MARATHON RUNNING , SECRETS OF ELECTROLYTES AND PERSONALISED DRINKS , part 4 – CAPT AJIT VADAKAYIL

THIS POST IS CONTINUED FROM PART 3 , BELOW--

http://ajitvadakayil.blogspot.in/2016/09/marathon-running-secrets-of_17.html

Your body produces lactic acid, or lactate, in the absence of enough oxygen to convert glucose to energy. As your level of intensity increases, so do your levels of lactic acid. Your body produces lactate when oxygen levels are low, in order to allow for the breakdown of glucose for energy. 

Your body normally receives fuel through a process known as glycolysis, which turns glucose into a substance known as pyruvate, and then, when sufficient oxygen is available, delivers it through aerobic pathways as energy. However, when oxygen levels are depleted, as often occurs during periods of strenuous exercise or infectious disease, your body converts pyruvate to lactate to facilitate glucose breakdown.

 Lactic acidosis is a condition that occurs when too much lactic acid builds up in your blood at a rate that is faster than it is used to. This condition contributes symptoms of weakness, possibly hampering athletic performance. Lactic threshold is determined by blood testing and has been used to determine the optimal training regime to maximize speed while minimizing muscle fatigue.

There is a difference between rest and recovery—though both are crucial in enhancing performance. Rest is generally categorized as sleep and time spent not training or exercising. Recovery, on the other hand, refers to techniques and actions taken to maximize your body’s repair. And this doesn’t just mean muscle repair. Recovery involves chemical and hormonal balance, nervous system repair, mental state and more.

Active recovery (AR) focuses on completing an exercise at a low intensity, but high enough to increase blood flow and enhance the clearance of enzymes responsible for muscle damage and residual fatigue. Therefore AR plays a huge role in minimizing the symptoms of DOMS (delayed onset muscle soreness). Whether its swimming, cycling, kayaking, running, etc., make sure you are doing the activity at 60-70% effort—an easy, restorative pace.

Protein is most important after a marathon run for the repair of muscle tissue to aid in the recovery of muscle cells.

As sore as you are it’s important to not take excessive amount of time away from the gym. You should still be lifting but at lower intensities, it can surely improve recovery by promoting blood circulation back into working muscles & allowing for waste products to disperse (metabolites). This is active recovery.

DOMS occurs mostly after unfamiliar exercise, which causes microtrauma to the muscle fibres.  

On our honeymoon me and my wife went horse riding the whole day though private estates at Ooty.  

The next day both of us were walking with our legs apart in such  a funny way ( sore inner thigh muscles), the people in the hotel wondered who RAPED whom.

TEE HEEEEEE !

Minimum hours a person needs to be sleeping per night should range between 7 to 9 hours with REM sleep.

Plyometrics is a strength-building, high-intensity form of exercise that requires almost no equipment. It can also be done from anywhere, gym or living room. Because it’s a quick and intense way to work your lower body.

Plyometrics workouts are intense. If you want to, you can pretty much dedicate an entire training session to plyo alone. It’s great for both muscle building and fat burning, so you can get a lot out of plyo sets in less time than a typical cardio or strength workout. Each plyo “set” is made up of only a few reps. 

The goal is to perform the moves as quickly and “explosively” as possible. Keep your heart rate up by giving yourself a 90 second break between sets. Go until you can really feel it in your legs and butt – but try not to push too far beyond that. Don’t hurt yourself.

Plyometrics focuses on learning to move from a muscle extension to a contraction in a rapid or "explosive" manner, such as in specialized repeated jumping. Plyometrics are primarily used by athletes, especially martial artists, sprinters and high jumpers, to improve performance.

Olympic athletes use plyometrics training to improve muscular strength and jumping abilities which therefore increases their power. There are varying levels of intensity to plyometrics. 

Another benefit of plyometrics are that you can vary your level of intensity which means anyone looking to improve strength and jumping training can be involved regardless of fitness. With there being so many exercises this means you are less likely to get burned out and have a wide range of exercises to choose from. 

Another good reason with so many exercises being available are that you can find exercises that don’t require the use of any equipment. It also increases muscular strength and endurance, also increases metabolic rate which increases weight loss and heart rate

The Klatt test was designed to effectively highlight possible muscular imbalances at the knee, hip, pelvis and lower back. Only if you pass this LITMUS test can you go for Plyometrics.

Capt. Ajit VadakayilSeptember 20, 2016 at 8:10 PM

SOME ONE ASKED ME

HOW CAN YOUR SAY THAT SIMONE BILES IS TAKING DRUGS

WELL THAT IS BECAUSE ONLY DRUGS CAN EXPLAIN HER MIGHTY "REACTIVE STRENGTH INDEX "

capt ajit vadakayil
..

Consumption of a carbohydrate gel before and during an event significantly improves the endurance capacity of marathon athletes, but had little beneficial effect on short sprint performance.

Carbohydrates are the most important nutrient for marathon athletes to consume when preparing for a marathon. Because the skeletal muscles are fuelled mainly by glucose derived from carbohydrates, it is important to adequately build up muscle stores of glycogen to promote a decrease in fatigue during the race. 

The day before the event is the most crucial time period to prepare the body for the marathon ahead. The day directly before the event is the day where carbohydrate intake is extremely important to  revent the “hitting the wall” sensation that often happens and is the result of overwhelming fatigue. This strategy is known as carbohydrate loading. For OP Jaisha this translates to kanjee ( rice gruel) .

Carbohydrate loading is the super compensating of muscle glycogen stores in preparation for prolonged exercise. Each gram of carbohydrate provides four calories of energy for the athlete.

Effective carbohydrate loading consists of 10 grams of carbohydrates per kilogram of body weight.

Carbohydrate loading has not been associated with an increase in overall running speed, but instead, with an increased ability to maintain running pace throughout the event.

Carbohydrate loading helps prolong glucose depletion leaving the marathon runner energized for a longer period of time. . The menstrual status of females also effects glycogen storage with greater  storage occurring during the luteal phase rather than the follicular phase. The coach of a female runner must be privy to her menstrual dates.

Consuming carbohydrates will replenish glucose levels in the skeletal muscles which will help prolong the onset of fatigue, causing an improvement of exercise performance by allowing the runner to maintain their running pace longer. 

After the marathon, the athlete must replenish the muscles and their glycogen stores because the glycogen levels were extremely depleted during the marathon to fuel the body’s extreme energy needs. Resting muscle glycogen stores range from 500 to 600 mmol/kg body weight and will decrease greatly  during prolonged endurance exercise.

The consumption of 1.2 grams of carbohydrates per kilogram of body weight is the ideal amount of carbohydrates to consume after an endurance event.

The consumption of protein at a ratio of 1:3 with carbohydrates post exercise increases the muscle’s ability to replenish glycogen stores.

In other words, the consumption of small amounts of protein, 0.4 grams per kilogram of body weight, in combination with carbohydrates is the ideal post workout nutrition.

Post exercise muscle glycogen synthesis occurs in two different phases. The first phase of glycogen synthesis, is independent of circulating  insulin and lasts about 30-60 minutes after the completion of exercise.  During this phase, glycogen synthesis rates are high (30-45 mmol per kilogram), but decrease rapidly when no carbohydrates are ingested.

Because carbohydrates are the skeletal muscles’ main source of fuel, glycogen stores in the muscles must always be at adequate levels to provide the athlete with the needed energy to run the 42 km miles of a marathon.

Carbohydrate loading is only effective for endurance events lasting longer than 90 minutes, such as marathons, ultra marathons, and triathlons.

During intense, continuous endurance exercise, your muscles will become depleted of glycogen after about 90 minutes.

Below: OP Jaisha was deprived off her regular diet of rice and fish curry at Rio

Carb loading is meant to store extra glycogen that your muscles can tap into once the normal stores are used up.

Carbohydrate loading is not useful for events like a 5 km runs since  the running effort will not be long enough to completely deplete muscle glycogen stores.

Glycogen is important for any endurance event, but it is in the marathon where it is of utmost importance.

Unlike refuelling a car, the timing of your carbohydrate intake is vital, due to the role of enzymes in the body.

Immediately after exercise, the body secretes large amounts of an enzyme called glycogenase, making the muscles and liver highly receptive to absorbing and storing carbohydrate. The increased level of glycogenase in the blood is raised for about two hours, with this time frame being the optimum window for the lost carbohydrate stores to be replaced.

If insufficient carbohydrate is eaten and the timing is wrong, performance can be severely compromised in subsequent training runs often leaving runners confused as to why they feel so tired

After you consume foods and drinks containing carbohydrates, they are broken down into smaller molecules, like sugars, in your gut. Through a series of chemical reactions, the body’s cells convert sugars into an energy currency called ATP, which powers physical activity.

MALLESHWARI WOULD HAVE WON A GOLD MEDAL AT THE OLYMPICS ( SHE GOT BRONZE ) IF HER FOREIGN COACH HAD NOT SABOTAGED HER

YOU HAVE READ THIS POST SO FAR-- ALL THOSE WHO THINK THAT OP JAISHAs FOREIGN COACH DID NOT SABOTAGE HER RUN, RAISE YOUR HANDS . .

TINTU LUKA SHOULD KNOW THIS. 

FIRST OF ALL DON’T OSCILLATE OR ROTATE YOUR HEAD WHEN RUNNING-- LIKE AN IDIOT .    HOLD HEAD STEADY.

RUNNING INVOLVED MIND GAMES. 

THERE IS NOTHING AS EXHILARATING AS OVERTAKING OTHERS WHEN YOU NEAR THE FINISH LINE. 

THERE IS NOTHING AS DEMORALIZING AS OTHERS OVERTAKING YOU WHEN YOU NEAR THE FINISH LINE.    YOU TEND TO TANK THE RACE .. 

BRAIN PRODUCES WONDER POWER BOOSTING CHEMICALS WHEN YOU EXHILARATE.

You can entertain yourself and keep your pace in the final 10K of the race by going "fishing". Cast your invisible fishing line and hook a runner ahead of you who went out too fast. Reel them in slowly, staying in the Orange Zone, and focus on the next person. There's nothing more empowering than passing people (nicely) in the second half of a race. It keeps your mind mentally activated, focused, and allows you to run stronger than you could ever imagine.

Marathon runner must wear a large LCD digital watch . Do your very best to run the first mile at exactly your goal pace time. Don't run slower to "save energy" for the final miles, because it's very unlikely that you will be able to make up time at that point, and don't run faster to "put time in the bank," as this usually results in a precipitous decline in pace after 20 miles. 

The marathon course must be known to the coach.  For example, almost the entire first half of the Boston Marathon is downhill, while the second half is not. Therefore you should plan to run the first half at a pace that's slightly faster than your target pace for the whole event. 

By contrast, the San Francisco Marathon is much hillier in the first half than in the second, so a planned negative split is definitely the way to go in this event.  For uphill run use a thread mill with tilt mechanism for strengthening calf muscles.

Double layered socks are a must-have for marathon  runners item. They really work in helping to prevent the dreaded blisters.

Below: Earthing founder ? Sorry this is part of 6200 year old Ayurveda.

After a long run, sit on wet grass so that your calves and feet absorb free electrons from the earth. . 

YOGA MUST BE DONE WITH YOUR BODY EARTHED


WHEN YOU MEDITATE YOUR BODY MUST BE INSULATED 



In cold windy weather men and women runners must avoid NIPPLE CHAFING . Put some virgin coconut oil . .

The nursing gel pads you can buy that slip inside a maternity bra will help prevent chafing. 

After a run, or at night when you're watching TV, be sure to ice the knee and joints. Pop an ibuprofen if needed  if the soreness  prevents you from sleeping (not Tylenol / Paracetmaol – which are EXTREMELY bad  for your liver), but NEVER become too dependent on pain relievers.

The changes happening in our body when we run frequently, or we start running more, include:--- 

Improved cardiovascular fitness -- blood is pumped around body more effectively;

Fat loss may occur as we are using energy stored in fat for running energy;

Increased muscle breakdown, wear and tear;

Increased muscle mass, if fuelling correctly;

Dehydration and changes to electrolyte balance;

Improved mood due to increased endorphins ('runner's high');

Knee/joint pain from repeated impact on hard surfaces ( barefoot runner are prone )

During exercise, muscle oxygen consumption increases up to 70 times above resting values. This enables more oxygen, nutrients and hormones to be delivered to the muscles, and allows for better removal of heat.

Aerobic (endurance) training also increases the muscles' ability to use oxygen to produce movement and improves their ability to store glycogen.

Preparing for marathon--

Maintain adequate hydration leading up to the event/exercise session;

Eat consistently during the days leading up to the event and ensure sufficient calorie intake is maintained;

Stick to clean and lean foods avoiding excess salt, refined sugars and preservatives;

Focus your diet around complex carbohydrates (e.g. whole grain bread, rice, sweet potato etc.) to build up a glycogen supply to tap into during the event;

Avoid heavy fatty foods which may cause feelings of being weighed down

Proteins are nitrogen-containing foods that contain different combinations of 20 amino acids. Nine of those amino acids are considered essential, meaning that our bodies cannot make them and we therefore need to consume them in foods on a regular basis.

Protein intake is critical for muscle repair and synthesis as well as production of hormones, enzymes and hemoglobin, and contributes greatly to satiety (feeling of fullness) and immune function.

Inadequate total protein intake  by a marathon runner after a grueling run could lead to muscle breakdown, poor recovery, increased injury rate and compromised immune function. 

How much is too much? The absorption rate of protein from the GI tract varies with type of protein eaten but reaches a max of 10 grams per hour. Also, excessive protein intake that exceeds the liver’s ability to convert excess nitrogen to urea stresses the body and can lead to increases in ammonia and insulin, as well as nausea, diarrhea and calcium loss, and increases overall fluid needs. 

Finally, when protein intake exceeds need, it is likely that other nutritious foods—and therefore critical nutrients, vitamins and minerals—are being “crowded out” and deficiencies may result.

Marathon runners  are all too familiar with the message that carbohydrates are the most important food to eat. Carbohydrates fuel muscles like petrol your car. Muscle is comprised of many components: connective, nerves, blood capillaries, and muscle cells. All these have a common building block: proteins. 

There are thousands of proteins in your body with many different structures and functions. The building blocks for these proteins come from our diet.

During marathon running, proteins can be broken down to provide 3 to 5% of the total energy expenditure. When muscle glycogen becomes low, or if initial glycogen stores are low, energy contribution from protein can be up to 10%.

One way to prevent the breakdown of muscle protein for fuel is to provide adequate carbohydrate.   Many endurance athletes think that eating a lot of carbohydrates is enough to protect precious muscle protein. 

Indeed, insulin, the hormone secreted in response to ingesting carbohydrates, helps protect muscle from protein degradation. Still, insulin alone does not increase protein synthesis. Insulin combined with amino acids is optimal for a positive protein balance.

Adding protein to endurance sports carbohydrate beverages,  will impair gastric emptying and thus be ineffective in preventing dehydration when exercising in the heat. 

A runner who weighs 60 kgs will burn 2,224 calories ( Kilo Calories ) during a marathon, a  75 kg runner will burn 2,822 calories and a  95 kg runner will burn 3,593 calories.

Again, one of the most common physiological changes during a marathon is glycogen depletion, where all the “quick” energy from carbohydrates is recruited from either blood glucose or muscular glycogen stores to sustain forward motion during the race.

 During prolonged strenuous exercise lasting longer than 90 minutes, glucose in the blood is the first to be depleted, which then signals the liver to begin converting muscular glycogen into blood glucose. 

Once the liver has depleted the muscular glycogen stores, the body begins to burn fat for fuel, which, combined with dehydration, results in muscle cramping and the feeling of “hitting the wall” late in the race.

Hitting the infamous wall during a marathon can be a truly miserable experience. Hitting the wall or “bonking” is a well-known phenomena among ultra runners and occurs when the body runs out of sugar to use for physiological processes.

Super-humans – our so-called champions – are not just the result of hard training or genetics. They are the result of smart training combined with excellent genetics.

During a marathon, core body temperature can increase by almost 3°F/1°C due to dehydration and increases in metabolic rate, which describes the energy expended during the race. 

For some people, fifteen times the amount of energy normally expended at rest will be consumed during a marathon. Since the burning of energy is an exothermic process (i.e. heat is produced), the body’s basal temperature rises as a result.

To efficiently cool the body, warm blood is pumped through the body towards the skin, where heat is lost due to evaporation of sweat. The increase in heat production during a marathon makes efficient cooling more difficult. 

Additionally, dehydration decreases blood volume which inhibits the body’s natural cooling mechanism. Although normal body temperature is 98.6° F/37° C, marathon finishers often are reported to have core temperatures near 105° F/41° C. Temperatures in excess of 107° F/42° C are fatal.

Running a marathon has been shown to produce mild damage to cardiac tissue, as evidenced by elevated levels of troponin, creatine kinase and creatine kinase myglobin in the blood stream. The elevation of these proteins, which are direct results of cardiac tissue death, can last for up to a month post-race..

Muscles that are fatigued lose their strength, and thus their ability to protect joints. For example, take that favourite injury, the shin splints. 

While you are running, you rely on one particular muscle to take proportionately more strain. It is a strip of sinew that runs down the shin to the inside edge of the foot and pulls the foot inward and upward.

During running, this muscle works at least twice as hard as other local muscles, and is therefore most likely to fatigue first. As it gets tired, the risk of shin splints and stress fractures is likely to rise, as does the risk of knee injuries

.During the first hour of exercise, most of your energy comes from glycogen stored in your muscles.  After about an hour, the muscles begin to draw their fuel from the blood sugar, which is in turn supplied by glycogen stored in your liver, as well as from their own stores.  Your liver glycogen levels are also finite.  

So when your liver glycogen is depleted, your blood sugar level falls and you are unable to carry on exercising.  This low blood sugar (called “hypoglycaemia”) induces a feeling of tiredness and light-headedness, and your legs begin to feel very heavy. 
 ..

An alternative to using sports drinks to maintain your blood sugar levels is to use gels.  These are sachets sold in specialist running and fitness shops, which contain a sugary syrup designed to be taken during long runs and races.  Each sachet contains around 20g of carbohydrate, so you can usefully take 2-3 each hour.

The main advantage of gel sachets is that they are easy to carry in a pocket, or tucked into your waistband.  This means that you can take them on training runs as well as during a race, so that you can train using the same energy source as that which you will be using on race day itself.  (By contrast, you can’t easily do this with a sports drink, since you would have to carry a lot of sports drink on your training runs.)

The gel sachets should be washed down with water (otherwise they are too concentrated and sickly), so most runners take them as they approach a water aid station.  To get the right concentration, you need to wash down a full sachet with about 250ml of water (more than a full paper cup).  If this is too much water to drink in one go while you are running, then take less than a full sachet at each water station.

For those running a marathon, learning the difference between aerobic running and anaerobic running is even more critical. The faster you run the more energy you use. During the marathon, you need to conserve as much fuel as possible, so if you run faster than your aerobic threshold (the point at which you go from running 100% aerobically to producing lactic acid) you will burn through your fuel stores faster and more than likely hit the wall before you finish.

Bleeding women rarely win marathons.

The menstrual cycle is comprised of two phases.  During the Follicular Phase (Days 1-14), estrogen levels are low, except for a spike near Day 14.  Ovulation begins on Day 15.  The Luteal Phase (Days 16-28) is marked by relatively high but stable estrogen levels.  Also, progesterone levels peak, inducing a much-higher-than-normal breathing rate during exercise.

Many women have cycles that are either longer or shorter than the textbook 28 days.  In these cases, it is the length of the follicular (pre-ovulatory) phase that varies; the luteal (post-ovulatory) cycle is usually of stable duration.

Not only does estrogen level affect your cycle, it also impacts what type of fuel is available for working muscles and consequently what type of workout you will find easier to complete

Low estrogen levels are conducive to breaking down glycogen for quick energy.  High estrogen levels favour fat burning and lower lactic acid levels.  

Many women find that during Days 4-13 (corresponding with low estrogen levels) high intensity runs are easier to complete, with lower heart rates and breathing rates (less perceived exertion).  These conditions are ideal for hard running and racing.

In contrast, many women find that hard running during Days 14 – 28 is very difficult, as the utilization of fat for fuel is better suited for lower intensity workouts.  Consequently, your long runs at an easier pace are sustainable.

Luteal Phase occurs for 14 days in all women. As the ovulation occurs on the 14th day, there is an increase in the progesterone level which causes a rise in the body temperature to prepare the right environment for the fertilisation of the released egg. As soon as ovulation occurs, estrogen levels begin to decrease. 

When there is no fertilisation, there is a sudden decrease in the levels of both estrogen and progesterone. Luteal phase ends, menses or periods start, marking the beginning of another menstrual cycle.

Estrogen enhances fat use, which spares glycogen.  So technically your ability to run for long periods is influenced by the amount of glycogen in your muscles, by sparing the amount used and relying more on fat for energy, fatigue is delayed and your endurance is improved.   Technically Bill Clinton did NOT have sex with Monica Lewisnsky. TEE HEEEE !

Within the U.S. team alone, 292 of the 555 athletes in Rio are female — the most women who have competed for any country in the games' history, according to the U.S. Olympic Committee.

So some women were certainly menstruating. And as any woman knows, a monthly cycle can bring on cramps and fatigue, making even a regular workday harder.

Add that to the stress of competing under a global spotlight. It's one less stressor male athletes have to worry about.

Afflicted by cramps, Chinese swimmer Fu Yuanhui addressed her period during an interview in Rio.

When the interviewer asked if she was experiencing stomach pain, she said, "My period started last night. So I'm feeling pretty weak, and really tired."

Yuanhui added that it wasn't an excuse for just missing a medal in the race.

Her mention of period cramps was a rare display of openness about menstruation in athletics, and it created a buzz of support within China's social media.

Marathoner Kiran Ghandi made news last year when she chose to use nothing, bleeding through her running clothes during the London Marathon.

DISGUSTING ?   

MADAME KIRAN GHANDI LOOKS LIKE A PIECE OF SHIT !

THIS REMINDS ME OF A RIBALD SONG WE USED TO SING AS CADETS IN PARTIES .

It went somewhat like this--

DINAH DINAH SHOW US YOUR LEG  

A YARD ABOVE THE KNEE

THE RICH GIRL USES COTTON WOOL

THE POOR GIRL USES A SHEET

BUT DINAH USES NOTHING AT ALL

IT DRIPS ALONG THE STREET

Capt. Ajit VadakayilSeptember 21, 2016 at 10:35 PM

https://twitter.com/DeShobhaa

SHOBHAA DE , THE KALANK TO INDIAN WOMENHOOD ( SHE LOOKS LIKE A MAN IN A SAREE THOUGH ) HAS NO WORD FOR OUR DEAD JAWANS

SHE IS DROOLING OVER RACE COURSE ROAD

ANGREZ CHALE GAYE , AULAAD KO CHODKE

THIS BLOGSITE ASKS THE HINDUS OF PAKISTAN

AND THE BALOCHISTAN PEOPLE

TAKE MOBILE PHONE VIDEOS OF EVERY ATROCITY COMMITTED BY PAKISTANI RULERS , POLICE AND ARMY 

GIVE IT TO INDIA

WE WILL FILE CHARGES FOR "WAR CRIMES ", GENOCIDE AND ETHNIC CLEANSING

WE WILL HANG THESE PAKISTANI BASTARDS LIKE SADDAM HUSSAIN

NOTE : FOR THIS BLOGSITE SADDAM HUSSIAN IS A HERO .

Sushanta Kumar DasSeptember 20, 2016 at 11:59 AM

Hi Ajit,

It's most disgusting the Collegegium judged doing Unconstitutional Work :  https://twitter.com/ANI_news/status/778112443742576640

Sushanta Das

Capt. Ajit VadakayilSeptember 20, 2016 at 12:15 PM

IF I WERE PM OF INDIA

I WILL STOP THE SALARIES OF THE COLLEGIUM JUDGES AND WITHDRAW THEIR SECURITY

THEN I WILL FORM A NJAC SYSTEM--INVOLVING ALL POLITICAL PARTIES

WHEN OUR JUDICIARY IS ANTI-WATAN --HOW CAN BHARATMATA PROGRESS ?

SUBRAMANIAN SWAMY PRETENDS TO BE GREAT DESH BHAKT- BUT HE SUPPORTS COLLEGIUM JUDICIARY PROPPED UP BY ZIONIST JEWS

THE PIL SYSTEM, COLLEGIUM JUDGES NHRC, NCM, NCW , NEWS BROADCASTERS ASSOCIATION -ALL ARE CREATED BY BILDERBERG CLUB IN INDIA.

AS EARLY AS 25 YEARS AGO THE NEW WORLD ORDER KNEW THAT INDIA IS MARCHING AHEAD TO BE THIS PLANETs SOLE SUPERPOWER .. 

http://ajitvadakayil.blogspot.in/2016/03/foreign-funded-trojan-horse-ngos-pil.html

HILLARY CLINTON IS A INNER BILDERBERG CLUB MEMBER . SHE IS ROTHSCHILDs AGENT . .

http://ajitvadakayil.blogspot.in/2011/09/shrewd-club-within-naive-bilderberg.html

capt ajit vadakayil
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CAPT AJIT VADAKAYIL
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