 debunk… By the 3rd week I was craving carbs. Also, i’m one of those 24hr eaters, not overweight and followed an intense weight coaching program, so acter 3 weeks i wasnt satiated anymore.
Also, staying on the decrease side of the general volume. High frequency, low intensity, excessive quantity like with calisthenic and bodyweight exercises are pretty nice to do with that sort of food regimen. Or high intensity, low volume, high-frequency ones, like very shorts full physique and half physique with just one train per muscle group or movement patterns. With slightly bit of planning and prep work, packing a healthy lunchbox on your kids, that they will actually eat, is both doable and fun.
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Small, independent businesses are the lifeblood of the British economy.
and if that doesn’t convince you the infographic above, created by Simply Business takes an closer look at the profile of UK private sector business.
Simply Business CEO, Jason Stockwood, commented, “This research clearly confirms the importance of (small businesses) in the UK private sector – particularly in terms of the number of jobs they provide. They really are essential to our economy” and here at FundingKnight we couldn’t agree more.
That’s why we are committed to broadening the funding options for small businesses in the UK. We want to deliver a better deal for both those in need of a business loan and the lenders who provide much needed cash injections in return for making their savings work harder.
In this week’s episode, the We Know WeHo team takes you back to the not-so-distant past of the glorious days when West Hollywood was the OG fitness mecca anchored by a grungy gym hub called Todd Tramp’s that was located on the corner of La Cienega and Melrose Avenue. These were the days long before reality television when Bob Harper was sweating away teaching insane choreography in his step classes and when the craze of indoor cycling was arguably birthed by the likes of Debbie Rocker, Andrea Lawent and Gunnar Peterson sweating away in a packed room in the dark riding to the rhythm and tapping it back – “spinning” on an indoor stationary bike.
This week’s guest, Janet Fitzgerald, was in the thick of the first wave of notable instructors who were teaching these sold-out, jammed packed indoor cycling classes. Janet was the owner of the beautiful zen Body and Soul Workout that sat above the Ramada Plaza for ten years where locals would sweat next to celebrities while Janet lead them on a spiritual, soulful musical journey as they peered down on Santa Monica Blvd through the serene Japanese grass that lined the windows of this sweat sanctuary.
In 2010, Janet left Los Angeles for another “soul” located on the East Coast – SoulCycle. Janet shares with Tracy an insider view of her story, but more importantly how her personal journey correlates to her role as the Senior Training Officer of the company where she has trained over 400 instructors as the big yellow wheel emerged and created the second big wave of indoor cycling that swept across the country with over 99 studios.
The fitness business has been one of the hardest hit during the pandemic and it seems we still have a long wait for packed indoor group classes to resume (at least here in California) while outdoor classes are being held in pop-up locations. Janet gets real with Tracy about the impact on her and her fellow instructors and employees, and shares her optimism about the company’s future with a newly appointed CEO. Janet has relocated to Los Angeles for the winter months where she continues to teach inspiration, hope, and healing one pedal stroke at a time.
Check out Janet’s SoulCycle classes at the Century City Mall and Santa Monica Promenade outdoor locations. You might also want to give a listen to her podcast “Witch and Famous” which is the inspiration behind a spiritual transformation media project in the works.
A Very Fond Farewell: The Standard will close indefinitely because a significant increase to its lease makes operating the property impossible, the boutique hotel announced last week.
That’s it for this week. Please make sure to follow the podcast and @weknowweho on Instagram. From West Hollywood, that’s a wrap and we’ll see you next week.
I’m part of the baby boomer generation and really miss the old school OG spin classes with Todd Tramp. Bob Harper and Karen Voight’s classes were also great. The atmosphere was welcoming and the energy was electric. I found that some of the spin classes in 2020 were too clickish.Sandra Fruean

Sandra Fruean Herrera (; born 23 August 1968) is a football official and a former footballer from American Samoa. Since September 2016, she has been a member of the FIFA Council. She also is the current Vice President of the Football Federation American Samoa.
Playing career.
Fruean is a former national team player of American Samoa. She represented American Samoa in the 1998 OFC qualifier for the FIFA Women's World Cup. Two of her children are also former American Samoa national players, daughter Sandra Ivette Fruean-Sopoaga, and son, Ismael D'Angelo Herrera.
Fruean has attended the FIFA Women's World Cup in Germany and has been a member of the FIFA U-17 Women's World Cup since 2012.When it comes to parenting, it’s easy to think of a few goals for yourself.
You want to help your kids find something they are passionate about.
You want to give them a healthy self-image.
You want to challenge them and encourage them to grow.
You hope that they develop their own faith, instead of just parroting your own.
You could probably list a dozen off the top of your head, but there’s one unexpected goal I can’t stop thinking about.
I want my kids to find me approachable.
It’s easy to approach someone with good news. I loved telling my parents I got an A or made the team or finished my project early. The bigger challenge is approaching someone with disappointing news. It’s harder to approach a parent when you’ve messed up or failed or made a mistake.
But that’s exactly when I hope my kids will approach me the most.
The alternative is deadly. The alternative is secrecy and hiding and loneliness for a kid who doesn’t know where to go with the trouble they’re carrying.
1. Say it clearly.
I don’t just tell my kids they can approach me. That’s too vague. I say very clearly, “If you’re at a party and someone is smoking pot, give me a call. I’ll get you home.” Or, “If you make a mistake with some friends, let me know and we can figure it out.” I try to give real examples they can actually understand.
2. Create conversation moments.
 Some people grew up with dads who couldn’t be bothered when they got home. They’d hide behind a newspaper or TV, only emerging when dinner was made. How hard would it be for a kid with a secret to break the sanctity of that moment and share something difficult? Instead, do your best to create lots of moments where it’s easy to share.
3. Keep saying it.
My kids are going to be so tired of hearing me say that I am approachable. They are going to eventually say, “We know dad, we know!” Why? Because I never want them to forget it. I want them to always know they can tell me anything at any given moment. In order to get that to stick, I have to repeat it so that they actually believe it’s true.
A friend used to have a chair in her living room. If her daughter was in that chair, she had full immunity from whatever story she was telling her mom. Would that work for your family? Maybe, maybe not, I think it depends on the kid. But I applaud the parents for getting creative in their goal of being approachable.
It’s not the most exciting word. It’s not even a word we usually talk about when we talk about parenting. But trust me, you want to be approachable.

This Is a Weird Parenting Goal, But...
Today, during the first day of the Pre Summit of the UN Food System Summit, TAPP Coalition organised an official UN side event: the UN Food Price Debate. Most