Kurdish bodybuilder Arsand Bashir

Arsand Bashir is a young Heavyweigth bodybuilder and gym owner in Erbil, the capital of Iraqi Kurdistan. 

Let's get to know him!

Country: Iraq/Kurdistan

Birthdate: 1994

Height: ?

Competition weight: ?

Off season weight: 125-130kg/275-287lb

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A Finished Kitchen

 This post has been a long time coming. But as this room is a very hard working kitchen, it has been hard to find a time when it was tidy or close to being tidy, with no meal times upcoming, plus a nice sunny day.

Finally this past Sunday as I was getting ready to make applesauce, I realized it was the perfect time to take a few pictures! And a few beautiful red apples made a nice accent.

So here it is, a completely trimmed out kitchen!

(I had also been waiting to finish up the last of the kitchen baseboard. We didn't quite have enough time to get it done in June when we did the bathroom.)

Oh how I love my windowsills! When I bought this little cottage, the kitchen was rather sad. It's last update was about 1950. It had forest green carpet, wood stained cabinets, tiny ranch trim around the windows and no baseboards! One of my pet peeves is mismatched trim, so when I was ripping things out, out went the ranch style trim. Once the new 1920s style trim went back in, new windowsills were also needed to look correct. They are now thicker and wider. Which means they are perfect for perching things on!

 Doesn't it look like it has always been there? 

Of course, with all the beautiful trim I had to have new curtains that didn't cover it up! Since I already had vinyl roller shades, I took the shades apart and re-used the hardware to make fabric shades. Isn't the fabric the perfect shade of Pyrex aqua?

I am still working on gathering little things for the shelves. This was just what I could find around the house. The shelves were original to the kitchen cupboards and at first I wasn't going to put them back up, but I changed my mind. They add a very vintage touch, don't they! Unfortunately, the original boards where so stinky I had to have replacements made. (They smelled very much like cat, though I am not sure how that is possible. No amount of sunning, bleaching or priming could get it out of the wood.)

 This is the "other" side of the kitchen. It is very typical of 1920s houses to leave the refrigerator hanging out in space. Hopefully some day I can remedy that, but for now we are utilizing every bit of space around it the best we can!

 The kitchen has always seems "not quite right" to me. There was always something about it bothering me, it felt shabby and not pulled together. I wish I would have realized what it was sooner! The minute we trimmed out the windows I let out a sigh! This is what it needed. Trim! It is amazing how finished and tidy it feels now.

Here is the kitchen when I bought the house, Just after we moved in, last year with new door trim and basement door.

I also wanted to get this post up before the end of the month when I do my annual anniversary post. It will be five years since I owned the little cottage and four since we have lived in it!!

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Are You Really Ready for Ski Season?

I don’t know about you, but all this snow is really getting me geared for the upcoming ski season. As the white blanket starts to cover the mountains my excitement grows and I’m already thinking about my first turns of the season. However, as I set down a jelly-filled pastry to check the condition of my gear, a small voice calls to me, “Are you sure you’re ready for this?”

Getting Ready to Hit the Slopes

Ok, maybe I was kidding about the small voice part, but so many of us are so excited for ski season that we neglect the importance of preparing our bodies for the physical demands. For those of us who have spent most of the summer working in the office, it is obvious our bodies just aren’t ready for this. Even if you are an avid hiker, biker, or athlete, the muscles used in skiing and snowboarding are different. Often people spend more time tuning up equipment than tuning up their bodies!

Make Time to Get Active

Before you even consider heading towards the ski lift you need to get into shape, but this doesn’t mean jumping right into a strenuous exercise routine. Start setting aside time now to develop a program that can last all season long. This starts with exercising, eating right, and making a commitment to do this on a regular basis. For many, it’s as simple as getting up an hour earlier, or skipping lunch at the restaurant to jog, head to the gym, or even just plain take a walk. Whatever your day looks like, dedicating a little time to exercise will make your time on the slopes better and more enjoyable.



If you haven’t been exercising regularly during the summer it’s going to take some time for your muscles to become limber and strong. It may have been six months since the last time you were on the mountain, and your body won’t be automatically going to be ready to go. A structured program of stretching, strength training, and cardio will help strengthen your core, legs, and get you ready for the demands of downhill sports.

Avoid Injuries by Getting in Shape

Studies have shown that many injuries happen at the end of the day when you’re tired and worn out. Many of these can be avoided by simple being prepared before strapping on the skis or your board. At Jean-Robert’s Gym we offer special programs and classes specifically targeted to help people prepare for ski season. Our experience with professional athletes has given us the expertise and experience to train people at all levels of fitness and abilities. Whether you are extreme boarder or skier who takes a couple trips up to the slopes a year, we can help you get more out of your time on the mountain and improve your overall health.

Let’s Talk About Your Needs

When it comes to fitness, your goals are our goals and we are passionate about helping you tap into your potential. More importantly, we want people to live healthy lifestyles and be able to enjoy all Colorado has to offer. Our personal trainers make it their mission to help you reach your goals and in this case, to have the best ski season of your life. We encourage you to call us at 970-920-9595 or simply stop by the gym and talk to us. We always love to hear your favorite ski stories, share some of ours, and develop a plan to create more.

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Why Commitment Matters

What comes to your mind when you hear the word 'commitment'?

I think about commitment and how it not only matters in my marriage but also in my fitness and overall health.  They both take dedication and work, right?  Think about that: if you cheat on your marriage, it will not work…if you cheat on your health, it will not work…see what I mean. In order to maintain a happy, healthy relationship, it takes commitment, effort, and work on a consistent basis.  

In this journey of life, I have learned what I do and don't want. I certainly have found a gem in my husband and cherish our relationship as a top priority.  I feel the same way about my fitness. I realize my body is a precious gift worthy of my time and attention so I can live a healthy quality of life. 

Commitment is a word that I don't use lightly. It's a promise that I will maintain my relationship in a healthy way with my hubby and with myself. 

I don't need a special Hallmark day in my life to appreciate my honey and my health. Each day is an opportunity to make the right choices and do the right things.  I treat both my marriage and health with tender loving care, appreciation, time and attention. 

Commitment to the things that matter is important and believe me, there are plenty of 'busy things' in life that just don't matter. I like that motivational saying “when you are committed to something, you accept no excuses, only results”.  I believe in seeing positive results in my marriage and health. If I don't take the healthy steps to make that happen, that is on me. I have worked too hard and long in my life to not make the most of each day, and appreciate what good health and true love feels like.   

I am over 50 years young and it has taken half my life to reach the maturity of emotional, spiritual, and physical well-being that I understand today.  The road along the way was difficult as I am sure most of you can relate. Through patience, perseverance, and commitment to want more for me in every aspect of life, the journey was worth the results. 

The importance of commitment is also patience through the process as nothing happens overnight. There is no such thing as here today and gone tomorrow and rushing life usually gets us no-where. The point is to stay true to your commitments, appreciate the journey, and grow in positive ways through the struggles. 

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The effort is worth the results. Stay Healthy 💖

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Red Sonya Şahinin Tahtı 6/6 Son Sayı

Red Sonay Şahinin Tahtı 6/6 Son Sayı

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Kim Dong Yun

Kim Dong Yun

Competition Summer 2017

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