Category: Health & Fitness (Page 1 of 2)

Arthur Prelle How to Go Vegan

How to Go Vegan

Arthur Prelle How to Go VeganIt’s all the rage these days to forgo all animal products in favor of raw totally plant-based diets. Different from being a vegetarian, which still allows dieters to consume foods and goods that come from animals like eggs, honey, and wool, being vegan means abstaining from all animal products or byproducts, including but certainly not limited to sugars refined with animal fats, anything dairy-based, meat broth-based soups, and much more. Veganism has come into vogue lately as documentaries like Fed Up have explored the ugly underbelly of the food industry in the United States and turned up some stomach-turning truths about how foods are processed and manufactured.

The dawn of social media, particularly the likes of Instagram, has also made the community of raw, healthy eaters even more enticing both for the good of the environment and for the body. Naturally, given how much meat and other animal products Americans consume regularly, you may think it’s nearly impossible to be an American vegan, but a little bit of forethought can go a long way in making veganism an invaluable experience of mindful and healthful living. Here are some starting tips:

Load up on local veggies | Best diet practices indicate that even non-vegans should make vegetables the star of their meals. They’re less calorically dense and fill up a tummy on fibers and water so that there’s less room for unhealthful stuff like junk foods. As you meal prep and hunt on Pinterest for good recipes, always plan around your vegetables. Invest in spices, herbs, olive oils, and balsamic vinegars to add flavors from across the globe to your veggies of choice. Before you know it, your cravings for meat will be gone in favor of some flavorful greens!

Research Plant-based proteins | A major concern of those aspiring to veganism is how they’ll take in the appropriate amount of protein, given that the main sources of protein for Americans are meat- or egg-based. Rather than reaching for cheese or a hard-boiled egg when you need protein, opt for something in the bean, legume, or nut family. From soybeans to almonds, these foods are chock-full of proteins in that they have a lot of the nutrients needed to sprout into a full-grown plant someday. As you transition, ensure that there are beans spilling out all your cabinets.

Read the Labels | Unfortunately, shoppers are wont to conflate labels like “vegan” or “gluten-free” with “healthful,” and that’s not necessarily the case all the time. Packaged vegan foods can often be laden with extra fats that make them just as damaging to your arteries as non-vegan foods. Don’t let your guard down just because a food item claims to have no animal products in it. Continue to seek out vegetables above all else.

Get in your iron and B-12 | Dieticians warn vegans about some proteins that humans truly cannot get except through meat. Make sure that your new diet contains some precious metals and minerals. B-12, for example, helps our bodies break down foods, but we get it exclusively from meats. Humans’ main source of iron is usually red meats. You can usually be crafty about finding supplements or fortified cereals and nut milks that will help you reach your daily recommended dosage of these invaluable substances.

Arthur Prelle Dance Class

Take a Dance Class

Arthur Prelle Dance ClassFor people who are conscious about staying in shape and staying in touch with their bodies, there are lots of options outside the traditional hour of dumbbells at the local Planet Fitness. I’ve written before about all the benefits of hiking, as well as the benefits of yoga specifically for men. But if you’re looking for something fresh, fun, and out of the ordinary, consider taking a dance class.

The kind of dance class you take is totally up to you. Maybe you’ve always harbored a secret dream of taking a ballroom dance class with your significant other. Maybe you loved dancing as a child and have been pining to take it back up ever since you quit at age 12. Maybe you’ve always been a little jealous of the Latin American competitors on Dancing with the Stars and would revel in a Salsa class. Whichever kind of dancing you desire to learn, there are numerous physical and mental benefits to getting your groove on.

Balance | Dancing requires you to be light on your toes for great lengths of time and to shift your weight, sometimes rapidly, from foot to foot. As such, dancing will improve your balance as you become more comfortable moving and keeping stride with your partner.

Leadership | Especially for dances that are done with a partner, including but not limited to swing dancing and bachata dancing, you and your partner will have to communicate. Men in partner dances are tasked with leading the pace and motions of the pair, and many of the skills necessary translate well to the workplace. You need to direct your partner clearly and firmly, but not demandingly or demeaningly. You and your partner should work in tandem, not as a leader-follower pair. It’s your job simply to guide your partner through the dance.

Confidence | Unlike many other forms of exercise, dancing is inherently done to show off and be done in a social setting surrounded by onlookers. The more you practice dancing and working with your partner, the more your confidence in your body and your motions will grow. You’ll be able to flaunt at parties in no time.

Cardio | If you’ve ever watched professional dancing competitions or even watched on at a wedding as the dancing wore late into the night, you’ll know first hand that dancers sweat a lot — it’s a high-intensity workout! All the motion, time on your feet, and keeping up with the music works a lot of muscles, but in such a way that you enjoy it the whole entire time.

A Good Time | Dancing is big fun! From the music to the time with your partner to the sheer energy, dancing is one of the most fun ways to burn a lot of calories while moving to your favorite tunes with some of your favorite people.

Arthur Prelle manage your snackiing

Manage your Snacking

Arthur Prelle manage your snackiingFor many individuals, the urge to grab a snack is often born of boredom or sloth, and not necessarily the need to take in more energy. Americans by and large use food as a means of entertainment, from dates to enhancing the quality of a movie-going experience. However, mindless eating can quickly lead to sneaky weight gain since snackers may put food in their mouths less than consciously. If you’re trying to get healthy, catching yourself with your hand in the cookie jar and finding other ways to cure your boredom could lead to almost instant weight loss. Here are some ways to monitor your actual hunger.

Actually determine if you’re hungry. Figuring out why you find yourself reaching for a fresh bag of Doritos will help you determine how to end the habit. Every time you consider snacking, go through a little checklist in your head: when was the last time you’ve eaten? When is the next time you plan on eating a meal? Has your tummy rumbled recently? Taking stock of what your body really needs will help you determine whether you need to take in some energy in the form of food.

Drink some water and then wait a little bit. Sometimes, all you need to do is perform the act of putting food in your mouth and see how your body reacts. If you’re bored, drinking water will suppress the urge to eat as it gives your hands and lips something to do. If you’re hungry, though, all that liquid in your tummy will exacerbate the hunger, and you’ll know that it’s time to refuel.

If you are indeed hungry, opt for a healthful, low calorie snack. As I’ve written about before, there are ways to “trick” your body into opting for more healthful snacks. For example, most people leave their junk foods on the counter and keep their fruits in the refrigerators, so naturally, when you get the urge to snack, you’ll reach for the foods your eyes rest on. Try instead to keep your healthful snacks in plain sight and make your junk food more inconvenient.

If you find yourself hungry a lot, re-evaluate your meals and eating schedule. You may be eating calorically-dense meals that your body burns through quickly. Breads, for example, don’t keep you full the same way that proteins do, so carb-heavy diets will results in more frequent snacking. Instead, opt for more smaller meals full of proteins to keep you full.

If you’re bored, do something more productive than eating. If the issue is boredom, there are nearly infinite cures to that particular issue. One blogger wrote that she paints her nails — that way, her hands are busy and her nails are too wet to reach into a bag of salty, oily snacks. Others suggest hopping on the phone with a friend, taking a walk, chewing on ice, or cleaning your house.

Arthur Prelle Healthy Summer Desserts

Healthy Summer Desserts

Arthur Prelle Healthy Summer DessertsMaple Berry Parfait: This parfait is a simple and attractive way to enjoy seasonal berries. The maple syrup sweetens the fruit in a delicious, healthful way.

Balsamic Strawberries with Ricotta Cream: This dish is as classy as it is simple. The balsamic vinegar brings out the flavor in the strawberries, and the ricotta cheese is cool and lightly sweet.

Sorbet: This unbelievably simple sorbet uses only three ingredients with marvelous results. The recipe suggests strawberries, but you can use any fruit you like. I’d recommend making a double recipe and storing some in the freezer for later. Bonus: for a dairy-free option, you can simply replace the yogurt with silken tofu.

Sautéed Grape Napoleons: If you’re really looking to impress, this sophisticated dessert uses crispy phyllo dough, tangy goat cheese, and sweet port to create a delicious, complex dish.

Cherry-Hazelnut Cake with Streusel Topping: This cake is fantastic for coffee with friends or an afternoon picnic. It’s sweet, hearty, and absolutely satisfying.

Grilled Bananas: If you’re having a barbeque, slap a couple of bananas, halved the long way, on the grill before closing up shop. The caramelized bananas are surprisingly sweet, easy, and about as healthy as you can get. The recipe here suggests using creme fraiche and fresh berries to garnish, but you can throw on nuts, balsamic vinegar, or anything else you like.

Chocolate Raspberry Tofu Pie: This decadent pie gets its rich, silky texture from tofu–but no one will need to know. Easier than it looks and healthier than you’d expect, this is a great pie for family get-togethers.

Blueberry-Lavender Pops: Who knew ice pops could be so classy? These pops use plain yogurt for an almost ice cream-like texture, and sweeten almost entirely with fruit and honey. The recipe makes ten, so you can have them in the freezer for whenever you get a craving for something cold and sweet.

Chocolate Mousse Pie: If you’re craving chocolate, chef Bobby Deen’s chocolate mousse pie is only 244 calories per slice. By using dark chocolate and low-fat milk, it stays light while maintaining a delicious, rich, chocolate cake. Plus, you don’t have to bake it! A great way to impress guests.

Cantaloupe-Balsamic Sorbet: Because you can never have too many types of sorbet. This creamy dish is slightly more complicated than the previous one (although still incredibly easy!) but it makes up for the extra five minutes by being unbelievably low calorie and delicious.

Thai Fruit Salad: For something delightfully different, this simple tropical fruit salad combines mango, pineapple, coconut milk, and just a little bit of hot sauce to create something sweet and slightly spicy.

1 Arthur Prelle Bike

Bike to Work This Summer

National Bike to Work Day is May 19, and advocates for more greener transportation are encouraging all who can to give up their cars for a day and commute exclusively with their pedals. Philadelphia especially has made a huge push for greener commutes either on your own bicycle or on one of the public bikes available for rent throughout the city. There are lots of good reasons why you should give up your gas guzzler in favor of a more sustainable vehicle.

Reduced Traffic. If you’re stuck in stop-and-go traffic, you’ll likely call your significant other to say “I’m stuck in traffic,” when in fact, you are the traffic. The fact that you, too, are in a car taking up space means that you’re contributing to the traffic that everyone on the road is experiencing. On a bike, though, you won’t be taking up the space your car does, so you won’t have to deal with the effects of the traffic you would have helped create. Fewer cars on the road means less traffic for everyone. Win win.

Save Money. As costly as gasoline is, you can save significant money by choosing to ride a bike to work. As the old saying goes, cars run on money and make you fat — bikes run on fat and save you money! Just make sure you pack some baby wipes and business clothes so you don’t make a big presentation drenched in sweat.

Much-needed You Time. Especially if your commute has a tendency to be trafficky, you might be starting your day way more stressed than you need to. Studies have demonstrated that spending more time in nature will literally help you destress and find more peace. So, if you need to start your day with less ajida, hop on your bike and pedal your way to some pre-work tranquility.

Let your subconscious do the leg work. Cognition studies have shown that often, walking or biking help people solve problems they’ve been stuck on for a while. If you push some of your pressing issues to your subconscious while you walk or bike, you might be able to figure out what’s been plaguing you while you’re focused on your bike ride.

See Your Neighborhood. If you’re whizzing by on your daily commute, you may have no idea what shops you pass, the landmarks you’re missing, or the hole-in-the-wall restaurant that may become your next favorite. Biking will give you the opportunity to view your neighborhood at a more leisurely pace.

arthur_prelle_lose_weight

Change your House to Lose Weight

Believe it or not, your house might be working against your efforts to lose weight! Certain furniture arrangements or common household items may be discouraging you from being active, or worse yet, actively encourage sloth! If you plan on losing weight this spring and summer, you might want to clean out your living space and make sure it’s conducive to your weight loss goals.

Your plates and bowls might be too big. Instinctively, we fill our plates when we prepare meals and visually decide on an appropriate serving. If you have incredibly deep bowls or dinner plates twelve full inches in diameter, you’re probably regularly doubling or tripling recommended serving sizes. Go for smaller bowls, plates, and cups to encourage more prudent eating habits.

All your furniture encourages sitting. If every piece of furniture is angled towards a TV, your house is designed to encourage sloth — enter the home, sit down. This isn’t necessarily “bad,” but it does reduce your inclination to move. Rearrange your furniture so that you can exercise while you watch TV or stand while you’re working on your computer. These little opportunities add up over time.

Your exercise equipment is hard to get to. It’s not uncommon for exercise equipment like dumbbells, stationary bikes, and weight-lifting contraptions become nothing but expensive clothing hangers in time. If you want to make sure your surroundings encourage activity, fitness, and weight loss, make sure all your equipment is easily accessible and somewhere you see it all the time. If your bike is hidden in the back of your garage under mountains of miscellany, you’ll always find reason not to ride it. But, if you remove most of the impediments to exercising, you’ll find yourself doing it more often.  

Your food is visible and unhealthy. Most people keep their produce in the refrigerator and their junk foods in the cabinets, often overflowing onto counters and kitchen tables. Human brains put the vast majority of its sensory trust in our vision, so if all you see all day is chips and candy, your brain is going to internalize it and crave that. Luckily, this switch is super easy. Keep your fruits and veggies on the counters and visible, and reduce your junk food store to fit in a cabinet. That way, when you feel snacky, the first items in site are healthful and low-calorie.

You don’t get enough sun. For reasons both physiological and psychological, sunshine makes you want to get out and be active! If you spend most of your time in dark and cool spaces, your body takes that as a cue to stay still and conserve heat — that is, wrap up in a blanket and fall asleep to Law and Order. To encourage your body to be more active, set the thermostat in your house a little higher and make sure you let in plenty of sunlight.

These little tips cost next to nothing but could alter your lifestyle enough to ensure that you’re always looking for ways to be active and encourage yourself to be the best you possible.

Arthur Prelle | Walking and Hiking near Malvern, PA

Walking and Hiking near Malvern, PA

Daylight savings time has begun, meaning the days are lighter later, the weather will be steadily improving, and you can return to your regularly scheduled walks and hikes. Recently, National Geographic Magazine ran an article discussing the psychological and physiological benefits of spending more time in nature. In addition to the added exercise, being in nature helps your brain relax and de-stress, since our brains are often exhausted and overwhelmed.Arthur Prelle | Walking and Hiking near Malvern, PA

Arthur Prelle lives near Malvern, PA and enjoys exploring the botanical gardens and woods in south-eastern PA in his free time. Below are some of his favorite places to be immersed in nature.

Longwood Gardens in Kennett Square, PA: A gem in the multi-million dollar DuPont crown, Longwood Gardens is an enormous botanical garden with specimens of flowers, fruit trees, trees, and other plants from all over the world and from various stages of the earth’s development. From the vast outdoor walking gardens organized by color to the huge indoor greenhouses and mansions open to the public, Longwood gardens is the perfect place for either a stroll or a jog now that everything’s in bloom.

Horse-shoe Trail in Valley Forge, PA: This beautiful wooded trail has a strong history connected to the iron industry in the US during the 1700s and 1800s. According to the website, “The many furnaces and forges were connected by trails leading through the charcoal forests between them.  Portions of these trails have survived to become today’s Horse-Shoe Trail.” Today, the trail is maintained by the Horse-shoe Trail Conservancy and has been since 1935. For a historic walk through a wooded area, this is the trail for you.

The Scott Arboretum in Swarthmore, PA: Most of Swarthmore College is a registered arboretum maintained by students and members of the arboretum. The “Garden of Ideas” is open to the public from dawn until dusk for you to walk or jog through, read the plaques, and revel in the little liberal arts college feel for a little while.

Schuylkill River Trail: Extending upwards of 130 miles, the Schuylkill River Trail is a multi-use path for walkers, joggers, hikers, bikers, and more to explore and discover south-east and south-central PA. Four counties contribute to the maintenance and upkeep of the trail, which was once just disconnected short trails. The trail is home to much Revolutionary War history, as the Schuylkill River was an important asset in the US fight for independence.

The Farm Park Preservation Association in Montgomery, PA: A non-profit organization, the FPPA prides itself on keeping up a 690 acre park safe from modernization. The park features buildings from the 18th century, a trout farm for fishing, paths for walkers, joggers, hikers, bikers, and more, and lots of wildlife for birding and nature photography. Visiting this park is like going back in time to a simpler age in American history.

Arthur Prelle | kettlebells

Kettlebells for Fitness

Arthur Prelle loves the intensity and pump of a kettlebell workout. The low-tech wonder of kettlebells offers a super-effective full-body workout in a short time frame.

Kettlebells are sometimes tucked away in the corners of health clubs and may look a bit weird, but they can provide one of the simplest, most effective workouts around. There is a wide range of challenging lifting and swinging movements that build both strength and cardio endurance. And unlike many resistance exercises, a kettlebell gets your whole body working at once.

Kettlebells keep Arthur Prelle in shape with only an hour or two of use per week. Pavel Tstsouline has several great resources for workouts including “Enter the Kettlebell!” Pavel says, “Whether your goal is losing fat, building muscle, or training for powerlifting, swimming or even golf, you can perform better if you work with kettlebells.”

Invented in the 18th century, kettlebells are particularly popular in Russia, where they have long been used to train elite soldiers. By the early 1980s, kettlebell competitions began to spread across the globe, and U.S. bodybuilders started bringing the techniques to their hometown gyms.

The secret behind this Russian import’s effectiveness? Its weight is centered below the handle, so when you swing it, nearly every muscle in your body has to work hard to counteract the momentum. “Unlike traditional free weights — which isolate certain muscle groups while the rest of your body is static — kettlebells are used in a continuous-motion, interval-style format that, research has shown, results in faster, more dramatic fitness gains,” says Michele Olson, PhD, FACSM, CSCS, an exercise scientist and strength coach at Auburn University Montgomery in Alabama.

In short, the kettlebell is a tool with tremendous work capacity; it’s designed to provide a brief but intense workout — for nearly anyone.

“Their simple design and versatility make it the ideal tool for beginners, while the cardiovascular and strength-endurance components of kettlebell training challenge even the most conditioned athletes,” says Dallas Hartwig, PT, MS, CSCS, a longtime kettlebell enthusiast and CrossFit trainer in Brunswick, Maine, who uses the tool to improve his own performance in mountain biking, competitive volleyball, climbing and skiing.

No matter what your fitness level, kettlebell workouts can increase your strength, endurance, agility and balance.

How you use kettlebells, like any fitness tool, depends on your goals. “If you want to increase work capacity and endurance, focus on the ballistic [fast-moving] exercises such as jerks, swings and snatches, all of which keep your muscles moving and your heart rate up,” suggests Mike Mahler, a Las Vegas kettlebell instructor and creator of Mahler’s Aggressive Strength: Beginner Kettlebell Training Workshop (Aggressive Strength LLC, 2002).

For example, you can pick one exercise and do as many repetitions as possible in a 10-minute time frame — and set a goal not to put the kettlebell down for the entire 10 minutes. “In addition to getting you in great shape, this builds incredible mental toughness,” says Mahler. “If you want to build muscle as opposed to endurance, focus on compound strength exercises such as the clean and press, and do five to 10 sets of five to seven reps with one-minute breaks between sets.” (See “Clean & Press” below.)

Beginners should opt for a moderate weight (men usually start off with a 35- to 55-pound kettlebell; women usually start with between 15 and 35 pounds) and don’t increase it until you can do the moves with perfect form. Experts caution against going too light, however, because that can lead to cutting corners. “You’ll cheat because lighter weights are easier to move — you may not make your larger leg and hip muscles work as much as they should,” says Olson. “You also won’t get a whole-body workout, and you’ll burn fewer calories,” she says.

Arthur Prelle | Every Man Should Do Yoga

Every Man Should Do Yoga

Yoga is all the craze these days, with instagram brimming with fit young adults posing in parks, at tourist landmarks, and in modern-rustic studios. You’ll notice pretty quickly, though, that it’s almost all women. Visit any local yoga studio and the vast majority of the students are women in skin-tight artisan yoga outfits, with perhaps a scant man here or there. I can tell you from personal experience, though, that men should absolutely practice yoga, as the benefits far outweigh the temporary embarrassment of being the only man in a yoga studio. Here are all the benefits that yoga can bring to the male body.

Yoga relieves stress. Your workday can include lots of stressed that you keep bottled up with no healthy way to relieve it. By practicing yoga, though, men can turn inwards and employ relaxation techniques that release stored up tension and induce a calmer mood overall.

Yoga improves balance. Many yoga poses require you to stand on one leg, on your toes, on your hands, and in some advanced cases, on your head. For many of us who spend all day seated at desks or doing the same workout routine over and over, yoga stretches and strengthens muscles that don’t get the attention they deserve, thus balancing out the fitness of your whole body.

Yoga improves flexibility & range of motion. Whereas standard reps and cardio increase brute strength, yoga taps into and stretches underutilized muscles that have been barriers to success in other training. Jay Cutler, a former NFL quarterback and modern-day bodybuilding champion, credits yoga for stretching sinews that allowed him to bench press heavier weights.

Yoga sharpens your mind. The introspection that is core part of practicing yoga actually improves cognition. In a 2013 study, researchers found that those who practiced yoga performed significantly better on cognitive agility tests than those who did nothing and those who performed aerobic exercises.

Yoga improves breathing and stamina. A 2012 study from the International Journal of Yoga indicated that regular yoga can help alleviate Chronic Obstructive Pulmonary Disease, which makes it increasingly difficult to breath. A subsequent study in 2015 found that yoga can also help alleviate the ailments associated with coronary artery disease.

Yoga keeps your body clean. Much of the twisting and contorting that yoga imposes on the body are known to help the body excrete unwanted matter and toxins. Furthermore, regular yoga permeates the rest of your life and makes you more conscious of what you eat, how long you sit, and how much water you’re drinking, all of which improve the chemical composition and purity of your body.
Women have had a monopoly on yoga for much too long. For the sake health, fitness, and mind, men should jump on the yoga bandwagon sooner rather than later.

Winter Camping

Winter Camping

QuoteIf you’re a camping enthusiast, there’s no need to quit going on adventures just because of the cold weather. In fact, you may enjoy the solitude of your campsite more away from peak camping times and be able to explore deeper peace of mind. If you plan on continuing to camp throughout the winter months, make you’re prepared, informed, and warm.

The cardinal rule of camping at any time but during winter in particular is never to go alone. In case of a medical emergency, a planning error, or some other unforeseen incident, it’s important to have someone with you. It’s a bit of a tough sell to convince someone to join you on a winter hike, but there’s some fun angles and rhetorical gymnastics that may persuade some people. Sell the riskiness to your friends who crave adventure. Sell the “it’ll make a great story” aspect to your creative friends. Sell the “cool winter camping technology” bit to your gearhead buddies or techies. No matter how you try to convince people, the end goal is a buddy to accompany you on a tiring and rewarding journey through the wilderness.

Speaking of winter camping technology, there are some essentials you don’t want to leave home without for your trip. At the most basic, you need to stay protected from the weather, know where you are, and pump your body with nutrients and calories. Staying protected from the cold calls for heavy-duty down jackets, wool socks, goggles, and moisture-wicking garments. If there’s snow, you’ll be fighting an additional enemy — the sun. Keep sun-block, lip-balm with SPF, and sunglasses on hand if you’ll be in the snow.

It’s also important to research the place you’re going and the weather when you’re going. Depending on where you’re going, you may have more or fewer safety nets in case of emergency regarding shelter, rangers, or “escape routes.” Knowing the terrain, flora, fauna, and general feel of your location will help you decide what kinds of equipment you’ll need and how rigorously you’ll need to prepare physically and mentally for what your trip holds.

When it comes to equipment, every trip is going to vary, but some of the staples are timeless, including sleeping bags, tents, thermoses, fire starting equipment, etc., but you don’t have to break the bank to make sure your bases are covered and you’ll be safe on your trip. There are some websites full of life hacks that include using windshield reflectors to maintain some heat and adding large keyrings to zippers to make them easier to pull up while your hands are in gloves. Some companies also offer the ability to rent camping gear rather than buying it, since it can be pricy.

Eric Larson, professional outdoorsman, recommends adding 40 grams of butter to each meal to get in plenty of calories. In addition to keeping your body supplied with plenty of calories, Larson names the arch enemy of the winter camper: sweat. Your body can still sweat while hiking in the dead of winter, and the moisture on your body will make you feel all the colder as it tries to evaporate. To counteract this, Larson suggests preventing sweat in the first place. If you feel yourself getting warm, stop and cool down. If you can’t catch the sweat in time, though, unzip your jacket and let your boot liners dry. Even in your sleep, it’s important to avoid sleeping with your face in the pillow so you don’t lose insulation from the moisture you create from your breath. The key is to avoid moisture at all costs.

As long as you’ve taken the time to plan, collect the necessary items, and thought through your in-case-of-emergency protocol, wintertime hiking and camping will prove a mind-cleansing adventure that you’ll remember for a long time to come.

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