20131031 9 & 10 am

For time:
5x
5 strict press
10 box jumps
15 squats

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20121031

Snatch balance 3-3-3-3-3

8min amrap:
8 push press
8 box jumps
8 mountain climbers

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Posters: Series IV

For students registered in this program:    Leave Application   Feedback/Suggestion

We continue with the upload of selected posters prepared by students as a part of our awareness campaign on healthy living. This is the fourth series of such posters, all done by members of a particular unit. Posters from earlier series appear in earlier posts.

You have read this article Awareness campaign / Health and Fitness / IIT Kharagpur / NSO with the title October 2013. You can bookmark this page URL https://jrhehjg.blogspot.com/2013/10/posters-series-iv.html. Thanks!

Posters: Series III

For students registered in this program:    Leave Application   Feedback/Suggestion

We continue with the upload of selected posters prepared by students as a part of our awareness campaign on healthy living. This is the third series of such posters, all done by members of a particular unit. Posters from earlier series appear here (Link1 , Link2).

You have read this article Awareness campaign / Health and Fitness / NSO with the title October 2013. You can bookmark this page URL https://jrhehjg.blogspot.com/2013/10/posters-series-iii.html. Thanks!

Posters: Series II

For students registered in this program:    Leave Application   Feedback/Suggestion

We continue with the upload of selected posters prepared by students as a part of our awareness campaign on healthy living. This is the second series of such posters, all done by members of one unit. Series I posters appear here (Link).

You have read this article Awareness campaign / IIT Kharagpur / NSO / Posters with the title October 2013. You can bookmark this page URL https://jrhehjg.blogspot.com/2013/10/posters-series-ii.html. Thanks!

Rave Review with Monster Health Food Company Breakfast in a Bag

Welcome to our very first Rave Review campaign with Monster Health Food Company!

A very big Fitness Food And Style thank you to our first bunch of Rave Reviewers for taking part and congratulations on being the first to try the brand new range of "Breakfast in a Bag" from Monster Health Food Company. 

Jessica from Deloraine, Tasmania

Amanda from Perth, Western Australia

Jodie from Ballarat, Victoria (see below LHS pic)

Alix from Sunbury, Victoria and (see below RHS pic)

Michelle from Frankston, Victoria

Check comments stream below

Jodie's little girl and Alix's little man enjoying Monster Muesli breakfast in a bag

Amanda takes her Breakfast in a Bag to the beach and gym. Jess' little boy enjoying his Monster Muesli.

About Monster Health Food Company

Monster Health Food Company (MHFCo) is a family-run, 100% Australian made and owned company dedicated to delivering healthy breakfast foods. MHFCo has been providing Australians with breakfast mueslis for over twenty years and is focused on the delivery of high quality, nutritious cereal with a great taste. Monster Health Food Company carries an extensive range, and are specialists in a range of ‘free from’ products, with gluten, dairy, soy, nut, preservative and wheat-free alternatives available, as well as being Halal and Kosher certified.


Don't forget to submit your favourite muesli recipe for your free sample pack and to be in the draw to win a hand blender. Click here to register. 

My first personal experience with the muesli was last week on our way to the airport.

Stevens family give Monster Muesli breakfast in a bag a thumbs up!

The beauty of these bags is that you pour your preferred milk directly into the bag or natural greek yogurt, which is what I had. Kids thought it was Christmas as we don't normally eat breakfast in the car in the mornings on our way to school. However this was a special day and what better way to eat than a healthy muesli mix. However now that we have this convenient breakfast in a bag, it's definately coming away with us on our road trip to the Gold Coast over the summer holidays. 

There are so many flavours to choose from. I love that it tastes real, no added sugar and so glad there are no preservatives added. Noah isn't a fan of nuts, so there is a nut free range. We love the fruits and nuts, so there is a flavour to suit everyones taste buds. 

Super happy that it's jam packed with all the vitamins, minerals and protein for our growing kids. They love the fact they know they are feeding their bodies healthy foods. Our kids have a bad habit of asking if things have added sugar in them so, glad these don't.

My only recommendations to the pack, is to make the base a bit more flat as we couldn't scoop all the muesli out. Also the serves need to be the next size up, we had to have 2 serves each of the 60g packs. When something tastes this good, you don't want them in small packs. We couldn't get enough of them.

Thank you to all the Rave Reviewers, I am so glad you had fun tasting and reviewing the Monster Health Food Co Breakfast in a Bag packs. Thank you so much for your comments below, the Monster Health Food Co family are very appreciative of all your feedback.

For those that wish to be a part of our FFS Rave Reviews team, click here to submit your interest.

Much love and friendship,

XxDani 

You have read this article breakfast / food / healthy eating / Monster Muesli Review with the title October 2013. You can bookmark this page URL https://jrhehjg.blogspot.com/2013/10/rave-review-with-monster-health-food.html. Thanks!

To Lead

For students registered in this program:    Leave Application   Feedback/Suggestion

We had an issue today. None of the physical training instructors could make themselves available today. All concerned worked together to ensure that their service could be availed in next sessions. However, this gave us an opportunity to lead ourselves. One of the student leader came forward and did a wonderful job. One faculty too did his part, the de-stretching segment being prompted by another student leader :-) In next post, we continue with the upload of posters received from units on our awareness campaign for healthy living. Here are few pictures from today's session.

You have read this article Health and Fitness / High resolution / IIT Kharagpur / NSO with the title October 2013. You can bookmark this page URL https://jrhehjg.blogspot.com/2013/10/to-lead.html. Thanks!

20131030

21-18-15-12-9-6-3 push press & burpees

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Workout Wednesday and getting organised with IKEA

Hello everyone, what a day!

Mine started off with these babies. Banana pancakes with coconut butter. How good! We had so many ripe bananas that I simply placed them into a blender and added eggs. You typically add 2 eggs to every banana. For more flavour you can add some lemon zest, vanilla essence, cacao powder and/or cinnamon.

Banana pancakes

The girls loved the banana version and I added cacao (and some almond meal) to some of the boys pancake mixture. The almond meal makes the cooking texture thicker (as the banana and egg mixture is a very delicate process, something I didn't really have too much time doing this morning) so they were a lot easier and quicker to flip!

Banana and Loving Earth coconut pancakes

Getting Organised with IKEA

After school drop off we headed over to IKEA to meet with my girlfriend who is helping me get more organised!!! Managing a household of 6 people can be pretty challenging and recently I have missed a lot of things in this house, so my goal is to get more cupboard space and make a study/creative room for the kids. I'm loving these Bestå Storage Solution above cupboards and then desk space for the kids to be creative and do their homework. 

How organised are you?

Talking about being organised, I have another birthday party to organise!!! Sheesh!! It's the never ending party house here at The Stevens household! Whoop! Whoop! Whoop! I love it! Our little Oscar turns 6 and he has requested a pool party, so what better theme to have than a Hawaii Tropicana one :-)

But I need your help please. Give me some of your ideas or if you have Pinterest please feel free to pin them on my KIDS PARTY IDEAS. So far I have had people suggest fruit kebabs, Hawaiin pizza's, banana leaves as plates, dive to catch the plastic Hawaiian doll or dolphin.

What are some of your Hawaiian party theme suggestions?

Hawaiian 6th Birthday Party

Fitness

I know we all lead busy lives but please try and make time for your fitness. This workout took me a total of 7 minutes and 12 seconds. No gym required, workout in the comfort of your own home using your own body weight. There were 3 rounds of burpees, mountain climbers and high jumps. 

Do yourself a favour and grab your Freeletics workout HERE. I have the cardio program and my husband is doing the cardio & strength program. So for those that need their partners to keep them on track and motivated, these programs are a perfect team workout!

Can you make time for your fitness? From 7 minutes to 30 minutes, that's all this takes.

Freeletics workout at home with no gym equipment, just your own body weight

I hope you are having a sensational week, the days are just flying aren't they? I have been invited to the Ballarat in Bloom luncheon on Friday and the Angelsea Big4 Holiday park this long weekend, to experience and explore the scenic Great Ocean Road in Anglesea. Busy busy days ahead.

More pics to follow. Stay tuned.

Much love and friendship,
XxDani

You have read this article Ballarat in Bloom / banana pancakes / Bestå Storage Solution / fitness / food / Freeletics / getting organised with IKEA with the title October 2013. You can bookmark this page URL https://jrhehjg.blogspot.com/2013/10/workout-wednesday-and-getting-organised.html. Thanks!

Why are you burning calories?

Flash back to about two years ago- Picture me, at the front of a group fitness room awkwardly trying to adjust my heart rate monitor underneath my gym bra without flashing the entire class a cheeky nip... I sort my self out and push the start button on my heartrate monitor and announce to the class that I was “about to murder some serious calories”. I’d work hard for that hour and boast to my class if I could burn more than 500 calories in the session. I’d use classic gym junkie phrases like “Die calories.. Die!” or "Feel the calories burning away" mid track and make sure the class knew the purpose for the session was to burning off all the chocolate we’d eaten that day... especially if it was easter time/a normal day for a female.#justsayin

This is pic is from deep in my instagram feed..

 

Going to the gym was almost like a form of punishment for whatever ‘bad’ food I’d eaten that day, I’d justify eating a muffin and slamming one too many frozen Cokes with the fact that I went to the gym everyday and burnt off the excess calories. Everyday I HAD to go to the gym or workout in some way, otherwise I would almost explode with anxiety and feelings of guilt. Once I started counting calories, I aimed to keep my total intake below 1200 cals a day, the less I ate the more weight id be losing.... right?  So i'd go home and put all the calories id burnt that day into the program so that i could eat another 500 cals more.

I clearly remember one day working out with a fellow personal trainer Gareth Houley, who is not only an exceptional human & kick ass personal trainer but also instrimental in helping me find balance in my training.  At the end of the session I thrusted my watch into his face, beaming with pride that id burn like, soooo many..#totesburnincals.

He turned to me and the following conversation took place:

Gareth oh wise one:  “So what does that number tell you Mel?”

Grasshopper Mel: ‘It tells me how much energy I’ve burnt in the session’

G-Town:  ‘But why does that matter?”

Ignorant Mel: ‘Well the more calories I’ve burnt the more of a calorie defect ill be in, so ill lose more weight’

Buddha Gareth: (one eyebrow raised) ‘Is that right... and how is that working out for you?’
 

Stubborn Mel: (lying through her teeth) ‘Umm.. It’s going great...thanks” ... errhh, (awkward silence as Mel tries to change the topic)... "Look a dog with a fluffy tail..!"

Later that night I went home and reflected on the conversation we’d had that day. Gareth was right,  why was I counting calories? I was actually exhausted, I had a headache most days, I nap every afternoon, I wasn’t particularly strong and still struggled to do push-ups on my toes. I was teaching 4 BodyPump classes a week and with all those goddamn squats and bottom half 4s I still didn’t rock a Beyonce booty. Yeah I had lost some weight, but mostly from my face and chest.  I was looking pretty scrawny; I didn’t look toned or have a nice strong, athletic body shape that I desired.

 

Get down gurl go head get down..

 

It wasn’t until the start of this year that I totally flipped my view of training with the following mantra in my head.

Instead of exercising as punishment, I will exercise to improve myself- both physically and mentally.

I stopped staring at the calorie count on the treadmill tick over. I stopped the excessive cardio that was wasting away my muscle mass and ditched the 90 minute spin classes that I actually dreaded. Instead I got smart with my training, I started moving in a way that would enhance my mobility, I worked with Gareth to find exercises to fix my hip that had been hurting me for over a year. I quit teaching BodyPump so I could let my wrist injury heal and let my body recover from over training.  I started lifting heavy weights regularly to build muscle and enhance my body shape, I trained in Les Mills GRIT which is a 30 minute class (HIIT) and gave up teaching my cardio heavy hour long classes to give myself time to work out for me. I created goals that aimed to enhance my physical skills and things that would be an accomplishment- like being able to do a head stand, improve my vertical jump and hold an L shape on the rings at the gym. I turned my focus away from just physique, but rather what I could actually do with my body.

#skillz

 

I moved away from a strict Paleo/Clean Eating diet that was restricting my social life and made me anxious about everything I ate. I researched and started experimenting with and IIFYM approach to achieving my physique and physical goals. I learnt about healthy weight loss (500grams aweek is the most you should be losing without wasting away muscle) and I have now found a realistic and sustainable balance between healthy eating and enjoying life.

I think it’s time we move away from the old school mentality of exercising to burn calories. screw burning calories. Exercise should be fun, it should energise you, you should look forward to doing it, it should make you stronger, move better, feel better and BE a better person.

Stop punishing yourself through exercise, be smart about your food intake, and make a plan that is going to work for you. Set a goal, make time to try new things, invite your friends to try them with you and find an exercise that you enjoy and that ADDs to you, something that will help you achieve your goals and is sustainable in the long term.

 

 

Mel x

 

Comments or feedback?

Id love to hear from you melvfitness@live.com.au

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20131029 9 & 10 am

Tabata squats, pushups, situps, jumping pull ups

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20131029

10 rounds

10 thrusters 95/65
20 double unders

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Weight loss story on Transformation Tuesday with Sarah McGee

• These transformation tuesday posts are the highlight of my week. Especially when you get to meet these inspirational people. Let me introduce you to the amazing Sarah McGee,  I had the wonderful pleasure of meeting her in person down in Melbourne over the weekend as our team VisionCrusaders.com completed their 4th ride out of our 6 RTCC Grand Slam rides. So thank you Sarah for coming down to see us and your hug!!!
  
  
  I purposely didn't edit anything in this post, as I like to keep things real. So please enjoy this amazing story as Sarah has lost over 70kgs (that's an entire Dani Stevens!!! ME!) so I am totally blown away by her and loved her 100 reasons that keep her motivated. 
  
  
  
  

  

  Sarah McGee 70kgs weight loss story 

  
  
  How old are you and please can you share your health and fitness journey to date?
  25, and a repeat offender of the "over-share", so sorry about the editing job ahead of you, Dani :P
  
  I've been over the 100kg mark since childhood. I couldn't tell you when that first happened, but I remember going to the Royal Adelaide Show as a kid, the one time big rides come to town in little Adelaide, and wanting to go on one of those roller coasters. You know, the ones with the safety harness that shuts over you and locks in for safety? I was too big for it to close. The ride manager came over and tried to help, closing it with a little force, but it just wouldn't shut & I had to get off and wait for my sister. I would have been 12 or 13 at that point.
  
  The last time I weighed myself (before last year) was when I went to a kickboxing gym with a girlfriend and we had to weigh in before training. The club was owned by her dad who had suggested we come and play for the night. I stepped on the scales, at this point I was 15, and weighed in just under 120kg. I remember my small Cambodian girlfriend looking at the number and saying something along the lines of "wow Sarah you're SOOOO heavy" in an innocent reaction with no harm intended... I avoided the scales for almost a decade after that. (out of sight, out of mind)
  
  When I left Uni (the first time) I went to work in a call centre, expecting to be there as an "in-between" and ended up working my way up into a comfortable management position and staying for about 6 years. I learned all kinds of new & creative ways of avoiding movement whilst in that environment, wheeling my way around the office on my chair instead of walking, printing out a report at 10am but not picking it up until I had to walk passed the printer for that lunch time meeting, or catching the elevator between a single flight of stairs.
  
  Fast forward to February 2012 and I was standing on the scales in a doctor's office being told that I was 165kg and at serious risk of a heart attack. I'd gone in initially to have him sign a medical waiver for me to do an event with some friends, he took one look at me and said no. The next thing I know I'm having blood tests for obesity related illness, being sent to hospital for an ECG to check my heart and being told I shouldn't be doing anything more than light cardio until I get a little of the weight off.
  
  I bought a bike, I started hiking with friends on the weekends, and joined a circuit gym where I could train with professional guidance. I spent one night a week with a "foodie" friend who taught me how to cook one new healthy meal each week, and I would go home and prepare that in bulk for freezer meals for the week ahead. 12 months later I was no longer scared of the kitchen, training in ways that felt more like playing than training (crossfit, rugby, boxing, cycling, hiking, trail running),and, a pretty amazing bi product of this new life, I was 70kg lighter.
  
  The short version is that I trained 6 days a week & prepared every meal I ate for 12 months. I trained weights (crossfit) in my lunch break and cycled 30km home from work most nights. The physical "what did you do" is just so much less significant than the mental empowerment this process brings about though - and that is your own to find.
• What types of foods did you used to eat as a kid and young adult? What's changed since then?
  My whole family have always been overweight, I ate a lot of fish and chips, fast food, pasta bakes etc. We always had frozen vegetables on hand and I always avoided them - I didn't realise "real" veggies tasted any different until I had a carrot from out school veggie patch one day in grade 4.
  
  I carried those fast food, highly processed, foods into adulthood and added a lot of alcahol on top.
• Do you play any sports or what sports do you like watching?
  I play Rugby and touch football and I don't watch ANY sports. I've never quite understood the appeal of watching other people have fun.
• What are your interests, passion and what makes you smile?
  People are my passion, I'm back at Uni studying to be a psychologist at the moment because I believe people are powerful beyond measure. The impact one person can have by simply making a choice to live their own lives passionately is incredible and hopefully one day I can help people to unlock that. Aside from that, I play the guitar and dance in exceedingly embarrassing ways. Embarrassing for my friends generally, not for me. I spend my time hiking mountains around the Sunshine Coast here in Queensland, riding my bike through rainforest trails, and swimming under waterfalls. I have an amazing home gym, a housemate who cooks like a boss, and a 4 year old housemate who keeps me smiling with the variety of cute and random things you will only know if you live your life surrounded by small children at some stage.
• What was the catalyst that sparked your lifestyle change?
  People always ask me what that “moment” was that motivated me. Well it wasn’t a moment, it was a series of events that lead to me being bold enough to get real & get honest. You can read more on my blog, but I spent my entire life obese. I was over 100kg as a child and I told myself and everyone around me that I was perfectly happy as I was. There came a point where I let myself admit that I wasn’t happy. I didn’t want to ask for seatbelt extensions in aeroplanes, or have to worry about fitting in a chair, or missing out on that snow trip because they didn’t make snow clothes big enough, or feel like a burden to society because I took up two seats on the bus instead of one. I let myself get real, and I admitted that I NEEDED to change. I have quit 100 times. I have had breakdowns, panic attacks, cried in the gym, on my bike or whilst climbing a mountain more times than I can count. I have eaten crappy foods, fallen back into old habits and cried “it’s all too hard, ill never get there” on more than one occasion. But guess what? It is possible, you can do it. Just look at what can be achieved in 12 months if you just turn the volume down on your doubts, and get up
• What are some of your dreams/goals you hope to achieve over the next 12 months?
  travel to Manilla and mountain bike through the mountains, hike a volcano and watch the sunrise, compete in a few more obstacle course races, lift heavier, run faster, smile more & let my weight continue to be an amazing reaction to the life I'm living.
• What tips would you like to share with my readers about your transformation?
  You get there by realising you are already there. Stop waiting for the perfect diet, time, or guru. Start building a life that's good for you right now. Go for walks on the beach with your family, get off the bus a stop early, ride a bike, take the stairs, start reading the labels when you're shopping. Change up your idea of relaxation & recreation - go to the beach or on a hike with your friends instead of letting your down time be dinner or drinks every time. You need to live a life that is good for you, right now, tomorrow, and the next day. When you make a poor choice let it be just that, one choice. Every day you wake up take that opportunity to shape your life and your weight will be a reaction to that. The recipe really is simple - find ways to move that make you smile so you won't avoid them. Exercise is not punishment, it should be a celebration of your body & your life. Eat foods that you LOVE and get creative in the kitchen. This is not about diet and deprivation, it's about getting back to basics and reintroducing yourself to what flavour really is. Celebrate everything. Don't take yourself too seriously - and find like minded positive people to fill your life with.
• This is where you can follow this inspirational girl 
  IG: @sarahmcgee & @thweighout
  email: theweighout@mail.com
  tumblr: http://sarahmcgee.tumblr.com/ 
  
  
  * * * 
  
  
  Thanks once again Sarah for sharing your amazing story with us. Keep up the fabulous work and I look forward to seeing again real soon.
  
  
  Much love and friendship,
  XxDani 

You have read this article Michelle Bridges 12 week program / Sarah McGree / transformation tuesday / weight loss story with the title October 2013. You can bookmark this page URL https://jrhehjg.blogspot.com/2013/10/weight-loss-story-on-transformation.html. Thanks!

20131028

Tabata squats, pushups, situps, jumping pull-ups

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Reaching Out

For students registered in this program:    Leave Application   Feedback/Suggestion

The last Saturday session was a wash-out due to incessant rain. But that cannot stop our young and enthusiastic team to undertake special activities to promote health and fitness. In last post (Link), we shared with our readers the launch of our newsletter. In this post, we share with you selected posters prepared by student members of one of the units. This is a part of the awareness drive taken up by the team on healthy living. Selection from other units are to follow soon in this space.

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Happy 20th birthday Asics Gel-Kayano!

A new family member has joined The Stevens house hold, let me introduce you to the beautiful Kayano 20!!!!

As you all know, last week I went to The Athlete's Foot to get fitted into some new Asics and WOW!!!! I learnt some great things from the team as they told me when we run, our feet absorb the shock of 2.5 times our body weight. What people often don’t understand is how the overall body can be impacted by a poorly fitted shoe. Feet can protect themselves and shift the pain to our shins, back and shoulders.

What I love about Asics and the new Gel-Kayano 20

They are super comfortable, it's like walking on a spongy cloud (there is ample of cushioning AKA Fluid Ride which is a 2 layered midsole with a top & bottom layer) so smooth, silky (AKA Fluid Fit multi-directional stretch fabric that improves fit and comfort) and so light! They are unreal! I now understand why people change their runners frequently. As soon as you stop feeling like you are walking or running on cloud 9, its time to get a new pair. For most people, this is about every 6-10 months, depending on your level of activity.

I feel like running a marathon in these bad boys. Even my intense Freeletics workouts with the interval sprints, 2kms runs  and burpees I am doing, the shock absorption is amazing. Above is me in action over the weekend, listening to a bit of Lady Gaga performing as many burpees within 300 seconds (5 minutes) x 3 rounds.

Getting fitted at The Athlete’s Foot

Since the new Asics range has launched first at The Athlete’s Foot and in exclusive colours in their stores, I visited the team at Ballarat. The Fitting experience was fabulous and was my first pair of Asics fitted in over 10 years!!!! In a nutshell, the team at The Athlete’s Foot are very thorough and knowledgeable - they measure your feet, get you to step and walk on this cool intelligent pad which displays how much pressure, stability and balance you have on each foot. You are then given a summary of your "static snapshot" report and with the help of their fit technician team, voilá you walk out of the store in some runners that are fit to your unique feet. You can read more about your Fitprint here.

Getting fitted in Asics at The Athlete's Foot

I was thrilled to try all the new colours and the range of the new ASICS runners which are exclusive to The Athlete's Foot. Even the staff were excited to have their first customer fitted in the new ASICS 20 year anniversary runners. They don't hit other retail stores for a couple of weeks, so I felt a bit spesh. See the new Asics range here.

I tried all 4 styles of the new Asics range -  GT 2000 2, GEL Nimbus 15 and the GT 1000 2. I ended up being fitted to the Kayano 20 as it provided more arch support for my feet.

Kayano 20, GT 2000, GEL Nimbus

These Asics runners range from $149.95-$229.95. Mine were $249.95. We all know healthy starts from the feet up and I would much rather invest in my health, then pay unnecessary injury hospital/doctor fees. Do you agree?

So for any of my readers that need a new pair of running shoes head to your local The Athlete's Foot store as they are the knowledgeable ones when it comes to fitting the right runners for you. 

And how about winning your own exclusive pair of Asics runners here on Fitness Food And Style?

Win a free pair of Asics runners on Fitness Food And Style

I am super excited to announce an exclusive competition we are having here on Fitness Food And Style and the lovely folks at The Athlete's Foot. After falling in love with my new Asics Gel-Kayano 20 runners, I thought what better way to celebrate 20 years of the Asics Kayano than with one lucky FF&S reader!!!!

To enter and win an Asics fitting in store at The Athlete's Foot, all you have to do is:

• Leave me a comment below and share your favourite running tip you've heard over the last 20 years
• Like Fitness Food And Style on Facebook 
• To increase your chances of winning hashtag #fitfor20 on any social media platform whilst working out and ssubscribe to Fitness Food And Style by Email
• Also stop by and say hi from Fitness Food And Style on The Athlete's Foot Facebook page

Terms and conditions:

• This giveaway is only open to Australian residents
• Closing date for entries is Saturday, 30th November 2013
• The winners will be contacted via email on Monday 2nd December 2013
• If the winner does not reply to my email within 24 hours, another winner will be chosen
• Entries will be judged on merit and decision of the winner will be final

I can't wait to see all your fit pictures out there!!! 

XxDani

You have read this article ASICS Kayano 20 Competition / Kayano 20 hero shoe review / The Athletes Foot with the title October 2013. You can bookmark this page URL https://jrhehjg.blogspot.com/2013/10/happy-20th-birthday-asics-gel-kayano.html. Thanks!