belle rousseur designs illustrated art and paper goods featuring sophisticated datebook planners
belle rousseur designs illustrated art and paper goods  featuring sophisticated datebook planners
Youabsolutely absolutely You cando this. do t his. can
Youabsolutely absolutely You cando this. do t his. can
MEASURE
MEASURE
Measurement Tracker Date Weight Size Chest Waist 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 Hips Arms Thighs Calves
Measurement Tracker  Date Weight Size Chest Waist 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 ...
Date Weight Size Chest Waist 33 34 35 36 40 41 42 43 44 47 48 49 50 51 52 Loss Notes: Hips Measurement Tracker Arms Thighs Calves
Date Weight Size Chest Waist 33 34 35 36 40 41 42 43 44 47 48 49 50 51 52 Loss  Notes   Hips  Measurement Tracker  Arms Th...
Start Picture Beauty is not measured in pounds. Weight: Pant/Skirt Size: Shirt Size:
Start Picture Beauty is not measured in pounds. Weight  Pant Skirt Size  Shirt Size
During Picture Believe in yourself. Weight: Pant/Skirt Size: Shirt Size:
During Picture Believe in yourself. Weight  Pant Skirt Size  Shirt Size
During Picture A healthy outside starts from the inside. Weight: Pant/Skirt Size: Shirt Size:
During Picture A healthy outside starts from the inside. Weight  Pant Skirt Size  Shirt Size
During/Goal Picture You are beautiful. Weight: Pant/Skirt Size: Shirt Size:
During Goal Picture You are beautiful. Weight  Pant Skirt Size  Shirt Size
Beauty comes in all Beauty comes in shapes & sizes. all shapes andsizes.
Beauty comes in all Beauty comes in shapes   sizes. all shapes andsizes.
WEIGH
WEIGH
Weightloss Tracker Date Weight Loss Loss % Cal / Pts Notes
Weightloss Tracker Date  Weight  Loss  Loss   Cal   Pts  Notes
Date Weight Loss Loss % Cal / Pts Weightloss Tracker Notes
Date  Weight  Loss  Loss   Cal   Pts  Weightloss Tracker Notes
Foodis myfuel. is my fuel. Food NOT not my comfort, my comfort, my reward, my reward, my motivation. my motivation.
Foodis myfuel. is my fuel. Food NOT not my comfort, my comfort, my reward, my reward, my motivation. my motivation.
EAT
EAT
Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
Food Tracker Day  M T W T F S S  MONDAY  TUESDAY  WEDNESDAY  THURSDAY  FRIDAY  SATURDAY  SUNDAY  Breakfast  Lunch  Dinner ...
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
Food Tracker Day  M T W T F S S  MONDAY  TUESDAY  WEDNESDAY  THURSDAY  FRIDAY  SATURDAY  SUNDAY  Breakfast  Lunch  Dinner ...
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Day  M T W T F S S  MONDAY  TUESDAY  WEDNESDAY  THURSDAY  FRIDAY  SATURDAY  SUNDAY  Breakfast  Lunch  Dinner  Food Tracker...
Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
Food Tracker Day  M T W T F S S  MONDAY  TUESDAY  WEDNESDAY  THURSDAY  FRIDAY  SATURDAY  SUNDAY  Breakfast  Lunch  Dinner ...
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
Food Tracker Day  M T W T F S S  MONDAY  TUESDAY  WEDNESDAY  THURSDAY  FRIDAY  SATURDAY  SUNDAY  Breakfast  Lunch  Dinner ...
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
Food Tracker Day  M T W T F S S  MONDAY  TUESDAY  WEDNESDAY  THURSDAY  FRIDAY  SATURDAY  SUNDAY  Breakfast  Lunch  Dinner ...
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Food Tracker Day M T W T F S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Snack/Dessert
Food Tracker Day  M T W T F S S  MONDAY  TUESDAY  WEDNESDAY  THURSDAY  FRIDAY  SATURDAY  SUNDAY  Breakfast  Lunch  Dinner ...
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You do not have to You do not have gogo fast...youjust fast...you just to have to go! have to go!
You do not have to You do not have gogo fast...youjust fast...you just to have to go  have to go
EXERCISE
EXERCISE
Exercise Tracker MTWT FS S MONDAY Notes: TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
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Exercise Tracker  MTWT FS S  MONDAY  Notes   TUESDAY  WEDNESDAY  THURSDAY  FRIDAY  SATURDAY  SUNDAY
Exercise Tracker MTWT FS S MONDAY Notes: TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Exercise Tracker  MTWT FS S  MONDAY  Notes   TUESDAY  WEDNESDAY  THURSDAY  FRIDAY  SATURDAY  SUNDAY
Exercise Tracker MTWT FS S MONDAY Notes: TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Exercise Tracker  MTWT FS S  MONDAY  Notes   TUESDAY  WEDNESDAY  THURSDAY  FRIDAY  SATURDAY  SUNDAY
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Exercise Tracker  MTWT FS S  MONDAY  Notes   TUESDAY  WEDNESDAY  THURSDAY  FRIDAY  SATURDAY  SUNDAY
Exercise Tracker MTWT FS S MONDAY Notes: TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Exercise Tracker  MTWT FS S  MONDAY  Notes   TUESDAY  WEDNESDAY  THURSDAY  FRIDAY  SATURDAY  SUNDAY
Walking Schedule MTWTF S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Walking Schedule  MTWTF S S  MONDAY TUESDAY WEDNESDAY THURSDAY  FRIDAY  SATURDAY SUNDAY
Walking Schedule MTWTF S S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Walking Schedule  MTWTF S S  MONDAY TUESDAY WEDNESDAY THURSDAY  FRIDAY  SATURDAY SUNDAY
5k® Couch to 5k Week/Date 2 3 Brisk 5 minute warmup walk. Brisk 5 minute warmup walk. Then alternate 60 seconds of Then alternate 60 seconds of jogging and 90 seconds of jogging and 90 seconds of walking for a total of walking for a total of 20 minutes. 20 minutes. Brisk 5 minute warmup walk. Brisk 5 minute warmup walk. Then alternate 90 seconds of Then alternate 90 seconds of jogging and 2 minutes of jogging and 2 minutes of walking for a total of walking for a total of 20 minutes. 20 minutes. Workout 2 Workout 3 Brisk 5 minute warmup walk, then do two repetitions of: ~Jog 90 sec. / Walk 90 sec. ~Jog 3 min. / Walk 3 min. 1 Brisk 5 minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk 5 minute warmup walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. Workout 1 Brisk 5 minute warmup walk, then do two repetitions of: ~Jog 90 sec. / Walk 90 sec. ~Jog 3 min. / Walk 3 min. Brisk 5 minute warmup walk, then do two repetitions of: ~Jog 90 sec. / Walk 90 sec. ~Jog 3 min. / Walk 3 min. Brisk 5 minute warmup walk. Brisk 5 minute warmup walk. Brisk 5 minute warmup walk. ~Jog 3 min. / Walk 90 sec. ~Jog 3 min. / Walk 90 sec. ~Jog 3 min. / Walk 90 sec. ~Jog 5 min. / Walk 2 1/2 min. ~Jog 5 min. / Walk 2 1/2 min. ~Jog 5 min. / Walk 2 1/2 min. ~Jog 3 min. / Walk 90 sec. ~Jog 3 min. / Walk 90 sec. ~Jog 3 min. / Walk 90 sec. ~Jog 5 min. ~Jog 5 min. ~Jog 5 min. 4 5 Brisk 5 minute warmup walk. ~Jog 5 min. / Walk 3 min. ~Jog 5 min. / Walk 3 min. ~Jog 5 minutes Brisk 5 minute warmup walk. ~Jog 8 min. / Walk 5 min. ~Jog 8 minutes Brisk 5 minute warmup walk. ~Jog 20 mininutes or two miles (with no walking) 6 Brisk 5 minute warmup walk. ~Jog 5 min. / Walk 3 min. ~Jog 8 min. / Walk 3 min. ~Jog 5 minutes Brisk 5 minute warmup walk. ~Jog 1 mile or 10 minutes ~Walk 1/4 mile or 3 minutes ~Jog 1 mile or 10 minutes Brisk 5 minute warmup walk. ~Jog 1 mile or 10 minutes ~Walk 1/4 mile or 3 minutes ~Jog 1 mile or 10 minutes 7 Brisk 5 minute warmup walk. ~Jog 2.5 miles or 25 minutes Brisk 5 minute warmup walk. ~Jog 2.5 miles or 25 minutes Brisk 5 minute warmup walk. ~Jog 2.5 miles or 25 minutes 8 Brisk 5 minute warmup walk. Brisk 5 minute warmup walk. Brisk 5 minute warmup walk. ~Jog 2.75 miles or 28 minutes ~Jog 2.75 miles or 28 minutes ~Jog 2.75 miles or 28 minutes 9 Brisk 5 minute warmup walk. ~Jog 3 miles or 30 minutes Brisk 5 minute warmup walk. ~Jog 3 miles or 30 minutes Brisk 5 minute warmup walk. ~Jog 3 miles or 30 minutes The FINAL workout! Congratulations!! NOTES You should ease into your 5K (3.1 miles) training plan gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you to begin running a 5K on a regular basis in just two months. It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready. Each session should take about 20 or 30 minutes, three times a week (space out these three days throughout the week). For more information, go to www.coolrunning.com
5k   Couch to 5k  Week Date  2 3  Brisk 5 minute warmup walk. Brisk 5 minute warmup walk. Then alternate 60 seconds of The...
to10k® Couch to10k Wk/Date 2 1/2 mile Run 30 min. Cross-train 2 1/2 mile Run & Strengthen Rest 40 min. Cross-train 3 mile Run 2 Stretch & Strengthen 2 1/2 mile Run 30 min. Cross-train 2 1/2 mile Run & Strengthen Rest 40 min. Cross-train 3 1/2 mile Run 3 Stretch & Strengthen 2 1/2 mile Run 35 min. Cross-train 2 1/2 mile Run & Strengthen Rest 50 min. Cross-train 4 mile Run 4 Stretch & Strengthen 3 mile Run 35 min. Cross-train 2 1/2 mile Run & Strengthen Rest 50 min. Cross-train 4 mile Run 5 Stretch & Strengthen 3 mile Run 40 min. Cross-train 2 1/2 mile Run & Strengthen Rest 60 min. Cross-train 4 1/2 mile Run 6 Stretch & Strengthen 3 mile Run 40 min. Cross-train 2 1/2 mile Run & Strengthen Rest 60 min. Cross-train 5 mile Run 7 Stretch & Strengthen 3 mile Run 45 min. Cross-train 2 1/2 mile Run & Strengthen Rest 60 min. Cross-train 5 1/2 mile Run 8 Stretch & Strengthen 3 mile Run 30 min. Cross-train 2 mile Run Rest Rest 10k Run !! NOTES .......... 1 Stretch & Strengthen Before you begin your 10K training, be sure you're in shape to keep up with the 10K training schedule you select. Each 10K training plan includes a schedule for a "pre-training week" to help you gauge your level of fitness. Take a few weeks to build up your running level in order to run the mileage for that week comfortably. You can do this by adding one mile to your long run each week. You should be able to run that pre-training schedule (or 5k) comfortably for four to five weeks before beginning the 10K training plan. Keep in mind, of course, that there is no such thing as a one-size-fits-all training program. While the 10K training schedule offered here is solid and dependable, you should feel free to tinker with it and make it your own. Before starting any excercise regimen, consult your Doctor. For more information, go to www.coolrunning.com
to10k   Couch to10k  Wk Date 2 1 2 mile Run  30 min. Cross-train  2 1 2 mile Run   Strengthen  Rest  40 min. Cross-train  ...
30-Day Challenges 30-Day Squat Challenge Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 1: 2: 3: 4: 5: 6: 7: 8: 9: 10: 11: 12: 13: 14: 15: 50 55 60 Rest 70 75 80 Rest 100 105 110 Rest 130 135 140 Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 16: 17: 18: 19: 20: 21: 22: 23: 24: 25: 26: 27: 28: 29: 30: Rest 150 155 160 Rest 180 185 190 Rest 220 225 230 Rest 240 250 30-Day Push-Up Challenge Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 30-Day Plank Challenge Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 1: 2: 3: 4: 5: 6: 7: 8: 9: 10: 11: 12: 13: 14: 15: 20 sec 20 sec 30 sec 30 sec 40 sec Rest 45 sec 45 sec 1 min 1 min 1 min 1 1/2 min Rest 1 1/2 min 1 1/2 min Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 16: 17: 18: 19: 20: 21: 22: 23: 24: 25: 26: 27: 28: 29: 30: 2 min 2 min 2 1/2 min Rest 2 1/2 min 2 1/2 min 3 min 3 min 3 1/2 min 3 1/2 min Rest 4 min 4 min 4 1/2 min 5 min 1: 2: 3: 4: 5: 6: 7: 8: 9: 10: 11: 12: 13: 14: 15: 5 10 15 20 Rest 20 25 30 35 Rest 35 40 45 50 Rest Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 16: 17: 18: 19: 20: 21: 22: 23: 24: 25: 26: 27: 28: 29: 30: 50 55 60 65 Rest 65 70 75 80 Rest 80 85 90 95 Rest 5 5 6 6 7 7 10 10 10 15 15 15 Rest 18 18 Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 16: 17: 18: 19: 20: 21: 22: 23: 24: 25: 26: 27: 28: 29: 30: 20 20 20 25 25 30 Rest 30 35 35 40 40 45 45 50 30-Day Crunch Challenge Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 30-Day Burpee Challenge Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 1: 2: 3: 4: 5: 6: 7: 8: 9: 10: 11: 12: 13: 14: 15: 1: 2: 3: 4: 5: 6: 7: 8: 9: 10: 11: 12: 13: 14: 15: 25 30 35 Rest 40 45 50 Rest 60 65 70 Rest 80 90 95 Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 16: 17: 18: 19: 20: 21: 22: 23: 24: 25: 26: 27: 28: 29: 30: Rest 100 105 110 Rest 115 120 125 Rest 130 135 140 Rest 145 150 30-Day Lunge Challenge Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 1: 2: 3: 4: 5: 6: 7: 8: 9: 10: 11: 12: 13: 14: 15: 20 25 30 35 40 45 50 Rest 55 60 65 70 75 80 85 Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 16: 17: 18: 19: 20: 21: 22: 23: 24: 25: 26: 27: 28: 29: 30: Rest 90 95 100 105 110 115 120 Rest 125 130 135 140 145 150
30-Day Challenges  30-Day Squat Challenge  Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day  1  2  3  4  5  6  ...
Createhealthy healthy Create habits, not habits, not restrictions. restrictions.
Createhealthy healthy Create habits, not habits, not restrictions. restrictions.
RESEARCH
RESEARCH
Research & Nutrition
Research   Nutrition
Research & Nutrition
Research   Nutrition
Shop with aa plan with plan Shop in hand and in hand and do not deviate. do not deviate.
Shop with aa plan with plan Shop in hand and in hand and do not deviate. do not deviate.
GROCERY SHOP
GROCERY SHOP
Grocery List
Grocery List
Grocery List
Grocery List
Grocery List
Grocery List
Grocery List
Grocery List
Grocery List
Grocery List
Grocery List
Grocery List
Grocery List
Grocery List
Grocery List
Grocery List
Sucess is not final, is not final, Success Failureis not fatal; is not fatal: Failure it’s courage to to it’s courage continue that that continue counts. counts.
Sucess is not final, is not final, Success Failureis not fatal  is not fatal  Failure it   s courage to to it   s courage ...
REFLECT
REFLECT
Notes & Reflection
Notes   Reflection
Notes & Reflection
Notes   Reflection
Notes & Reflection
Notes   Reflection
Notes & Reflection
Notes   Reflection
There is no such never give up thing as “The End” never give up with weightloss, never give up health or fitness. never give up It’s always going never give up to be a challenage. never give up Our weakness lies never give up in giving up. never give up... Never give up!
There is no such never give up thing as    The End    never give up with weightloss, never give up health or fitness. neve...