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3:00 PM SECRET LIVE SLIM AND STRONG LIVE YOUR DREAMS,best weight loss,best diet,no dinner,Lawrence

3:00 PM SECRET - Live Slim and Strong Live Your Dreams

The 3:00 PM SECRET
Live Slim and Strong Live Your Dreams
By Debra Anne Ross Lawrence


“Is this Haiku you?

* Nothing works for me * Maybe it’s my destiny * To be trapped in here. *

After Debra distilled her principles for healthy living and proved them in her

life, she discovered a passion for sharing her discoveries with others,

particularly those who have lost hope that their bodies will ever cooperate

with their dreams. Observing that most human beings are, well, human,

Debra designed a set of lifestyle choices we all can embrace in our daily

rituals.  She hopes you will hope again, and finally set yourself free

to pursue your true destiny.”

Judge David A. Lawrence S.M., J.D.,

Finally a treatise on achieving and sustaining one’s trimness and fitness

 based not on no carbs, low carbs, medium carbs or high carbs! 

Debra has cut through the contemporary and often baseless fads to weight

control and health. These two issues are inextricably linked one with the other,

and success in achieving both require an understanding of the ways they

relate. She presents an insightful tour d’force of reaching one’s

goals of not fearing the mirror, the scale or your next birthday.

A practical and easy to read journey to discovering The 3PM Secret. 

This is a must for all of us who seek an end to the race for the next best

fad, which most likely will fail as miserably as the one before it. 

Debra’s approach to becoming trim and fit is reasonable,

simply presented, understandable and most importantly - attainable!”

- Professor Channing Robertson, Stanford University,

Ruth G. and William K. Bowes Professor in the School of Engineering


"Hello?" said Sandy, wondering who would be calling her so late.
   "It's Isabelle. I'm in Tahiti!" squealed her friend.
   "Wow! What are you doing there? I mean ... that's great!" Sandy stammered in surprise.
   "I'm rewarding myself. I finally lost weight. I reached my goal! So I booked a flight, and here I am! Just like that! The ocean is sparkling. It's beautiful!" shrieked Isabelle.
   "Wow! I think I hear the call of some exotic bird coming through the phone. So ... how did you do it?" Sandy asked, as she stared at her caramel popcorn and mini-doughnut decorated coffee table.
   "Do what?" Isabelle said.
   "Lose all that weight," said Sandy.
   "It was so easy. I'll never be fat again!" said a triumphant Isabelle.
   "But how?" Sandy pressed.
   "I found a book called ‘The 3:00 PM Secret: Live Slim and Strong, Live Your Dreams'. I just made the adjustments it recommended. It gave me back my dreams."
   "Will you go back to Tahiti with me after I get the book and reach my goal?" asked Sandy hopefully.
   "You better believe it!" said Isabelle.

We all know that if we consistently restrict calories, eat nutritiously, and exercise an hour or more each day, we could eventually achieve our desired weight and feel better. If this was easy to do, most people would resemble athletes and models, and obesity would not be epidemic. The difficulty in controlling weight over time is living a life of endless discipline, denial, and deprivation. The 3:00 PM Secret offers a better, achievable solution.

Have you tried to achieve your ideal body, but the prospect of never-ending self-denial and endless restrictive eating was too depressing to seriously contemplate? Have you tried and failed too many times to count? Are you at the end of your rope in frustration and despair over your inability to control your weight? If so, you can achieve permanent weight-control success by adopting a rhythm of 3:00 PM days and Free days. (See Chapter 2.)

Do your dieting practices weaken your body through inadequate nutrition so that you crave unnecessary calories as your body tries to get the nutrients it needs? If you follow the Ten Tips For Good Nutrition, they will help you control your weight and be healthier without craving too much food. (See Chapter 3 and Appendix 1.)

Do you want to exercise thirty to sixty minutes a day, but never find time? Do you have no real desire to exercise at all? Given the numerous health and weight control benefits, could you dedicate just ten minutes a day? The quick, easy, convenient, muscle-building ten-minute maximized workout is a great way to get consistent and effective daily exercise. (See Chapter 4.)

Do you often eat because you are tired and want energy even though you're not really hungry? Do you eat more than you need "just to get through the day"? Eating for the energy you should be getting from sleep can sabotage your weight control efforts. Don't eat because you are tired - learn why getting adequate sleep can help you lose weight and be healthier. (See Chapter 5.)

Most importantly, are you really living the life you have always dreamed about? Do you want to spend your life wishing you looked and felt better so you could pursue those dreams? Can you take your focus off food and embark on your true life's journey? You must decide how you truly want to spend the rest of your life, and if you want it to be in a body that will support your aspirations. (See Chapter 1.)

The 3:00 PM Secret, if integrated into your life, will become second nature, and will not only keep you trim and fit, but will also improve your chances of successful aging. Chapter 6, Successful Aging, discusses encouraging research on aging and the benefits of applying many of the same principles used for weight control to living a longer, healthier, happier life. Our ability to affect our own lifespan, as well as our physical and mental aging process, can motivate us to make an ideal body and sharp mind a reality.


A Man’s Perspective



Chapter 1. The Decision

Chapter 2. The 3:00 PM Secret

The 3:00 PM Secret: A Rhythm of 3:00 PM Days and Free Days  

            A Digestion Detour

Does the Time of Day When We Eat Matter?

3:00 PM Days and Free Days

Self-Control on 3:00 PM Days

Chapter 3. Ten Tips for Good Nutrition and Foods to Emphasize

The Ten Tips for Good Nutrition       

What Foods to Emphasize on 3:00 PM Days and Free Days

How to Eat on 3:00 PM Days

How to Eat on Free Days

Introduction to Appendix 1: Essential Nutrients and Where to Find Them

Chapter 4. The Ten-Minute Maximized Workout

Why Ten Minutes and Not Thirty to Sixty Minutes?

Why Muscle-Building Weight Training?

            For Those Averse to Lifting Weights or Who Desire Aerobics

Why Must Exercise Be Convenient?

The Workout--Daily Exercises




The Workout           

Alternative to Weight Lifting

The 1-Set Workout

2-Set or 3-Set Workouts for Advanced Weight Lifters

Alternate Upper-Body and Lower-Body Exercises

• Upper-Body Exercises

• Lower-Body Exercises

Chapter 5. Sleep Well

What Is Sleep?

Sleep Deprivation

Sleep Disorders

Tips on Improving Sleep and Getting to Sleep

Chapter 6. Successful Aging

Good News on Aging

The Brain

Factors that Affect Aging and Lifespan

Education and Aging

Exercise and Aging

Stress and Aging

Antioxidants, Vitamins, and Aging

Calorie Restriction and Aging

Alzheimer’s Disease and Aging

Final Thoughts on Aging


Appendix 1: Essential Nutrients and Where to Find Them

Vegetables, Fruits, and Plant-Based Foods


Where to Find Good Fats

What Are Fats and Why Are They Necessary

Benefits of Omega-3 Fatty Acids

Omega-6 Fatty Acids Benefits, Balance, and Transfats

Benefits of Monounsaturated Fatty Acids


If You Are Vegetarian or Nearly Vegetarian

Sugars and Carbohydrates

            What Are Carbohydrates and Carbohydrate Foods

A Word About Food Allergies and Intolerance

Appendix 2: Body Mass Index (BMI)


Cut-Out Pages of “How to Begin”

Cut-Out Pages of “Daily Workout Summary”




A Man’s Perspective


“But we’ve always done it this way.”  A company refusing to re-examine its basic practices and to adapt is doomed.  “Don’t trust anyone over 30.”  Boomers took pride in questioning their parents’ values, politics, and faith, asking foundational questions, but were less skeptical and rebellious about nutritional values and faith in processed foods.  As functioning adults we are able to think for ourselves, but have we inherited and adopted unhealthy practices from our ancestors without examining them critically?  If today we and our families were truly healthy and fit, complacency may be justified, but we are not. We’re wasting millions treating symptoms of poor lifestyle choices rather than uprooting the causes.

AM I “OK”?

I was slow to begin questioning the health and nutrition practices of my youth.  My parents meant well, and were often frustrated when I refused many good foods that I didn’t “like”.  I learned to eat three meals a day, with the big meal in the evening.  At breakfast I put sugar on my corn flakes, ate “squishy bread” toast with butter, and downed a pastry.  My lunch box always included chips and a cookie.  Dinners invariably offered meat, starch, and a sweet dessert.  We had evening snacks, often soft drinks or sweets near bedtime.  Since candy was available, efforts to limit my intake met limited success.  Daily exercise was not modeled, though fortuitously I loved so many sports and games I burned off my abundant calories and stayed fit.  Like most kids, I watched too much television and loved to stay up late.

As an adult, I kept up the exercise despite a desk job, so I never carried more than an extra 10 to 20 pounds.  The old practices, however, stayed with me, and I knew that I was not optimizing my health and longevity.  The extra weight kept me from top performance in my running, skiing, climbing, and similar activities.  My diet had improved since my youth, but I still ate and snacked too much, consuming food with poor nutritional value and too much harmful content.  While I knew that today’s foods lack the nutritional content of foods of the past, and I was suspicious of pesticides and growth hormones, the thought of migrating to an organic, vegetarian, unprocessed food lifestyle seemed extreme.  After all, could all those chefs, grocery stores, and food companies be wrong?


I probably would not have made “radical” changes (I never was much of a radical) unless inspired and strongly encouraged by the author. Frankly, the changes were not really radical at all in an extremist sense of the word, though they were significantly different in key ways from my traditional practices. To a person accustomed to the book’s recommendations, my former practices would seem truly radical, even foolhardy.  Further, if you are one of the many who have repeatedly tried and failed to achieve the fit and healthy body you want, you are probably open to a few fundamental and major (i.e. “radical”) improvements to you daily routine!


For years I had many inklings that I needed to break away from my destructive practices, but needed outside help to tip the balance and start me on a new path.  I was partially persuaded to follow this path by the solid research findings that point the way, and the logic behind the ideas.  I also was persuaded at a deeper level by the living testimony of our author, who began changing her lifestyle over a decade ago toward the methods shared in her book.  She experienced a great resurgence of health, a beautifully “young” and fit body, and the freedom to pursue her dreams.  There also was a very practical consideration:  It is ideal for people sharing a life together to maintain similar and compatible eating, sleeping, and exercise practices.  So I finally put aside excuses and decided to reconstruct these aspects of my life.


At the time of this writing, I have followed the author’s recommendations for about 18 months (sometimes with greater fidelity than the author herself!). I have benefited tremendously from implementing these changes to my eating and sleeping habits (I didn’t need to increase my exercise).  First, I disposed of 15 useless pounds to within 5 pounds of my ideal, and stayed there even through holidays.  I look and feel younger, and my mind is sharper.  I have been in nearly perfect health.  I spend less time preparing food and cleaning up the kitchen, and now realize how uncomfortable it feels to go to bed on a full stomach.  Importantly, I have greater confidence and peace of mind now that I am helping my body avoid deterioration and myriads of diseases by properly nourishing my organs and systems, saving them from infusions of toxic chemicals and harmful “foods.”  These many improvements, though, seem like mere fringe benefits to marrying the author who is very interesting and inspiring even when not exhorting me or donning her lab coat!  Our plans for a long life together include adventures requiring health and vigor!


Undoubtedly most “diet” and health books are purchased by women, though the men and children in their lives have the same health needs and desires.  It may be as difficult to eat nutritionally in a house full of junk food addicts as it is to stop smoking in a family of smokers. It’s hard to add exercise to the daily routine while surrounded by “inertia experts,” and almost impossible to go to sleep early with “night owls” hooting.  If you want to implement the beneficial changes discussed in this book, you will be more successful if you bring your family and also a few friends along with you. Isn’t it just as important for them to take the same life-enhancing and possibly life-saving steps so they can last as long and keep up with you?

For these reasons, please don’t keep the “Secret” or presume the book’s principles are appropriate only for women. The themes may appeal more to women because they may care more about their health and appearance, but you women can appeal to the men and children in your lives to care more about their own health and appearance because you love them.  The author’s message and mission are appropriate for everyone seriously seeking a long, healthy, active life!

                                                            David Allen Lawrence

~ ~ ~

Chapter 1

The Decision

            “So what finally motivated you to get serious and lose weight?”  Sandy’s questions could not await Isabelle’s return from Tahiti.

            “Oh, Sandy, I just couldn’t take it anymore! I was so unhappy with my life and my body. I was so bored with my job – you know I always wanted to be a geologist, but somehow ended up in accounting. I was ‘practical’ and took the easy route. I was afraid to follow my dreams.” Isabelle thought of her wasted years as she looked out her hotel window at the ocean, which seemed to glisten like the new life she was anticipating.

            “Isabelle, I never realized you had been so unhappy. Then what?”

            “One day I was wandering around a little bookstore and there it was – The 3:00 PM Secret book. I began reading it, and it seemed to speak to my soul. It said I had to make a decision, which I was so ready to do! That ingenious eating style of the 3:00 PM days really appealed to me. The doable ten-minute workout made sense, and the idea of giving myself permission to get the sleep I knew I needed was a relief. It totally resonated with me. Sandy, as I read more later that night I decided to get my life together, to honor the body God gave me, and to be free to do what my heart told me was my real life purpose, my destiny. That was it – I began my new journey.”

            “And you’re celebrating it in Tahiti. You’ve inspired me, Isabelle.”

In the beginning of the first book of the Mrs. Pollifax series by Dorothy Gilman, Mrs. Pollifax, a widow, is in her doctor’s office.  The doctor tells Mrs. Pollifax that she is in excellent physical health, however, he detects signs of depression.  Mrs. Pollifax, in fact, feels she has no real purpose in her life, and that she has outlived her usefulness.  The doctor asks her if there had ever been anything she longed to do but she had not had the time or freedom to pursue. On reflection, what floats into Mrs. Pollifax’s mind is the shocking notion that she has always wanted to be a spy!   Well, Mrs. Pollifax excitedly, but with trepidation, embarked upon her journey to become a spy, and the books describe her extraordinary adventures. What the doctor asked is something you need not wait to consider until you feel you have “outlived your usefulness”. You can begin today to think about and pursue whatever fascinates you and would bring meaning and adventure into your life. You can contemplate what is exciting and captivating, and take steps toward making it part of your life.

If you are not happy with your life, your dissatisfaction may be manifesting itself in the form of overeating or other self-destructive habits. Rather than surrendering to your situation, why not focus your attention instead on investigating what extraordinary new options exist for you?  Even if you are already extremely busy, it is important to stop from time to time to reflect on your life’s direction and consider what would give your life greater meaning. You could begin by asking yourself the twenty-million dollar question: “If I had twenty-million dollars in the bank and never had to work again, how would I spend my time for the rest of my life?”  This question is not as easy to answer as it may seem. Contemplating this question holds many more exciting possibilities for how you may enhance your life rather than focusing your attention on eating (unless, of course, your dream is to become a chef). To get started, you could wander though a library or bookstore and look through books on various topics that have always seemed intriguing. What really captivates you and holds your attention? What were you put here to do? What do you think is God’s purpose for your life? Test your ideas by looking through books and magazines on subjects you are drawn to and see if they hold your attention. You can also test ideas by talking to people who know you, as well as people knowledgeable in fields that interest you. As you discover what you feel passionate about, begin to reorder your life so you can be immersed in what you truly love and enjoy. Once you discover what captivates you, you can embark on a new journey, turning those interests into a life-long adventure.

Focusing mental energy on finding your purpose and making your dreams a reality will feed your soul, stimulate your brain, and keep your mind and body younger longer. At the same time, you will find yourself less passionate about eating and other potentially destructive activities. Even if you feel so overwhelmed with the day-to-day demands of your life and can’t conceive of adding one more item to your schedule, give yourself the mental time to ask the fundamental questions about your life’s purposes and passions. There is always mental time when you drive, shower, etc., to begin to reflect on what you may be replacing with food, and what might provide greater fulfillment.

Why live a life of unfulfilled dreams that you stuff down with food? Determine how you most want to spend the limited days of your life, and decide you are willing to do what it takes to make your wish a reality. Determine how you want your body to look and feel, and decide to do what it takes to make it what you want it to be. Every day time passes, and each day quickly becomes the past, lost forever.  Every day brings us closer to the end of the year, the end of the decade, and the end of life. If you want to have the body and life you desire become a reality, but continually put off making it so, you will look back after years have passed and wonder where the time went and why you have not been living the way you really wanted to live. The truth is, the only person who can stop you from being exactly what you want to be and having the life you desire is you. Don’t just wish your body was the way it was designed to be, decide to change it. An analogy that demonstrates the difference between the concept of “I wish” and “I have decided” is:  I wish I knew how to play the piano -versus- I have decided to learn to play the piano, and I am taking lessons once a week and practicing thirty minutes every day. There is a big difference between wish and decide, and then actually beginning.

If you are reading this book, you are probably not satisfied with the image you are projecting to the world and to yourself.  Can you deny that looking in the mirror and seeing a fit, healthy, and attractive person looking back at you would make you feel better? You may work diligently to achieve and accomplish certain goals, or spend hard-earned money on haircuts, clothing, and an education, and still feel hampered because you have not taken proper care of your body.  If you are currently unhappy with your body’s weight and condition, do you really want to go through the rest of this year and the rest of your life with the added physical and psychological burden of feeling unhealthy, always wishing you looked and felt better? Don’t you want to live in a body that is easy to move around, and feels strong and capable? Do you want to be able to dress yourself every day without it being a monumental effort involving trying on multiple outfits until you find something that looks reasonably flattering? Do you want to feel stronger, healthier, and more empowered? There is nothing that can stop you from achieving the size, shape, and fitness level you want.  It is entirely up to you. 

Don’t give up on living in your ideal body because of past failures in exercise and weight control. Don’t be a permanent victim of fleeting whims that move you away from your goals. The principles described in this book provide a simple and achievable formula for permanent success.  You only need to decide that you want to live your life at your desired weight and fitness level more than you want to cling to destructive habits and empty instant gratification. The 3:00 PM Secret allows you to gain and maintain a trim and fit body, and also have regular intervals of gratification so you can still enjoy life, go out to dinner, and relax with friends and family on the weekends.

An additional benefit of The 3:00 PM Secret is that it will always be available and work for you.  Even if you get away from its guidelines for a period of time because of illness, vacation, or other disruptions in your life, you can always come back and get your body under control without endless, constant deprivation.  If you follow The 3:00 PM Secret, you will have found a way to permanently control your weight and have the body that supports your aspirations.

After deciding you are willing to work toward your ideal body, you should determine exactly what your ideal body will look like.  How do you truly want your body to look and feel?  What do you think is your optimum weight range and fitness level?  Do you merely want to look good in your clothes and have the basic strength to walk up three flights of stairs without getting winded, or do you want the finely tuned body of a ballet dancer, gymnast, or martial artist? This will depend on what you need your body to do, and the degree of physical strength you need in your life and future. We need our bodies to assist us in achieving the purpose and goals of life, not to be an unnecessary hindrance.  How we look, dress, speak, and carry ourselves, as well as our perceived strength and capability, shapes how other people (who don’t know us intimately) perceive and judge us, and often limits or expands the opportunities that may open up to us. 


In case you still haven’t made a decision to live in your ideal body, and are not sure you really want to control your weight, let me put on my lab coat and see if the following information tilts your thinking:  Over two-thirds of U.S. adults are either overweight or obese.[1]  Since the 1980’s, the number of obese adults has nearly doubled. Excess weight and physical inactivity account for more than 300,000 premature deaths each year in the United States, second only to smoking-related deaths. People who are overweight or obese are more likely to develop heart disease, stroke, high blood pressure, diabetes, gallbladder disease, gout, sleep apnea, osteoarthritis, and certain types of cancer. High blood pressure, also called hypertension, is one of the leading causes of kidney failure. People with kidney failure must either endure dialysis or receive a kidney transplant to stay alive.[2]  The American Institute for Cancer Research concluded that obesity is consistently linked to post-menopausal breast cancer, colon cancer, endometrial cancer, prostate cancer, and kidney cancer.[3] As people get fatter, they become more susceptible to a host of chronic and life-threatening diseases, including diabetes, atherosclerosis, and cancer.

Why does obesity increase the risk of so many diseases? One link between increased disease and obesity is that certain cells (macrophage cells) usually associated with the immune system appear to move into fatty tissue. These macrophage cells seem to be a primary source of chemicals that spark inflammation in fat and elsewhere. There is increasing evidence that these inflammatory secretions from adipose tissue can foster disease.[4]  One of these diseases, diabetes, is a progressive and serious illness involving complications such as kidney failure, heart disease, stroke, blindness, nerve damage, circulatory problems, wound healing problems often resulting in amputations, male impotence, and other debilitating health problems. Research studies and clinical trials have demonstrated that Type II diabetes can be largely prevented with a healthy diet and lifestyle, and that excess weight is the greatest risk factor for diabetes. Maintaining a healthy body weight and avoiding weight gain during adulthood is the cornerstone of diabetes prevention. Increasing physical activity and reducing sedentary behaviors such as prolonged television watching are also important factors in maintaining a healthy body weight and improving insulin sensitivity.[5] Still not convinced? Several studies have shown that people with Type II diabetes have twice the risk of developing Alzheimer’s disease as non-diabetics.[6] 

Researchers have also found that human fat cells produce a protein that is linked to both inflammation and an increased risk of heart disease and stroke.  The protein, called C-reactive protein (CRP), is currently used diagnostically to predict future cardiovascular problems. The discovery that fat cells produce CRP may help explain why people who are overweight usually have higher levels of the molecule, and how body fat participates in vascular inflammation and the inflammatory processes that lead to cardiovascular disease.

A link between obesity and Alzheimer’s disease was also shown in a study that revealed that women who are overweight (with a Body Mass Index of 29.3) at age 70 had an increased risk of developing Alzheimer’s disease. See Appendix 2: Body Mass Index (BMI.) This study found that for every 1.0 unit increase in BMI at age 70 years, Alzheimer’s disease risk increased by an astounding 36%.[8] Because so many of us are obese, and obesity continues to rise at an alarming rate, especially among the young, many researchers believe increases in life expectancy have ceased. (Do you know many obese people over 80 years old?) According to the Centers for Disease Control and Prevention, the percentage of children who are overweight has more than doubled since 1980.[9]  In fact, according to a recent study, the factor that most increases a child’s risk for being overweight is having obese parents.[10]  Not only are we obese, but we are teaching our children to be obese and destining them to devastating obesity-related diseases. 

New research findings linking obesity and poor lifestyle with various diseases are being published faster than I can read and summarized them.  For each reference I have cited there are countless similar research articles.  It is not necessary to find each and every study on the effects of poor lifestyle and being overweight to conclude that overwhelming evidence establishes that being fit, trim, making smart food choices, and getting adequate sleep offers huge benefits to health and longevity.

So to motivate you toward a healthier lifestyle, consider the benefits. The rewards of weight control and living healthfully include having a more vital, exciting life in a beautiful, stronger body. You can focus on making your dreams come true with the help of a strong, able body. The repercussions of obesity and an unhealthy lifestyle include a body that may hinder your ability to fulfill your dreams and an increased risk of developing debilitating diseases. While there are no guarantees of perfect health, being slim, fit, and strong can reduce disease risk and aid in the recovery from an illness. If you truly want to lose weight and live the meaningful, exciting life you’ve dreamed of, make your decision today.

[1] Science News v.165, No.9, p.139, 2/28/04

[2], NIDDK is part of the National Institutes of Health

[3] U.S. Food and Drug administration, FDA Consumer magazine, January-February 2002

[4] Science News v.165, No.9, p.139, 2/28/04

[5] Annu Rev Public Health v.26, p.445, 2005

[6] Science  v.301, No.5629, p.40, 7/4/03

[7] J Am Coll Cardiol, 2005; v.46, p.1112, 9/20/05online;

[8] Archives of Internal Medicine v.163, p.1524, 2003

[9] Stanford magazine July/August 2004, p54

[10] Stanford Report, July 21, 2004

Discover Your Destiny

Decide To Be Slim and Strong

 Live Your Dreams

Since ancient times Sumo Wrestlers
 have perfected the ability to become very very fat!
Their livelihoods depend on it!  They are experts!

We can learn the SECRET to being slim
 from the experience and wisdom of the Sumo’s
-- by doing the opposite - The 3:00 PM SECRET!

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Lawrence, Lawrence, Lawrence, Lawrence, Lawrence, Lawrence, Lawrence, Lawrence, Lawrence


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