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Source: http://oneononepgh.wordpress.com/atom.xml

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6. <title type="text">One on One PGH</title>
7. <subtitle type="text">Hope is not a plan, but it is a start</subtitle>
8.  
9. <updated>2015-02-07T20:10:36Z</updated>
10.  
11. <link rel="alternate" type="text/html" href="https://oneononepgh.wordpress.com" />
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14.  
15. <generator uri="http://wordpress.com/">WordPress.com</generator>
16. <link rel="search" type="application/opensearchdescription+xml" href="https://oneononepgh.wordpress.com/osd.xml" title="One on One PGH" />
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18. <link rel='hub' href='https://oneononepgh.wordpress.com/?pushpress=hub' />
19. <entry>
20. <author>
21. <name>oneononepgh</name>
22. </author>
23.  
24. <title type="html"><![CDATA[7 Day Meal Challenge]]></title>
25. <link rel="alternate" type="text/html" href="https://oneononepgh.wordpress.com/2015/02/07/7-day-meal-challenge/" />
26.  
27. <id>http://oneononepgh.wordpress.com/?p=504</id>
28. <updated>2015-02-07T20:10:36Z</updated>
29. <published>2015-02-07T20:10:36Z</published>
30. <category scheme="https://oneononepgh.wordpress.com" term="Uncategorized" />
31. <summary type="html"><![CDATA[Breakfast Vegetable Omelet Fruit bowl Mid-Morning Snack Low fat string cheese with a handful of raw almonds Lunch Green Salad with Leaf lettuce, Tomato, Avocado, Use either: Black Bean, Navy Bean, Turkey or Chicken Homemade Italian dressing: 2 parts extra-virgin Olive oil, 1 part red wine vinegar, crushed garlic with salt and pepper to taste [&#8230;]]]></summary>
32.  
33. <content type="html" xml:base="https://oneononepgh.wordpress.com/2015/02/07/7-day-meal-challenge/"><![CDATA[<p>Breakfast<br />
34. Vegetable Omelet<br />
35. Fruit bowl</p>
36. <p>Mid-Morning Snack<br />
37. Low fat string cheese with a handful of raw almonds<br />
38. Lunch<br />
39. Green Salad with Leaf lettuce, Tomato, Avocado, Use either: Black Bean, Navy Bean, Turkey or Chicken<br />
40. Homemade Italian dressing: 2 parts extra-virgin Olive oil, 1 part red wine vinegar, crushed garlic with salt and pepper to taste<br />
41. (Can substitute red wine vinegar with fresh lemon juice)</p>
42. <p>Mid-Afternoon Snack<br />
43. Tuna or Salmon salad<br />
44. Place tuna on a small bed of lettuce or eat plain with no crackers. Do not add mayonnaise to Tuna or Salmon<br />
45. Day One Continued……</p>
46. <p>Dinner<br />
47. Ingredients<br />
48. 2 Chicken breast<br />
49. 1 Small onion<br />
50. 2 Tomatoes<br />
51. 1 Small jalapeño pepper (optional)<br />
52. 1/2 cup chopped fresh cilantro<br />
53. Juice of one lime<br />
54. Directions: Grill chicken breasts<br />
55. Mince onion, chop tomatoes, mince jalapeño pepper and combine with chopped cilantro and juice of a lime<br />
56. Spoon over cooked chicken breast and serve</p>
57. <p>Southwest Black Beans<br />
58. Ingredients<br />
59. 2 cups of cooked black beans<br />
60. 1 Avocado<br />
61. 1 Carrot<br />
62. 1/2 tsp ground cumin<br />
63. 1 Lime<br />
64. 1 Tbsp. olive oil<br />
65. Directions: Dice avocado, shred carrot and combine with remaining ingredients</p>
66. <p><span id="more-504"></span></p>
67. <ul>
68. <li><a href="https://oneononepgh.files.wordpress.com/2014/08/asparagus.jpg"><img data-attachment-id="444" data-permalink="https://oneononepgh.wordpress.com/one-on-one-meal-challenge-day-one/asparagus/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2014/08/asparagus.jpg" data-orig-size="388,259" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}" data-image-title="Asparagus" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2014/08/asparagus.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2014/08/asparagus.jpg?w=388" class="alignnone size-medium wp-image-444" src="https://oneononepgh.files.wordpress.com/2014/08/asparagus.jpg?w=300&#038;h=200" alt="Asparagus" width="300" height="200" srcset="https://oneononepgh.files.wordpress.com/2014/08/asparagus.jpg?w=300 300w, https://oneononepgh.files.wordpress.com/2014/08/asparagus.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2014/08/asparagus.jpg 388w" sizes="(max-width: 300px) 100vw, 300px" /></a><a href="https://oneononepgh.files.wordpress.com/2014/08/tomatoes.jpg"><img data-attachment-id="445" data-permalink="https://oneononepgh.wordpress.com/one-on-one-meal-challenge-day-one/tomatoes/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2014/08/tomatoes.jpg" data-orig-size="354,266" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}" data-image-title="Tomatoes" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2014/08/tomatoes.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2014/08/tomatoes.jpg?w=354" class="alignnone size-medium wp-image-445" src="https://oneononepgh.files.wordpress.com/2014/08/tomatoes.jpg?w=300&#038;h=225" alt="Tomatoes" width="300" height="225" srcset="https://oneononepgh.files.wordpress.com/2014/08/tomatoes.jpg?w=300 300w, https://oneononepgh.files.wordpress.com/2014/08/tomatoes.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2014/08/tomatoes.jpg 354w" sizes="(max-width: 300px) 100vw, 300px" /></a></li>
69. </ul>
70. ]]></content>
72. <link rel="replies" type="text/html" href="https://oneononepgh.wordpress.com/2015/02/07/7-day-meal-challenge/#comments" thr:count="0" />
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74. <thr:total>0</thr:total>
75. </entry>
76. <entry>
77. <author>
78. <name>oneononepgh</name>
79. </author>
80.  
81. <title type="html"><![CDATA[Catch the One on One Vibe]]></title>
82. <link rel="alternate" type="text/html" href="https://oneononepgh.wordpress.com/2015/01/14/catch-the-one-on-one-vibe/" />
83.  
84. <id>http://oneononepgh.wordpress.com/?p=500</id>
85. <updated>2015-01-14T15:03:34Z</updated>
86. <published>2015-01-14T15:03:25Z</published>
87. <category scheme="https://oneononepgh.wordpress.com" term="Uncategorized" />
88. <summary type="html"><![CDATA[Represent your Team! ]]></summary>
89.  
90. <content type="html" xml:base="https://oneononepgh.wordpress.com/2015/01/14/catch-the-one-on-one-vibe/"><![CDATA[<p><a href="https://oneononepgh.files.wordpress.com/2015/01/one-on-one-gear1.jpg"><img data-attachment-id="501" data-permalink="https://oneononepgh.wordpress.com/2015/01/14/catch-the-one-on-one-vibe/one-on-one-gear1/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2015/01/one-on-one-gear1.jpg" data-orig-size="403,537" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}" data-image-title="One on One Gear1" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2015/01/one-on-one-gear1.jpg?w=225" data-large-file="https://oneononepgh.files.wordpress.com/2015/01/one-on-one-gear1.jpg?w=403" class="alignnone size-medium wp-image-501" src="https://oneononepgh.files.wordpress.com/2015/01/one-on-one-gear1.jpg?w=225&#038;h=300" alt="One on One Gear1" width="225" height="300" srcset="https://oneononepgh.files.wordpress.com/2015/01/one-on-one-gear1.jpg?w=225 225w, https://oneononepgh.files.wordpress.com/2015/01/one-on-one-gear1.jpg?w=113 113w, https://oneononepgh.files.wordpress.com/2015/01/one-on-one-gear1.jpg 403w" sizes="(max-width: 225px) 100vw, 225px" /></a></p>
91. <p style="text-align:center;"><strong>Get your One on One Gear at One on One Personal Fitness &amp; Training located at 2714 Penn Avenue Pittsburgh, PA 15222</strong></p>
92. <p style="text-align:center;"><strong>Or call 412-925-8236 or email us at oneononepersonalfitness@yahoo.com</strong></p>
93. <p style="text-align:center;"><strong> to place your order today!!! Catch the vibe and get with the One on One flow!</strong></p>
94. ]]></content>
96. <link rel="replies" type="text/html" href="https://oneononepgh.wordpress.com/2015/01/14/catch-the-one-on-one-vibe/#comments" thr:count="0" />
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98. <thr:total>0</thr:total>
99. </entry>
100. <entry>
101. <author>
102. <name>oneononepgh</name>
103. </author>
104.  
105. <title type="html"><![CDATA[The Chris Moore of WQED getting it in at One on One!!!]]></title>
106. <link rel="alternate" type="text/html" href="https://oneononepgh.wordpress.com/2014/09/27/the-chris-moore-of-wqed-getting-it-in-at-one-on-one/" />
107.  
108. <id>http://oneononepgh.wordpress.com/?p=493</id>
109. <updated>2014-09-27T00:30:15Z</updated>
110. <published>2014-09-27T00:30:15Z</published>
111. <category scheme="https://oneononepgh.wordpress.com" term="Uncategorized" />
112. <summary type="html"><![CDATA[]]></summary>
113.  
114. <content type="html" xml:base="https://oneononepgh.wordpress.com/2014/09/27/the-chris-moore-of-wqed-getting-it-in-at-one-on-one/"><![CDATA[<p><a href="https://oneononepgh.files.wordpress.com/2014/09/chris-moore-1.jpg"><img loading="lazy" data-attachment-id="494" data-permalink="https://oneononepgh.wordpress.com/2014/09/27/the-chris-moore-of-wqed-getting-it-in-at-one-on-one/chris-moore-1/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2014/09/chris-moore-1.jpg" data-orig-size="1679,1679" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}" data-image-title="Chris Moore 1" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2014/09/chris-moore-1.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2014/09/chris-moore-1.jpg?w=1024" class="alignnone size-medium wp-image-494" src="https://oneononepgh.files.wordpress.com/2014/09/chris-moore-1.jpg?w=300&#038;h=300" alt="Chris Moore 1" width="300" height="300" srcset="https://oneononepgh.files.wordpress.com/2014/09/chris-moore-1.jpg?w=300 300w, https://oneononepgh.files.wordpress.com/2014/09/chris-moore-1.jpg?w=600 600w, https://oneononepgh.files.wordpress.com/2014/09/chris-moore-1.jpg?w=150 150w" sizes="(max-width: 300px) 100vw, 300px" /></a><a href="https://oneononepgh.files.wordpress.com/2014/09/photo-3.jpg"><img loading="lazy" data-attachment-id="495" data-permalink="https://oneononepgh.wordpress.com/2014/09/27/the-chris-moore-of-wqed-getting-it-in-at-one-on-one/photo-3/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2014/09/photo-3.jpg" data-orig-size="2448,2448" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;2.2&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;iPhone 5s&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1411623533&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;4.15&quot;,&quot;iso&quot;:&quot;250&quot;,&quot;shutter_speed&quot;:&quot;0.066666666666667&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;,&quot;latitude&quot;:&quot;40.456241666667&quot;,&quot;longitude&quot;:&quot;-79.9766&quot;}" data-image-title="photo 3" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2014/09/photo-3.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2014/09/photo-3.jpg?w=1024" class="alignnone size-medium wp-image-495" src="https://oneononepgh.files.wordpress.com/2014/09/photo-3.jpg?w=300&#038;h=300" alt="photo 3" width="300" height="300" srcset="https://oneononepgh.files.wordpress.com/2014/09/photo-3.jpg?w=300 300w, https://oneononepgh.files.wordpress.com/2014/09/photo-3.jpg?w=600 600w, https://oneononepgh.files.wordpress.com/2014/09/photo-3.jpg?w=150 150w" sizes="(max-width: 300px) 100vw, 300px" /></a><a href="https://oneononepgh.files.wordpress.com/2014/09/photo-2.jpg"><img loading="lazy" data-attachment-id="496" data-permalink="https://oneononepgh.wordpress.com/2014/09/27/the-chris-moore-of-wqed-getting-it-in-at-one-on-one/photo-2/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2014/09/photo-2.jpg" data-orig-size="2448,2448" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;2.2&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;iPhone 5s&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1411623846&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;4.15&quot;,&quot;iso&quot;:&quot;250&quot;,&quot;shutter_speed&quot;:&quot;0.066666666666667&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;,&quot;latitude&quot;:&quot;40.456302777778&quot;,&quot;longitude&quot;:&quot;-79.976227777778&quot;}" data-image-title="photo 2" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2014/09/photo-2.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2014/09/photo-2.jpg?w=1024" class="alignnone size-medium wp-image-496" src="https://oneononepgh.files.wordpress.com/2014/09/photo-2.jpg?w=300&#038;h=300" alt="photo 2" width="300" height="300" srcset="https://oneononepgh.files.wordpress.com/2014/09/photo-2.jpg?w=300 300w, https://oneononepgh.files.wordpress.com/2014/09/photo-2.jpg?w=600 600w, https://oneononepgh.files.wordpress.com/2014/09/photo-2.jpg?w=150 150w" sizes="(max-width: 300px) 100vw, 300px" /></a></p>
115. ]]></content>
117. <link rel="replies" type="text/html" href="https://oneononepgh.wordpress.com/2014/09/27/the-chris-moore-of-wqed-getting-it-in-at-one-on-one/#comments" thr:count="0" />
118. <link rel="replies" type="application/atom+xml" href="https://oneononepgh.wordpress.com/2014/09/27/the-chris-moore-of-wqed-getting-it-in-at-one-on-one/feed/atom/" thr:count="0" />
119. <thr:total>0</thr:total>
120. </entry>
121. <entry>
122. <author>
123. <name>oneononepgh</name>
124. </author>
125.  
126. <title type="html"><![CDATA[The Hidden effects of Sugar!]]></title>
127. <link rel="alternate" type="text/html" href="https://oneononepgh.wordpress.com/2014/09/23/the-hidden-effects-of-sugar/" />
128.  
129. <id>http://oneononepgh.wordpress.com/?p=485</id>
130. <updated>2014-09-23T21:32:32Z</updated>
131. <published>2014-09-23T21:32:15Z</published>
132. <category scheme="https://oneononepgh.wordpress.com" term="Uncategorized" /><category scheme="https://oneononepgh.wordpress.com" term="#heart disease" /><category scheme="https://oneononepgh.wordpress.com" term="#hypertension" /><category scheme="https://oneononepgh.wordpress.com" term="#insulin" /><category scheme="https://oneononepgh.wordpress.com" term="#obesity" /><category scheme="https://oneononepgh.wordpress.com" term="#sugar" />
133. <summary type="html"><![CDATA[How to rid yourself of the silent killer Sugar! How to empower yourself though knowledge to stay away from obesity, heart disease and hypertension!]]></summary>
134.  
135. <content type="html" xml:base="https://oneononepgh.wordpress.com/2014/09/23/the-hidden-effects-of-sugar/"><![CDATA[<p style="text-align:center;">
136. <p style="text-align:center;">The Hidden effects of Sugar</p>
137. <p>In truth our bodies are our most precious assets. It is important to understand the vessel that sustains our life and that which will give our lives longevity.  If we make healthy decisions our bodies will perform at an optimal level. In understanding our bodies, it is important to know that losing weight is a key component in becoming healthy however; it is more important to recognize how to lose the risk factors associated with diabetes, heart Disease and many other silent killers.</p>
138. <p>The society is consuming so much sugar that our insulin levels has drastically increased. This has caused a major obesity problem and now a diabetes epidemic. There is a connecting factor between obesity, diabetes, heart disease and many others and what few realize is these problems are related like cousins. It is necessary to explain this connecting factor of common major health risks that can ultimately lead to death. In the latest reports approximately 29% of the adult population has high blood pressure. In the last ten years there has been a 4% increase in the total number of adults suffering from hypertension.</p>
139. <p>In recent years, researchers have begun to recognize the direct relationship between insulin resistance and the development of hypertension. In fact most of the hypertension that is being treated is not being treated properly. It is really a sugar problem or in another language we have become insensitive to our own insulin. In becoming insensitive to your insulin levels, it can begin to rise (hyperinsulinemia); and that can cause changes to occur that will increase your blood pressure. More concerning is the fact that less than 30% of these individuals are controlling their hypertension even with all the medication being given.</p>
140. <p>One recognizable result from having an elevated insulin level in the blood stream is the fact that this enhances the retention of sodium from the kidneys. Which in turn increases the amount of fluid in the blood stream and causes the blood pressure to rise. Elevated sugar intake increases blood pressure  and heightens activity in the nervous system.  This causes constriction in the arteries and a subsequent rise in blood pressure. Increased sugar levels can cause the arteries to tighten and the arteries pumps blood to the veins which carries our blood to our organs and heart. After the arteries tighten the blood flow is slowed down and this stimulates the growth of smooth muscles of the arteries causing the arteries to thicken and results in increased blood pressure.</p>
141. <p>All of these effects work together to cause our blood pressure to increase and results in hypertension. Let us not forget the root cause is elevated insulin levels from sugar. This is why the risk of coronary artery disease is not improving even though blood pressure are being controlled by prescription meds for hypertension. The risk of cardiovascular disease begins increasing with blood pressure over 115/ 75. Even with normal blood pressure, the risk of developing hypertension in a lifetime is over 90% unless healthy lifestyles are intentionally developed.</p>
142. <p>Written by: Master Trainer Charles</p>
143. ]]></content>
145. <link rel="replies" type="text/html" href="https://oneononepgh.wordpress.com/2014/09/23/the-hidden-effects-of-sugar/#comments" thr:count="0" />
146. <link rel="replies" type="application/atom+xml" href="https://oneononepgh.wordpress.com/2014/09/23/the-hidden-effects-of-sugar/feed/atom/" thr:count="0" />
147. <thr:total>0</thr:total>
148. </entry>
149. <entry>
150. <author>
151. <name>oneononepgh</name>
152. </author>
153.  
154. <title type="html"><![CDATA[One on One Weight Loss Testimony! Congratulations Whitney!]]></title>
155. <link rel="alternate" type="text/html" href="https://oneononepgh.wordpress.com/2014/09/02/one-on-one-weight-loss-testimony-congratulations-whitney/" />
156.  
157. <id>http://oneononepgh.wordpress.com/?p=480</id>
158. <updated>2014-09-02T14:54:10Z</updated>
159. <published>2014-09-02T14:54:08Z</published>
160. <category scheme="https://oneononepgh.wordpress.com" term="Amazing Transformations" /><category scheme="https://oneononepgh.wordpress.com" term="News &amp; Announcements" /><category scheme="https://oneononepgh.wordpress.com" term="Pictures &amp; Videos" />
161. <summary type="html"><![CDATA[  We are so proud of our team member Whitney! She has been consistent with her training and as a result of her discipline, her courage and her dedication she is in the awesome group of those who has lost weight! Keep going we are proud of you!]]></summary>
162.  
163. <content type="html" xml:base="https://oneononepgh.wordpress.com/2014/09/02/one-on-one-weight-loss-testimony-congratulations-whitney/"><![CDATA[<p> </p>
164. <p style="text-align:center;"><strong><a href="https://oneononepgh.files.wordpress.com/2014/09/whitney-weight-loss.jpg"><img loading="lazy" data-attachment-id="479" data-permalink="https://oneononepgh.wordpress.com/whitney-weight-loss/" data-orig-file="https://oneononepgh.files.wordpress.com/2014/09/whitney-weight-loss.jpg" data-orig-size="1024,1024" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}" data-image-title="Whitney-weight loss" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2014/09/whitney-weight-loss.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2014/09/whitney-weight-loss.jpg?w=1024" class="alignnone size-medium wp-image-479" src="https://oneononepgh.files.wordpress.com/2014/09/whitney-weight-loss.jpg?w=300&#038;h=300" alt="Whitney-weight loss" width="300" height="300" srcset="https://oneononepgh.files.wordpress.com/2014/09/whitney-weight-loss.jpg?w=300 300w, https://oneononepgh.files.wordpress.com/2014/09/whitney-weight-loss.jpg?w=600 600w, https://oneononepgh.files.wordpress.com/2014/09/whitney-weight-loss.jpg?w=150 150w" sizes="(max-width: 300px) 100vw, 300px" /></a></strong></p>
165. <p style="text-align:center;"><strong>We are so proud of our team member Whitney! She has been consistent with her training and as a result of her discipline, her courage and her dedication she is in the awesome group of those who has lost weight! Keep going we are proud of you!</strong></p>
166. ]]></content>
168. <link rel="replies" type="text/html" href="https://oneononepgh.wordpress.com/2014/09/02/one-on-one-weight-loss-testimony-congratulations-whitney/#comments" thr:count="0" />
169. <link rel="replies" type="application/atom+xml" href="https://oneononepgh.wordpress.com/2014/09/02/one-on-one-weight-loss-testimony-congratulations-whitney/feed/atom/" thr:count="0" />
170. <thr:total>0</thr:total>
171. </entry>
172. <entry>
173. <author>
174. <name>oneononepgh</name>
175. </author>
176.  
177. <title type="html"><![CDATA[One on One Weight Loss Testimony! Congratulations Strawberry!]]></title>
178. <link rel="alternate" type="text/html" href="https://oneononepgh.wordpress.com/2014/09/02/one-on-one-weight-loss-testimony-congratulations-ej/" />
179.  
180. <id>http://oneononepgh.wordpress.com/2014/09/02/one-on-one-weight-loss-testimony-congratulations-ej/</id>
181. <updated>2014-09-06T23:46:37Z</updated>
182. <published>2014-09-02T14:30:53Z</published>
183. <category scheme="https://oneononepgh.wordpress.com" term="Amazing Transformations" /><category scheme="https://oneononepgh.wordpress.com" term="Featured Clients" /><category scheme="https://oneononepgh.wordpress.com" term="News &amp; Announcements" /><category scheme="https://oneononepgh.wordpress.com" term="Pictures &amp; Videos" />
184. <summary type="html"><![CDATA[The team of One on One is so excited to unveil the success of our member Strawberry! Please celebrate with us as we celebrate with her all of her weight loss success! At One on One we yield success!]]></summary>
185.  
186. <content type="html" xml:base="https://oneononepgh.wordpress.com/2014/09/02/one-on-one-weight-loss-testimony-congratulations-ej/"><![CDATA[<p style="text-align:center;"><strong><a href="https://oneononepgh.files.wordpress.com/2014/09/weight-loss.jpg"><img loading="lazy" data-attachment-id="476" data-permalink="https://oneononepgh.wordpress.com/weight-loss/" data-orig-file="https://oneononepgh.files.wordpress.com/2014/09/weight-loss.jpg" data-orig-size="325,651" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}" data-image-title="Weight loss" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2014/09/weight-loss.jpg?w=150" data-large-file="https://oneononepgh.files.wordpress.com/2014/09/weight-loss.jpg?w=325" class="alignnone size-medium wp-image-476" src="https://oneononepgh.files.wordpress.com/2014/09/weight-loss.jpg?w=149&#038;h=300" alt="Weight loss" width="149" height="300" srcset="https://oneononepgh.files.wordpress.com/2014/09/weight-loss.jpg?w=298 298w, https://oneononepgh.files.wordpress.com/2014/09/weight-loss.jpg?w=75 75w" sizes="(max-width: 149px) 100vw, 149px" /></a></strong></p>
187. <p style="text-align:center;"><strong>The team of One on One is so excited to unveil the success of our member Strawberry! Please celebrate with us as we celebrate with her all of her weight loss success! At One on One we yield success!</strong></p>
188. ]]></content>
190. <link rel="replies" type="text/html" href="https://oneononepgh.wordpress.com/2014/09/02/one-on-one-weight-loss-testimony-congratulations-ej/#comments" thr:count="0" />
191. <link rel="replies" type="application/atom+xml" href="https://oneononepgh.wordpress.com/2014/09/02/one-on-one-weight-loss-testimony-congratulations-ej/feed/atom/" thr:count="0" />
192. <thr:total>0</thr:total>
193. </entry>
194. <entry>
195. <author>
196. <name>oneononepgh</name>
197. </author>
198.  
199. <title type="html"><![CDATA[So What Really is in a Chicken McNugget?]]></title>
200. <link rel="alternate" type="text/html" href="https://oneononepgh.wordpress.com/2014/08/05/so-what-really-is-in-a-chicken-mcnugget/" />
201.  
202. <id>http://oneononepgh.wordpress.com/?p=461</id>
203. <updated>2014-08-05T15:35:52Z</updated>
204. <published>2014-08-05T15:35:52Z</published>
205. <category scheme="https://oneononepgh.wordpress.com" term="News &amp; Announcements" /><category scheme="https://oneononepgh.wordpress.com" term="Chicken Nuggets" /><category scheme="https://oneononepgh.wordpress.com" term="Genetically modified foods" /><category scheme="https://oneononepgh.wordpress.com" term="Halal Chicken is a better choice" /><category scheme="https://oneononepgh.wordpress.com" term="Healthier Choices" /><category scheme="https://oneononepgh.wordpress.com" term="Informed consumer" />
206. <summary type="html"><![CDATA[The Omnivore&#8217;s Dilemma by Michael Pollan is a fascinating book that details the changing eating habits of Americans. I can&#8217;t recommend it highly enough. It explains how, over the last 30 years, we have become a nation that eats vast quantities of corn ¬ much more so than Mexicans, the original &#8220;corn people.&#8221; Most folks [&#8230;]]]></summary>
207.  
208. <content type="html" xml:base="https://oneononepgh.wordpress.com/2014/08/05/so-what-really-is-in-a-chicken-mcnugget/"><![CDATA[<p>
209. The Omnivore&#8217;s Dilemma by Michael Pollan is a fascinating book that details the changing eating habits of Americans. I can&#8217;t recommend it highly enough. It explains how, over the last 30 years, we have become a nation that eats vast quantities of corn ¬ much more so than Mexicans, the original &#8220;corn people.&#8221;<br />
210. Most folks assume that a chicken nugget is just a piece of fried chicken, right? Wrong! Did you know, for example, that a McDonald&#8217;s Chicken McNugget is 56% corn?</p>
211. <p>What else is in a McDonald&#8217;s Chicken McNugget? Besides corn, and to a lesser extent, chicken, The Omnivore&#8217;s Dilemma describes all of the thirty-eight ingredients that make up a McNugget ¬ one of which I&#8217;ll bet you&#8217;ll never guess. During this part of the book, the author has just ordered a meal from McDonald&#8217;s with his family and taken one of the flyers available at McDonald&#8217;s called &#8220;A Full Serving of Nutrition Facts: Choose the Best Meal for You.&#8221;<br />
212. These two paragraphs are taken directly from The Omnivore&#8217;s Dilemma:</p>
213. <p>&#8220;The ingredients listed in the flyer suggest a lot of thought goes into a nugget, that and a lot of corn. Of the thirty-eight ingredients it takes to make a McNugget, I counted thirteen that can be derived from corn: the corn-fed chicken itself; modified cornstarch (to bind the pulverized chicken meat); mono-, tri-, and diglycerides (emulsifiers, which keep the fats and water from separating); dextrose; lecithin (another emulsifier); chicken broth (to restore some of the flavor that processing leeches out); yellow corn flour and more modified cornstarch (for the batter); cornstarch (a filler); vegetable shortening; partially hydrogenated corn oil; and citric acid as a preservative. A couple of other plants take part in the nugget: There&#8217;s some wheat in the batter, and on any given day the hydrogenated oil could come from soybeans, canola, or cotton rather than corn, depending on the market price and availability.</p>
214. <p>According to the handout, McNugget also contain several completely synthetic ingredients, quasiedible substances that ultimately come not from a corn or soybean field but form a petroleum refinery or chemical plant. These chemicals are what make modern processed food possible, by keeping the organic materials in them from going bad or looking strange after months in the freezer or on the road. Listed first are the &#8220;leavening agents&#8221;: sodium aluminum phosphate, mono-calcium phosphate, sodium acid pyrophosphate, and calcium lactate. These are antioxidants added to keep the various animal and vegetable fats involved in a nugget from turning rancid. Then there are &#8220;anti-foaming agents&#8221; like dimethylpolysiloxene, added to the cooking oil to keep the starches from binding to air molecules, so as to produce foam during the fry. The problem is evidently grave enough to warrant adding a toxic chemical to the food: According to the Handbook of Food Additives, dimethylpolysiloxene is a suspected carcinogen and an established mutagen, tumorigen, and reproductive effector; it&#8217;s also flammable.</p>
215. <p>But perhaps the most alarming ingredient in a Chicken McNugget is tertiary butylhydroquinone, or TBHQ, an antioxidant derived from petroleum that is either sprayed directly on the nugget or the inside of the box it comes in to &#8220;help preserve freshness.&#8221; According to A Consumer&#8217;s Dictionary of Food Additives, TBHQ is a form of butane (i.e. lighter fluid) the FDA allows processors to use sparingly in our food: It can comprise no more than 0.02 percent of the oil in a nugget. Which is probably just as well, considering that ingesting a single gram of TBHQ can cause &#8220;nausea, vomiting, ringing in the ears, delirium, a sense of suffocation, and collapse.&#8221; Ingesting five grams of TBHQ can kill.&#8221;<br />
216. Bet you never thought that was in your chicken McNuggets!</p>
217. <p>Source: <a href="http://www.rense.com/general76/chk.htm" rel="nofollow">http://www.rense.com/general76/chk.htm</a></p>
218. ]]></content>
220. <link rel="replies" type="text/html" href="https://oneononepgh.wordpress.com/2014/08/05/so-what-really-is-in-a-chicken-mcnugget/#comments" thr:count="0" />
221. <link rel="replies" type="application/atom+xml" href="https://oneononepgh.wordpress.com/2014/08/05/so-what-really-is-in-a-chicken-mcnugget/feed/atom/" thr:count="0" />
222. <thr:total>0</thr:total>
223. </entry>
224. <entry>
225. <author>
226. <name>oneononepgh</name>
227. </author>
228.  
229. <title type="html"><![CDATA[Why most exercise programs fail quickly!]]></title>
230. <link rel="alternate" type="text/html" href="https://oneononepgh.wordpress.com/2014/08/04/why-most-exercise-programs-fail-quickly/" />
231.  
232. <id>http://oneononepgh.wordpress.com/?p=435</id>
233. <updated>2014-08-04T17:45:41Z</updated>
234. <published>2014-08-04T17:45:41Z</published>
235. <category scheme="https://oneononepgh.wordpress.com" term="Uncategorized" />
236. <summary type="html"><![CDATA[When we use the &#8220;squeeze in method&#8221; to exercise, or “I will exercise whenever I can because I am so busy&#8221; method, we are actually setting ourselves up for failure. This may seem as an obvious observation, however most people still use this method for working out. Most workout routines fail because your “busy” schedule [&#8230;]]]></summary>
237.  
238. <content type="html" xml:base="https://oneononepgh.wordpress.com/2014/08/04/why-most-exercise-programs-fail-quickly/"><![CDATA[<p>When we use the &#8220;squeeze in method&#8221; to exercise, or “I will exercise whenever I can because I am so busy&#8221; method, we are actually setting ourselves up for failure. This may seem as an obvious observation, however most people still use this method for working out. Most workout routines fail because your “busy” schedule will win most of the time. It is from my experience that I have found the only way to have a successful and consistent exercise program is to schedule each and every workout. If losing weight and keeping it off permanently is one of your health and fitness goals, then it is imperative that you incorporate this principle into your daily thinking. Your personal exercise goal will not happen without a consistent and effective exercise program. Therefore proper exercise scheduling and maintenance must be a priority in developing a healthy lifestyle and not merely working out a couple of times a week. Eventually you will start to feel so great after loving the results of your consistent exercise program that keeping a set schedule will become easier over time.  Moral: Schedule all workout programs in advance and stick to it! </p>
239. ]]></content>
241. <link rel="replies" type="text/html" href="https://oneononepgh.wordpress.com/2014/08/04/why-most-exercise-programs-fail-quickly/#comments" thr:count="0" />
242. <link rel="replies" type="application/atom+xml" href="https://oneononepgh.wordpress.com/2014/08/04/why-most-exercise-programs-fail-quickly/feed/atom/" thr:count="0" />
243. <thr:total>0</thr:total>
244. </entry>
245. <entry>
246. <author>
247. <name>oneononepgh</name>
248. </author>
249.  
250. <title type="html"><![CDATA[Excuses are nothing but tools of nothingness and those who use them are just that! LET&#8217;S Go! No Excuses!]]></title>
251. <link rel="alternate" type="text/html" href="https://oneononepgh.wordpress.com/2014/04/08/417/" />
252.  
253. <id>http://oneononepgh.wordpress.com/?p=417</id>
254. <updated>2014-08-05T00:39:07Z</updated>
255. <published>2014-04-08T00:01:17Z</published>
256. <category scheme="https://oneononepgh.wordpress.com" term="Training Tips &amp; Motivation" /><category scheme="https://oneononepgh.wordpress.com" term="#noexcuses" /><category scheme="https://oneononepgh.wordpress.com" term="consistency" /><category scheme="https://oneononepgh.wordpress.com" term="master trainer" /><category scheme="https://oneononepgh.wordpress.com" term="routine" /><category scheme="https://oneononepgh.wordpress.com" term="training" />
257. <summary type="html"><![CDATA[Master Trainer Charles&#8230; AKA Trainer Zero (Zero tolerance for Excuses) is waiting on you! Call Today!]]></summary>
258.  
259. <content type="html" xml:base="https://oneononepgh.wordpress.com/2014/04/08/417/"><![CDATA[<p><a href="https://oneononepgh.files.wordpress.com/2014/04/cm.jpg"><img loading="lazy" data-attachment-id="418" data-permalink="https://oneononepgh.wordpress.com/2014/04/08/417/cm/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2014/04/cm.jpg" data-orig-size="624,653" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="cm" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2014/04/cm.jpg?w=287" data-large-file="https://oneononepgh.files.wordpress.com/2014/04/cm.jpg?w=624" src="https://oneononepgh.files.wordpress.com/2014/04/cm.jpg?w=286&#038;h=300" alt="cm" width="286" height="300" class="alignnone size-medium wp-image-418" srcset="https://oneononepgh.files.wordpress.com/2014/04/cm.jpg?w=286 286w, https://oneononepgh.files.wordpress.com/2014/04/cm.jpg?w=572 572w, https://oneononepgh.files.wordpress.com/2014/04/cm.jpg?w=143 143w" sizes="(max-width: 286px) 100vw, 286px" /></a></p>
260. <p>Master Trainer Charles&#8230; AKA Trainer Zero (Zero tolerance for Excuses) is waiting on you! Call Today!</p>
261. ]]></content>
263. <link rel="replies" type="text/html" href="https://oneononepgh.wordpress.com/2014/04/08/417/#comments" thr:count="0" />
264. <link rel="replies" type="application/atom+xml" href="https://oneononepgh.wordpress.com/2014/04/08/417/feed/atom/" thr:count="0" />
265. <thr:total>0</thr:total>
266. </entry>
267. <entry>
268. <author>
269. <name>oneononepgh</name>
270. </author>
271.  
272. <title type="html"><![CDATA[A Training Picture Gallery]]></title>
273. <link rel="alternate" type="text/html" href="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/" />
274.  
275. <id>http://oneononepgh.wordpress.com/?p=369</id>
276. <updated>2013-10-23T01:57:03Z</updated>
277. <published>2013-10-23T01:56:06Z</published>
278. <category scheme="https://oneononepgh.wordpress.com" term="Pictures &amp; Videos" />
279. <summary type="html"><![CDATA[]]></summary>
280.  
281. <content type="html" xml:base="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/"><![CDATA[
282. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training01/#main'><img width="100" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training01.jpg?w=100&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="Images from One on One Personal Training and Fitness" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training01.jpg?w=100 100w, https://oneononepgh.files.wordpress.com/2013/10/training01.jpg?w=200 200w" sizes="(max-width: 100px) 100vw, 100px" data-attachment-id="370" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training01/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training01.jpg" data-orig-size="367,550" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4.5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219675380&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;30&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.033333333333333&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="A One on One Gallery" data-image-description="&lt;p&gt;This is a composition of images from real One on One Pittsburgh clients during their personal training sessions and group classes.&lt;/p&gt;
283. " data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training01.jpg?w=200" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training01.jpg?w=367" /></a>
284. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training02/#main'><img width="150" height="100" src="https://oneononepgh.files.wordpress.com/2013/10/training02.jpg?w=150&#038;h=100" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training02.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training02.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="371" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training02/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training02.jpg" data-orig-size="850,567" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4.5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219676282&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;15&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.025&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training02" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training02.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training02.jpg?w=850" /></a>
285. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training03/#main'><img width="100" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training03.jpg?w=100&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training03.jpg?w=100 100w, https://oneononepgh.files.wordpress.com/2013/10/training03.jpg?w=200 200w" sizes="(max-width: 100px) 100vw, 100px" data-attachment-id="372" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training03/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training03.jpg" data-orig-size="367,551" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219673440&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;17&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.05&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training03" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training03.jpg?w=200" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training03.jpg?w=367" /></a>
286. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training04/#main'><img width="150" height="146" src="https://oneononepgh.files.wordpress.com/2013/10/training04.jpg?w=150&#038;h=146" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training04.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training04.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="373" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training04/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training04.jpg" data-orig-size="564,550" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4.5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;KODAK EASYSHARE C315 DIGITAL CAMERA&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1106383331&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;6&quot;,&quot;iso&quot;:&quot;140&quot;,&quot;shutter_speed&quot;:&quot;0.066668&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training04" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training04.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training04.jpg?w=564" /></a>
287. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training43/#main'><img width="113" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training43.jpg?w=113&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training43.jpg?w=113 113w, https://oneononepgh.files.wordpress.com/2013/10/training43.jpg?w=226 226w" sizes="(max-width: 113px) 100vw, 113px" data-attachment-id="412" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training43/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training43.jpg" data-orig-size="576,768" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training43" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training43.jpg?w=225" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training43.jpg?w=576" /></a>
288. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training05/#main'><img width="100" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training05.jpg?w=100&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training05.jpg?w=100 100w, https://oneononepgh.files.wordpress.com/2013/10/training05.jpg?w=200 200w" sizes="(max-width: 100px) 100vw, 100px" data-attachment-id="374" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training05/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training05.jpg" data-orig-size="367,550" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4.5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219675431&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;26&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.04&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training05" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training05.jpg?w=200" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training05.jpg?w=367" /></a>
289. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training06/#main'><img width="150" height="141" src="https://oneononepgh.files.wordpress.com/2013/10/training06.jpg?w=150&#038;h=141" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training06.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training06.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="375" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training06/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training06.jpg" data-orig-size="587,551" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4.5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;KODAK EASYSHARE C315 DIGITAL CAMERA&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1106375969&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;6&quot;,&quot;iso&quot;:&quot;140&quot;,&quot;shutter_speed&quot;:&quot;0.016667&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training06" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training06.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training06.jpg?w=587" /></a>
290. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training07/#main'><img width="119" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training07.jpg?w=119&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training07.jpg?w=119 119w, https://oneononepgh.files.wordpress.com/2013/10/training07.jpg?w=238 238w" sizes="(max-width: 119px) 100vw, 119px" data-attachment-id="376" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training07/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training07.jpg" data-orig-size="435,550" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4.5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;KODAK EASYSHARE C315 DIGITAL CAMERA&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1106382783&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;6&quot;,&quot;iso&quot;:&quot;140&quot;,&quot;shutter_speed&quot;:&quot;0.016667&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training07" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training07.jpg?w=237" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training07.jpg?w=435" /></a>
291. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training08/#main'><img width="150" height="100" src="https://oneononepgh.files.wordpress.com/2013/10/training08.jpg?w=150&#038;h=100" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training08.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training08.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="377" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training08/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training08.jpg" data-orig-size="850,567" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219673118&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;15&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.025&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training08" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training08.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training08.jpg?w=850" /></a>
292. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training09/#main'><img width="150" height="116" src="https://oneononepgh.files.wordpress.com/2013/10/training09.jpg?w=150&#038;h=116" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training09.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training09.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="378" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training09/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training09.jpg" data-orig-size="710,550" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219673692&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;15&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.033333333333333&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training09" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training09.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training09.jpg?w=710" /></a>
293. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training10/#main'><img width="150" height="100" src="https://oneononepgh.files.wordpress.com/2013/10/training10.jpg?w=150&#038;h=100" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training10.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training10.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="379" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training10/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training10.jpg" data-orig-size="852,568" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;3.2&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219674185&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;15&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.025&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training10" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training10.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training10.jpg?w=852" /></a>
294. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training11/#main'><img width="150" height="100" src="https://oneononepgh.files.wordpress.com/2013/10/training11.jpg?w=150&#038;h=100" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training11.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training11.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="380" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training11/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training11.jpg" data-orig-size="850,567" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219675265&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;20&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.025&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training11" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training11.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training11.jpg?w=850" /></a>
295. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training12/#main'><img width="150" height="100" src="https://oneononepgh.files.wordpress.com/2013/10/training12.jpg?w=150&#038;h=100" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training12.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training12.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="381" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training12/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training12.jpg" data-orig-size="850,567" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219674903&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;17&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.016666666666667&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training12" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training12.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training12.jpg?w=850" /></a>
296. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training13/#main'><img width="150" height="100" src="https://oneononepgh.files.wordpress.com/2013/10/training13.jpg?w=150&#038;h=100" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training13.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training13.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="382" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training13/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training13.jpg" data-orig-size="850,567" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;3.2&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219674295&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;15&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.04&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training13" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training13.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training13.jpg?w=850" /></a>
297. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training14/#main'><img width="150" height="113" src="https://oneononepgh.files.wordpress.com/2013/10/training14.jpg?w=150&#038;h=113" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training14.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training14.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="383" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training14/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training14.jpg" data-orig-size="1024,768" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training14" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training14.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training14.jpg?w=1024" /></a>
298. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training15/#main'><img width="150" height="147" src="https://oneononepgh.files.wordpress.com/2013/10/training15.jpg?w=150&#038;h=147" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training15.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training15.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="384" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training15/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training15.jpg" data-orig-size="563,550" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training15" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training15.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training15.jpg?w=563" /></a>
299. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training16/#main'><img width="150" height="100" src="https://oneononepgh.files.wordpress.com/2013/10/training16.jpg?w=150&#038;h=100" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training16.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training16.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="385" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training16/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training16.jpg" data-orig-size="850,567" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4.5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219676074&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;15&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.016666666666667&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training16" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training16.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training16.jpg?w=850" /></a>
300. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training17/#main'><img width="100" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training17.jpg?w=100&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training17.jpg?w=100 100w, https://oneononepgh.files.wordpress.com/2013/10/training17.jpg?w=200 200w" sizes="(max-width: 100px) 100vw, 100px" data-attachment-id="386" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training17/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training17.jpg" data-orig-size="367,550" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219675337&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;22&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.016666666666667&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training17" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training17.jpg?w=200" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training17.jpg?w=367" /></a>
301. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training18/#main'><img width="100" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training18.jpg?w=100&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training18.jpg?w=100 100w, https://oneononepgh.files.wordpress.com/2013/10/training18.jpg?w=200 200w" sizes="(max-width: 100px) 100vw, 100px" data-attachment-id="387" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training18/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training18.jpg" data-orig-size="367,550" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4.5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219675620&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;15&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.04&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training18" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training18.jpg?w=200" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training18.jpg?w=367" /></a>
302. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training19/#main'><img width="150" height="100" src="https://oneononepgh.files.wordpress.com/2013/10/training19.jpg?w=150&#038;h=100" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training19.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training19.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="388" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training19/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training19.jpg" data-orig-size="850,567" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219674364&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;17&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.066666666666667&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training19" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training19.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training19.jpg?w=850" /></a>
303. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training20/#main'><img width="150" height="100" src="https://oneononepgh.files.wordpress.com/2013/10/training20.jpg?w=150&#038;h=100" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training20.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training20.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="389" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training20/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training20.jpg" data-orig-size="850,567" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4.5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219675861&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;15&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.0125&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training20" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training20.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training20.jpg?w=850" /></a>
304. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training21/#main'><img width="100" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training21.jpg?w=100&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training21.jpg?w=100 100w, https://oneononepgh.files.wordpress.com/2013/10/training21.jpg?w=200 200w" sizes="(max-width: 100px) 100vw, 100px" data-attachment-id="390" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training21/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training21.jpg" data-orig-size="367,550" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4.5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219675595&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;15&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.04&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training21" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training21.jpg?w=200" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training21.jpg?w=367" /></a>
305. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training22/#main'><img width="150" height="100" src="https://oneononepgh.files.wordpress.com/2013/10/training22.jpg?w=150&#038;h=100" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training22.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training22.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="391" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training22/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training22.jpg" data-orig-size="850,567" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;3.2&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219674193&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;15&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.025&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training22" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training22.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training22.jpg?w=850" /></a>
306. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training35/#main'><img width="113" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training35.jpg?w=113&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training35.jpg?w=113 113w, https://oneononepgh.files.wordpress.com/2013/10/training35.jpg?w=226 226w" sizes="(max-width: 113px) 100vw, 113px" data-attachment-id="404" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training35/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training35.jpg" data-orig-size="576,768" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training35" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training35.jpg?w=225" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training35.jpg?w=576" /></a>
307. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training23/#main'><img width="100" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training23.jpg?w=100&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training23.jpg?w=100 100w, https://oneononepgh.files.wordpress.com/2013/10/training23.jpg?w=200 200w" sizes="(max-width: 100px) 100vw, 100px" data-attachment-id="392" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training23/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training23.jpg" data-orig-size="367,550" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219675106&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;24&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.025&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training23" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training23.jpg?w=200" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training23.jpg?w=367" /></a>
308. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training24/#main'><img width="150" height="100" src="https://oneononepgh.files.wordpress.com/2013/10/training24.jpg?w=150&#038;h=100" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training24.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training24.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="393" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training24/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training24.jpg" data-orig-size="850,567" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;3.2&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219674085&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;15&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.016666666666667&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training24" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training24.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training24.jpg?w=850" /></a>
309. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training25/#main'><img width="100" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training25.jpg?w=100&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training25.jpg?w=100 100w, https://oneononepgh.files.wordpress.com/2013/10/training25.jpg?w=200 200w" sizes="(max-width: 100px) 100vw, 100px" data-attachment-id="394" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training25/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training25.jpg" data-orig-size="367,550" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4.5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219676361&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;15&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.025&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training25" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training25.jpg?w=200" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training25.jpg?w=367" /></a>
310. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training26/#main'><img width="100" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training26.jpg?w=100&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training26.jpg?w=100 100w, https://oneononepgh.files.wordpress.com/2013/10/training26.jpg?w=200 200w" sizes="(max-width: 100px) 100vw, 100px" data-attachment-id="395" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training26/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training26.jpg" data-orig-size="367,550" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219674922&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;17&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.05&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training26" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training26.jpg?w=200" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training26.jpg?w=367" /></a>
311. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training27/#main'><img width="100" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training27.jpg?w=100&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training27.jpg?w=100 100w, https://oneononepgh.files.wordpress.com/2013/10/training27.jpg?w=200 200w" sizes="(max-width: 100px) 100vw, 100px" data-attachment-id="396" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training27/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training27.jpg" data-orig-size="367,550" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219675322&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;22&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.025&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training27" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training27.jpg?w=200" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training27.jpg?w=367" /></a>
312. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training28/#main'><img width="100" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training28.jpg?w=100&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training28.jpg?w=100 100w, https://oneononepgh.files.wordpress.com/2013/10/training28.jpg?w=200 200w" sizes="(max-width: 100px) 100vw, 100px" data-attachment-id="397" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training28/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training28.jpg" data-orig-size="367,551" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4.5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219675642&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;15&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.04&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training28" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training28.jpg?w=200" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training28.jpg?w=367" /></a>
313. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training29/#main'><img width="100" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training29.jpg?w=100&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training29.jpg?w=100 100w, https://oneononepgh.files.wordpress.com/2013/10/training29.jpg?w=200 200w" sizes="(max-width: 100px) 100vw, 100px" data-attachment-id="398" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training29/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training29.jpg" data-orig-size="367,550" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219674595&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;17&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.033333333333333&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training29" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training29.jpg?w=200" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training29.jpg?w=367" /></a>
314. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training30/#main'><img width="100" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training30.jpg?w=100&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training30.jpg?w=100 100w, https://oneononepgh.files.wordpress.com/2013/10/training30.jpg?w=200 200w" sizes="(max-width: 100px) 100vw, 100px" data-attachment-id="399" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training30/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training30.jpg" data-orig-size="367,550" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219674550&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;17&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.025&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training30" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training30.jpg?w=200" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training30.jpg?w=367" /></a>
315. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training36/#main'><img width="113" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training36.jpg?w=113&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training36.jpg?w=113 113w, https://oneononepgh.files.wordpress.com/2013/10/training36.jpg?w=226 226w" sizes="(max-width: 113px) 100vw, 113px" data-attachment-id="405" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training36/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training36.jpg" data-orig-size="576,768" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training36" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training36.jpg?w=225" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training36.jpg?w=576" /></a>
316. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training31/#main'><img width="100" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training31.jpg?w=100&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training31.jpg?w=100 100w, https://oneononepgh.files.wordpress.com/2013/10/training31.jpg?w=200 200w" sizes="(max-width: 100px) 100vw, 100px" data-attachment-id="400" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training31/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training31.jpg" data-orig-size="367,551" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4.5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219675691&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;15&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.066666666666667&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training31" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training31.jpg?w=200" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training31.jpg?w=367" /></a>
317. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training32/#main'><img width="100" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training32.jpg?w=100&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training32.jpg?w=100 100w, https://oneononepgh.files.wordpress.com/2013/10/training32.jpg?w=200 200w" sizes="(max-width: 100px) 100vw, 100px" data-attachment-id="401" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training32/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training32.jpg" data-orig-size="367,550" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;4.5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219675946&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;15&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.0125&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training32" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training32.jpg?w=200" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training32.jpg?w=367" /></a>
318. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training33/#main'><img width="150" height="100" src="https://oneononepgh.files.wordpress.com/2013/10/training33.jpg?w=150&#038;h=100" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training33.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training33.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="402" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training33/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training33.jpg" data-orig-size="850,567" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;3.2&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 20D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1219674050&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;15&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.02&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training33" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training33.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training33.jpg?w=850" /></a>
319. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training34/#main'><img width="150" height="113" src="https://oneononepgh.files.wordpress.com/2013/10/training34.jpg?w=150&#038;h=113" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training34.jpg?w=150 150w, https://oneononepgh.files.wordpress.com/2013/10/training34.jpg?w=300 300w" sizes="(max-width: 150px) 100vw, 150px" data-attachment-id="403" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training34/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training34.jpg" data-orig-size="1024,768" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training34" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training34.jpg?w=300" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training34.jpg?w=1024" /></a>
320. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training37/#main'><img width="113" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training37.jpg?w=113&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training37.jpg?w=113 113w, https://oneononepgh.files.wordpress.com/2013/10/training37.jpg?w=226 226w" sizes="(max-width: 113px) 100vw, 113px" data-attachment-id="406" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training37/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training37.jpg" data-orig-size="576,768" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training37" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training37.jpg?w=225" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training37.jpg?w=576" /></a>
321. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training38/#main'><img width="113" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training38.jpg?w=113&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training38.jpg?w=113 113w, https://oneononepgh.files.wordpress.com/2013/10/training38.jpg?w=226 226w" sizes="(max-width: 113px) 100vw, 113px" data-attachment-id="407" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training38/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training38.jpg" data-orig-size="576,768" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training38" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training38.jpg?w=225" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training38.jpg?w=576" /></a>
322. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training39/#main'><img width="113" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training39.jpg?w=113&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training39.jpg?w=113 113w, https://oneononepgh.files.wordpress.com/2013/10/training39.jpg?w=226 226w" sizes="(max-width: 113px) 100vw, 113px" data-attachment-id="408" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training39/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training39.jpg" data-orig-size="576,768" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training39" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training39.jpg?w=225" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training39.jpg?w=576" /></a>
323. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training40/#main'><img width="113" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training40.jpg?w=113&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training40.jpg?w=113 113w, https://oneononepgh.files.wordpress.com/2013/10/training40.jpg?w=226 226w" sizes="(max-width: 113px) 100vw, 113px" data-attachment-id="409" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training40/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training40.jpg" data-orig-size="576,768" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training40" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training40.jpg?w=225" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training40.jpg?w=576" /></a>
324. <a href='https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training41/#main'><img width="113" height="150" src="https://oneononepgh.files.wordpress.com/2013/10/training41.jpg?w=113&#038;h=150" class="attachment-thumbnail size-thumbnail" alt="" decoding="async" srcset="https://oneononepgh.files.wordpress.com/2013/10/training41.jpg?w=113 113w, https://oneononepgh.files.wordpress.com/2013/10/training41.jpg?w=226 226w" sizes="(max-width: 113px) 100vw, 113px" data-attachment-id="410" data-permalink="https://oneononepgh.wordpress.com/2013/10/23/a-training-gallery/training41/#main" data-orig-file="https://oneononepgh.files.wordpress.com/2013/10/training41.jpg" data-orig-size="576,768" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;}" data-image-title="training41" data-image-description="" data-image-caption="" data-medium-file="https://oneononepgh.files.wordpress.com/2013/10/training41.jpg?w=225" data-large-file="https://oneononepgh.files.wordpress.com/2013/10/training41.jpg?w=576" /></a>
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