PEN & PAPER TO MANAGE STRESS

Some of my journals

Ever had one of those days when you have so much to do that you don't even know where to begin? Or when you have so many thoughts and emotions swimming in your head that you don't know which end is up? Or you have no clue what, when or where your time and effort is being spent? I know what it's like...

When you're stressed out or something is bothering you, sit down and write. Getting your thoughts on paper helps to identify stressors and to come up with solutions. Plus, it just feels good to get it all out!

If you don't do so already, I recommend keeping a journal and writing in it regularly. Writing for just 10 to 15 minutes a day can make a huge difference in your stress level and your mind-set. Many people do it online, but also consider it doing it the old-fashion way, pen and paper. Get yourself a notebook and write away.

Need some ideas to get started?

• Your day. Simply writing down a play-by-play of your day can get your thoughts flowing and steer you to other topics.
• Your goals. Writing about the person you want to be and the life you want to live can help you visualize your dreams and come up with a plan for making them real.
• Food & Exercise. Here's a perfect opportunity for you to monitor and see how much and what you eat and exercise during the days. It can be a way for you to find out if you're really putting in the effort that you think you are, or just keeping track of it to see what works and what doesn't.
• Specific problems or worries. Write about the things that stress you out or events that have upset you in the past. Describe how these things make you feel, and why, and brainstorm a list of actions you can take to counter these problems and feel better.
• Priorities and to-do lists. This is a must for all us multitaskers and responsibility jugglers! When you feel overwhelmed, write down all the things you have to do and prioritise them.
• What you're thankful for. This might sound cheesy, but trust me, it can help you think more positively. Your life will always have room for improvement, of course, but taking time out to acknowledge and appreciate the good things can help you put everything else in perspective.

When you're writing, resist any perfectionist urges. Don't edit yourself, and don't worry about spelling or how your prose sounds. You're not writing for posterity, or for anyone else's sake, you're doing it for youself.

#1 WORKOUT TIP

What's the #1 tip to make your workout the most successful you can possibly make it. Well, it's clearer than what you might believe. HYDRATE: Drink plenty, plenty of water! Not only does it help pull your big guns out when working out and make you sustain and burn more calories, but it also helps with with digestion as well as making your skin, hair and nails, well your whole body, feel better.

So reach for at least 8-10 glasses of water each day. If you lose count or don't know how much it is, fill a 2-3 litre jug up with water and keep it in the fridge. By the end of the day that jug should be empty and you feeling great as a result. :)

BOB HARPER CORE CHALLENGE

Do you want, and need, to challenge your core muscles to the absolute max? Try this Bob Harper core routine out.

EGG YOLK USES

If you're like me, using loads of egg whites to bump up your protein intake and keep your calorie count down, and on top of that have run out of options on how to use up all those egg yolks instead of dumping them down the drain, then here's a great tip in boosting your hair health.

Egg yolk acts as a natural moisturizer for dry, damaged hair. Egg yolk contains vitamins A, E and D---all nutrients that nourish hair. Vitamins A and E prevent hair loss, including thinning of hair. Vitamin D helps improve the health, texture and luster of your hair. And all three vitamins protect hair from harmful UV rays, chlorine and pollution. Egg yolk can also help you prevent dandruff and maintain a healthy scalp.

For an all natural and nourishing hair mask, mix or whisk egg yolks together with olive oil and apply on newly washed, towel-dried hair. Put a shower cap or dry towel around your head to trap heat inside and keep it on for a minimum of 10 minutes. Rinse hair thoroughly with luke warm water and finish off with cold water to close hair follicles. And voilá, shiny, healthy hair and no egg yolks thrown away in the rubbish. Win-win situation! :)

Other egg yolk uses:
- Feed 1 egg yolk/day (for large dogs) to promote shiny and healthy fur.

- Beat egg yolk and apply on face as a vitamin rich mask. Helps acne prone faces.

DARE TO CHANGE

Personal training is the stuff to be doing if you love fitness as much as I do. But what about myself? It's so easy to take care of others when you have a caretaker personality, and in that spin it's easy to forget about yourself because you live vicariously through others and fulfilling their dreams while yours is put on the shelf.

It's almost gone a week since the first training session with my "victim" and I think it's going really good. When exercising hard, don't be surprised if you get overwhlemed with emotions of all sorts, as hardcore pushing yourself to your limits triggers all kind of mechanisms in your body and can also trigger emotions you didnt know you had. Just go with it, dust yourself off and up you go again.

I'm entering a new phase again. I feel like a snake that sheds its skin during the year. It feels good. Feels uncertain. And it feels a bit scary. But if you never go out of your comfort zone, then how the heck are you suppose to grow and develop new sides of yourself. I say go for change! Go for doing something you never do. I say break free from your own personal chains. In true Wallace spirit: FREEDOM! haha :)

Nite nite. Peace out.

DIZZINESS WHILE WORKING OUT

Are you like me one of the many people who suffer from dizzy spells or light headedness during exercise? Many people seem to suffer from dizzy spells either during exercise or afterwards. If you are one of these people then check the list below to see where you may be going wrong:

1. Running on empty - if you exercise in the morning after maybe 10 hours since your last meal then your body is low on many of the nutrients and energy required to get you through your workout. If your carbohydrate stores (glycogen) levels are low then your body will use your muscles and fat for energy and this can be a strain on your system. Consider eating muesli, fruit, porridge about 1-2 hours before exercise depending on exercise.

2. Lack of fluids - our body's natural equilibrium of water is very crucial - as you perspire you lose water and this can tip you over the edge. Drink water before, during and after exercise but don't overindulge.

3. Low blood pressure - fast movements from standing to lying can cause dizziness in people suffering from low blood pressure. Take your time between transitions or better still perform all your standing exercise and then all your floor exercises.

4. Blood pooling - after heavy leg exercises (squats, deadlifts) blood rushes to your legs in order to fuel your muscles. Ensure you take time to recover after these exercise and give the blood chance to recirculate. Don't sit down, moving around on your feet will help you return back to normal quicker.

5. Anaemia (iron deficiency) - because you have a lack of red blood cells you have less carriers for your oxygen and so can make it harder when exerted to return oxygen back to your brain.

6. Correct breathing - starving your body of oxygen by shallow breathing or holding your breath during exercise is a definate no-no. Concentrate on your breathing and this will not only get you through your exercise session but can improve your lung capacity and control your heart rate too.

7. Too much too soon - if you have been away from exercise for sometime or are trying something new then the shock to your body can cause spells of dizziness.

If after following this advice, or you still feel concerned about your dizzy spells, then consult a doctor.

MINT SUPERFOOD HEALTH BENEFITS

Peppermint tea is one of the most popular herbal infusions. It's refreshing, the flavor is clean and sweet, and it feels good to drink after a heavy meal. But did you know that mint holds some of the best health benefits?! Recent studies have even showed that if exposed to the peppermint scent a few times a day, it actually lowers your appetite and in return makes you consume less calories per day.

Soothe Your Tummy With Peppermint
In the world of health research, trials have repeatedly shown the ability of peppermint oil to relieve symptoms of irritable bowel syndrome, including indigestion, dyspepsia, and colonic muscle spasms. These healing properties of peppermint are apparently related to its smooth muscle relaxing ability. Once the smooth muscles surrounding the intestine are relaxed, there is less chance of spasm and the indigestion that can accompany it. The menthol contained in peppermint may be a key reason for this bowel-comforting effect.

Potential Anti-Cancer Agent
Interest in peppermint has extended well beyond the digestive tract, however. Perillyl alcohol is a phytonutrient called a monoterpene, and it is plentiful in peppermint oil. In animal studies, this phytonutrient has been shown to stop the growth of pancreatic, mammary, and liver tumors. It has also been shown to protect against cancer formation in the colon, skin, and lungs. These animal-based studies have yet to be matched by equally sound human studies, however.

An Anti-Microbial Oil
Esssential oil of peppermint also stops the growth of many different bacteria. These bacteria include Helicobacter pylori, Salmonella enteritidis, Escherichia coli O157:H7, and methicillin-resistant Staphylococcus aureus (MRSA). It has also be found to inhibit the growth of certain types of fungus as well.

Breathe Easier with Peppermint
Peppermint contains the substance rosmarinic acid, which has several actions that are beneficial in asthma. In addition to its antioxidant abilities to neutralize free radicals, rosmarinic acid has been shown to block the production of pro-inflammatory chemicals, such as leukotrienes. It also encourages cells to make substances called prostacyclins that keep the airways open for easy breathing. Extracts of peppermint have also been shown to help relieve the nasal symptoms of allergic rhinitis (colds related to allergy).

A Rich Source of Traditional Nutrients
Peppermint also delivers a wide range of traditional nutrients. Peppermint is an excellent source of manganese, vitamin C and vitamin A, the latter notably through its concentration of carotenoids, including beta-carotene. Both vitamin C and beta-carotene seem to play a role in decreasing colorectal cancer risk. Vitamin C, the main water-soluble antioxidant in the body is needed to decrease levels of free radicals that can cause damage to cells. Some studies have shown a link between increased vitamin C intake and a decreased risk for colon cancer, possibly by as much as 40%, while other studies have shown that vitamin C intake can help to decrease the incidence of colon tumors. Beta-carotene and other carotenoids have been shown in some studies to decrease the risks of developing both colon cancer and rectal cancer. Carotenoids have also been shown to increase cell differentiation and protect cells against carcinogenic chemicals that could damage DNA. Vitamin A, which is structurally similar to beta-carotene, may help to decrease risk by preventing excessive colon cell proliferation and tumor formation.

In addition to all of the above healing properties, peppermint is a very good source of dietary fiber, folate, iron, magnesium, and calcium, vitamin B2 (based on its few calories and high nutrient density). This high nutrient density and low calorie status qualified peppermint as a good source of omega-3 fatty acids, vitamins B2, potassium and copper.

Information taken from The World's Healthiest Foods website.

HOW MUCH TO EXERCISE EACH DAY

You may have heard the U.S. Surgeon General's recommendation of 30 minutes of physical activity a day. This is intended for people who want to maintain the most basic level of fitness — but not for people who want to lose weight. In a week, 30 minutes a day works out to an expenditure of about 1,000 calories, which is fine if you are looking to maintain your current weight. But if you want to lose, you're going to have to be prepared for a bit more work.

I much prefer the World Health Organization's recommendation of 60 minutes at a time as a starting point for my clients — an hour is ideal to get the most out of your workout and see significant results. Your 60-minute workout sessions should always include a 5-minute warm-up, followed by 50 minutes of your primary cardio or strength-training exercises, followed by at least 5 minutes of cooling down and stretching.

Of course, putting in more time will get you more results — but there's a limit. Excessive intense physical activity releases stress hormones, such as cortisol, into the body. This can actually inhibit weight loss, causing your body to react by storing fat and retaining water out of self-protection. So, to reach your goal, I recommend limiting intense exercise to no more than two hours a session.

Taken from Losing It! with Jillian Michaels.

CHALLENGES PRODUCES RESULT

To strive for something in life, whether that be your career, health or fitness, it's not always an easy task. No, it might actually come as a shock to you how hard you have to work in order to achieve something you really, really want. It might even frighten you how hard or exhausting the task at hand can or will be. Now, you have choices. Is it so hard, frightening and exhausting that you choose to quit the journey. OR... Or do you find your motivation, dedication for the desire of your goal, dig deep inside of you and keep the fight going. It is your choice!

After all, it's your fight. Your desire. Your dream. Your goal. Your journey. People can help you walk down the path, but they can't walk it for you. That is where your own strength will show itself. How much do you want it? How much are you willing to challenge yourself in order to produce the results you want?

Yes, it is YOUR choice!

FEEL ALIVE WITH EXERCISE

Me getting ready for my morning cardio run.

Amazing how much exercise can make you feel awake, feel alive, feel better in general. No it's not fun when the alarm rings early in the morning and you have to drag your sorry ass out of bed, but once you're out there, after the first couple of kilometres, your body wakes up, you get that rush of endorphines, and once you've completed more than what you set out to do during that run, THAT feeling is what we all strive for. Set goals, dig in, complete them and feel proud of yourself accomplishing yet one more thing in life.

FEEL ALIVE!

WORLD'S BEST AB EXERCISE

We're always on the hunt for the best ab exercise, the one that will give us the flat tummy we've always dreamt about. Could this be it? American Sports Council have named the Captain's Chair the most effective ab exercise since it hits the ab muscles from all around. The best part is, you can do it while sitting in your chair at work.

The way to do a correct Captain's Chair:

- Sit in a chair high enough where your feet come off the ground when flexed.
- Sit on your hands.
- Put your body weight onto your hands (as if you're about to lift yourself up off the chair).
- Lift your thighs at least 6-8cm (2-3 inches) from the chair. Hold! Then lower them down again SLOWLY and controlled. Repeat for at least one minute.

You won't get a flat tummy just by doing this exercise, but it will tighten and strengthen your core muscles and it's a good complement to other ab exercises. Cardio is the key to losing fat on your body. I, myself, like running, but find anything that gets your heart rate up to 85% of your max pulse and just go mad with it.

NEW FITNESS PROJECT

Missing in action for a while. Sporadic blog updates. Yep, that's me. What can I say, I've been busy. :) But I've got a new fitness project starting which I will be sharing with you. This project of mine is actually a human, a girl who wants to get in shape and I'm gonna train her. My first pro-bono client! Haha! I've got 5 weeks to reduce her weight, body fat and tone her up. She's gonna look smoking HOT when I'm done with her.

I'm really excited about this, as this will be my chance to see if what I've learnt over the years, from others and my own experience in losing a total of 35 kilos (75 pounds), can be adapted to others as well. I'm sure it can, but it will take hard work, discipline and desire... on both parts. I will be joining her as well. Won't hurt me to tone up even more. ;))

If you have any questions during the process, comment away. Or even better, join us you too. Wherever you are in the world, follow us. Isn't the internet great?! haha.

That said, my feed day is over and I'm looking forward to a nice early run tomorrow morning. Hope Murphy feels up for it. Will get up real early before the heat strikes so he doesn't suffer too much. See ya'll tomorrow. Nite!

BUILD YOUR UPPER-BODY STRENGTH WITH THESE PUSH-UPS

Now that you've been training for a while, you can do sets of push-ups without even breaking a sweat. Feels good, right? Well, maybe it feels a little too good. It might be time to push yourself a bit by introducing some push-up variations to further train the chest, triceps, and shoulders. And that is on top of the Walking Komodo Dragon Alligator push-ups you're already doing in my BodyCombat class... ;)

Here are two advanced push-ups to add to your workout:

Plyo Push-up
Start in your usual push-up position. Slowly lower yourself to the floor. With an explosive burst, exhale and push yourself up, bringing your hands off the floor and clapping them together. Land in the push-up position and repeat. The plyo (for plyometric) push-up increases muscle power by adding extra difficulty. An easier alternative to this move is to do the push-ups on your knees instead of your toes.

Close-Grip Push-up
Start in a push-up position but keep your hands directly under your shoulders instead of out to the side. Your legs should be extended straight out behind you, your feet slightly apart, so you are balancing on the balls of your feet as well as your palms. Keep your elbows pressed firmly against your torso as you slowly lower yourself down. Exhale, press back up to the starting position, and repeat. This close-grip push-up places more emphasis on your anterior shoulder muscles and triceps as well as your chest.

Now, get going! :)

OWN NATURAL MIX

What's this then?! I look like a bumpy toad, huh?! It might look frightening, but this is completely back to nature. All the stuff on the market nowadays say they are good for your skin, and then they are full of chemicals, alcohol, parabens, propylene glycol... and the list goes on. So, in my own search for a non-harsh, non-abrasive scrub and mask, I simply made my own.

I looked around to what others had tried and decided to mix up a blend of oatmeal, sugar, honey and some water... and voilà! We got ourself a mild scrub and mask that is kind to your skin, completely natural and even tastes good...

Give it a try. You'll love your post-smooth skin.

YUMMY SAUCE

Sure, you can! To eat delicious food, that is, while eating helthy. It doesn't have to be boring. Just use your imagination and your taste buds (and calorie counter) to create some excellent tasting foods that suits your palate.

For me, I love my broccoli, green beans and chicken for dinner, all cooked up in a frying pan with water and loads of herbs and spices. However, I miss my sauces, so I came up with a very low-fat, low-calorie, yummy tasting sauce. I mix 1dl of Organic low-fat Yoghurt with some Dijon and regular mustard. DELISH! And only 45 calories for the whole serving. Can it get any better?!

Now, dig in! :)

HOW TO TAKE OFF THOSE LAST 10 POUNDS

You know what I like to call those last 10 or 15 pounds that won't come off no matter what you do? Vanity pounds. The term describes our desire to lose weight that, as far as our bodies are concerned, actually feels healthy. Today's society pressures us to want to look a certain way, so for aesthetic reasons we try to be thinner than our bodies want us to be. Personally, I have gained and lost the same 8 vanity pounds more times than I care to admit.

Losing your first 50 pounds might have been tough, but believe me, dropping those final few stubborn pounds is a whole different challenge. The body struggles to hold on to that last bit of fat for survival purposes. Now, don't get me wrong — you can lose the weight if you want to, but it will require you to muster a tremendous amount of restraint and willpower. If you're really up for it, do the following for 30 days:

1. Cut your sodium to 1,000 mg a day.


2. Drink at least 80 ounces of water daily.


3. Cut out processed foods.


4. Abstain from alcohol.


5. Train at 85 percent of your MHR (maximum heart rate) for 1 hour 5 times a week.

You can do a lot in 30 days — in fact, I can pretty much guarantee you will lose at least 5 pounds. And you'll feel like a rock star!


From LOSING IT! With Jillian Michaels

FAT BURNING INTENSITY MATH

Ever notice the colour-coded exercise "zones" listed on cardio machines? There's a "fat burning" zone, an "endurance training" zone, and so forth. The colors look nice, but how many times have you chosen the "fat burning" zone and watched as your fat stayed put? That's because fat-burning programs keep you at a lower intensity level, when to lose weight you really need to burn big calories. That only happens when you exercise at a higher-intensity level.

Let's look at the math. In a half hour of low-intensity exercise, you might burn 100 calories. Of those 100 calories, roughly 80 percent will be fat calories, meaning that you've burned 80 fat calories. In a half hour of high-intensity exercise, you might burn 300 calories. Of those 300 calories, roughly 33 percent will be fat calories, meaning that you've burned around 100 fat calories.

Get it? Even though the percentage of fat calories burned is higher during a low-intensity workout, you're burning so many more total calories during a high-intensity workout that, percentages aside, you are still burning more fat calories — not to mention the 200 additional carb calories.

So if you only have 20 minutes to work out per day, would you rather burn a minimum of calories altogether strolling on the treadmill? Or would you rather burn a whole bunch of calories RUNNING?! ...and keep the fat furnace burning several hours afterward as well...? Your choice. I know I would sprint it out! :))

THE ART OF WHAT?

Serenity

Feeling a bit overwhelmed having a day off. Restlessness is creeping in my soul and I'm trying to restrain myself. What can I do to be resting optimally? But that's what rest is, doing nothing... or is it? There's so much I could be doing, being productive with my day and then I realise I never get any rest, when I need it. Everyone needs to chill now and again. It's my own fault and maybe it would be easier if I didn't get a huge guilt trip over the fact that I'm not doing anything... Something! That could probably be a start... not to feel guilty when trying to relax. The art of serenity.

I suppose it's a work in progress. A progress I have to figure out. We all have our stuff to deal with and today I'm gonna try to conquer this one of mine.

Have an amazing day all of you!

COMMON DIET & EXERCISE MISTAKES

Many things can go wrong when you under estimate the importance of being meticulous. Before I start mentioning some common mishaps, I want to remind everyone who is JUST starting changing their lifestyle that if you right now have a lot of bad habits, been eating too much for too long time and have many many pounds to lose, you are up for a treat: in the beginning whatever good change you make will show on the scale and in the mirror. Just changing some meals from bad to better, maybe add some walking to the daily regimen you will see changes. However, as the weight drops, so do the results from doing those SMALL adjustments. The less you have to lose the more meticulous you need to be. It always gets harder and harder the better conditioned you are.

Common mistakes:

1. Reading labels on condiments, sauces etc about the calorie content but not the ingredients. In America a serving which has 5 calories or less can be called calorie free. So let us say a little tablespoon of some delicious sauce has 1 gram of SUGAR, it counts as 4 calories and thus voila calorie free. Since you forget that you think it is a free food. You heap up maybe 5 tbsp and suddenly it is 5 grams of sugar. That is 20 calories. If you do that every day for 30 days it comes up to 600 calories. That is a pound of fat in a year you might hold on to due to the little spicy sauce.

2. Forgetting that the fat burning zone doing cardio is not challenging for your body. You are just doing your time. You need to kick it up regularly or your body will get used to the routine. If it gets used to it you will see no further progress.

3. Not counting vegetables. Well, this I understand if you are following any regular diet plans where a cup of broccoli with your dry rice and chicken breast is considered calorie free due to the tiny serving of it, but when you are on the Fighter Diet you better count; 1 pound has about 100 to 150 calories. So if you eat five pounds a day it is a lot. How could you not count that?

4. Thinking you are not having carbs because you are not eating grains at lunch and dinner or after workout. Veggies have carbs. Yoghurt has carbs. There is some carbs in most protein powders. You won’t die ok?

5. Falling into the belief refeeds is a cheat day. it is not. Refeed is carb loading, not junk loading. If you spike your insulin levels with lots of carbs, then add fats, you are getting yourself in trouble since that opens up the fat cells pretty well and you can just scoop in the fats there quickly.

6. Not eating enough vegetables and then get hungry and cheat. Fighter Diet is all about preventive eating. You eat yourself FULL so you won’t SNACK later. If you just cannot stomach a lot of volume, well, then just divide it into smaller meals or snack all day on the veggie amount. However if you just don’t eat you will get too few calories and then comes the craving attack.

7. you change your weight training regimen that built your body because you believe you should do so to get leaner. No, most likely not. You need to diet and do lots of cardio. Don’t change the weight training so drastically because if you change that stimulus you will change your body’s muscle development. you want to keep it but just tighten up? CARDIO and DIET.

8. If you are well trained at a high level, you must keep on pushing the limit in the gym. In cardio too. It is not “dangerous” to get out of breathe, you are supposed to if you train intervals etc. If you can keep a poker face you are not training hard really…

9. Forgetting that in order to train hard you need to take care of your body. massage, stretching, foam rolling. Your body does not “owe” you to keep up with your demands. You have the obligation to take care of it. you do have one body only, treat it with respect.

10. relying to much on your emotional ups and downs. You should not let your emotions run your fitness life. If you don’t want to go train, ask yourself why. because you had a bad day? what are you going to do instead: watch tv?….. Stay committed. Don’t just do what you want but what you should to get to where you want.

11. Not measuring your protein sources. A lot of people read “oh a heaping scoop” and make it one an a quarter scoop just because it must be ok amount. It’s “just protein”. Well that is more calories than the scoop said on the label. Same thing with chicken, meat etc. you don’t KNOW how little 3 oz cooked is until you actually weigh it. it is ridiculously little. Protein is not calorie free.

12. Believing that protein snacks are ok to add to a restricted diet. well, no, not if you are right on spot with how many calories you are supposed to take in. protein is not less calorie rich than carbs. And if you overdo the protein, well, how good is that for your health or the environment for that matter?

13. believing that protein bars are healthy. No they are not. Seriously, check the ingredients. Does it look like health foods? Unless you use the bar for energy needs (which means you are not a dieter, you are into performance or NEED extra calories, for instance you are a distance runner going into hard workout) or it is some kind of fiber supplement bar (I am creating one without crap!), then there is no reason to eat bars. Tastes good? well, hell yeah, check the crap in those bars and you see why!

14. Being afraid of being full. Hey, those fibers and veggies add bulk in your stomach and intestines momentarily. it does not mean you are getting fat. And don’t you dare weigh yourself throughout the day with all that. Seriously. If I did I would be around 130 lbs and I weigh in at 115 on a good day….

From Fighter Diet Blog.

GLYCEMIC INDEX VS GLYCEMIC LOAD

What is the difference between glycemic index (GI) and glycemic load (GL)?

Your blood glucose rises and falls when you eat a meal containing carbs. How high it rises and how long it remains high depends on the quality of the carbs (the GI) and the quantity. Glycemic load, or GL, combines both the quality and quantity of carbohydrate in one ‘number’. It’s the best way to predict blood glucose values of different types and amounts of food. The formula is:

GL = (GI x the amount of carbohydrate) divided by 100.

Let’s take a single apple as an example. It has a GI of 40 and it contains 15 grams of carbohydrate.
GL = 40 x 15/100 = 6 g

What about a small baked potato? Its GI is 80 and it contains 15 g of carbohydrate.
GL = 80 x 15/100 = 12 g
So we can predict that our potato will have twice the metabolic effect of an apple. You can think of GL as the amount of carbohydrate in a food ‘adjusted’ for its glycemic potency.

Want to know more about this subject, go to:
FAQs Common GI Questions