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Fat content in recipes can be reduced in a variety of ways to help with weight loss.

When you’re buying ground beef, look for extra lean ground beef. This type has much less fat than the regular. You can also substitute ground turkey for ground beef. Turkey has a slightly different taste, but it is good and generally costs less than hamburger. Ground turkey is normally very low in fat.

For chicken, white meat has less fat than dark meat. Try to buy boneless, skinless, chicken breasts. These contain relatively little fat. Turkey can be substituted for chicken. Boneless turkey breast is cheaper than chicken breast, and it is a little lower in fat.

Trim as much fat as possible from pork before you cook it. Turkey ham can be a good replacement for real ham. Turkey ham, of course, is really turkey. It really does taste like ham, though, and can be used wherever a recipe calls for ham. Some people can’t tell the difference between the two. Turkey ham has very little fat compared to regular ham.

If you’ve never tried turkey bacon, you’re missing out! Regular bacon is made entirely of fat, with no nutritional value whatsoever. Turkey bacon is not a pork product; it is made from turkey meat. Turkey bacon has little fat (it is usually about 97 percent fats free). It still doesn’t have a lot of nutritional value, but it is relatively low in fat and will give you a little protein. It tastes different from regular bacon, but it is very good!

Tuna can be purchased packed in oil or water. Tuna packed in water contains almost no fat. Tuna packed in oil contains considerably more fat.

Lowfat cream of mushroom and chicken soups are now available at your grocery store. Check the labels to see which one is lowest in total fat grams per serving.

For the recipes that require milk, skim milk can be used without giving up flavor.

For recipes that call for cheddar cheese, there are low-fat and non-fat varieties of cheddar cheese. Most lowfat varieties work well in these types of recipes. The nonfat cheeses usually do not melt very well and aren’t so good for cooking.

Lowfat or nonfat sour cream, cottage cheese, cream cheese, and mayonnaise can be used without sacrificing any flavor.

When frying, you can spray your skillet with nonstick spray or use chicken or beef broth instead of butter to cook with. When baking, you can use reduced-calorie margarine instead of butter, but the texture will not always come out right. You’ve got to experiment a little. Nonfat margarines currently on the market do not bake well at all. Just remember…with baked goods, it’s not always the calorie content per cookie or piece of cake; it’s how many you eat that effects your weight loss!

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Once you have made up your mind to lose weight, you should go into it with a positive attitude. We all know that quick weight loss can be quite a challenge. In fact, for some, it can be out-and-out rough. It takes time, practice and support to change lifetime habits. But it’s a process you must learn in order to have success. You and you alone are the one who has the power for your own weight loss.

Think like a winner, and not a loser – - remember that emotions are like muscles and the ones you use most grow the strongest. If you always look at the negative side of things, you’ll become a downbeat, pessimistic person. Even slightly negative thoughts have a greater impact on you and last longer than powerful positive thoughts.

Negative thinking doesn’t do you any good; it just holds you back from accomplishing the things you want to do. When a negative thought creeps into your mind, replace it reminding yourself that you’re somebody, you have self-worth and you possess unique strengths and talents. Contemplate what lies ahead of you. Losing weight is not just about diets. It’s about a whole new you and the possibility of creating a new life for yourself. Investigate the weight loss programs that appeal to you and that you feel will teach you the behavioral skills you need to stick with throughout the weight loss process. First you should look for support among family and friends. It can be an enormous help to discuss obstacles and share skills and tactics with others on the same path. You might look for this support from others you know who are in weight loss programs and you can seek guidance from someone you know who has lost weight and kept it off.

Diets and weight loss programs are more flexible now than they once were and there are many prepared foods already portioned out. They are appealing and can be prepared in a matter of minutes. Low-fat and low-calorie foods are on store shelves everywhere.

Likely you will need to learn new, wiser eating skills. You will want a quick weight loss routine that gives you some control, rather than adopting one rigid system. Look for one that offers a variety of different eating plans, so you can choose the one that’s best for you.

Keep in mind, too, that your weight loss program will most likely include some physical exercises. Look at the exercising aspect of your program as fun and recreation and not as a form of exhausting and sweaty work. The fact is that physical fitness is linked inseparable to all personal effectiveness in every field. Anyone willing to take the few simple steps to bring themselves back to fitness will shortly begin to feel better, and the improvement will reflect itself in every facet of their existence.

Doctors say that walking is one of the best exercises for any age. It helps the full circulation of blood throughout the body, and thus has a direct effect on your overall feeling of health. There are things such as aerobics, jogging, swimming and many other exercises which will benefit a weight loss program. Discuss the options with your doctor and take his advice in planning your exercise and weight loss program.

Tri Power Team

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Are You Drinking Enough Water to Promote Weight Loss?

Most people have no idea how much water they should be drinking, and we live from day to day in a dehydrated state. We don’t drink enough water.

Without water, we would be poisoned to death by our own waste products and toxins resulting from metabolism.

Water is vital to digestion and metabolism, acting as a medium for various enzymatic and chemical reactions in the body. It carries nutrients and oxygen to the cells through the blood, regulates body temperature and lubricates our joints (this is is particularly important if you’re arthritic, have chronic muscular-skeletal problems or are athletically active).

We need water to breathe; we lose approximately one pint of liquid every day just by exhaling.

If you are not in “fluid balance” you can impair every aspect of your body’s physiological functioning; that includes your weight loss efforts.

Dr. Howard Flaks, of Beverly Hills states:
“As a result of not drinking enough water, many people encounter such problems as excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness (particularly after exercise) and water retention.”

“Proper water intake is the key to weight loss,” says Dr. Donald Robertson, Scottsdale, Arizona. “If people who are trying to lose weight don’t drink enough water, the body can’t metabolize the fat, they retain fluid, which keeps their weight up, and the whole procedure we’re trying to set up falls apart.”

“I’d say the minimum amount of water a healthy person should drink is 10 eight-ounce glasses a day,” he continues, “and you need to drink more if you are overweight, exercise a lot, or live in a hot climate. Overweight people should drink an extra eight ounces of water for each 25 pounds that exceeds their ideal weight.”

Your water intake should be spread judiciously throughout the day, including the evening. Dr. Flaks cautions against drinking more than four glasses in any given hour. Always check with your physician before embarking on a water intake increase for weight loss.

You may ask, “Drinking this much water, won’t I constantly be running to the bathroom?” Initially, yes, because of the hypersensitivity of the bladder to increased fluids. But after a few weeks, your bladder calms down, and you urinate less frequently, but in larger amounts.

There is a difference between pure water and other beverages that contain water.
Water is water. Obviously you can get it by consuming fruit juice, soft drinks, beer, coffee or tea. Unfortunately, while such drinks contain water, they also may contain other substances that are not healthy and actually contradict some of the positive effects of the added water.

Dr. Jerzy Meduski, Los Angeles, California: “Beer contains water, but it also contains alcohol, which is a toxic substance. Beverages that contain caffeine, such as coffee, stimulate the adrenal glands; fruit juices contain a lot of sugar and stimulate the pancreas. Such drinks may tax the body more than cleanse it.”

Another problem with these beverages is that you lose your taste for water.

The way to interpret all of this, therefore, is that the recommended daily water intake means just that–WATER!

Use the purist water available to you and drink plenty of it tot flush out those toxins especially during weight loss.

Tri Power SEO Team

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It is certainly beneficial to your health to lose weight if you are obese or more than just a few pounds overweight. You start out with great motivation and enthusiasm and may find that after a few weeks you have no weight loss. In some instances people are appalled to even find they have gained a few pounds. You may then and there decide to give up trying to lose weight altogether. There are a variety of factors that you may have to look into to find out why your diet is not working. Losing weight is a gradual process which your body needs to adjust to. It’s the same way you gained weight which certainly was not overnight, but rather over months and even years. Before you blame the diet program, the supplements, or anything else consider these points.

Be regimental when you are on a weight loss program

To lose weight you need to be really serious and have the right mental attitude about getting rid of those excess pounds. Most importantly you need to be committed to lose weight for your OWN benefits and not to please some one else. Added to this you have to convince yourself that you CAN really lose weight and also understand that it is going to take some time to achieve your desired goal weight as well.

Do not deceive yourself when you are on a weight loss program.

You are only cheating yourself when you go off the rails when you are trying to lose weight. The end result is going to be that you are disappointed and depressed. You must be consistent in your desire for weight loss and stick to your plan no matter what method you are following. It is hard working sticking to the diet and it means changes in certain habits which may be rather ingrained. Certainly there is nothing wrong with spoiling yourself in the road towards your goals but this does not mean overdoing it. Many people diet during the week and then splurge on weekends eating anything they wish to reward themselves with. You can perhaps reward yourself now and again but be disciplined and sensible about it!

Eat fewer calories.

You must eat fewer calories so that your body can burn off the excess weight. If you are using meal replacement supplements or appetite weight loss suppressants, know what they are actually for and how they work. If you are drinking shakes as meal replacements, then that is exactly what they are; meal replacements. Appetite suppressants mean not feeling hungry. If you buy low calorie foods then it does not mean you can eat more of them to get full. You must reduce the size of the portions, and with time your stomach will shrink and you will get used to them.

Always ensure that you eat the correct types of food.

When you are striving for weight loss you know that there are certain types of foods that you must avoid with even without being told. What you should be eating are fresh fruits and vegetables, and low fat meats that are grilled, not fried. Avoid starches and refined foods and meats as well as cakes and breads. Eating lots of fiber will help to keep you full and you will eat less.

Drink plenty of fluids

The rule of drinking 8 glasses of water to keep your body hydrated is an important one even if you are not on a weight loss program. Obviously for people trying to lose weight this is even more important. Water helps your body get rid of toxins and flush out excess fats. If you do not drink enough water then your diet is apt not to work. Water; and lots of it is vital for good health and necessary for every part of your body.

Make sure you get enough exercise

The majority of people really do not like to exercise, although it is crucial for weight loss. Getting enough exercise does not mean joining a gym. Simple exercises like walking, running playing and even cleaning your home all add up to burning calories. If you are using exercise, great. They are designed for a purpose so make them work for you. It is necessary to try and do at least 20 minutes of strenuous exercise per day for weight loss. Good aerobic exercise videos are available on the market. You can start learning with the beginners program and work your way through to advanced level. If you punish yourself with too much exercise you are going to stop doing any. Try and make exercise fun and enjoyable. I know this is easier said than done but there are ways to burn calories that are not punishments

Fix your sleeping routines.

A routine of getting enough sleep and following a daily routine is essential for good health. In today’s 21st century modern living it is hard to manage stress and family life and sustain weight loss. It is vital to get enough relaxation and rest properly at night. Going to bed at set times is the first step into starting a healthy routine. Try and get up each morning at the same time as well. When you are following a weight loss program your body needs to adjust and renew itself. Good quality rest and sleep are necessary to help you shed your pounds.

Set goals that are Realistic and achievable

As previously mentioned people expect too much of themselves when following a weight loss prpgram. You need be realistic in your goals to shed those pounds. Keep a blog on the Internet or diary to track your progress and do it one pound at a time, make it fun watching your progress. If you set high goals you will end up being disappointed. Take all the above tips into consideration in your weight loss program. Choose your supplements and diet carefully and be determined and never distracted. In the long term it will end up being worth it.

Marg Roukens

202-657-5874

SKYPE: Skype Me

Tri Power Team

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Everyone is talking about it – “metabolism”, but what is it? It’s the process of converting food to energy (movement and heat). Metabolism happens in your muscles and organs and the result of it is what we generally refer to as “burning calories” resulting in weight loss.

“Basal metabolism” is the metabolic rate or caloric expenditure needed to maintain basal body functions such as your heart beating, breathing, muscle tone, etc. It’s how fast your “motor” is running when you’re still in a reclined position or sleeping. Basal metabolism accounts for about 75% of the calories you burn on a daily basis!

The good news is that there are many ways you can kick start your metabolism! The more of these you’re able to incorporate into your life, the more you’ll boost your metabolism. That means you’ll be burning more calories 24 hours a day encouraging weight loss!

Always eat breakfast! Skipping breakfast sends the message to your body that you’re starving because you haven’t had food in 18+ hours. As a protective mechanism, your metabolism slows down. Food, especially complex carbohydrates, feeds your metabolism.

Eat earlier in the day! Research has demonstrated that you can achieve weight loss simply by eating a substantial breakfast and lunch, and a light dinner. Dinner should be eaten as early as possible, preferably at least four hours before bedtime.

Never eat less than 1200 calories per day! Less than 1200 are usually not enough to support your basal metabolism and thus will slow your metabolism.
You can’t have successful weight loss with a slowed metabolic rate.

Snack frequently! Complex carbohydrates (fruits, vegetables, and grains) fuel your metabolism. Also, snacking prevents you from becoming too hungry. The hungrier you are the less control you have over what and how much you eat, that may lead to binge eating.

Eat more carbohydrates (food from plants), and less fat. Carbohydrates boost your metabolism and have fewer calories per weight than fat.

Do some type of aerobic exercise (walking, jogging, swimming, cycling, aerobic dancing, etc.) on a daily basis (preferably in the morning)! Forget this twice-a-week stuff. Our bodies were designed to be active on a daily basis! When we are, our metabolism soars and weight loss is eminent!

In addition to your regular aerobic exercise, take a brisk 10 to 15 minute walk at lunch or in the evening. This serves to boost your metabolism even more!

Tone your muscles with weight training three days per week. Toned muscles send your metabolism through the roof. This helps, just do it!

Look for situations to be active. Park as far from the store as you can rather than looking for the closest parking spot. Use the stairs rather than the elevator, a broom rather than a blower, etc. Look for the “hard” way to do things!

Avoid alcohol! Alcohol depresses your metabolism and stimulates your appetite which is contrary to weight loss. Not good news just before the holiday season but hey, we want to fit into that nice little dress.

Drink 60+ ounces of water a day. Your metabolism needs plenty water to function properly. Carry a bottle of water with you and drink frequently throughout the day to flush away those toxins.

Get started today! You’ll feel better and your metabolism will be in top shape for all weight loss efforts.

Marg Roukens

202-657-5874

SKYPE: Skype Me

Tri Power Team

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Recently, quick weight loss has become an alarming concern for many people, teens included. The urgency for weight loss, has teenagers looking for weight loss tips and lose weight quickly programs. There are several of these programs which are available but most are not geared toward the still growing teen in terms of health and nutrition.
With a strong desire for weight loss many times they are mislead to using the wrong and sometimes unsafe methods.

They should first remember that the program used should be a healthy way which will improve their eating habits and provide the nutrition they need in their developing years. There are some simple weight loss tips to help teens to achieve their desired weight goals.

Now, it is time for you to check your calories intake and the nutritional value of the foods and drinks. Do you know that a 12 ounce can of soda have around 100 calories and 10 teaspoons of sugar without any nutritional value? These calorie filled drinks and foods give nothing or very little amount of nutrition to the body. So you should switch to those drinks and food which provide vitamins and other nutritive values.

Some teen try to opt for crash diet which actually lead them towards gaining weight in the long run. The diet which cuts down calories too extreme can lower the metabolism rate of the body. Other consequence will be storing food as fat. Do not go the crash diet way as it does not only slow down the metabolism level but also can give a negative impact on the growth of the body.

One thing every individual should remember is that breakfast is the most essential meal of the day. By eating after waking up from sleep can actually boost the metabolism rate and energizes the body for the whole day. The breakfast should be substantial like a bowl of whole grain cereal, skim milk, apple and yogurt as an example. You can actually experience weight loss with a good nutritional start to your day.

Try to avoid fast food restaurants and bars. They offer a variety of food which is full of calories and fat. Limit yourself from visiting these places and eat nutritive food at home which lesson the cravings to have fast food or unhealthy food. Lose weight smart.

Regular exercising is also a great way to boost up the metabolism level. Do 30 minutes of structured exercises 3 to 4 times in a week to improve health and encourage weight loss. You can also take up the outdoor activities such as sports, gym class, swimming, dancing or any activity that’s fun to you.

These are some of the natural ways for teenagers to loose weight without any medicines. So try to opt in to the natural ways for weight loss and start working on it and after a while you will surely find a beautiful change in your life.

Marg Roukens

202-657-5874

SKYPE: Skype Me

Tri Power Team

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What foods should you keep in your diet – should you eat bread, should you ban cheese because of its fat content?
Getting back to weight-loss basics is simple; your weight is a balancing act, but the equation remains; if you eat more calories than you burn, you gain weight.

Because 3,500 calories equals about 1 pound of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you’d lose approximately 1 pound a week (500 calories x 7 days = 3,500 calories).

Cutting calories doesn’t have to be difficult. In fact, it might be as simple as forgoing one extra item a day, swapping foods or trimming serving sizes. The number of calories you save is likely to translate into pounds lost.

So it really doesn’t matter what diet you choose. You don’t need to follow any diets at all: you just need to eat fewer calories than those you burn up. If you do that, you will experience weight loss.

The right way to diet and weight loss is done slowly, over time, and while eating a balanced diet with plenty of healthy foods. You gained the weight gradually, and you can lose weight the same way. The big benefit of losing weight slowly is that you re-educate yourself about food, eating, and exercise.

I’ve been a yo-yo dieter for years, and it never worked. I was a weight loss expert – I know dozens of ways to lose weight fast. Keeping the weight off was the challenge. Fast weight loss programs taught me nothing about food – and I thought about food every second I was dieting.

As soon as the diets ended, I went back to eating the way I always had. And no surprise, put on weight again, the way I always had.
Doing weight loss slowly was a thrill: the weight just drifted off without me noticing. Since I never weighed myself, the only way I knew I was losing weight was that my clothes were much bigger on me. I needed belts, and got into my “skinny” clothes again.

Changing one habit at a time (smaller portions, daily exercise, and better food choices) is doable. You don’t have to think about it. And you don’t have to “diet”. You’ll lose weight the same way you put it on, and along the way, you’ll have more energy, and you’ll look great. Fast diets can leave you looking tired – because you are. Your face is pale, you’re your skin looks faded.

If you’ve tried fast weight loss and have always put on weight again, try the slow route. You may be surprised and pleased at how well it works.

TriPowerTeam.com

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The only way to lose weight is to eat fewer calories than the body uses. Anyone wanting weight loss, need to learn how to apply this concept, while keeping the energy level up. Before a diet is attempted, one should have a body fat analysis done to assess weight loss needs and set reasonable goals. Many believe they need to lose weight because of a number on a scale. However, chances are we may have a high proportion of muscle (which weighs more than fat) compared to fat, in which case weight loss may impair performance.

Follow these tips for healthy weight loss:,

1. A gradual weight loss of 1-2 pounds a week, allows for weight loss without irritability, fatigue, and weakness.

Creating a daily deficit of 500 calories is the most effective way to create long-term weight loss. This can be done by reducing daily your caloric intake by 500 calories, increasing physical activity by 500 calories, or by combining physical activity and caloric intake to create a 500-calorie deficit.

2. Choose a variety of foods from all of the food groups in the Food Guide Pyramid.

Don’t cut calories too low. This can slow metabolism and make it difficult to consume the necessary nutrients for performance and health.

3. Don’t skip meals.

Food intake at regular intervals, three or more times a day, is necessary to fuel the body. Also, waiting until you’re “starved” to eat can lead to binge eating.

4. Eat smaller food portions.
Decreasing your portion sizes will help cut caloric intake.

5. Drink plenty of water to prevent dehydration.

In addition to water, plain ice tea and caffeine-free, artificially sweetened drinks can also help reduce daily caloric intake and help to keep you hydrated.

6. Eat slowly.

It takes time for the body to adjust to the food eaten and to send a satiety signal to the brain. Eating slowly helps prevent overeating by allowing time for this signal to take effect.

7. Calories from all the food and drink you swallow adds up.

Some foods provide more calories than others. Foods that are high in fat, generally are higher in calories. Choosing low-fat foods can aid in weight loss by reducing total calorie intake. Loading up on foods naturally high in fiber, such as fruits, vegetables, legumes, and whole grains, and limiting high fat items like cheese, butter, oil, whole milk, red meat, and sweets will aid in these recommendations. Although excess fat intake leads to weight gain, a certain amount of fat is necessary to maintain good health and performance.

8. Eat bigger meals earlier in the day, when activity is greatest and smaller meals in the evening.

Eat meals and snacks throughout the day to maintain blood glucose and energy levels. During the evening, activity is usually minimal. As a result, a large meal will more likely be stored as fat. A moderate-size evening meal will help maintain glycogen levels.

Weight loss should be done by reducing calories and increasing physical activity. Avoid fad and gimmick diets that promise quick or easy weight loss. In these cases it’s usually due to water and muscle loss. Fad and gimmick diets may give a quick fix, but they can have undesirable effects on performance and health.

Marg Roukens

202-657-5874

SKYPE: Skype Me

Its Good Business

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Well, some of those handy weight loss tips might be a good idea.
First of all, there is a double bonus to be gained from throwing out the glossy magazines and switching off the television set. You have no excuse for sitting on your lazy behind and being brainwashed by all that stuff. So get up off that chair and MOVE!

Yes, the first of my unbelievably simple, yet powerfully effective quick weight loss tips is as common sense as they come. You probably thought I was going to come out with something radical or incredibly new. Nope. Simple is best every time. You are probably thinking that you could have figured that one out all by yourself without reading it here.

You are quite correct.

But would you have done it? Be brutally honest with yourself now. If you hadn’t read it right here right now, would you have thought to switch off the television and get up and move your body? No way! The television has people locked into it like heroine addicts. Once it has you in its clutches, you will sit where you are and watch the whole episode of whatever because you want to see how it ends.

Yes you do!

Well, I can tell you right now that if you can’t break out of that cycle, you are doomed to be overweight and that’s no word of a lie. You have to be able to get back in control of your mind and switch the dang thing off. Walk away from it and go and do something that involves action, motion and exercise!

One of the main things about quick weight loss is that it is all up to you the individual to do it for yourself. You have to want it badly enough and then you have to make your mind up that you are going to do it for yourself. You cannot depend on anyone else, just you! You have to get creative and make some choices that benefit you. Be a little selfish! Use your imagination and find some ways of getting exercise that are going to be fun and enjoyable, because if you don’t enjoy doing it, you won’t do it!

Exercise doesn’t have to mean going to a gym or playing a sport or doing anything that you don’t like. It does mean finding something that you do enjoy doing that involves some exertion on your part. Something as simple as walking can be an enjoyable way to get plenty of exercise and start the process of improving your overall levels of health and fitness which will lead to weight loss.

Do you have a dog? Then take it out for lots of long walks (unless you live in a bad part of a city, then maybe walking through crime ridden streets is not such a great idea!). If you live near a park that’s the perfect place to walk around and get your lungs full of something approaching fresh air! If you are in the country great, you are all set.

Do you like to swim? Well, there’s another great way to get some exercise and have fun at the same time. Get together with friends and make a real party of it! This is my favorite exercise activity for quick weight loss.
Do you like to play some kind of team sport? Find out if there are any groups in your area of people in a similar situation to you so you don’t end up joining a group of super-fit people and feel bad.
Always, always, always strive to better yourself. Aim for a target weight that you want to be and then keep your body moving until you achieve it. If you really really want it, you will get it!

Marg Roukens

202-657-5874

SKYPE: Skype Me

Tri Power Team

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When you start your weight loss journey, it’s all about losing weight.

If you’re overweight, you want to lose weight. That’s a given. But how much weight do you want to lose? If you set an unrealistic
weight goal, you’re setting yourself up for failure.

How Much Should You Lose? You don’t have to go to extremes. You don’t have to take extreme diet pills and potions. It’s okay to enjoy some of your favorite food or take a few days off from
exercise. You don’t have to cut food groups out, exercise seven days a week, and torture yourself to see real results.

Look at weight loss as a permanent strategy. You will never be able to go back to the lifestyle you had which piled on the weight. You
need to develop healthy new habits of thinking and doing.

Unfortunately, the media and the weight loss industry mess with our minds. Most of us have no idea what our weight goal might
realistically be.

Think of yourself as a healthy, fit person, who loves to eat good nutritious food, and to exercise. Your weight loss battle is already won
in your mind.

Why not set mini targets? For example, if you have 50 pounds to lose to meet what you think might be your goal, aim for a ten pound weight
loss, and see how you feel.

Setting a mini target helps because it’s achievable. If you change one habit – eating an apple and piece of cheese for a snack, rather
than a couple of donuts – you can achieve this goal very quickly.

However, as time goes on, and you get close to your goal weight, it’s about keeping the weight off over time. You need time to stick to
your new way of eating and exercising.

As you progress with your weight loss effort, you’ll gain energy and confidence. That might spur you into more weight loss, and you will then see yourself in a new
light and feeling great. Your life and health will change drastically for the better.

Marg Roukens

202-657-5874

SKYPE: Skype Me

Tri Power Team

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