Bikini Bodybuilding: The First Two Weeks

Bikini, bodybuilding

What to expect during this phase of your journey into bodybuilding.

 

Hey Everyone,

Well, today is officially the end of the second week of my training for my bikini bodybuilding show. I thought that this would be a great time, you know-while it’s still actually in my mind- to give you an inside look at what to expect during those first two weeks. In order to get to the 101 basics of bikini bodybuilding, I first have to walk you through the personal stuff so that you can see ways of dealing with the things that will come your way during this part of your journey. So, let’s take a little trip to make sure that your head is in the right place, so that your body can follow.

Let’s go back for just a second. When I told my husband that I was going to start training for a show again, he was not happy. He is not supportive of this lifestyle or this sport in any way. To be clear, I am not saying this for pity.  I need to say that so that anyone else who is in that position knows that when you finally make this decision for yourself, you will need to go it alone, at least in the beginning.

Two weeks ago, we had a huge fight about this, which I detailed a little bit in my last blog. The point that I want you to take away is that you have to state your goals, out load, for every and anyone to judge. You need to own them, represent them, and be proud of them. Some will judge you, but you will find that most will actually be pretty supportive, or at least encouraging. Strangely enough, most of the people who will actively encourage you are not the people who you are closest to. I really don’t understand why this is, but it is how it will begin for most of you. Knock, knock. Who’s There? Jealousy and Change. Nope, we don’t want you here. Accept that this will be reacted to in many different ways, and just know that it has NOTHING to do with you, and then move on.

For me, when you question something that I have said that I am going to do, it only makes me want it even more. Ok, ok, Raphaela, get back to it. 🙂 Any who, I told him on a Friday that the following Monday I would begin training. We fought. I prepared my meals, my workout plans, and laid out all of my outfits, slowly and deliberately throughout the weekend. I wanted to make this transition as easy as I could on everyone in my family, so I made sure to do these things on my time, not theirs.

On Monday, I got up, got the kids ready, then went to the gym. I worked out, ate clean, drank my water (1 gallon per day…seriously do not skip this). My husband gave me a bunch of lip about how it must be nice for me to go to the gym while he has to go to work. To that I say, I chose a different path in my life. I work for myself, and I have worked for more than a decade at my business to put it on auto pilot, or at least mostly, so that I could have the freedom to do other things. While he was going to work, getting promotions, getting accolades, and moving our family around the country, I worked my a*s off from wherever we were living. I rebuilt my business repeatedly to support him. I mean, I worked all the time, nights, weekends, during holidays, during his repeated deployments, during our moves, 3 hours after I had both of our children, and more so that I could have this freedom. So, basically, I think that it is kind of amusing that he is frustrated by my freedom, especially since it has no financial impact on him. Regardless, I just went right on with what I wanted to do.

At nights, instead of simply sitting down to dinner with the kids, then bath, then bedtime, I set up a mini activity for us each night. I knew that it would make the temptation of snacking or emotional eating less likely to derail my plans. It started with me making the kids meals in little to go containers and then pulling them around the park, or our city, while they ate. We saw a lot of really cool things that we would otherwise have missed. They really enjoy our little sunset dinner cruises. One of our evenings out, we had the opportunity to watch a pilot drawing in the sky. It was very cool and the kids loved it.

 

 

We saw someone writing in the sky.

We saw someone writing in the sky.

When Friday night came, I knew that would not only be a struggle, but a temptation, as we have gotten into the habit of having a few cocktails on Friday night after the kids go to bed and just spending time together. I told him that Friday morning that I would be watching a movie, not drinking and hanging out. He rolled his eyes, which I expected. When Friday night came, I made my 6th meal (right on schedule), and I turned on a movie that I have always wanted to see, and never made time for ‘Breakfast at Tiffany’s’. He asked what I was watching, and I invited him to join me, which he did while saying, ” I reserve the right to go to bed in like three minutes because this movie is going to suck.” No matter, I turned it on anyway. We sat and watched the movie, and our son woke up and decided to sit with us for a bit. The whole time, my husband kept making fun of the movie, and I would just tell him how much I was enjoying it. I watched the movie, finally (only like 30 years late 🙂 ) and went to bed early. He stayed up doing whatever.

I woke up early on Saturday, the kids and I had a beautiful breakfast together and then we went for a bike ride together. Then came Saturday night, aka, the night that I am supposed to have a cheat meal, which I did, but I decided to cheat clean. This means that you eat something that is not on  your normal meal plan, but that you prepare or eat food that is still a healthy choice. Cheat meals can undo a lot of progress, and I just didn’t want to do that. I made my cauliflower pizza and it was soooo yummy. Seriously, I would rather eat this than @Dominos.

Cheat Meal Cauliflower Pizza with Spring Onions,  Tofurkey Sun Dried Tomato and Basil Faux Meat Sausage and Fresh Grape Tomatoes. Yummy!

Cheat Meal Cauliflower Pizza with Spring Onions, Tofurkey Sun Dried Tomato and Basil Faux Meat Sausage and Fresh Grape Tomatoes. Yummy!

 

I know, I know, you are thinking, “Wow, this really doesn’t have much to do with bodybuilding.” Hold your fire there sunshine, because you will soon realize that getting control over the space between your ears has EVERYTHING to do with bodybuilding. You have to train like a champion before anyone even knows your name. You have to show people, with actions that you are not going to be stopped. It doesn’t have to cause fights, but it will likely be uncomfortable in the beginning. In the end, who cares? It is not my issue if others are made uncomfortable by my progress, it’s theirs. That takes some time to really own, but once you really grasp that, you will become a MUCH better bodybuilder.

One night I was going to bed at 9:45 so that I could be in bed, sleeping by 10. He asked my why I was going to bed so early. I explained that I needed eight hours of sleep per night. He said, “Why, because you’re an athlete? Yeah right.” I said nothing. I know what I am, and I know where I am going, so I brushed my teeth, washed my face and went to bed. I could bore you with all of the antics and petty comments that he made, but at the end of the day, it was textbook behavior, so I just decided to pray for peace in my household, and I pressed on. I planned my work, I worked my plan, and I continued training. I set everything out the night before. I prepared my meals for three-four days, two times a week. I drank a lot of water. I peed a lot, like I am considering moving an iPad in there :-). I slept for 8 hours per night, period, no questions asked.

I can not stress to you enough the importance of rest. It makes it vastly easier to train hard. It has a huge impact on your ability to stick to your meal plan. It keeps stress levels low, and it really causes you to prioritize what needs to get done. I go to bed at 10 PM and wake at 6 AM, seven days a week. I do not make exceptions to that rule, because it simply does not pay off to do so. Some may think that is really boring, but anyone on a mission knows that this is absolutely necessary to be fully available and present in your life.

Yesterday, something magical happened. My husband actually texted me asked me how my workout went. I will look upon that as a sign on hope. Ok, that or he was just really bored at work. 🙂 Regardless, my story, and my path will be different from yours. Some of you may have a huge support system, and some of you may not. The point is to take control over these struggles, to empower yourself with the understanding that you can and will effect positive changes in your life, but that it may not happen right away.

Outside of the emotional side of it, there are some pointers listed below that I really encourage you to follow.

Bodybuilding Pointers:

-Write down your workouts before you get to the gym. Know how many sets you are going to do of each, how long you will rest between sets, and leave a space to write how much weight you lifted so that you can track your progress. Say it with me, YouTube is your friend.

-Lay your workout outfits out in advance. This makes it an automatic behavior when you wake up. You wake up, you brush your teeth, you get into your workout gear. If you work out at night, lay them out anyway. Take them with you to work. Finish work, change your clothes and go to the gym. If you have children, make sure your gym has a daycare. If it doesn’t, go during lunch, because you will not be wasting time running around looking for food, because you will already have food with you. Don’t give yourself excuses. I used to get up at 4:30 in the morning to drive 27 miles into Los Angeles to beat the traffic so that I could work out before getting to my office at 7:45 each day. Get it done!

-People say that it’s 80% Diet, 20% Food. I couldn’t disagree with that more. I think it’s 15% Mental (giving yourself permission to succeed, and not giving yourself permission to quit, not concerning yourself with what others think, and not robbing yourself of a goal that you are worthy of achieving), 15% Exercise (seriously 45 minutes of weight lifting 5 days a week and 3 sessions of High Intensity Interval Training 3 days per week should do it), and 70% Diet (It’s not a diet. It’s choosing to put fuel, not garbage in your mouth. It’s understanding that you are building your body, and that you must feed it the proper fuel to make that happen.) A piss poor diet, matched with endless hours of cardio at the gym will not give you a chiseled bikini bodybuilder body. Trust me, I have tried that plan. It DOES NOT work. Stay Focused. Train Hard. Eat Clean!

-Don’t count calories, figure out your macros. There are all kinds of online tools to help you do this. I really love FitDay.com. Enter what you eat, adjust the proportions of food to fit whatever Macro split you are trying to hit. I am currently doing 50% Protein, 30% Carbs, and 20% Fat, but my goals may be different from yours. Macros help you to understand how much protein, carbohydrates, and fat you need to feed your body to make it do what you want it to do. Bodybuilding is NOT about counting calories, it’s about feeding your body the fuel that it needs to be able to perform the way that you want it to perform. Get a food scale. Click here to buy the one that I use. It’s not the most expensive, but it gets the job done, and has for the last 6 years. It’s the cost of a six pack of soda, so don’t make excuses, just do it. Prepare your food in advance, weigh your food, and eat only that amount. This is how you build a lean body.

Get A Food Scale Today. You can not afford to not own this. Don't count calories, understand Macros.

Get A Food Scale Today. You can not afford to not own this. Don’t count calories, understand Macros.

-Write out your weekly meal plan, and stick to it. I eat 7 times a day, no that is not a typo, 7 times per day. I eat at 6:30, 9 AM, 11:30, 2PM, 4:30, 7PM and again right before bed at 9:30. I eat basically every 2.5 hours, and drink a lot of water between meals. I never feel tired, or bloated, or hungry because I am always giving my body just enough fuel to burn and not enough to have to store. On cheat nights, do yourself a favor and cheat clean. The sky is the limit. Check out Pinterest for hundreds of cheat night meal recipes. I don’t eat anything but Fish (Pescetarian) and I created a Pinterest Board, which you are welcome to follow for those recipes. In case you don’t think that this works, you should know that I have lost 7.2 pounds in the last two weeks, so it absolutely does work. I promise. 🙂

-Drink your water. Don’t skip this one. Don’t short change your body, just drink it. Milk does a body good? I don’t know about that. Water definitely does a body good, well great actually :-).

-Watch videos on YouTube of competitions, look at pictures of bikini competition suits, and just generally recenter and refocus yourself several times per day. Trust me, do yourself a favor. People will say that what you are doing is not normal, but you have to remember that you are not shooting for the middle here. You are trying to effect change in your life, and yes, all of the things mentioned above are normal for competitive bodybuilders, fitness models, or anyone else who wants to live a healthy lifestyle where they are proud of their body.

-I would set up a schedule for yourself, as I have done for myself of when and what you are going to buy during what weeks. For example, this week, I purchased my competition heels, in two weeks, I will sign up for my NPC card, etc, etc, right up to the week where you buy your suit and make your hotel accommodations. If you do it in little pieces it will be less of a shock to your wallet, and it is like setting up a system of incremental rewards to keep you moving forward.

I hope you found this helpful. I hope you don’t give up on yourself. I hope you follow my progress, and I hope that you achieve the body of your dreams. If you want more regular updates, check out my YouTube channel for more about Bikini Bodybuilding and more. I shoot videos about a lot of things there, my life, my family, my fitness journey, and just yesterday, about repurposing your old tank tops and turning them into workout tanks. Don’t forget to subscribe so that you are notified whenever I upload a new video.

Here are a few examples in case you want to make your own, or feel free to take my ideas and recreate them. I would be flattered :-).

Ready, Set, Lift. My DIY Workout Tank

Ready, Set, Lift. My DIY Workout Tank

Leave Nothing DIY Tank Top. I wore this today and it really helped me to focus on putting everything I had into my workout today, and leaving nothing in the tank.

Leave Nothing DIY Tank Top. I wore this today and it really helped me to focus on putting everything I had into my workout today, and leaving nothing in the tank.

 

Thank you for spending some time with me. Now go plan your work, work your plan, and maybe I will see you backstage at a show some day.

Loving It All,

Raphaela

 

Winged Eyeliner for The Makeup Challenged: How To Make It Easy

Hey Everyone,

If you are like me, then you always look at those girls with the perfect winged eyeliner and think, “Girl, don’t step in front of my car.” 🙂

OK, maybe that’s a bit extreme, but it seems totally unfair sometimes that these girls have the ‘perfect’ winged eyeliner. I watched every video I could find and asked every person that I knew how to get this right, and I was still awful at it. Like, if there was a medal for p*ss poor winged eyeliner, I would be sporting gold.

Anywho, over the years, I have developed what I like to refer to as ‘make up coping skills’. These are the tips and tricks that I have finally mastered to make myself appear much better at make up than I really am. I figure that I could not possibly be the only makeup challenged person out there, so I made this video about applying winged eyeliner.

Seriously, if you can mess this two step process up, then you are beyond hope. I kid, I kid. 🙂 I hope this helps you to rock that winged eyeliner this weekend!

Gratefully,

Raphaela Laurean

My Year In Review: Why I Have More Aliases Then A Colombian Drug Lord

raphaela, lorian, laurean, rafiela, name, change, merge, social, media, identities, accounts

Why Did I Merge Two Social Media Identities?

I will begin this post by saying that this is going to be a long post. It’s not a story that can be told quickly, and I am going to tell you the whole story. A lot of people that I know on both sides of my social media channels have been asking why the change, and what has been happening during the last year. So here goes……

Yesterday I engaged in the scary, but very rewarding adventure of merging two social media identities. For the last year or so, I had begun to develop my personal social media channel (www.raphaelalaurean.com). I began to develop this channel for two reasons. I was training for a Bikini Bodybuilding competition (say what??), and preparing for my EnvyTan products to move to Amazon.com. As you read this post, you will learn how these two things are tied together.

Initially, I started to develop this channel because I had taken on the challenge of training for a Bikini Bodybuilding Competition to really push my fitness to the next level. For reasons which seem kind of silly to me now, I was not really ready to share that kind of information with every person that I have ever known. It strikes me as odd, and very amusing, that people will share the most intimate, terrifying, personal moments of their lives with strangers without hesitation, but they always give pause when considering whether to share with those people who they truly know. Why is that? I can’t speak for you, but for me, I am sure that it is mostly insecurity. I am sure that it is rooted in a fear of rejection, and of being judged. People like to compartmentalize the people they know; this person is a great dad, this person is a business woman. It becomes very uncomfortable for people when someone that you know jumps out of any one box, and attempts to leap into another. My Mom has always said, “No one is a profit in their own town.” For example, I am sure that the people who knew a young Tony Robbins or Glenn Close did not take them very seriously when they were rising to stardom.

Anywho, back to the story. I joined Bombshell Fitness, went to their training camp, trained exceptionally hard for roughly 3 months (in the gym 2.5-3 hours daily), and was on track to do my first Bikini Bodybuilding show a few months later. During this time, to connect with all of the exceptional team mates and community members that I was meeting, I developed my ‘Raphaela Laurean’ page. It would have been fairly obvious to anyone on my other social media pages that I was bodybuilding if all of a sudden all of these ‘bodybuilders’ were my friends and posting ‘bodybuilding content’. I loved training with this team.

I saw amazing changes in my body and confidence levels (something every relatively new mom struggles with). Then one day, I fell down the stairs. At first I dismissed it because I thought I tripped. Then it happened again a few days later, but this time I was holding my baby boy when it happened, and I knew that something was very wrong. I started falling down stairs, not being able to speak properly (couldn’t recall the words that I was trying to say), I had terrible tremors, constant nausea, and I was in pain everywhere. After seeing every specialist in Warner Robins, and then Macon, GA, I was sent to the Mayo Clinic in Florida. I spent several months commuting back and forth to the Mayo Clinic (5 hour drive each way) with what seemed to be a mystery illness. As you can imagine, my training stopped, and I was suddenly planning for a different version of my own life. It was at this time, that I began to research moving my products to Amazon.com, and the real reason that I did that is because I was preparing for a situation in which I was either not present, or not well enough to manage the details of EnvyTan any longer.

I had CAT scans, PET scans, Biopsies, Blood work, MRI’s and things that I can not even pronounce done. My mother and I did eventually, and only by analyzing test results, figure out what was wrong (that is for another post). I have to thank my Mom for never stopping her research. She worked tirelessly around the clock analyzing the information that was being returned on these tests. She is the one who figured out what the problem was, not the doctors at the Mayo Clinic. Let’s just say that the show ‘House’ isn’t happening at the Mayo Clinic. They did not look at the overall picture, they looked at segmented pieces of information, and just couldn’t put it together. Regardless, I am extremely lucky to have such an intelligent and dedicated mom who simply would not give up on finding the truth. Thank you Mom. I love you.

I am not going to die, so don’t get too excited and start trying to lay claim to my personal treasures :-). While you are reading this, you will likely be thinking, I didn’t know anything about this. As I will explain later in this post, I never shared details of my personal life online, so this was completely a private struggle that consumed my life for more than half of a year. All the while, I was trying to run my business, raise my children, keep up appearances, and deal with my husband’s constant mini deployments (1 week here, 1 month there). Let’s just say that 2014 was not my best year.

However, I did learn some things during this year. I learned that when the rubber really meets the road, and you actually do share and ask for help, people are usually willing to be there for you. This was not a strength area for me. I learned that I can try to plan for anything that I like, and that I will almost certainly have to move left and right to get to that goal, where I used to think that it was a straight line. Becoming that ill, that suddenly, is a very humbling experience. When you have to ask someone to help you hook a necklace, because your hands are trembling too much to do it for yourself, you will quickly realize that you are not as perfect as you may once have believed. After months of living in uncertainty, and treasuring every day with my babies, because I was getting worse, I am a much more grateful, patient person now.  Things are different now. I have to listen to my body now. I have had to slow down a lot. I have had to learn to let a lot of things go, to keep stress levels very low. I have been given a gift to see people in a new way, and to appreciate that if someone is being grumpy or mean, that they may just not be feeling well, and it may have nothing to do with me at all.

Most of all, through all of the research, my eyes have been opened, very wide, to what is wrong with traditional medicine, and how it is practiced. I have learned that you ARE your ONLY advocate, and that if you don’t have someone (thanks Mom), or yourself advocating for your health needs, you will be swallowed up whole by the medical system. If you think I am joking, out of sheer frustration one day at the Mayo Clinic, I asked one of my doctors how this could be happening, and how they could not have an answer, he said, “Well, Raphaela, that is why it is called practicing medicine.” They would have had me taking more than 10 pills per day, living in constant pain, and never have fixed the problem. Enough said, I had to take control of the situation, and with my mother’s help, and a LOT of research, the situation is now relatively under control and I am happy to tell you that I do not take a single pill (mainstream medicine) to manage this situation. There is so much to say on this topic, and it will be the subject of later posts. For now, let’s get back to the meat and potatoes.

The second reason, which as you now know is only really an extension of the first reason,  was in preparation for my freedom from sitting as the “President/CEO” of EnvyTan.  I am still in charge of things at EnvyTan, but after 10 years in business, I have decided to reward myself by letting Amazon manage the warehousing, inventory, shipping, etc for my business. This decision was arrived at out of necessity, but in all honesty, the business has grown to a point where it is the best thing for our customers around the world. It is faster, less expensive, and requires much less of my time and energy.  All of the products will be available on Amazon right before Valentines Day this year, February 14, 2015.

As a result of this, I am finally free to have some kind of ‘personal’ life online. I always felt that it would be very inappropriate to share details about my personal life while I was running things from the corporate location. For example, no one wants to see you enjoying time off on vacation if it means that you are not available to answer their questions, or tend to their needs. That is a small glimpse of what I am talking about. Now imagine hearing that the person who runs the company where you buy your supplies is very ill. People tend to jump ship in these situations to protect their own business interests, and I completely understand that. Suffice to say, I felt it was easier and more inline with my company image not to share these kinds of personal things. All of that said, while reviewing my goals for 2015 yesterday, I decided that it was time to stop living this ‘Double Life’ and merge these two identities.

I have multiple sides of myself, as we all do; business owner, wife, mother, DIY’r, beauty enthusiast, and the list goes on. I guess I come from the tail end of a generation that was brought up to believe that if you can’t sell yourself, you can’t sell your products. That is still true, but the interpretation of that has morphed substantially over the last decade. People want to really ‘connect’ with the people that they do business with. They don’t want to buy from a brand, they want to be part of an overall experience. They want to be in the fold, not on the perimeter anymore. This is wonderful, but it takes a little getting used to. It takes time to embrace the idea that people are open to the fact that just because someone bakes silly cake pops with their kids on Saturday, doesn’t mean that they are not exceptionally good at manufacturing sunless tanning solution, the other 5 or 6 days of the week.

So, with multiple social media channels come many names. This was simple for me, as I have changed my name several times in the last 20 years. My brother says, “Sis, you have more aliases than a Colombian Drug Lord.” I think that’s a pretty fair assessment. 🙂

Legal: Raphaela Laureana Theresa Robertson (Maiden)
–Insert one or two marriages and you have various last names 🙂
*My friends in high school called me Terri, short for my middle name Theresa. Why is this you ask? Well, let’s see, the Teenage Mutant Ninja Turtles came out and then became insanely popular when I was about to start high school. Let’s review their names; Leonardo (nope, not a problem), Donatello (nope again), Michelangelo (hmm, my sister’s name is Michaela) and Raphael (you have got to be freakin’ kidding me). It was choose a nick name or suffer eternal wedgies in high school (lol).  My sister and I both chose nick names. Come on, you have been to high school. It’s like prison rules. 🙂

When I moved to LA, I figured that since I had finished college (you know like a decade later), that people would let that whole Ninja Turtle thing go….wrongo! Every time that I said my name, some knucklehead would say, “Oh, like the Ninja Turtles?” To which I would respond graciously, “Wow, yup, that’s first time that I have ever heard that.” In truth, I was slapping the crap out of them in my mind, but they had no clue.

Then, one of the 2 or 3 thousand guys that I dated in LA (ok, those numbers are slightly exaggerated), called me Elle. It was like a light at the end of a very dark tunnel. Why hadn’t I ever thought of this? Regardless, I didn’t keep him, but the nick name stuck. From 2002-2013, this was my name. Come on, 11 years is a good run. 🙂

Flash forward to last year when I started Bodybuilding, I really wanted to switch back to my ‘real name-Raphaela’, and so I did. I am not using my legal last name for security reasons.When you share things online, you get to know a lot of people, and some of those people want to know you better than they need to ;-), so it’s just a safety thing.

Where does Laurean come from? My grandmother’s name was Laureana, so to honor her I chose to use Laurean as my last name on this account.  You get to an age, coming up to the ole’ 40, where you just become who you are, and you just stop caring so much about all of the other stuff. You take down your walls, and you celebrate what makes you unique and weird, even if you do have to share names with a Mutant Ninja Turtle (why, God, why did this movie have to be released again a few years ago to prolong this torture?) I am kidding. I just don’t care anymore. That’s my name. It was important enough for my parents to choose it out of the thousands that they could have chosen, and I will honor them by using my given name.

I was somewhat fearful that a lot of the people that I know in my ‘personal life-as Elle’ would reject this idea, but I was wrong. Almost every single person that was on my old Facebook page is on this new one. That was exceptionally flattering, not only because it meant that they want to keep in touch, but because it meant that I was now going to be free to share all of the information that I want to share with everyone in my life. I took a leap of faith, and so did the people that I value as friends.

So, what does 2015 hold? It holds the absolute possibility for a better year than last :-). I spent the last 4 months getting settled in our new home in New Orleans, getting well physically, and deciding how to spend the rest of my life. It has been the first time in more than a decade that I did not work more than 10 hours a day for EnvyTan. It was a much needed ‘Nomadic Year’ that only lasted for four months.

I am going to start training again, but not yet with Bombshell Fitness, as this program is extremely intense. I am going to start TerraFit, on the 12th of January, as I was invited by a family member to try this. Later this year, I will begin bodybuilding training again and I will keep you 100% in the loop, good and bad. I am going to focus on sharing this year. I am going to share all of the things that I have learned in life, in business, as a mom, military wife, and more. Most of this will be on my YouTube channel, because it is far less time consuming than writing blogs, so if you want to follow what I am doing, go and click the subscribe button to stay in the loop. No, this is not a shameless plug, this is me sharing how you can keep up with what kind of craziness I am getting into this year without having to read a blog :-).

Mostly, this year, I am going to spend more time dedicated to improving the lives of others, because I have been so very blessed in my own life. Even this year’s medical challenges were a gift. They have opened my eyes, my heart, my mind, and my life to opportunities which would otherwise never have been present. I wish each of you success, confidence, and authenticity in 2015.

Happy New Year Everyone. Make it Count! Plan Your Work and Work Your Plan!

Gratefully,

Raphaela Laurean