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Mermaid
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Virian Fitness Boot Camp
« on: 2003-09-15 13:19:43 »
Reply with quote

The Virian bootcamp is a six week challenge!

Start Date:Sept 18, 2003
End Date  : Oct 30, 2003

The idea of the virian fitness bootcamp challenge is to get you:

#1 motivated

#2 committed to the challenge

The idea is to shape up in six weeks. By that, I mean discipline and dedication. Working towards a goal, no matter how big or small.

If you are the kind of person who grabs a pop tart for breakfast, jumping in and out of your drivers seat on your way to work and running high on caffine jitters all day long, here is an opportunity to step out of denial and shatter the ugly life style.

When you join, please state your goal. You goal can be a 15 minute walk twice a day or trying to quit smoking or jumping rope 100 times/day. It could be eating healthy by cutting your sugar consumption by half or making sure that you take a nice healthy dump every morning. It could be jogging down to see the sunrise or pumping iron in the mornings.

As a believer in the idea that we tend to work better when we are held accountable and when we receive appreciation for our efforts, I invite all virians to take up this challenge to get rid of a bad habit or include a brand new good one in your lives.

State your goal and keep visiting this thread to register progress every week(every thursday). When you do not make your weekly posts, we'll have to assume that you couldnt keep up with the challenge. Those who do not enter their stated goals by september 18 are not part of the challenge. Sticking to the start date and end date is crucial. And yes, there is a reason there was not a lot of time given for you to ponder on making a list of your goals because you *know* what you have to do. It's right there at the back of your head, nagging you in the annoying whispery voice. Listen to it. Procrastination sucks. Buckle up.
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RE: virus: Virian Fitness Boot Camp
« Reply #1 on: 2003-09-15 14:51:22 »
Reply with quote

What a splendid, if daunting, idea! And all the more splendid for
emanating from the formidable Mermaid from whom I have not heard in a
very long time.
Hmm...
I'll get back to you on this one.

Fond Regards
Blunderov

> -----Original Message-----
> From: owner-virus@lucifer.com [mailto:owner-virus@lucifer.com] On
Behalf
> Of Mermaid
> Sent: 15 September 2003 1920
> To: virus@lucifer.com
> Subject: virus: Virian Fitness Boot Camp
>
>
> The Virian bootcamp is a six week challenge!
>
> Start Date:Sept 18, 2003
> End Date  : Oct 30, 2003
>
> The idea of the virian fitness bootcamp challenge is to get you:
>
> #1 motivated
>
> #2 committed to the challenge
>
> The idea is to shape up in six weeks. By that, I mean discipline and
> dedication. Working towards a goal, no matter how big or small.
>
> If you are the kind of person who grabs a pop tart for breakfast,
jumping
> in and out of your drivers seat on your way to work and running high
on
> caffine jitters all day long, here is an opportunity to step out of
denial
> and shatter the ugly life style.
>
> When you join, please state your goal. You goal can be a 15 minute
walk
> twice a day or trying to quit smoking or jumping rope 100 times/day.
It
> could be eating healthy by cutting your sugar consumption by half or
> making sure that you take a nice healthy dump every morning. It could
be
> jogging down to see the sunrise or pumping iron in the mornings.
>
> As a believer in the idea that we tend to work better when we are held
> accountable and when we receive appreciation for our efforts, I invite
all
> virians to take up this challenge to get rid of a bad habit or include
a
> brand new good one in your lives.
>
> State your goal and keep visiting this thread to register progress
every
> week(every thursday). When you do not make your weekly posts, we'll
have
> to assume that you couldnt keep up with the challenge. Those who do
not
> enter their stated goals by september 18 are not part of the
challenge.
> Sticking to the start date and end date is crucial. And yes, there is
a
> reason there was not a lot of time given for you to ponder on making a
> list of your goals because you *know* what you have to do. It's right
> there at the back of your head, nagging you in the annoying whispery
> voice. Listen to it. Procrastination sucks. Buckle up.
>
> ----
> This message was posted by Mermaid to the Virus 2003 board on Church
of
> Virus BBS.
>
<http://virus.lucifer.com/bbs/index.php?board=54;action=display;threadid
=2
> 9265>
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Re:Virian Fitness Boot Camp
« Reply #2 on: 2003-09-15 15:41:32 »
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Wooooo

I'm up for this.

nice post Mermaid

Kid
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Re:Virian Fitness Boot Camp
« Reply #3 on: 2003-09-15 15:51:53 »
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That's an excellent idea! I think I might take part in this challange when it begins...
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RE: virus: Virian Fitness Boot Camp
« Reply #4 on: 2003-09-15 16:19:57 »
Reply with quote

[Mermaid]
The Virian bootcamp is a six week challenge!

Start Date:Sept 18, 2003
End Date  : Oct 30, 2003

The idea of the virian fitness bootcamp challenge is to get you:

#1 motivated

#2 committed to the challenge

The idea is to shape up in six weeks. By that, I mean discipline and
dedication. Working towards a goal, no matter how big or small.

If you are the kind of person who grabs a pop tart for breakfast, jumping in
and out of your drivers seat on your way to work and running high on caffine
jitters all day long, here is an opportunity to step out of denial and
shatter the ugly life style.

When you join, please state your goal. You goal can be a 15 minute walk
twice a day or trying to quit smoking or jumping rope 100 times/day. It
could be eating healthy by cutting your sugar consumption by half or making
sure that you take a nice healthy dump every morning. It could be jogging
down to see the sunrise or pumping iron in the mornings.

As a believer in the idea that we tend to work better when we are held
accountable and when we receive appreciation for our efforts, I invite all
virians to take up this challenge to get rid of a bad habit or include a
brand new good one in your lives.

State your goal and keep visiting this thread to register progress every
week(every thursday). When you do not make your weekly posts, we'll have to
assume that you couldnt keep up with the challenge. Those who do not enter
their stated goals by september 18 are not part of the challenge. Sticking
to the start date and end date is crucial. And yes, there is a reason there
was not a lot of time given for you to ponder on making a list of your goals
because you *know* what you have to do. It's right there at the back of your
head, nagging you in the annoying whispery voice. Listen to it.
Procrastination sucks. Buckle up.

[Kalkor]
Agreed! Procrastination is canned apathy, imho! With that in mind, I'm going
to take this opportunity to enlist the entire CoV's assistance in doing
something I've needed to do for quite a long time. Quit Smoking. Aside from
the health reasons, as most of you know I'm training for a career that
really requires me to not be a tobacco smoker at all: clients can smell it
on me even when I can't, and it just doesn't promote that medical
professional appeal that I would like to cultivate.

So, some questions: How long does it take until you would label the average
cigarette quitter "completely quit"? Will it fit within the 6wk timeline?
I'd like to set a date for my "last cigarette" so that I can plan and take
advantage of as many schemes and tactics and whatnot for quitting. So. Would
a date like October 6th (3 weeks from today) qualify me? That would give me
24 days until the deadline. If I have not smoked any tobacco for 24 days,
would that be considered a provisional “quit”?

Also, would anyone out there like to suggest strategies, tactics, shortcuts,
and helpful hints to quitting? I know that what it really comes down to is
willpower of sorts, but any help helps ;-}

Kalkor

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Re:Virian Fitness Boot Camp
« Reply #5 on: 2003-09-15 16:33:41 »
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Greetings, Kalkor!

I think what you are trying to do is a great thing, trying to quit smoking. I am not a smoker, so I don't really have any tips to help you, but you got my support all the way through this program. I believe that if you really want to quit, it will become possible. You've really modivated me to think about something I should consider giving up a habit of, and therefore I will be thinking about what I am going to do to take part in this event.

I've got your back!

Pedro
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RE: virus: Virian Fitness Boot Camp
« Reply #6 on: 2003-09-15 16:51:36 »
Reply with quote


Quote from: Kalkor on 2003-09-15 16:19:57   

So, some questions: How long does it take until you would label the average cigarette quitter "completely quit"? Will it fit within the 6wk timeline?

[Mermaid]I am not a smoker, Kalkor. I cant help you a lot there.  But enrolling for the 6 wk bootcamp is a step in the right direction. Habits we pick or drop during the 6 week challenge should be something we carry on or avoid in the long term too. The six week window is only to make sure that people get motivated and it is also to serve as a 'kick start'.


Quote from: Kalkor on 2003-09-15 16:19:57   

I'd like to set a date for my "last cigarette" so that I can plan and take advantage of as many schemes and tactics and whatnot for quitting. So. Would a date like October 6th (3 weeks from today) qualify me? That would give me
24 days until the deadline. If I have not smoked any tobacco for 24 days, would that be considered a provisional “quit”?

[Mermaid]If you make a decision within the challenge period and stay true to your decision throughout the six week period, then you win. I am guessing that six weeks is sufficient time for most of us to get used to the idea of a change and crawl towards it slowly, but surely.

[Mermaid]As for me...I am walking 15minutes x 2 everyday. and make sure that I see at least 2 sunrises + 2 sunsets every week. I am going to reduce my sugar intake to about 3 tablespoons a day.(Thanks Jonesey from #immortal) and start cooking more at home! I am also inching towards what I consider my middle age(best case scenario), so I am cutting down my dairy consumption by half..exactly 50% and probably up the calcium accordingly.
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RE: virus: Virian Fitness Boot Camp
« Reply #7 on: 2003-09-15 17:01:10 »
Reply with quote

> [Kalkor]

[Bl.]
<snip>
> Also, would anyone out there like to suggest strategies, tactics,
> shortcuts,
> and helpful hints to quitting? I know that what it really comes down
to is
> willpower of sorts, but any help helps ;-}
</snip>

I haven't smoked a cigarette in two years - this from being a two packs
a day man. I am however still addicted to nicotine. I take it orally in
the form of little tobacco bags known as 'Svenskt Snus'. I graduated (?)
to these from the Nicorette chewing gum. (The Patches also work,
especially at first) So I am halfway towards ridding myself of an
addiction. Already this has been VERY beneficial to my lungs.

I think nicotine replacement therapy is very helpful. Essentially, you
are probably battling two simultaneous addictions; the physical
addiction to the nicotine and the psychological addiction. The action of
smoking becomes incorporated into one's mannerisms and routines. I used
to punctuate my life with cigarettes. For instance, before undertaking a
new task, it would first be necessary for me to gather myself with a
cigarette. The action of smoking became a ritual that was associated
with many activities. It is necessary vanquish this mindset. I think
this is the first step to take. Once you have done so, the rest is
simpler.

Possibly the most important factor is having a positive reason for
ditching the fags. You should try to take the view that it is not an
onerous necessity but a positive freedom that you are embracing.

Hope that helps.

Hmm. Maybe I should use boot camp to administer the coup de grace to my
own addiction. And lose some weight too!

Best Regards
Blunderov


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Re:Virian Fitness Boot Camp
« Reply #8 on: 2003-09-15 18:42:15 »
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[Blunderov]
I take it orally in the form of little tobacco bags known as 'Svenskt Snus'.

[Casey]
Hey, Blunderov!  Snus is something I haven't heard of in a couple of years; since my
trip to Sweden, at least.  I'd have to agree that using 'snus' over the course of a week
sidelined my own smoking habit.  Unfortunately, or fortunately (depending on your pov), it is not sold in the US.  In fact, I think it's illegal.  Anyway, your post brought me back to Sweden for a few minutes. 

Kalkor, I've been experimenting with smoking cessation for a while now.  I was speaking with a friend of mine and she recommended that I rate each cigarette from 1-3.  For example, I enjoy a cigarette with my coffee, so that would be ranked a 3.  The same could be applied to my after-dinner cigarette.  A cigarette with a rank of 2 might be one in which you smoke when you feel stressed out for whatever reason.  A cigarette with a rank of 1 would be the cigarettes you smoke when you are idle and bored.  The ranking scheme is dependent upon you and falls entirely within your judgement.  Apply the rankings as you see fit, in other words. 

After a week of using this rating system you can decide to eliminate all cigarettes that you've ranked as 1's.  Replace the cigarette with something else, ie. a big glass of water, chewing gum or a brief walk outside (anything that may help curtail your craving).  Then, apply the same methodology to cigarettes you've ranked as 2's, and then finally to cigs ranked as 3's.  Granted these will be tough times.  But, when you apply a rank to each cig you do get a better idea of which cigs you truly enjoy, as opposed to those that you feel compelled to smoke because of it's addictive properties.

I've discovered that 1/2 of the cigs I smoke are 1's.    Thus, my smoking has been reduced to ~1/2 pack/day.  Granted, there'll be times when you might falter; but, don't let that dissuade you from going back on the plan.  Remember, just because you quit doesn't mean that you've kicked the habit.  The habit remains with you.  It's up to you and any other ex-smoker to continually apply maintenance to your non-smoking habit. 

Good luck!
Casey

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Re: virus: Re:Virian Fitness Boot Camp
« Reply #9 on: 2003-09-17 03:36:55 »
Reply with quote

...if  i get the gist of this i should find something i want to do or
change.  smoking is something i still absolutuley enjoy, so i have no desire
to quit....but i could offer a weight loss.  i am currently about 189lbs and
should be about 175lbs. at 6ft this would be a nice effect since i am in the
end of my youth (32) AND I would like to be the lean mean fighting machine i
  could be. am i getting the idea somewhat?



DrSebby.
"Courage...and shuffle the cards".





----Original Message Follows----
From: "Pedro" <gothicbob@neovampire.com>
Reply-To: virus@lucifer.com
To: virus@lucifer.com
Subject: virus: Re:Virian Fitness Boot Camp
Date: Mon, 15 Sep 2003 14:33:41 -0600

Greetings, Kalkor!

I think what you are trying to do is a great thing, trying to quit smoking.
I am not a smoker, so I don't really have any tips to help you, but you got
my support all the way through this program. I believe that if you really
want to quit, it will become possible. You've really modivated me to
think about something I should consider giving up a habit of, and therefore
I will be thinking about what I am going to do to take part in this event.

I've got your back!

Pedro

----
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BBS.
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RE: virus: Virian Fitness Boot Camp
« Reply #10 on: 2003-09-17 04:05:38 »
Reply with quote

...on the other hand, i have been smoking for 12 yrs now.. a little less
than a pack a day, and i love it. i have absolutely no desire to quit.  if i
wanted to quit i would.  i have often asked myself if i could go back in
time and NOT start smoking, would i?  i really think that i might still be a
smoker.  the pleasure is immense...and the price to be paid is very
theoretical and will ony be paid when im an old man. i have no fear of
paying the price for the joys i savour today.  it's the truest form of
sincerity.



DrSebby.
"Courage...and shuffle the cards".





----Original Message Follows----
From: "Blunderov" <squooker@mweb.co.za>
Reply-To: virus@lucifer.com
To: <virus@lucifer.com>
Subject: RE: virus: Virian Fitness Boot Camp
Date: Mon, 15 Sep 2003 23:01:10 +0200

> [Kalkor]

[Bl.]
<snip>
> Also, would anyone out there like to suggest strategies, tactics,
> shortcuts,
> and helpful hints to quitting? I know that what it really comes down
to is
> willpower of sorts, but any help helps ;-}
</snip>

I haven't smoked a cigarette in two years - this from being a two packs
a day man. I am however still addicted to nicotine. I take it orally in
the form of little tobacco bags known as 'Svenskt Snus'. I graduated (?)
to these from the Nicorette chewing gum. (The Patches also work,
especially at first) So I am halfway towards ridding myself of an
addiction. Already this has been VERY beneficial to my lungs.

I think nicotine replacement therapy is very helpful. Essentially, you
are probably battling two simultaneous addictions; the physical
addiction to the nicotine and the psychological addiction. The action of
smoking becomes incorporated into one's mannerisms and routines. I used
to punctuate my life with cigarettes. For instance, before undertaking a
new task, it would first be necessary for me to gather myself with a
cigarette. The action of smoking became a ritual that was associated
with many activities. It is necessary vanquish this mindset. I think
this is the first step to take. Once you have done so, the rest is
simpler.

Possibly the most important factor is having a positive reason for
ditching the fags. You should try to take the view that it is not an
onerous necessity but a positive freedom that you are embracing.

Hope that helps.

Hmm. Maybe I should use boot camp to administer the coup de grace to my
own addiction. And lose some weight too!

Best Regards
Blunderov


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RE: virus: Virian Fitness Boot Camp
« Reply #11 on: 2003-09-17 10:01:39 »
Reply with quote

I think Mermaids idea is excellent.

A few months ago I weighed myself and had an horrible shock. I was 123kg
(271 lbs) fully ten kilograms heavier than my father was at his fattest
(when he was alive) and an impossible 33kg (72 pounds) from my lightest
adult weight. My father was 6'3'', I am 6'1''. I always thought of him as
very fat.

"How did this happen?" I asked myself. This incredible deterioration had
taken place over 5 years. Steady eating (healthy but massive portions),
regular drinking and no-exercise.

Now I am not blubbery fat like you might be imagining. Like my father and I
carry the fat well on a massive skeletal and muscular frame. I have a huge
belly, but my legs and arms are muscular. I am a classic barrel on stilts,
the highest heart risk type. My dad died at 59 from a massive heart attack.
My grandfather at 56, ditto.

I needed to take urgent action.

Back in 1995 I had managed to stop a 40 Marlboro a day smoking habit with
relative ease. In 1998, fairly overweight, I went on gym binge and shrank
down to a skinny (for me) 87kg. I did this with a brutal regime of swimming
2km (circa 85x25m) then doing an hour of cardio followed by a weight session
6 days a week. I maintained this for about 5 months before my immune system
gave up. I was weak and gaunt, then I contracted Chicken Pox. My game was
up. I backfired massively and a huge homeostatic urge pulled me right back
towards my genetic baseline of above average adiposity.

Five years of being in a happy relationship, good (but sedentary) jobs,
heavy eating and drinking combined with a the self-fulfilling nature of
obesity (fat encourages fat, absorbs corrective hormones and peptides, it
messes with the endocrine hunger controls etc.) and I was a fat man. A VERY
fat man.

I resolved to go for a long term, slow-but-sure weight AND health management
approach. The flash fire method I tried before failed, so I resolved to lose
no more than 2lbs a week through a combination of moderate exercise and some
dietary changes.

I realized that I need to sew exercise into the fabric of ordinary
operations so I started cycling to work (which is 5.5 miles from my home).
This warms me up for either a gym session or Yoga class every week night. I
try to do a gym session or Yoga class over the weekend, but it is optional.
I have stopped drinking during the working week (except for special occasion
or a very occasional glass of wine). I now calorie count, which is super
easy because everything here in the UK is clearly labelled with exact
nutritional values. Given my size, my basal calorific intake needs to be
around 3000 calories just to be static ( I used a formula in the superb book
Warriors by Robert Paterson -
http://www.amazon.co.uk/exec/obidos/ASIN/0749921668/ ). To lose weight I
simply need to cut that by 500 calories a day. This is surprisingly easy
when one sees where most of our calories come from.

I have shrunk from 123kg at the beginning of July 2003 to just over 112kg
now. I have another 12 kilos to go on my way to my first waypoint of 100kg.
After that I think weight loss will be very slow.

I am finding the standard benefits are abundant (more energy, better mood,
better sleep, greater alertness) and there are already supplementary
benefits such as I no longer suffer from the chronic heartburn I suffered
for the last few years (necessitating a packet of Rennies every day). The
biggest changes have been meta

If anyone wants a list of books, software (spreadsheets), websites, methods
and techniques the let me know and I will post them.

Regards

Jonathan













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Re: virus: Virian Fitness Boot Camp
« Reply #12 on: 2003-09-17 11:14:20 »
Reply with quote

From: "Jonathan Davis" <jonathan.davis@lineone.net>
> If anyone wants a list of books, software (spreadsheets), websites, methods
> and techniques the let me know and I will post them.

Yes, please
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RE: virus: Virian Fitness Boot Camp
« Reply #13 on: 2003-09-17 13:18:35 »
Reply with quote

[Jonathan]
I think Mermaids idea is excellent.

A few months ago I weighed myself and had an horrible shock. I was 123kg
(271 lbs) fully ten kilograms heavier than my father was at his fattest
(when he was alive) and an impossible 33kg (72 pounds) from my lightest
adult weight. My father was 6'3'', I am 6'1''. I always thought of him as
very fat.

"How did this happen?" I asked myself. This incredible deterioration had
taken place over 5 years. Steady eating (healthy but massive portions),
regular drinking and no-exercise.

Now I am not blubbery fat like you might be imagining. Like my father and I
carry the fat well on a massive skeletal and muscular frame. I have a huge
belly, but my legs and arms are muscular. I am a classic barrel on stilts,
the highest heart risk type. My dad died at 59 from a massive heart attack.
My grandfather at 56, ditto.

I needed to take urgent action.

Back in 1995 I had managed to stop a 40 Marlboro a day smoking habit with
relative ease. In 1998, fairly overweight, I went on gym binge and shrank
down to a skinny (for me) 87kg. I did this with a brutal regime of swimming
2km (circa 85x25m) then doing an hour of cardio followed by a weight session
6 days a week. I maintained this for about 5 months before my immune system
gave up. I was weak and gaunt, then I contracted Chicken Pox. My game was
up. I backfired massively and a huge homeostatic urge pulled me right back
towards my genetic baseline of above average adiposity.

Five years of being in a happy relationship, good (but sedentary) jobs,
heavy eating and drinking combined with a the self-fulfilling nature of
obesity (fat encourages fat, absorbs corrective hormones and peptides, it
messes with the endocrine hunger controls etc.) and I was a fat man. A VERY
fat man.

I resolved to go for a long term, slow-but-sure weight AND health management
approach. The flash fire method I tried before failed, so I resolved to lose
no more than 2lbs a week through a combination of moderate exercise and some
dietary changes.

I realized that I need to sew exercise into the fabric of ordinary
operations so I started cycling to work (which is 5.5 miles from my home).
This warms me up for either a gym session or Yoga class every week night. I
try to do a gym session or Yoga class over the weekend, but it is optional.
I have stopped drinking during the working week (except for special occasion
or a very occasional glass of wine). I now calorie count, which is super
easy because everything here in the UK is clearly labelled with exact
nutritional values. Given my size, my basal calorific intake needs to be
around 3000 calories just to be static ( I used a formula in the superb book
Warriors by Robert Paterson -
http://www.amazon.co.uk/exec/obidos/ASIN/0749921668/ ). To lose weight I
simply need to cut that by 500 calories a day. This is surprisingly easy
when one sees where most of our calories come from.

I have shrunk from 123kg at the beginning of July 2003 to just over 112kg
now. I have another 12 kilos to go on my way to my first waypoint of 100kg.
After that I think weight loss will be very slow.

I am finding the standard benefits are abundant (more energy, better mood,
better sleep, greater alertness) and there are already supplementary
benefits such as I no longer suffer from the chronic heartburn I suffered
for the last few years (necessitating a packet of Rennies every day). The
biggest changes have been meta

If anyone wants a list of books, software (spreadsheets), websites, methods
and techniques the let me know and I will post them.

Regards

Jonathan

[Kalkor]

I have been doing some calorie and weight tracking for the last couple
months, in preparation for a massive GAIN binge I'm planning for this
winter. I use a weighted average system in Excel and daily measurements (at
0.2lb resolution) to track not just my immediate weight for the day, but my
running trend. I also count my calories, and have for the first time in my
life determined my maintenance level (~2200 kcal/day, age 28, Male, 6'0",
155lb). I have used this to successfully run in calorie deficit, with the
result of shedding 5.7 lbs of fat I have been storing around my middle for
several years, which has taken me about a month all together, not too bad a
rate for weight loss when you really get down to it. I have not atrophied
anywhere else, the only difference is I can see my abs now ;-}

I picked up the methods to do this in the Hacker's Diet.
http://www.fourmilab.ch/hackdiet/ I would really recommend this book to
anyone who is interested in learning about weight tracking and loss/gain
methods from the PoV of a very successful engineer. His "eat watch" concept
is brilliant imho, and explains the hormonal hunger control from a very
simplified standpoint. My internal "eat watch" works great, I am always just
hungry enough to stay at maintenance. So if for some reason I become
underweight or overweight, I will stay there indefinitely. Makes it very
hard for me to gain, which I want to do.

I have put a jpg snapshot of my current weight chart at
www.kalkor.com/weight.jpg. I can answer any questions you have about how I
made the chart, or you can just read the book, he explains it quite well.

Sounds like you're doing very well, Jonathan! Keep up the good work!

Kalkor

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RE: virus: Virian Fitness Boot Camp
« Reply #14 on: 2003-09-17 13:56:17 »
Reply with quote

Hi Kalkor,

I got the idea for the spreadsheets from my skimming of the hackers diet! It
was that book that convinced me to keep track of everything (activity,
weights, calories) etc. Great recommendation.

Later I will list all the useful resources that have helped me so far.

I wish I had your problem :-)

Regards

Jonathan





-----Original Message-----
From: owner-virus@lucifer.com [mailto:owner-virus@lucifer.com] On Behalf Of
Kalkor
Sent: 17 September 2003 18:19
To: virus@lucifer.com
Subject: RE: virus: Virian Fitness Boot Camp


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