am sorry ive not been online for a while...well a long while lol

my computers been down n i couldnt rem my password either but am back now!

missed u all lots n lots!!!!

talk soon

zoita xoxox

Week One		Week Two
Day	Exercise	Day	Exercise
1	Run - Try to run at a comfortable pace for 15-20 mins. If you are unable the Jog / Walk as required	1	Run - Try to run comfortably for 20-30 mins. If you cannot, reduce your speed, but try to achieve the time
	Achieved -		Achieved -
2	Swim - If you cannot swim visit a local pool to learn. Weaker swimmers work on all strokes for 20-30 mins	2	Swim - Work on all strokes. Increase treading water time to 1min 30 secs
	Achieved -		Achieved -
3	Rest Day	3	Rest Day
4	Run - Repeat Day One	4	Run - Repeat Day One
	Achieved -		Achieved -
5	Swim - As for Day Two. Add treading water for approximately one minute	5	Swim - Concentrate on breast stroke. This is the preferred style for the swim test
	Achieved -		Achieved -
6	Exercise - Visit a local gym or health centre, take part in a circuit	6	Exercise -  Visit gym for circuit training session
	Achieved -		Achieved -
7	Rest Day	7	Rest Day

Your Rest days may include stretching.  Eat well and get plenty of sleep.  It essential that you rest regularly to allow your muscles and joints to repair, and prepare for more exercise. Try a shuttle run in the gym (Substitute for a short run).  Sprint between two points in a gym 55 metres apart until you have done 275 metres – Record your time.  Test your self every other week to see how you are getting on.

You could also try some cycling, or if you like the gym rowing/stepping/climber, however keep up the running outside so that you get used to the feel of the exercise, and how your body responds when tested.

Make sure that you are eating well.  Have a little alcohol (If allowed) on rest days; however remember that this may leave you dehydrated so make sure that you take extra water throughout the rest of the day and especially when training.

ORLANDO, Fla. – Deep down, Ric Flair knew this day would come. Mr. McMahon gave him a “win or retire” ultimatum more than four months ago, but the “Nature Boy” didn’t need a mandate to realize his in-ring career was coming to an end. And though tears streamed down his cheeks as he said farewell to the millions of fans he entertained for more than 35 years, Flair didn’t feel any agony in defeat to Shawn Michaels tonight at WrestleMania XXIV. After all, how fitting it is that the greatest wrestler of all time ends his career on The Grandest Stage of Them All.

What a week it had been for the 16-time World Champion! Flair received tributes from well-wishers across the country all week, from receiving the key to the city of Columbia, S.C., last Monday to his induction into the WWE Hall of Fame Saturday night. It was as if “Naitch’s” millions of fans sensed he would not be able to avoid defeat like he had since last November. Everyone wanted to pay tribute to Flair and let him know how much they appreciated watching him for so many years.

Still, that didn’t prevent a hushed silence from engulfing the Citrus Bowl tonight after Michaels stunned Flair with Sweet Chin Music to the jaw and the Nature Boy wasn’t able to rise before the three-count. More than 70,000 of our screaming fans seemed amazed because they had just witnessed history – the end of a legendary career.

_____________________________
 
At first, HBK couldn't bring himself to unleash Sweet Chin Music and it nearly cost him the match. But he realized during his second and third opportunity that he had to pull the trigger. Flair wanted it that way – no sympathy, no remorse. With tears in his eyes, Flair implored HBK. And with a whisper of "I'm sorry ... I love you," Michaels turned out the lights on Flair's legendary career.
_____________________________

An exhausted HBK buried his head in his hands. The Showstopper – “Mr. WrestleMania” – had provided many unforgettable moments over the years at The Granddaddy of Them All, but this was not one that he wanted. Flair was his idol and his inspiration, the reason he chose to become a Superstar.

As a boy, and later as an up-and-coming Superstar, Michaels worshipped Flair and aspired to be everything the Nature Boy was in the industry. Even today, as a respected, grizzled veteran who has had his own Hall of Fame-caliber career, Michaels is like an awestruck boy when he is in the presence of Flair. Before WrestleMania XXIV, HBK himself said he couldn’t imagine the industry without Flair.

Whirlwind of emotions

However, the Nature Boy and new WWE Hall of Famer chose to face Michaels at WrestleMania. Flair said he handpicked HBK because he considered him “the very best,” and he had to know if he could still defeat the very best on sports-entertainment’s grandest stage.

Flair appreciated all the kind words from well-wishers, but he didn’t want – or necessarily welcome – any suggestion that a loss to HBK at WrestleMania was a foregone conclusion. In many ways, Michaels had no choice but to face Flair. If he didn’t, he would lose the respect of a man he loved. And Flair didn’t want sympathy from HBK; he didn’t want him to hold anything back. The only true way HBK could honor Flair was to give him his very best at WrestleMania.

A Showstopping encounter

 And The Showstopper gave Naitch his very best. In some ways, Michaels’ onslaught was an elixir for Flair. The legendary World Champion at times seemed 20 years younger as he battled HBK with a ferocity and a ring mastery that showed our fans why he has been known as both “The Dirtiest Player in the Game” and “Rembrandt of the Squared Circle,” as Jim Ross likes to say.

At one point, thousands of necks craned and jaws dropped in the Citrus Bowl when Flair trapped Michaels in his trademark Figure-Four Leglock and HBK screamed, seemingly moments away from tapping out. As both legends traded momentum for nearly 20 minutes, it was easy to see why Flair has said he sees traces of himself in HBK.

But ultimately, Michaels outlasted Flair. He gave Flair what he wanted – his very best in the form of Sweet Chin Music. At first, HBK couldn't bring himself to unleash Sweet Chin Music and it nearly cost him the match. But he realized during his second and third opportunity that he had to pull the trigger. Flair wanted it that way – no sympathy, no remorse. With tears in his eyes, Flair implored HBK. And with a whisper of "I'm sorry ... I love you," Michaels turned out the lights on Flair's legendary career.

HBK cradled the "Nature Boy's" head, whispered in his ear and then left the ring. When Flair was able to rise, the tears welled in his eyes. Maybe he was relieved; maybe he felt tremendously honored. Flair knew he lost to not only a better competitor this night, but to a man he somewhat molded. In many ways, his career was ended by a near carbon copy of himself.

The Citrus Bowl erupted. Meanwhile, Superstars – Flair rivals and allies alike, who watched the battle from the locker room, gave him a standing ovation. Dusty Rhodes, Ricky Steamboat and Barry Windham – past Flair rivals who were now dear friends and currently WWE officials – saluted him. Flair blew kisses to his wife and children seated in the front row, and even hardened warriors and friends like Arn Anderson and Triple H in the back couldn’t fight back their tears.

__________________________

Back in 1978, the original "Nature Boy," Buddy Rogers, challenged Flair because he needed to know if his namesake was “for real.” Rogers passed the torch to Flair that night, and nearly 30 years later, the 16-time World Champion has passed it on to Michaels. The Showstopper beat “The Man” on the greatest stage in sports-entertainment. Still, Flair will always be The Man.

_________________________

"Little Naitch" Charles Robinson, who refereed tonight's match and idolized Flair, wiped tears from his eyes. Robinson could say something no other wrestling official in the world could say: He officiated "Nature Boy" Ric Flair's last match.

Now and always ‘The Man’

It’s amazing to think Flair’s career was almost cut short before it really began. Some doctors predicted that he would never compete again after he was severely injured in a plane crash in 1975. Flair not only came back, but he made a career of defying odds and winning championships. There isn’t a legend or Superstar who has emerged over the last 35 years that Flair hasn’t met and defeated. He even made a believer out of the original “Nature Boy” Buddy Rogers, who fell to Flair in an iconic encounter in 1978.

Back then, Rogers challenged Flair because he needed to know if his namesake was “for real.” Rogers passed the torch to Flair that night, and nearly 30 years later, the 16-time World Champion has passed it on to Michaels. The Showstopper beat “The Man” on the greatest stage in sports-entertainment.

Still, Flair will always be The Man. Just look at the champions he has mentored and inspired – Triple H, Michaels, Batista and Randy Orton, to name a few. And DX, Evolution, the New World Order and any other wrestling supergroup that will form in the years to come owe gratitude to Flair’s Four Horsemen. “Also Sprach Zarathustra” has played for the last time, but the Nature Boy’s legacy lives on. Diamonds are forever, and so is Ric Flair. Woooooo!

ORLANDO, Fla. – Before some 70,000 stunned fans who were convinced that either John Cena or Triple H would walk away with the gold, Randy Orton proved tonight that reports of his demise as WWE Champion at WrestleMania XXIV were premature.

A wave of boos and a spattering of middle fingers greeted Orton as he held the WWE Title high for everyone in the Citrus Bowl and millions of pay-per-view watchers worldwide to see. “I told you so,” Orton seemed to be saying as he celebrated his victory. Many critics seemed to believe that it was a foregone conclusion that the Legend Killer’s five-month reign as WWE Champion would end at WrestleMania XXIV. And the arrogant Orton was keenly aware of this – and that’s why he reveled in his own special WrestleMania moment as a despondent Triple H and Cena looked on incredulously.

Seeds of a Dynasty

Ever since he won the WWE Championship, Randy Orton has been telling every and anyone who would listen that he is a “One-Man Dynasty.” Since October, he had shown he would do absolutely anything to keep the WWE Championship – no one, no relative was safe and nothing was over the line for Orton in his quest to keep the gold. The Legend Killer had emerged as a force atop the WWE mountain and turned back the challenges of elite contenders such as Shawn Michaels, Chris Jericho and Jeff Hardy.

But as sadistic and egotistical as the third-generation Superstar is, he is also a proud champion. Tonight was the first time he headlined WrestleMania as champion and he was determined to prove a point. He was also annoyed that so many fans and critics anointed Cena and The Game as the next WWE Champion at WrestleMania.

In the weeks leading up to WrestleMania XXIV, Orton even made it a point to stun his two opponents on separate occasions with sudden RKOs when he believed they had forgotten about him and were too focused on each other. Orton saw Cena and Triple H as two nuisances, gnats that were always flying around his title and would never let him bask in his greatness. By eliminating by Triple H and Cena on The Grandest Stage of Them All, he believed he would prove once and for all that he is a “One-Man Dynasty.”

Three-Way Quest for Redemption

And tonight, Orton went a long way towards legitimizing his dynasty claims, but not without a fight from both Cena and Triple H. These three warriors are as different as anyone can be, but they share a common passion for the Holy Grail of sports-entertainment. And like Orton, Cena and The Game felt like they had something to prove.

Cena wanted to reclaim the title he never lost. Thanks to Orton, he was injured last October and had to relinquish the WWE Championship. Cena had to watch as the Legend Killer put a vise grip on the gold. Cena’s torn pectorial muscle was supposed to keep him out of WrestleMania, but he couldn’t sit on the sidelines and watch someone else hold his title. He decided to risk it all for an opportunity to reclaim the gold at WrestleMania XXIV.

Triple H’s odyssey to WrestleMania XXIV was full of twists, turns and potholes. Sure, he had headlined WrestleMania several times before, but this year was different. He saw WrestleMania XXIV as a chance at redemption. Last year, he missed WrestleMania due to injury. His 11th title reign was cut way too short by Orton, his former friend and Evolution teammate. And The Cerebral Assassin was haunted by Cena, a man he had never defeated. He still remembered tapping out to Cena’s STFU at WrestleMania 22. Cena also prevented The Game from winning this year’s Royal Rumble.

Triple H was proud that he overcame all sorts of obstacles, gauntlets and five opponents in the Elimination Chamber at No Way Out to make it back to The Grandest Stage of Them All. But he wasn’t going to feel complete unless he left the Triple Threat Match for the WWE Championship with the gold. Triple H lives to be WWE Champion. He wanted – needed – to show the world at WrestleMania XXIV that he truly was The King of Kings and back on top of his Game.

A Cerebral Legend Killer: 'I Told You So' 

Unfortunately for Cena and Triple H, their dreams of redemption at WrestleMania were just that – dreams. The Triple Threat Match was a war where the tide shifted several times between Cena, Orton and Triple H. Weeks of one-upmanship and mind games came to a physical head tonight as all three warriors showed they would do anything – and use any weapon – to win the gold.

However, in the end, brains turned out to be the deciding factor over brawn. Orton showed that he had indeed learned his lessons well from The Cerebral Assassin in their Evolution days. After watching The Game crush Cena with a Pedigree, Orton disposed of an unsuspecting Triple H with a punt to the skull and covered the vulnerable West Newbury, Mass. native for the stunning three-count.

So, The Champ is still here … but it’s not Cena. To the chagrin of Cena, Triple H, many of our fans and the locker room, Randy Orton is still the WWE Champion. And believe us, the self-proclaimed One-Man Dynasty loves to say, “I told you so.” There really will be no living with him now.

so am posting this for her n anyone who's lost someone dear to them, i know it's hard but your not alone.

i love you so much , too much to put into words and i miss you more then that and anything i can name.

or think off, why didn't i get to say goodbye, it hurts me more because of that,

you where my rock to lean on and now i have no one.

my dad lives 2oo miles away and doesn't care.

all i have now is my memories of you and my music, writting and animals to comfort me because my so called friends don't know what am going through and don't care.

i will always look out for your daughter and your sister [my mom] because them and my brothers are all i have now.

i see so much of you in her, there was nothing i wouldn't do and still now,

if i could just get one day with you.

just so much i want to say to you,

just to tell you i love you because i didnt say it enough when you where alive,

and to tell you goodbye.

i told you so much  and should of told you so much more

in the 18 years we had together.

your not just my antie alison, you were and still are my bestfriend

and i will never find that kindness in anyone else.

i feel sad to have lost you, but happy to have met you.

i know my mom n your lil girl miss you alot,

i just can't take it anymore i have so many feelings and thoughts in my head and i have no way or no one to tell them to now your gone.

i know i have my mom but i just think she won't understand.

i put on a fake smile around my family everyday to hide the lil girl that crys in me for help,

for her daddy, the one she know as a child not the one she knows now.

i cry for understanding in a world that doesn't want to know.

i wish i could fit in somewhere in my family and to be wanted more then anything.

it will take me forever to get over it,

and i know there will be times when am alone,

when i will think of the happy times we all had and it will make me smile (a real one)

i truly know i couldn't wish for two better brothers then i have and a mother who is so strong minded.

i love my dad but it hurts me to watch him drink himself to death.

there is so much more i could say but i truly know that you already know i love you without me saying it.

to my beloved lost ones i miss you now forever n always.

ali, william, freddie, margaret and charles.

i wrote that then but what i've learned since is, that i do have good friends who like me for me so i just want them to know that, because if your every down n out i will be there for you n i do like you for the person you are. : )

why be fake when the real you is so much better.

BETHS POV

'omfg am sat next to Zacky in my front room' my mind screams, "you okay sis?" Jimmy ask's with a smirk as Amber talk's to Brian 'i hate that lil bitch!' "yeah, why?" i say shaocked 'omfg breath breath' Zacky smiles at me, so i give him a weak one back "no reason, so am off up stairs" he smiles winkin' at me "yeah okay bro" i smile. I sit watchin' t.v. with Amb, Bri and Zacky for 10 mins until Brian and Amber walk out hand in hand "where you going?" i ask "to Ambers" Brain smirks 'what! you can't sleep with that' my mind screams "cool" Zacky laughs, i turn to just stare at him like he's crazy or fucking mad, as they both leave "cool!, are you fucking mad?" i say "what?" he say's shaocked "unbelieveable, well i hope Johnny asks Zoe out tonight" i smile, as Zacky laughs "how do you know about that?" "well i do have two brothers you know" i giggle "very funny" Zacky laughs 'how i love this guy' i smile "so you want to come back to mine, to see if it's happened?" Zacky smiles. 'omfg' "yeah okay cool" i smile as we both stand up and head for the door "i love living next door to you and Zoe" i smiles "yeah same here...and you look hot tonight babe" Zacky grins 'omfg' "really?" he nods blushin' a lil "thanks Zach, so do you!" "well i try" he laughs, as i close the door.

END POV

ZACKYS POV

'okay i can do this' i think as we walk into the house 'how fucking hot does she look though' "so Beth, you seening anyone?" i ask sweetly, she smiles shaking her head "no, but i have my eye on someone" 'oh' "awesome, so i was just wanting to know if...?" i stop as Beth smiles we stand there looking at each other "what?" "well i've have this in mind for a while...would you go out with me?" "omfg, really i would love to" Beth nearly screams at me 'awesome' "i thought you would say no, thank fuck" i smile, leaning in to kiss her. I kiss her soft lips as she wraps her arms around my neck, i go to wrap mine around her waist as i haer somthing.

END POV

I stop dead in the door way 'wtf' i just stare as my brother Zacky kisses my bestfriend Beth "okay can someone please tell me what's going on?" i laugh as they both jump apart and look scared. Beth goes red and looks at me with a smirk, as Zacky blushes "well i..." Zacky starts "we were kissin'" Beth smiles proudly "i see, i could tell that" i smile "well why ask?" Zacky says, i roll my eyes "i ment are you both datin'?" they both look at each other and smile "yes" Beth smiles "your not mad are you?" Zacky asks. "no am happy" "so what did Johnny say then?" Zacky smirks 'like he doesn't know' "did he ask you out?" Beth smiles 'what? how? Jimmy n Brian' i blush "yes" "oh my god hunny, am so happy for you" Beth screams hugging me 'can't breath'  "about fucking time" Zacky laughs "i could say the same thing Zachary Baker" i smile as he flips me off "well am going home" Beth states, kissing Zacky and hugging me "see you babe...zoe" she smiles "see ya Beth" i shout "bye babe" Zacky blushes closing the door. "babe?" i giggle 'aww who would of thought my bro was so sweet' i think as he shakes his head "well i'll see you tomorrow bro..nite" i smile kissing his cheek as he does the same "nite sis". I sit down on my bed smiling to myself "i date Johnathan, omfg" i smile, i get ready for bed and lay down with only one person on my mind as sleep takes over.

you never ask why

you never put me down

your always there to pick me up when i need you!

your my ROCK!

you never dis my looks,

never compare me to modals or over girls

am always happy when your around

and lost when your not

i love you more,

but there is no words i could write,

or say, sing or read that would tell you more then this.

MY LOVE IS FOREVER!!!!!!

omfg i write sum crazy stuff when am drunk lol

there are things i wish i could tell you,

things that i knew would shock you,

i've waited so long to be with you,

waited to hear them 3 lil words that never came,

i don't blame you,

i wouldn't love me either,

you've hurt me in ways no one has ever,

you broke my heart to the point i don't feel anything now,

you ask for my forgiveness but i can't give you something i don't have.

i loved you, i thought we we're good together,

but i was just dreaming cause,

forever is not with you,

people told me your mad news ,

but you knew i was head strong and took me for granted,

i hater you and always will,

to my forever and never love.

TWO MONTHS LATER

Me and Johnny are still together and goin' strong, me and Jimmy are just getting the house sorted but the best news ever is Johnny and all the guys are now livin' with us am in heaven! oh and am the new manager of a7x!

Am sat next to the phone waiting for the most important call i will ever get, 'it will either be good or bad news' i think to myself as i tap my feet "Zoe calm down, it'll be okay babe" Johnny tell me for the 5th time in 5 mins, as i stars to play with my hands i sit there for the next ten min's just listenin' to everyone talk, not really listenin' then my cell rings, i quickly grab it "hello" "could i talk to a miss Zoe Sullivan please, it's warner brothers records calling" 'omfg i think am going to die' "this is Zoe speaking" i smile. Everyone is now staring at me, just waiting to see my face smile so they know we've got it. "I've got a message from Mr. Thomas, just to tell you that the record deal is set, and you have to come to new york next week to do the paper work"  "okay, well that great news thank you" i smile "oh and Mr. Thomas told me to tell you that A7x is a cool name" " oh thanks" "so were see you and that guys next week then, and have a good week" "yeah and you to".

I put the phone down and walk outside to the back yard, "Zoe what did they say?" Amber shouts "sis did we get the deal?" Jimmy shouts "i'll talk to her" Johnny says comin' outside after me. "what did they say?" he smiles "well i have good and bad news" i say looking at everyone 'am getting you all back for hiding me car' i smirk "so?" Jimmy says "well am going to New York next week.." "for what?" Matt says looking worried "because" i smile they just look "YOUR GETTING SIGNED!" i scream jumping on Johnny "omfg you for real" Jimmy screams i nod "so whats the bad news?" Val asks i laugh "that we're all going to New York to do the paper work" i laugh hugging Brian. "am so proud of you Jimmy" i smile as he hugs me "we i think this calls for a party!" Zacky shouts "yeah hell fucking yeah!" i scream as Johnny snakes his hands round my waist. "so who singed them?" Val asks "well i sent our demo to Universal records so them" Matt smiles hugging her i laugh and shake my head "what?" Matt says "well i.." i grin "you what?" all the guys say together making everyone laugh "well i sent it to Warner brothers to a Mr. Thomas" i smile weakly "how?...i mean who?" Jimmy says rubbing his head, i rool my eyes "okay last week i didn't really go to vegas to see Brendon i went to New York with Brendon with your demo" "to see this Thomas guy?" Zacky says i nod "he listened to it, and loved it, i mean really loved it, so i left me number 'cause i knew he'd sign you guys" i smile as Johnny tightens his grip aroung me "i love you" he whisphers "i love you to" i smile turnin' to look at him "your the best Zoe, what would i..we all do without you" Jimmy smiles kissing my head "well am sure you'd be okay, well you've got Val, Amber and each other" i smile "yeah but me and Val wouldn't go to New York to a record company, your awesome and thats way your my..." Amber stops and looks around "i mean all of our's best friend, we're all like family" she smiles hugging Jimmy "well not blood, 'cause some of us would be in jail" Brian smirks with raised eyebrows as we all laugh.