.

Supplements taken to go this workout:
Advocare : muscle fuel
Advocare : Spark
Advocare : post workout shake
Advocare : Catalyst
Lost of water
Lots of enzymes

25 days till Strongman

What a very busy day. got up at 5:30 am out the door by 6:00 (called client for wake-up call). Trained two clients and back at the office at 10am. Ate fish and brown rice and the did office work straight till 14:45pm.
At this time the only fear I am experiencing is around contracts. Crazy head conversation. So glad I finally have an agent I am accountable to now.
Enough about work lets get to play time:
45 treadmill from 1600-1645,. Taught bootcamp (walked 3 miles today). Back to the gym to lift:

Hip stretching
Deadlift
Weight * Reps * Sets
95 *12 * 1
115 * 12 * 1
124 * 12 * 1
145 * 10 * 1
165 * 10 * 1
185 * 5 * 1
195 * 5 * 1
200 * 5 * 1
205 * 5 * 1
210 * 5 * 1

Farmers walks down with Waiters walks back and down
100 d-b in each hand for the farmers walk
50 d-b for the waiters walks
2 rounds

Shrugs
Weight * reps * sets
65 * 12 * 1
70 * 12 * 1
50 * 15 * 1
40 * 20 * 1

Quat extension
Weight * reps * sets
30 * 20 * 1
35 * 20 * 2

Stretches with back bends and hip openers and truck unwinds.

Felt really good with this work out only took 80min to complete from beginning to end.
For other insights; check out www.barleanbalance.com

26 days till strongman

A what a day. Calf felt better as the day went on. Business was a bit packed and facing new challenges that are new and foreign to me. But, time to address them.



If I can go and face new challenges in my physical training, why not in my mental training and spiritual training. No difference - right?



Drove up to the gym and sat in my car for about 8 min debating to go in or go food shopping (considering my fridge has aloe vera juice, eggs, brown rice and some dried fruit. Definately not a menue to create a mentally and physically stronge being, but a good start). So I decided to go food shopping. Yippy and boy was it fun.



Shopping for greens and collecting the ingredience for chicken sage - Yum. Fridge is full and my mind is at peice.



Time to do some EFT (Emotional Freedom Techniques) and then off to bed.



New questions. What is EFT? I am just relearning this myself. But it is a series of tapping alone the acupuncture meridians. And has been said to shift peoples persectives on situation significately. So far, this has helped in my relationships with those that are really close to me and has brought out my true nature of

27 days till strongman contest

Ah what a great day of training. I was lucky today to have my workout partner there will me. It was fun to motivate another and be motivated and have a spotter that knows what they are doing.
Going into this workout my left calf felt tight and my body was a bit tiered. Over training was not an option at this time. It seems my strength and endurance for this style of training has improved since last year. Good times my friends.

I warm-up about 10 min on the elliptical. Boring but it does the trick. Yaked to my partner till we were done with that.

Then I set myself up for box squats. Placed the bench so that I could straddle it and clear the rack all at once.
Weight * Reps * Sets
o-bar * 12 * 1
95pd * 12 * 1
115pd * 12 * 1
135pd * 12 * 1
185pd * 12 * 1
205pd * 12 * 1
225pd * 8 * 1
245pd * 6 * 1
265pd * 6 * 1
Had enough energy to have gone heavier. I had an "Aha" moment here with breath. After reading several different concepts on breath and how different activities require a different style of breathing in-order to be executed properly. When lifting heavier the breath is your belt. (Paul Chek speaks of this at length). There is a time in your lifting that the breath needs to be out and when the lungs need to be filled. The difference is significant, when you let yourself feel your body taking away the fear that anything "bad" will happen to you. When you lift next, check in with your body. Especially when you are doing something new or lifting heavier.

Chest Press (from floor)
Weight * Reps * Sets
o-bar * 12 * 1
115pd * 8 * 1
135pd * 5 * 1
145pd * 3 * 1
145pd * 5 * 1
145pd * 4 * 1
145pd * 2 * 1

Now came my time to just piss around the gym and just do whatever I felt like (there was a bit of focused, but the work was done)
Front press
Weight * Reps * Sets
o-bar * 12 * 1
65pd * 10 * 1
85pd * 5 * 1
105pd * failed
95pd * 2 * 1
95pd * 3 * 1
0-bar * 20 * 1

Single D-B standing press
Weight * reps * sets
40pd * 2/3 * 1
40pd * 4/4 * 2

Then wrapped up with some hamstring stretching, splits, back bends and hip openers and stretching the anterior part of my left ankle.

Took Post workout shake (from advocare). Came home and iced ate dinner and chilled for the evening..... Kinda (did a bit of work)

Now it will be the bed time supplements (catalyst, nighttime recovery and some enzymes)

Try this program and tell me how it goes for you ;-)

To your vitality

28 days out from stongman

A few more weeks till the Strongman contest with rainier crossfit. Yet, there will be several events between now and then that will be tempting to leave the training.

But Aug 2nd is not far from now. So it is still playing hard, working hard and training hard.

Today was a bit rough. My body felt great and yet my head was having a hard time shaking some sort of monologue rhetoric that was running around. Crazy mind chatter.
Oh well I let it do its thing while I encouraged my body to do its and here is what we accomplish on this day.

Gold’s gym Kirkland, WA 1800-1730 on Sunday July 7th, 2008. Started my program with an advocare muscle fuel and spark cocktail 20 min before training.

Then arrived at the gym to begin with stretching hips and trunk because that is what I do and I had been in the car for two hours (yikks).

Zercher Squats (look up on line if you can not visualize this)
Weight * reps * sets
o-bar * 12 * 1
95 * 12 * 1
105 * 10 * 1
115 * 10 * 1
Warm-up
135 * 7 * 1
145 * 5 * 1
155 * 2 * 1
155 * 3 * 1

The last four sets were bottom outs. My head was yakking away big time on these. Was wishing I had my workout partner to be “barking” at me on these ;-)

Step-up 60 seconds on the right, 60 seconds on the left, rest for 60 seconds
Weight D-B * Reps R/L * sets
40 * 13/12 * 1
45 * 10/10 * 1
50 * 10/10 * 1
50 * 10/10 * 1

45degree scissor jump lunges 60 sec on and 60 sec rest
Weight * Reps * sets
Wooden pole * 15/15 * 1
Wooden pole * 14/14 * 4

Back extensions – Stretching- Advocare Post work out shake www.advocare.com/07031663

Home and ate dinner did a bit of paper work. Meditated and got ready for the week.

!0 min fitness in your office on me

Enjoy this 10 min routine that will be offered here via
www.powertraderlive.com
or
www.barleanbalance.com
Send me your thoughts and ideas.

Guy Pride Parade in Seattle 2008

What a great event. Being a stand for equality regardless of your body type, religion, sex or sexual preference. It was a blast to be a flag girl with the GLOW team from Microsoft this past Sunday.

The weather here in Seattle was in the 90’s and that was total heaven to me.
Bring on the heat Pacific Northwest, and the rest of us all need to remember the importance of water, water, water. Can I say it again, WATER. So far people are downing the sugar drinks and iced coffees and iced or on ice alcohol drinks (saw tons of this over the weekend) just to cool down. Be careful, this could send you to the hospital.

Please, if you are reading this, I am bagging you. Drink at the least 3.5 quarts (liters) of water if it is warm out and if it is really hot, hot, hot, drink that gallon that is “hanging”around your place. Remember your electrolytes (Advocare: Rehydrate or excel gel). Your body will be happy and so will your good looking skin.

Back to the parade. Fun. It was a bit tame from what I was expecting it to be. It could be the politics going on with same sex marriage rights and wanting to have this pass and that means being a bit “conservative” to get all those votes in. Whatever the reasons are, it was fun to see folks out expressing themselves and enjoying the spirit of that.

Express on my friends

Ila
www.barleanbalance.com
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