Wednesday, January 29, 2014

Four Foods To Make You Faster

Triathletes have a yearning to improve, to go faster.  We swim, bike and run constantly trying to shave precious seconds off our PRs, spending hours in the pool, or out on the run or bike course, pushing -- pushing -- pushing.

But according to Dr. Josh Axe, there's a better way to improve your times -- nutrition.  Dr. Axe stresses the importance of fueling your body with the best nutrition you can buy.  And, according to his research, all triathletes should be eating the following SUPERFOODS:

1)  Beets/Beet Juices
These super veggies can increase one's VO2 Max by boosting N02 within the body.  Athletes that regularly eat beets improved their times by as much as three percent when they drank 16 ounces of beet juice for six days.  You can put beets on a salad or roast them with your favorite protein.  Any way you slice it or juice it, beets are the bomb.

2)  Coconut Oil
Coconut oil contains medium chain fatty acids that are burned as energy.  Studies prove it improves endurance in cyclists as it boosted VO2 Max in these athletes.  Another good choice for oils is Palm Oil because it burns more like a carbohydrate and will not be stored as fat.  Olive oil has to go through 26 steps to breakdown, but coconut and palm oil do not.  Dr. Axe recommends ingesting one tablespoon an hour before a run to maximize the energy produced from coconut oil.  He also makes his own energy bars with this oil and cacao, raw honey, almond butter and dates.  Sounds delicious!

3) Chia Seeds
Chia seeds were used by Aztec warriors as "running food".  They contain the highest plant source of Omega 3s, as well as 19 amino acids.  What does that mean for triathletes?  Increased endurance performance for workouts lasting longer than 90 minutes.  Triathletes are also usually low on zinc, and chia seeds are a great source of zinc.  Throw 1 teaspoon of these super seeds into a smoothie or add them to your homemade energy bars.

4)  Grass-Fed Beef
Grass-fed beef means exactly what it states:  the cows are fed from grass rather than from genetically modified feed or grain.  Grass-fed beef supports recovery and helps to build lean muscle.  It also contains B12, iron, zinc and Omega 3s, all necessary for energy and metabolism.

And what about supplements?

Dr. Axe suggests:
Rhodiola Rosea for endurance and energy
Matcha Green Tea for energy
Bromelain for recovery
Fish Oil (wild caught salmon is best)  "astazanthin" needs to be listed in the supplement for lowering blood pressure and eliminating plaque in the arteries
L-Glutamine - to prevent "leaky gut" during a race
Whey Protein Power - as a post workout supplement giving you plenty of protein for recovery.

Tuesday, January 28, 2014

Bachelor Week Three

by Gary

Well Lore, I watched the Juan Pablo Bachelor tonight and I have a few thoughts. First, afraid to say it but Juan's new car smell is starting to wear off. Some of his pants selections are questionable. I think those were first ever skinny capri sweat pants for a man ever. And the way he runs into buildings first, never holds open doors, bounds up stairs before any of the ladies...a little bizarre. Hey a cool drinking game (if we drank) could be every time he says "Ay yi yi" take a chug. And how about a few more courtesy make outs for crying out loud. Throw a gal a bone here. Slightly uncomfortable. He's probably not a total train wreck I guess but not going as planned.

Second, how cool was South Korea? That Korean Spice girls mall? We would hit that place every Saturday. Also, was it me or did the gals seem more excited about S Korean than going on dates with not so Juan? Third...looks like a 4 team race between Andi (although she dissed his dancing and he was upset about it), Nikki (not so fun...not so carefree), Sharleen (he interrupted her opera singing which was a little weird) and Clare (got a Juan to break his no smooching rule and has to be top of the I mean leaderboard). Frankly, let's just skip to the week of "Women Tell All" (always a treat).

Thursday, January 23, 2014

The Bachelor Recap Week 1 and 2

My brother, Gary, is the funniest guy I know.  He sends out weekly recaps of The Bachelor with Juan Pablo every Tuesday after the show has aired.  I know this is WAY outside the realm of this blog.  But his take on the show is so funny, I've had requests to share it.   Here you go!

Week Two:  Ok let’s get to what was an awkward and confusing week…a good theme. Cassandra the NBA Dancer got the first date, and we can all agree she was overall pretty boring. Best part of their date was that car/boat thing. Lots of uncomfortable giggling and then she broke out the Rodney Stuckey love child photos. Can’t say I was overly impressed although NBA dancers usually do well.
Usually if you get a make-out on a group date that’s a pretty good sign. Andi the District Attorney is likely at the top of the leader board at this point. Strong contender. You can’t really say the same thing about Sharleen the Opera Singer she looks like she’s headed for a meltdown. Although it looks like she shows off her Opera singing chops next week. That can’t be all that good cause at some point she’s gonna say “Wait, I’m an Opera Singer” and have a meltdown. Nikki the Nurse getting the rose despite no make out was interesting and keeps her in the conversation. Contender. I’m not sure there was anyone else that is noteworthy. The dog lover, the piano lady, and the one who is always very motherly will all be gone in 2-3 weeks.

Chelsie the School teacher got the standard Bachelor date where they bunjee jump off a bridge. There’s usually a date where they rappel down a skyscraper, bunjee jump, or do something along those lines and they usually make the girl who is most scared of heights and bound to freak out do it. Juan Pablo looked fairly confused by her dance moves on the car ride to the date. Not a contender. Awkward breakfast it didn’t look like anyone liked that food. Awkward pool party. Everyone mad at Kat the Scottsdale girl throwing her boobs and crotch around but she might be a dark horse contender. Clare and Cassandra still in the mix. Elise hasn’t left the house. Awkward and confusing.    

Not a banner Bachelor season so far. The quirky “I can’t pronounce this word right” schtick is already getting a little old. The girls are naturally a little bit nutty but we’ve had no paramedics on scene yet, no late night skinny dipping shenanigans, no huge girl on girl catfights of note.    

Week One:  
Look, these girls have probably been starving themselves for 3 months before they come on the show. So even a little booze is probably not a good thing after a “full” meal of crackers and celery.  
Cassandra breaking the news she has a son probably isn’t what is stressing her out…its likely explaining who the baby daddy is…NBA player Rodney Stuckey.  
We know this about Lucy the free-spirit Nudie…she’s best friends with Kate Moss. Which probably means she’s got connections and has probably been planted on the show to add a little drama, thrust herself into certain talking points, and just act nutty in general. Former suspected plants on the show include Michelle Money, Bentley, and Tiara.

My early favorites for a hometown date include Nikki (the nurse), Andi (the attorney), Cassandra (the NBA baby momma), maybe Sharlene (opera singer)…Kat (from Scottsdale) seems ok but it looks like Juan didn’t smooch her. Perhaps the Utah posse who was on their date has insider knowledge? Actually, according to my calculations Juan has only made out with one chick so far (he is off the record setting pace I thought he would be on and clearly passed on a chance with Renee which is not a good sign for her).     

Tuesday, January 21, 2014

Five Foods That Are Killing Us

Constant education is part of the USAT's philosophy.  Coaches are required to maintain an up-to-date knowledge of the newest and latest information regarding our sport, whether that is workouts, training or even nutrition.  I recently listened to a podcast from Dr. Josh Axe, a certified nutritionist and author of several books on healthy eating.  He talked about the 5 EVIL FOODS that are slowing us down and that we should eliminate from our lives.

HYDROGENATED OILS It can mean doomsday if you’re eating hydrogenated
oils on a regular basis. According to the Harvard School of Public Health, “the risk
of cardiovascular disease rises 23% for every 2% increase in calories from trans fats
consumed every day”.

 Trans fats are partially hydrogenated oils that have been linked to heart
problems such as heart disease and obesity. Hydrogenated oils are known to raise
LDL cholesterol levels that allows cholesterol to build up as plaque, narrowing
arteries and eventually causing heart disease and strokes. But that’s not all. These
hydrogenated oils also lower good cholesterol, which supports your brain and
ability to heal.

 The main villains of hydrogenated oils that you want to stay away from are
corn oil, soybean oil, cottonseed oil and canola oil.

meat and dairy products can be more toxic than Venom. The saying, “you are
what you eat” is never more true than with meat and dairy products. Your body will
absorb all the toxins and contaminants of what you eat along with the nutrients, so
it’s vital that you know exactly what you’re putting on your plate.

 A recent study published in the Journal of Agricultural and Food Chemistry
confirmed that one glass of conventional pasteurized milk bought from the grocery
store contains 20 chemicals including antibiotics, steroids, anti-inflammatory drugs,
statin drugs, and pain killers - all of which are routinely used to treat diseased

 The average American eats 60 pounds of beef per year, yet the majority of
cattle are raised commercially in unnatural conditions. Calves balloon from 80 to
1200 pounds in 14 months by feeding them on grains, protein supplements, drugs,
antibiotics and hormones. Beef is also treated with gamma rays to kill bacteria, but
the radiation of meat and foods has produced radiolytic by-products raising serious
health concerns. However, if raw milk is sourced from healthy grass-fed cows, it
can be a healthy superfood that’s contaminant and infection-free.

ARTIFICIAL SWEETENERS AND MSG Artifcial sweeteners are the Joker
of the food industry and aren’t as sweet as you might think. Sucralose, better known
as Splenda, is created by chlorinating sucrose replacing hydroxyl with chlorine,
which is a known carcinogen. As well as being a health risk, sucralose appears to
actually cause weight gain, possibly because it still triggers the release of insulin,
which is thought to induce people to actually eat more.

 In a report from an ofcial United States Air Force publication, pilots
were warned not to consume aspartame. The report stated, “Aspartame has been
investigated as a possible cause of brain tumors, mental retardation, birth defects,
epilepsy, Parkinson’s Disease, Fibromyalgia, and Diabetes.” To date the FDA has
made no move to regulate aspartame, which is sold as NutraSweet or Equal.

 Monosodium glutamate (MSG) is used as a flavor-enhancer yet it can cause
side effects such as sweating, nausea, headaches and even numbness in
the face and neck. It has also been linked to weight gain, according to studies by
the University of North Carolina who found that those who consumed MSG on a
regular basis were more likely to be overweight or obese.

PROCESSED GRAINS AND SUGAR Processed grains and sugars are like
Kryptonite to the human body. White bread, pasta, rice, sugary cereals, pastries,
crackers, and candy aren’t only un-nutritious, they are actually anti-nutrients. These
foods that are sugar based or immediately turn into sugar once ingested into your
system, actually leach vitamins out of your cells. Ever hit the 2pm carb coma at your
workplace from eating a big carbohydrate loaded lunch? That is in part because
processed grains and sugars are actually sucking the life out of you!

 Our bodies are designed as hunter-gatherers, yet our modern-day diets
are high in carbohydrates, processed grains, and sugar. We consume far too
much bread, cereal, pasta, rice and Twinkies than we should and our bodies are

Those who are suffering from overweight, fatigue, insomnia, depression,
foggy brain, bloating, low blood sugar, high blood pressure or high triglycerides
need to change their diet – pronto – before it literally becomes the death of you.
Refined carbohydrates are derived from processed grains which have had most of
the nutrients removed. Refined grains are the main ingredients in bread, bagels,
cereal and pasta. They‘re known as “empty calories” as they’re stripped of nutrients,
fiber and B vitamins.

So what DO we eat? More information on my next post!

Saturday, January 18, 2014

Info Too Good Not To Share -- Weight Gain And Endurance Training

Reprint of article published by

Weight Gain During High-Volume Training? How To Avoid the “Endurance 15”
Tuesday, January 14, 2014 | By Dr. Rick Kattouf

“Rick, I recently trained for an Ironman/marathon/ultra-marathon/ultra-distance cycling event. I trained more than I ever have before and I tried to eat healthy. I am so frustrated because after all of this training, I actually gained 15 pounds during this time. How can I actually gain weight when I was training more than ever?”

I call this all-too-common scenario the “endurance 15”. I am sure you’ve heard of the “freshman 15”: a young man/woman goes off to college and gains 15 pounds during their freshman year of college. The “endurance 15” is the scenario in which an endurance athlete is training many hours a week and actually increases body weight and fat; gaining five, 10, or 15 pounds during their training.

There are a multitude of factors that contribute to the endurance 15. Let's discuss why this may be happening.

Many athletes engage in long-distance training and racing in the hopes that they will decrease their body weight and body fat. As a result, their mindset may still be caught in the “diet mentality”; therefore, they believe that less food and more training is the way to lose weight. In the hopes of losing weight, these athletes avoid eating enough before and during training. Their thinking is, “Why would I consume all of these calories and carbohydrates during training when I'm trying to lose weight?” Then, because the body is not being fueled right, these athletes find themselves having uncontrollable food cravings. This can result in significant overeating or binge eating, and many times this will occur later in the day and late at night. This will lead to significant weight gain even during bouts of high-volume training.

Take home message:  Be sure to fuel the body properly starting immediately upon awakening and every 2.5-3.5 hours throughout the day. This will help to keep the body fueled and “keep the fire stoked”. Also, be sure to fuel the body during training and avoid the “diet on the bike” mentality. As your training volume increases, be sure that your eating frequency and caloric intake adequately support your training.

Heart Rates
During endurance training, it is critical to train in the proper heart rate zones in order to facilitate burning fat as your primary fuel source. As endurance athletes, we want to teach the body to spare glycogen (fuel stored in your muscles and some stored in your liver) and to burn body fat instead. Too often, athletes have not improved their efficiency and they train at too high a heart rate, too often. When we train at too high a heart rate too often, we are not maximizing the body's ability to facilitate fat as our primary fuel source.

I realize that for many athletes, training in the lower heart rate zones can result in extremely slow paces and slow speeds. But here is the reality: when an athlete is moving at a very slow pace/speed in their lower heart rate zones, this simply means that the athlete needs to significantly improve their fitness and efficiency, and they are just not as fit as they thought they were. (And this is ok--we can work on improving one’s efficiency so that in time, the athlete will be training longer, harder, and faster, at the same or lower heart rate). This is where we as athletes have to check our ego at the door. Ignore pace/speed, and focus on training at the right heart rates. (Not sure how to determine your heart rate zones? Here’s a quick guide).

Take home message:  Don’t worry about your pace/speed; simply focus on training in your lower heart rate zones. Check your ego at the door and in time, you will find your efficiency improving. You will start to notice that your body will go harder, longer, faster at the same or lower heart rates. Not only will you start to notice improvements in efficiency, but you will also start to notice the body composition changes you desire.

Weight Training
There still seems to be quite a disconnect when it comes to weight training/resistance training and long-distance endurance training. I find that many individuals still believe that weight training is not necessary as an endurance athlete and it will cause them to become “bulky” and increase their body weight. This could not be further from the truth. If you desire a lean physique, weight training is a must. Keep the weight training intense and vigorous. It does not have to be for a long duration; you can knock out a great weight training circuit easily in 30 minutes. Attack the weight training with the same ferocity and intensity that you would your hard swim, bike or run workouts.

Why is weight training so important in order for you in achieving your body composition goals? Because it enables you to build lean muscle and significantly increase your metabolism, which helps you reduce body fat and body weight. All these effects give you the lean physique you desire.

All too often, even when weight training appears on an endurance athlete’s workout schedule, it seems to get very low priority. These are often the workouts that an endurance athlete will skip. High-volume endurance training without strength training can easily lead to the wasting of muscle and this can lead to a much “softer” physique and a higher amount of body fat.

Take home message:  Perform weight training, upper and lower body, at least two days per week. Be sure to give your weight training on your schedule the same priority you would your swim, bike and/or run. Scheduling weight training does not mean “more training.” The key is to adjust your endurance training so that the weight training fits in seamlessly.

Sleep For Success
It goes without saying that we all lead very busy lives. Add a high volume of endurance training into the mix, and we have just become even busier. As athletes, we focus so much on "getting our workouts in" that the focus on good, quality sleep can fall by the wayside. Endurance athletes trying to fit in all of their workouts tend to become sleep-deprived. Sleep deprivation can easily lead to weight gain; again, no matter how much working out and how many calories we are burning.

When we become sleep-deprived, hormones and neurotransmitters within our body become adversely affected; namely, hormones such as Ghrelin & Leptin and the neurotransmitter, serotonin. When these hormones and neurotransmitters are disrupted due to sleep deprivation, it affects our mood, appetite, food cravings, etc. This hormone imbalance can also greatly increase our food cravings which can then lead to binge eating, which of course leads to weight gain. You can see how easy it is for a vicious cycle to start when we become sleep-deprived.

Take home message:  Just like we discussed making strength training a focus, we also have to make sleep a major focus each and every night. As important as your workouts are for you to achieve your goals, let's put sleep at the top of the priority list. Getting the proper amount of sleep each night will greatly increase your workout productivity, it will help to enhance recovery and it will help to assist you in achieving your body composition goals.

Behavioral Change
In order to avoid the endurance 15, many times it requires us to make a few behavioral changes. Our mind can be our biggest asset or our biggest limiter. Negative and limiting beliefs such as, “Consuming calories during workouts will increase our body weight”, or “In order to lose weight we have to work out a lot more and eat a lot less”, or “Weight training will actually make me bulky”, are not truths or facts. They are simply limiting beliefs. Changing one’s negative beliefs is a must in order to achieve meaningful and sustainable results. As we start to change some of our negative beliefs and embrace the changes above, not only will we avoid the endurance 15, but we will be able to find levels of success even higher than we ever thought possible.

Take home message:  Identify any negative and limiting beliefs you may have that may be holding you back from success. Addressing these limiting beliefs and starting to eliminate such beliefs can be a big step in achieving body composition goals you have set for yourself.

Best-Selling Author and Fitness & Nutrition expert Dr. Rick Kattouf has been named one of America’s PremierExperts® and one of the World Fitness Elite™ Trainers of the Year. He has been seen on ABC, NBC, CBS and Fox affiliates around the country as well as in the USA Today, Chicago Tribune and The Independent in the UK. Rick is the CEO/Founder of TeamKattouf, Inc., CEO/Founder of TeamKattouf Nutrition LLC, Creator of TeamKattouf Nutrition Supplements, Host of Rx Nutrition, author of Forever Fit, Creator of 5-Round Fury Fitness™ workout app, Sports Nutrition Specialist, ITCA Triathlon Coach, MMA Conditioning Coach, Food Psychology Coach, Wellness and Nutrition Consultant, Sports Nutrition Consultant, Heart Rate Performance Specialist, Entrepreneur and Inspirational Speaker. Rick is the moderator of the Nutrition Q&A forum on and you can view his Meal Plans and Training Plans published on TrainingPeaks. Rick can be reached at or or

Monday, January 13, 2014

Run Where Jesus Walked -- A Bucket List Race

Every once in awhile a Bucket List opportunity comes your way.  And if you're lucky enough to take it, you'll have an experience and a story to tell for the rest of your life.  My friend Mike Wares recently got the chance to run a marathon along the Sea of Galilee in Israel.  Here are the race reports from him and Ron:

From Mike: Ron Koontz and I just finished the marathon in Tiberias, Israel.  The course was an out an back course that runs around the south end of the Sea of Galilee.   The course crosses the Jordan river about 10Km into the race and then continues north up to a Kibbutz called Ein Gev at the turn-around at 21km.  The weather was perfect for the race, cool, overcast, slight headwinds on the way out and then tailwinds on the way back.  The course is pretty much flat with some very slight hills but nothing crazy.  

One of the cool things in the race is that since it is out and back, you get to see the leaders battling it out on the way back.  I think we saw them at about 16 or 17km.  The prize purse for breaking the course record was $100,000 and since Israel is pretty close to North Africa, they had a good showing of runners from Ethiopia and Kenya.  The winner went 2:10, which was only a few seconds from the course record.  Ron and I got a picture with one of the Kenyan runners before the race.  He said he was going to win and when we saw him he was in third.  I think an Ethiopian guy actually won the race. 
Our plan was to run steady, enjoy the opportunity to run where Jesus walked, and finish under 4 hrs.  We settled into an early pace of about 8:30-8:40 and pretty much held it through the race.  My foot starting hurting from about five miles in and at the turn-around every step was pretty painful.  Ron was better prepared than me and at about the 30km I trailed off.  Ron finished at around 3:51 and I finished at 3:57.  We ran with an Israeli named Eron for a good part of the race running his first marathon.  It was fun to talk with him and push him to a strong finish. 
Overall it was a great time.  Definitely a bucket list event and something that I will never forget.  

From Ron:  We had a hectic day prior to the race – flying/driving to Tiberias in spotty/heavy traffic, trying to meet the 7pm packet pickup time. The pre-race pasta meal was in the past and we compromised for kabob chicken at our hotel.
I am most grateful for our running club and the warm support from our entire local running group. During the run, I felt like the entire group was there in spirit pulling us along. I won’t forget the 2 hours of sleep I had the night before – even with a 10 mg Ambien.  During the race, Mike provided me with encouragement all the way – from medical advice, nutrition care, tips, guidance and I am most appreciative.  I remember my pre-race anxiety on knee/side pains and overhydration/jitters and frequent bathroom visits.  It was fun running together, having Mike calling out paces, times and encouragement and also inviting others into conversation  At 30K or so, Mike set me free – to either crash and burn or finish strong. Of course our local running group that welcomed me into it with open arms doesn’t crash and burn, we finish strong!
I will also not soon forget the strong breezes blowing headwinds our way both during the outbound and return portions of our run.  Watching the Kenyans and Ethiopians jockey for lead positions was truly priceless.  The Israeli culture and individuals who supported us along the way were awesome, from Itay and Hadas from Elbit who sacrificed family time to come see us, to the 31 year old 3rd grade teacher who ran the last 4 km with me up to the 200 yards remaining stands out.  This gentleman was thrilled to run with just an average American and provide race finish comforting dialog. 
What an amazing and life changing event – I am most grateful to have had this opportunity.

Wednesday, January 1, 2014

Dream Big Nutrition Challenge Phase Two!



Once again we are embarking on a 21-DAY Challenge to healthy eating, weight loss and making more nutritious choices. Our last month's competitors have helped to tweek our contest so your goals are based on YOUR NEEDS!  Here are the details for Dream Big Phase TWO! 

FIRST: download and get familiar with the website and app called  Record your information, your goals and your fitness.  This is a food and exercise log.  After a few days of getting used to logging in your food and exercise, we will begin our challenge on Monday, January 6, 2013

SECOND:  Entry fee is $25 via paypal into the Lorie Tucker account.  After payment is made, send an email with your personal goals for this competition to -- would you like to be more aware of your eating habits?  Would you like to eliminate an unhealthy food or beverage from your diet?  Are you looking to lose weight or build muscle tone?  This is YOUR challenge.

THIRD: Start tracking your food on Monday, January 6th for three weeks.  Contest will end on Monday, January 27th.

FOURTH: Each Sunday evening, starting January 12th you will send me an email with  the number (1-7) of entries I should submit in your name for that week as directed below: 

Week One: RECORD -- Our goal this week is to record all the food you eat at  For the purpose of this 21-day challenge, you will receive one point for every day you record your food by 10pm.  I will not see your myfitnesspal account.  This contest is based on truth and honesty.  On Sunday night, you will email me the number (1-7) of entries I should submit in your name for that week.  On Monday morning, I will randomly draw one person's name from the entries submitted to me to receive a cash award. 

Week Two: REVISE -- This week, not only will you log your food at, but you will try and stay AT or UNDER the calorie limit you have decided for yourself.  This should not be done by starving yourself or over-doing it with cardio workouts!  You will receive one point for every day you are at or under your calorie allotment. 

But NEVER fear!  If you don't meet your "under-calorie" goal, don't give up!  You can begin this week to earn bonus points (like continuing to log you food, eliminating diet soda or junk food, etc) which add up to the Grand Prize point totals at the end of the challenge.

Week Three: IMPROVE  -- This week is the Macro Nutrient Challenge. Using the pie chart on the mobile app of, you will try and achieve a set macronutrient balance in your daily diet. Macros are proteins, carbohydrates and fats. 
You may choose from a 40g protein/40g carbohydrate/20g fat ratio designed for weight loss and muscle gain 

50g carb/30g protein/20g fat ratio designed for energy (athletes or very active participants) 

I will allow a 5% percentage shift on these ratios.
You will receive one point every day that you achieve this goal. But if you don't reach it, the Bonus Points will continue toward the Grand Prize... like, substituting fresh fruit for a late night bowl of ice cream, choosing steamed veggies over french fries, staying away from processed or fast food in favor of more nutritious meals at home, or making sure you eat the allotted number of fruits and vegetables. 

Weeks One a drawing winner receive your entry money back ($25)
Week Two a drawing winner will receive $50
Week Three a drawing winner will receive $75
GRAND PRIZE WINNER will be based on total number of points for all three weeks at the end of the challenge. I will tally the point totals from weeks one through three, and the TOP point total will receive a CASH PRIZE (money based on number of participants).  Hint, hint, the more friends you get to join, the more money you can win!

So get cracking.  Sign up today.  The journey begins Monday.  Twenty one days until a new habit is formed, a better nutrition plan is conquered and an overall healthier person will emerge!
Que lindo es sonar despierto.
How lovely it is to dream while you are awake.

Dreams That Have Come True