Foodie Friday – things I could eat every. single.day.

Posted by JessSutera in balance, foodie friday, healthy eating

The other day, I tweeted the following:
Jess Sutera
JessFit654
Do you ever find yourself uninspired, blogging-wise? It happens from time-to-time and everytime it does, I hate it. Am I alone?

After weeks of blog posts just flowing right along, without ever having to stop and think about a topic to blog about, I hit major writer’s block this week. I was feeling uninspired and it was driving me nuts. I’m not one to “blog just to blog” so I was fully prepared to take a few days off from blogging.

But then, I got an email from blog bestie Heather. After a little back and forth with her, she suggested I might start talking more about the foods that I eat, the meals that I make, etc., since I sort of gave my eats a “makeover” when I started the 60-day challenge last May.

Um hi, genius.

Instantly, the ideas for posts started flowing. (thank you, Heather!!) Again, this drives back to me writing with passion. I am *so* passionate about food and my new(ish) approach to eating. So why have I not been sharing more of my foodie faves with you guys on the blog?

I have no idea. It’s long overdue.

With that, I bring you: Foodie Friday. I’m not sure yet if this will become a weekly series or not, for now I’m just going with it. (that’s how I roll, hehe)

Today I’m focused on things I could eat every.single.day (and in fact, pretty much do). Just a smattering of some of my fave snacks, treats, breakfasts, lunches, etc. With pictures (which I promise to do more of, especially when writing food-related posts!).

Peanut butter: I <3 it so much, I have at least one jar on backup at all times. And in this case, I also have some super-fresh PB that I ground myself at Whole Foods last weekend (I was legit giddy when I saw the machine in the PB aisle!)

Salads with yummy “things” in them. Think avocado with strawberries and mixed greens (dubbed the “barre n9ne summer salad by Tanya). Or goat cheese, figs and fresh spinach. Or blackberries, avocado and a bit of chopped almonds on top. Or mexican style with fresh corn from the cob, black beans and red onion. I could go on. And on. And ON.

Bananas – on top of a bagel thin with pb (duh), or in my beloved irish oatmeal (OBSESSED with oatmeal – deserves a post of it’s own and in fact, probably will be one!), or with a tsp or two of nutella. In fact, the bagel thin/pb/banana concoction was a favorite of mine this summer at the lake (ah, bliss).

Fresh berries. So versatile – can be sweet or savory. Savory in a salad. Sweet on top of yogurt. Or all on their own. Particularly yummy when freshly picked – like these from our summer outing to the local strawberry farm. mm.

Yogurt. Preferably greek yogurt (hi Chobani, I love you). Lately it’s been the apple cinnamon that has my heart. But yesterday, I went with plain greek yogurt with fresh blueberries and a drizzle of honey. Yum. Protein packed. Delicious.

Healthy appetizers ala date night in. This is a biggie for me. A little back story for ya’ll…

Prior to the food log thing, my biggest weakness (BY FAR) were the cheese/cracker plates Scott and I would devour with our pre-dinner glass of wine during our infamous date nights in. Once I was introduced to my friend moderation and realized that pounding a half a stick of cheese before dinner wasn’t exactly “moderation,” I was on a mission to find a good replacement for the cheese/cracker pre-dinner snack that would still give me the experience of an app and a glass of wine before dinner with Scott but wouldn’t leave me feeling like I was missing out. I bring you my solution: Fresh tomatoes and basil, a few sliced red peppers, two feta-stuffed olives and a baby belle (or laughing cow) wedge. Delicious, refreshing and barely 100 calories. Perfection.

Chocolate. And wine. Shocking, I know. I’m constantly posting about my love of Dove promises and a good glass of wine. A recent addition to that list? Anything salted caramel. OMG best invention ever.

And just so happens to pair beautifully with a glass of wine. I think it was created just for me, seriously. (another pic from this summer, can you tell I’m lusting for summer over here??)

So, there you have it. Just a few things I could legit eat (or drink) every.single.day. And because this was SUCH a fun post, I’m thinking I *will* make this Foodie Friday thing a weekly series. Whatcha think? ;-)

Getting (or trying to get) limber

Posted by JessSutera in barre n9ne, fitness, running, stretching

Not a shock Confession: I am not flexible.

Running basically undoes any effort I put into gaining flexibility. This much I know.

But until recently – I didn’t put much effort, if any, into stretching. At.All.

Bad, bad fitblogger. Bad.

I know better. That’s the thing.

However: I now consider myself a changed woman. In the last, say, 6-8 weeks, I’ve made a concerted effort to stretch. As part of or after every single workout. Even if that means getting up earlier to get my run done *and* my post-run stretching. I get a good amount of stretching from the bajillions of barre classes I do each week. And I’ve noticed a huge difference, especially in how much quicker I recover from my runs during the week. Far less sore and tight the next day, for example.

…but I need to do more on my own. As I said, running basically negates the stretching I’m doing now.

So – as they say, if you want to run faster, you have to run fast. And if you want to gain flexibility, you gotta stretch. Duh. So simple yet here I am being all “But I’m just not naturally flexible” — essentially using that as my excuse not to focus on stretching more.

But, I’m of the mindset that there are no good excuses. So I’m tossing the whole “but I’m not naturally flexible” whiny mentality out the window. And I’m gonna focus the sh*t out of my stretching from now on.

My plan? Simple really:
…Stretch after every single run. And foam roll.
…Take fifteen minutes during the day (now that I work from home most of the week) and do hip opening stretches (think the “runner’s stretch for the hip flexor or my new fave, “happy baby“). My hips are so tight (why does that sound like a TWSS phrase to me??)
…Stretch soon after every barre n9ne class. As I said, we do a good amount of stretching during class (given the strengthening/lengthening mantra that makes up the barre style). But, I need to do more to counterbalance all the running I do. So after class I’ll spend 10-15 minutes at home doing additional stretching (while I’m still warm from class).

There. Simple, right?

Now – who wants to volunteer to be my stretch accountability artist? Fancy title, right? But hell, I need the added accountability in this area or I know I’ll fall back into that “I’m not naturally flexible, it’ll never happen” mentality.

(and bonus points if you feel like sharing some of your favorite stretches with me in the comments section below!)

Running randoms

Posted by JessSutera in Chicago Marathon, Cox Rhode Race half marathon, half marathon, rundate, runner's high, running

My brain is all over the place today so I thought I’d jot down just a few of the things I’m thinking about. Since they all basically revolve around running, let’s call this:

Running randoms

…I really like when I’m right (trust me, this doesn’t happen all too often, hehe). Avoiding miles for miles sake on Saturday has resulted in three (yes THREE) really awesome runs this week. 7 miles on Sunday; 6 miles on Monday and 5 miles (hilly intervals) today. Sweatastic. Runner’s high-worthy. And all done on the treadmill. Who am I? Let’s hope I can keep this running streak going with another goodie on Saturday – but outside this time and with my favorite running partner with me. He and I haven’t run together in weeks, sad face!

…I just looked at my calendar on my iPhone last night. Noticed a reminder for 1pm ET next Wednesday. It was a reminder to register for the Chicago Marathon.  In just one week. Am I really signing on to run 26.2 miles?? Yes. I. Am. <—wheee!

…which reminds me: I’m wicked excited about my training plans. Both for the Providence half in May and, just a few weeks later: marathon training begins. Essentially, starting in March, I’ll be in training for ohhhh 6 months or so, give or take. Whoa. (note to self: share these self-made training plans with ya’ll sooner rather than later…)

…have I mentioned lately how much I love my bloggy friends? Last night’s tweet exchange was just another example of that:

@runcupcake Hey…if plans go right…I’ll be up in MA with @jessfit654 and @jobo_determined by my side. Could happen! #fitblog
@LiveLoveNRun WAIT WHAT? SHUT UP! I’ll so be there if that’s the case! #fitblog @jessfit654 @jobo_determined
@runcupcake @jessfit654 @jobo_determined Yep! I told them I wanted to share it with them. I have fam up there now. ;) #fitblog
@LiveLoveNRun I am totally JUMPING out of my skin excited about this! @jessfit654 @jobo_determined #fitblog
@runcupcake @jessfit654 @jobo_determined Yay!!! The four of us will rock a half together…best way to spend my first! #fitblog
hriacobacci

 Totally jealous! RT @jessfit654: @runcupcake @LiveLoveNRun @jobo_determined I LOVE THIS!! Can we pick a race date soon?? Must discus via…
This little exchange lasted another round of tweets until we agreed it was time to discuss dates and other fun logistics via email. What I love about this (besides how awesome these ladies are *and* that they so readily jumped on board) is that this will be Melissa’s first half marathon. And she wants to share it with us. Love, love, LOVE. Can’t wait to cross that finish line together, my dear! <3

…sooo, I guess it’s time to figure out which race we’ll all be running together, huh ladies? Wheels. Are. Spinning. on that one. Race details to follow. ;-)

Paying it forward – my way.

Posted by JessSutera in blogging, body image, confidence, FitFluential, food log, growth, journey, pride, strength

A big reason I tend to write with such passion on this blog?

Paying it forward – my way.

Sure, I may not be certified to be your personal trainer. Or offer you RD-approved nutrition tips and tricks for healthy eating. But what I can offer? Personal experiences that have evolved me into the woman I am today: the fit, healthy, strong, happy and confident woman I am today.

This confidence and strength didn’t happen overnight. Don’t let me fool you. It’s taken me years and years to get to a place where I can look in the mirror and say “I like that person smiling back at me, today.” This is my proudest moment to date: the day I stopped being afraid, the day I befriended the mirror, the day I fell in love with myself. A day I never thought I’d ever see — something only dreams could possibly be made of.

So I pay it forward – my way.

On this blog. I write from the heart. I draw from personal experiences alone. I strive to help others in any way, big or small, that I can. And, if something I say on this blog resonates with just one person. Just once. I’ve paid it forward.

Through the weekly barre n9ne rundates my sister and I host at the studio. To help other beautiful, strong, fit women recognize their own inner strength through running. My heart soars every time I hear them talk about building up their run-durance, doing the run/walk thing and sticking to it, feeling proud of every minute they ran vs. walked. It reminds me to always stay humble, to always appreciate and show gratitude for my own ability to walk, to run, to race – 5ks, 5-milers, half marathons, and soon – a full marathon.

In the barre n9ne studio and on the barre n9ne challenge forum – our budding little home for words of encouragement, inspiration and rounds of applause as each woman achieves a new milestone. It could be sticking it out during the shake at the barre; or losing an incredible amount of inches after their own 60-day challenge (like mine); or learning to love their food log for the tool that it is — a tool of empowerment, where food becomes a tool, a fuel-booster, and not something that controls you in any shape or form.

And, as a FitFluential Ambassador – something I haven’t delved into too much just yet on the blog, but let me tell you – in the short time I’ve been a proud member of this community, it has opened my eyes to a whole new world of opportunity to continue to pay it forward.

…which is what this blog is all about – my “audition” if you will, to pay it forward on a much grander scale. To write for a broader audience than my own – drawing from my personal experiences that have lead me to this place: a place of strength, passion, and conviction.

Because if this blog — EatDrinkBreatheSweat – stands for nothing else – it stands for breath(ing): Breathing in your own inner beauty. And drawing strength from it. Breathing in every moment of your day as if it were your last. And showing gratitude for each day. And, Breathing through those moments in life that become life changers, evolution-drivers. Much like the moments I’ve described above that brought me to this amazing place I am in today.

Paying it forward – my way.

Miles for miles sake

Posted by JessSutera in barre n9ne, rundate, running

I had the best of intentions on Saturday. Our barre n9ne rundate was postponed due to snow in the area so my goal was to run before barre method class at 8:30 on my treadmill to get some miles in, and to finish out the week with my usual 4 runs/week.

However.

I woke up on Saturday morning feeling more wiped than I did on Friday morning (where I only got about 5 hours of sleep compared to the 9 I got on Friday night!). The events of the week had clearly caught up with me.

However.

I am one stubborn-as-hell woman. So I re-set the alarm clock to give myself a little more sleep before barre n9ne. I wanted to kill it at the barre, and figured I’d just get those miles in after class instead.

However.

After a *really* good class and *really* killer shake at the barre (LOVE that), I felt so worked. As if I had nothing left, leaving it all on the floor of that barre studio. A feeling I aim for each time I’m at the barre. It felt amazing.

However.

It also left me feeling so worked that I knew that adding on those miles back at home on my treadmill (remember, snowing outside – no yak trax, must purchase…) wasn’t going to be my smartest move. I try like hell to avoid that thing called “junk miles” – I know they aren’t worth doing.

Miles for miles sake.  Sure, they appease that mind of mine that never stops churning, but is it worth it on my body? Nope. Miles for miles sake doesn’t accomplish a single thing (other than calming those aforementioned mind games) – your body tells you when to pull back. The real challenge is listening and actually pulling back. Because you know what? The miles I’ll put in the next day, the day after, and so on? Will be miles worth putting in.

So next time you’re tempted to put in miles just for miles sake? Stop. Listen. Re-assess. If I can do it (remember: stubborn as hell), you can do it.

…you can thank me later. ;-)

Mind games

Posted by JessSutera in balance, breathe

Dear mind,

You’re awfully chatty up there today. And not the good kind of chatty – the ones that revolve around daydreams and inspiration. The chatty I’m talking about is the bad kind – the mind games variety. And I’d really like it to stop.

You just made it through a whirlwind of a week. (actually two weeks, considering last week’s chaos on day one of the new gig). Un-routine was tested to the max. Your workouts were a challenge to get through each morning thanks to screwy sleep/eat patterns. The intensity wasn’t what it usually is. But the bottom line is – you never missed a planned workout. And you stuck to your guns on the eating front. You pushed through even when you wanted to get off that clunky hotel gym treadmill and tromp back upstairs to bed.

Don’t discount this week. It was a week of discovery and growth. Not a week meant to end with mind games and negative chatter going on up there.

Embrace your return to routine. Recognize that the intensity of your workouts will be back in about 35 seconds. And that having a lower-ish intensity week than you’re used to is actually good for your body (and yes you, mind) now and then.

So give it a break, will ya? Calm that chatter please. I’m sick of hearing all that noise up there, quite frankly.

With much love,
Me.

#digdeep

Posted by JessSutera in breathe, career, challenge, confidence, exercise, healthy eating, intervals, running

I’ve found myself using this hashtag often this week on twitter:
#digdeep

Because truly – I’ve had to #digdeep, really deep, throughout this week:
…to put my game face on each day, meeting TONS of new faces, and learning way too much (all at once) about the company I now work for, all jammed into two days of back-to-back meetings.
…to get my butt up each morning to the hotel gym to log some miles this week. Tuesday’s run was what I’d call a sad 6-miler. Wednesday’s run was a puketastic 6-miler. And tomorrow’s? I’m hoping it’s a happy 6 miles’ worth of recovery (intervals nearly killed me). It might not be perfect, but the miles are happening and that’s what I need right now. A small semblance of normalcy.
…..to stay strong when all I wanted to do was crumble and cry because I’ve been missing Scott, particularly after a trying week of frustrating news (perhaps more on this later…).
…to embrace un-routine, learning to navigate healthy eats amid lots of catered meals during the day and dinners out at night. *really* glad I packed so many healthy options in my carry-on – has come in VERY handy every single day. <pats self on back>
…to stay “me” in a brand new environment, way out of my comfort zone, far away from familiarity. But a “me” that’s open to change and taking risks. As you’ve seen me blogging a LOT about this week in particular. Apparently it’s been on my mind or something??

And by far? This #digdeep week has shown me that this was absolutely the right career move for me but more importantly, I’ve surprised myself by being as confident on the outside as I feel on the inside. I *can* do this. I *am* doing this. And it feels pretty damn awesome, not gonna lie.

#digdeep in all it’s glory, people.
Worth. It.

(Editor’s note: Here’s to hoping I remember this post tomorrow AM – since I drafted this post last night - when I’m up at 4:30 to log those miles before heading into the office early to get some work done before my flight home. But as my fab blog friend Heather mentioned in her very well-timed post last night - no excuses. Despite, a very long day ahead. And, yes, this is my mental note to self, thank you for indulging me…)

“If want to do it, all you have to do is do it.”

Posted by JessSutera in body image, challenge, confidence, inspiration, no limits

On the first leg of my flight to Santa Clara on Monday for work, I was thumbing through an issue of Runner’s World I had been meaning to read for weeks. It was the December issue and was filled with reader’s stories, the whole issue dedicated to inspirational words of wisdom and running tales by everyday runners like me who read Runner’s World for motivation, inspiration and new ideas. 

I was struck by a phrase I read in a feature on Runner’s World reader and blogger Ben Davis, who actually inspired Runner’s World editor’s to dedicate the entire December issue to its readers. His story (which I urge you to read if you haven’t already) is one of weight loss (120+ lost) but more so of inspiration and triumph, no matter the odds.  His advice?

“If you want to do it, all you have to do is do it.” 

How simple is that? I mean – why do we have to set goals, think about them for months on end, plan, plan, plan some more and then maybe, just maybe, finally decide to commit to that goal. Why not just do it?

Now I’m not suggesting that you choose a goal and not plan for it (like running your first race without proper training). What I’m really suggesting is that if you want something, don’t lust after it. Go for it. Do it. Just like my blog post yesterday on daydreams – I’m all about not just the lofty “fantasy” goals, but the real ones too.

An example…

If you want a job that fulfills you more – go for it. Stop waiting for the perfect time to do it. One could argue that I should have waited before making the leap into a new job just a year into my previous job. But did I look before leaping in this case? Nope. I went with my gut. I wanted a new beginning. I wanted a job that would challenge me. I wanted it. So I did it.

Another example…

If you want to feel better about yourself, physically and mentally – choose a path that will get you there, and a path that works for you. Don’t just think about it, wish for it and hope it magically lands in your lap. Be ready for the hard work that comes with making wholesome lifestyle changes that will lead to a happier, fitter you. Don’t just lust for it. Do it.

I was hit with the reality of just “doing it” this past weekend at barre n9ne. My sister and I filmed a video testimonial that talks about our 60-day challenge and how it has since evolved into a brand new life for each of us (in addition to totally refined bodies). We spent a few minutes before filming to take our “after” pics in the same sports bra and running shorts we wore on that fateful day, May 12, 2011, the first day of our challenge. It hadn’t really hit me just how changed I’ve become from that experience until I saw the “after” side-by-side with the “before” pictures. What was I  most struck by? Not the physical changes I spied (which I loved, let’s be honest), but the very visible change in my emotional state. The way my eyes glinted for the camera – revealing pure joy and pride. The way I stood taller, in full ownership of who I am today. Confident and so very sure of myself. I haven’t decided yet if I’ll share those before/after shots here or not. If I do choose to share them, it’ll be simply a proof point that feeling good in your own skin is in fact possible (even if it did take me 32 years to get there).

So, what’s my point in all of this?

Do. It.

I readily admit it – I used to be the girl that was ok with letting life get a little stagnant. Going through the motions. Sticking with routine. Afraid to just do it. But after experiencing the change that comes with getting outside comfort zones, and leaping without looking, I am totally and utterly in love with change. Even the scary kind of change that gives you butterflies. Especially that kind. Those butterflies make you feel a little bit more alive. And let’s be honest – couldn’t we all get used to feeling a little bit more alive everyday?

*********
Now, don’t mind me – I’ll be getting back to my last full day of meetings at the new gig before flying home tomorrow. I’m getting homesick and really, really looking forward to putting aside this week’s “un-routine” in favor of some of my most favorite routines. Routines that include irish oats with chopped apples and pb, barre n9ne and rundates, and lots, and lots of snuggling with the hubs.  I miss his face. <3

Daydream.

Posted by JessSutera in balance, breathe, perspective

Daydream.

That very word elicits visions of sandy beaches, carefree afternoons and a life where worry doesn’t exist.

Daydreams can be an escape, sure.
...but do they have to be?
…need to be?
…can daydreams be about realistic ‘dreams’ too?

These were the thoughts that started streaming through my head when I opened this little dove chocolate message the other night. Somehow I always end up unwrapping the exact right message at the exact right time with this little dove chocolate obsession of mine. This was one of those instances.

So…can daydreams be about realistic dreams, and not just fantasy?

I think so.

My daydreams lately revolve around the following:
…date nights in with Scott. Picnics in the living room. Skating on the frog pond in Boston. ’24′ marathons on the couch on a Sunday afternoon.
…crossing the finish line in Chicago. With pure joy spread across my face. (and a little pain)
…cookie and tea “sister nights” with little Isabel in tow. Now that Jen lives closer to me and Jo, sister nights need to become the norm. <3
…loving the flexibility of my new job, and yes – embracing the un-routine that comes with travel (this week kicks that off – I’m in Cali as we speak!).

What I’m trying not to center my daydreams around lately?
...envisioning worry-free days. It’s just not realistic. Life includes moments, days, weeks of worry sometimes. It’s how you handle those moments of worry that matter most.
…“can’t waiting” for the future. Staying present is the name of the game lately. I don’t want to rush through this thing called life – we only have one shot at it, and I don’t want to miss it.
…perfection. You’ve seen an awful lot of posts on balance and learning to be less Type-A. Perfection comes hand-in-hand with that. It’s a fantasy to think that anything in life can or should be perfect. If life were perfect, we’d all be in our dream jobs, making zillions of dollars, traveling the world, and drinking the best bottles of wine every single day of the week (ok, that last one may just apply to my own personal fantasy lol)

You see where I’m going here? Dare to daydream. But realize that daydreams don’t have to only revolve around fantasies that may never come to fruition. Daydreams can revolve around little joys in life, too.

…like unwrapping a dove chocolate and finding the perfect message at the exact right time.
Daydream.

Traveling – the fit and healthy edition

Posted by JessSutera in balance, breathe, career, challenge, Core Fusion, running

I’m gonna go ahead and call this post the traveling – fit and healthy edition.

I basically spent all of Sunday morning prepping for my trip to Cali this week for my second week on the (new) job.

As you can see, I packed a TON of healthy food for this trip. I made my way to Whole Foods on Saturday to stock up (for some reason I had no idea how close the one nearest our house really is, two cities over but surprisingly quick trip…I’ll be back, OFTEN. I was in heaven wandering those aisles!). Some of the items I packed:

  • Larabars – *finally* found the blueberry muffin flavor and the coconut creme, plus my favorite: pb&J. These will come in handy on the plane or as an in-a-pinch breakfast in the office
  • Instant oatmeal – not nearly the same as homemade irish oats on the stove, but it’s better than no oatmeal at all while I’m away. I chose the weight control variety because it’s higher in protein and fiber so while I don’t love the added sugars in it, it’ll work in a situation like this.
  • Bananas and apples – snacks at work or in the AM as part of my breakfast
  • Barney butter 90-cal almond butter packets – to go on top of those bananas and apples (the 90-cal pack is genius btw, love it)
  • 1 oz portions of dry roasted almonds packed in neat little snack bags – to eat before I workout or mid-flight if I get hungry
  • Protein bars – again, an in-a-pinch meal substitute. Protein = filling. Something I’ll need, particularly given how out-of-whack I’ll feel due to the time change (which I’ve learned from my sis who battles it everytime she goes out west for her job)

Whew. That’s quit the list, huh?? But I kinda dig it. I feel prepared for this trip and know that even if I can’t control some of my meals entirely (dinner, especially), at least I have some semblance of control and balance as it relates to breakfast and snack options pre/post-workout and while in flight. This is how I’m creating balance while traveling, amid all that un-routine I’ll be facing.

How else will I be creating balance amid the chaos? By packing lots and lots of workout clothes! So much so that I ended up re-packing my work clothes twice. Choosing one pair of tall boots to go with the three dresses I’ll wear to the office each day. I just couldn’t fit another pair of shoes to wear with pants plus my sneakers and my workout gear. So I swapped the pants and extra shoes for a couple more dresses instead. Priorities, people!

Just for a taste of what that workout gear entails…

  • Running shorts – x3
  • Running tanks – x3
  • Sports bras – x5
  • Socks – x5
  • Sneakers – x1 (and already packed for fear of forgetting them after my pre-flight run)
  • Loose-fitting pants from my kickboxing days (that’s another hint for those of you wondering what this “out of my comfort zone” workout I’ll be trying later tonight! and no – it’s not a kickboxing class).
  • Core Fusion DVDs – x2 (yoga energy flow and power sculpt – it’s not barre n9ne but it’s better than absolutely no core and strength work while I’m away this week!)

As you can see, I had very little room for other essentials. Y’know, like stuff to wear to the office and out to dinner at night. Like I said, I had to choose my battles packing-wise. And what can I say? The workout gear won, hands-down. ;-)

So anyway, I’m en route to Cali today and feeling ready. Anxious, sure. But I’m also excited. To continue testing the waters in my new job and to see how well I handle un-routine this week. At least I know I’ll be traveling fit and healthy this week, something that makes this girl very happy. Plus, I know I’ll have a smiling husband ready to give me the biggest welcome home hug ever when I land on Thursday night. :)

Cheers friends – let’s rock this week, shall we??