tag:blogger.com,1999:blog-19688046577912674522024-03-05T00:13:02.144-06:00Inspiring PerspiringDocumenting my trials and tribulations to become healthy and live the lifestyle I want!Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.comBlogger94125tag:blogger.com,1999:blog-1968804657791267452.post-81991209312671268632014-11-02T23:00:00.000-06:002014-11-02T23:00:45.710-06:00HonestyHmmm....where do I begin? The last few months have been an epic shhh storm for me. I got out of my groove, and trying to regain it has been a giant struggle. There is a lot of introspection that I am in the process of in order to regain my sense of self holistically. <br />
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I want to be completely honest with you. I have been pushing my negative feelings and problems away or trying to deal with them on my own. I recently realized how detrimental it is to my family and myself to keep those negative things harbored in my soul. Most of what you see is the happy-go-lucky girl. Well, unless you are some one who is close to me - then you have seen the struggle, or listened to my rambling for hours on end. Those ears that were lent and shoulders to cry on made me realize that I am not alone in this world. I was not acknowledging the fact that I feel alone. Me against the world. And in my fight, I stopped taking care of myself. I was helping everyone else, but myself.<br />
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I stopped exercising. I stopped caring so much about what I was feeding my body. Soon, my clothes were fitting worse, my mood was foul, and I was generally unhappy. Sure, I could blame it on a lot of things, but that would be the easy way out. And, I realize that as an adult I have a choice on how I deal with issues as they arise. Given an extra project at work: Great, but I should have done it in a manner that did not cause my house to be in complete disarray, me to stop exercising, and back to eating on the go. Really carving time out to do the things that take care of my kids, my dog, and myself would make me a much more productive and happier person. Things come up with the kids: This could be positive or negative, but why on earth am I not prepared for the unexpected?! I know we need to eat. I should always have a few quick and easy meals ready to go. People being jerks: I know I shouldn't sink to their level. I know I have the skills and confidence to rise above those situations. Why let them drag me through the mud?<br />
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But, where I really struggle is with parenting. I have two daughters. They both have completely different needs (other than water, food, shelter). One is struggling academically, and seems to accept that. The other is reaching for straight A's. It is no fair (in the eyes of the child who strives for perfection) that I spend more time with my struggling daughter on homework. She berates me with, "You don't care that I am not a straight A student." She is right. I would reward her for B's and Cs as long as I knew she was trying her best. Then I fall short because I compliment one and not the other, and that is not fair or I don't love one as much as I love the other. Really, I do love them both the same, with all my heart. But, it is really hard to hear this, and feeling like I am failing the two most important people to me. Maybe I do give one more compliments, but she seems so broken lately. She feels like everyone is bullying her. What I have come to realize that it is part her being stubborn and not willing to compromise with her friends. I find the two situations very frustrating and my temper gets rather short.<br />
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I learned or rather acknowledged somethings about myself this week, as well. I had beat myself up that I was bad at a few areas of my life. When really, I just have too much going on. It is really tough to work full time, try to get my Beachbody business off the ground, be a single parent, deal with immature games, and take care of myself. I realized that I have a lack of social life and a lack of things I enjoy. I do things, and flit through my day. Something has to give, and it is going to be the time I spend dealing with the BS that I should not have to deal with. I realized that if I focus on taking care of myself, the rest will fall into place. It will also give me a chance to try things I want to try and enjoy things that I forgot were enjoyable. <br />
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I started to feel overwhelmed with life. My friends have given me different advice on how to deal with the overwhelm. One of the things that I took to heart was creating a list of all the things I need to do. In looking at this list, I was able to identify that each thing either directly or indirectly tied back to one of my top 3 life goals. The list keeps growing, but I have tasked myself with crossing at least one thing off the list a day. Today, I took my desk that was missing some screws and wasn't very stable down to the trash. This is supporting my goal to become a minimalist. Tomorrow, I am going to make some phone calls that will help support my financial and social well-being.Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com0tag:blogger.com,1999:blog-1968804657791267452.post-19549982946343636982014-08-25T22:19:00.001-05:002014-08-25T22:19:37.699-05:00I am a dreamer...My BFF and one of my biggest cheerleaders (which is fitting, because we met in cheerleading) has said to me multiple times in multiple ways how she admires my drive to go after my dreams. I have been reflecting on what drives me. Everything, goes back to a daydream. And, I can honestly say that I have lost count of how many times I have been busted zoned out in my own <strike>little</strike> ginormous world. I remember in my teenage years people convinced that I was thinking about boys. They were wrong. Most of the time, I was thinking about a distant goal. <br />
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One of my first big dreams that I could remember having is going to Paris. Or maybe it was living in Paris... Anyway, I knew that if I wanted to stand a chance in Paris that I would need to learn the language. So, I took summer school classes in French in middle school (maybe even sooner). Then, I took French in high school for credit. I had a role model in my life who went to France as part of French Club in high school, so I knew about the opportunity when I stepped foot in the French room on my first day of high school. I had my site on it, since I knew the opportunity existed. I joined French Club, I saved up money, I got a job, I sold candy bars (probably ate some too), oh and I can't forget the before school donut stand. I signed up for the 1997 trip the first chance I got. I worked hard to make sure I could go. And guess what!?!? I spent two glorious weeks en France!<br />
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About the time the Paris dream came to be, I also learned that there were people who designed clothes. I lived in a small town that had a few ma and pa shops and soon to come a KMart. Learning about fashion designers was absolutely fascinating. In my mind all the greats came from Paris, so it was the perfect marriage of goals - become a Parisian fashion designer. In high school, I looked at magazines and colleges that would support my vision. I tore out the magazine pages that I loved. I researched colleges. FIT seemed like it would be great, but I wasn't fond of the idea of going to New York. I was actually afraid that I would get stuck there and never to Paris again...One of my teachers in high school recommended that I look into going to UW-Stout. I looked into the school, toured it, and applied. I had to take out loans, and apply for scholarships and grants. I worked three jobs a couple of years in college. BUT, I did graduate with a B.S. in Apparel Design and Manufacturing from STOUT! Am I fashion designer today? No. Do I want to be one? No, but not because I fell short of my goal. I have actually had a couple of design jobs in my career. They, just were not for me. I love being a technical designer. I love engineering the products I work on and solving any issues that may come up. <br />
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<br />
Growing up, I didn't have the best cards in my hand to
play. But, I made every effort to not let the bad cards hold me back.
So, what if I grew up in a single parent household!? So, what if my mom
didn't have the money to outfit me in name brand clothing!? So, what
if she worked two jobs while I took care of my brother (let's face it, I
least excited about this card)!? Do you know what I did have? An
amazing support system!!! My family helped my mom out however they
could. I had amazing people take care of me while my mom was at work or
if she needed a night out. I spend so much time with my grandparents,
aunts, uncles, and cousins. Because, of that I was able to take my
shitty hand and turn it into a four of a kind with an ace. Now, I am
working on the Royal Flush.<br />
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I really believe that you can achieve anything you dream. You just can't leave that dream up in the clouds of your head. You need to take the steps to pursue them. I know it can be scary sometimes, but you need to put on your big girl/boy undies, get over yourself, and put some elbow grease into achieving your dreams. Set small goals for yourself. These help motivate you along. Celebrate the small victories. Today, didn't go as planned for me, but I celebrated that I didn't eat the random food that is left in the conference room I was working in today.<br />
<br />Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com0tag:blogger.com,1999:blog-1968804657791267452.post-66128206419933256322014-08-09T22:36:00.000-05:002014-08-09T22:36:51.787-05:00The Quest for HappinessThis post is inspired by my cousin Shelly who asked me if I had been following Shawn Achor, because a lot of my Facebook posts remind her of his advice on reprogramming your brain for happiness. I had not heard of him prior to her asking. Since she asked, I thought I would share my thoughts on happiness with the interwebs.<br />
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Looking back on my childhood, I think I was a fairly happy child. I was raised by a single mother. At one point she married and later divorced. From that marriage I got a brother. I remember tough times, but I don't have feelings of negativity towards those tough times. There is a span of one or two years (when I was about 14) that I thought were terrible, but otherwise life felt pretty good. Part of why I felt happy as a child is because of the awesome support system my mom had. I had good people take care of me while she was working. After her divorce, I spent my evenings taking care of my brother while she worked two jobs. Yes, it did stink, but I have a great relationship with my brother who is about ten years younger than me.<br />
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I think most of my life, I have generally been happy and kept a positive attitude. I know there have been circumstances in the past few years that may have derailed me a bit, but I didn't let them keep me down. Life is too short to be miserable and feel weighed down. We all have stuff that can and (will if you let it) hold you back from happiness. It is all in how you choose to handle the situation. I realize that being unhappy got me nowhere fast. It was a sinkhole of negativity. When I came to grips with this, I started retraining my brain for positivity. Things started to change. Yes, it was only my outlook at first, but soon it was the things around me as well. <br />
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I did have to consciously rid myself of the negativity and anything that was holding me back. It was a slow but worthwhile process. And with each step, I attracted more positivity around me. Do I think my life is perfect now? It is far from it, but I am choosing to be happy with what I have. Happiness has gotten me farther in life than being unhappy. It is when I am happy that I am able to drive successfully towards my goals.Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com0tag:blogger.com,1999:blog-1968804657791267452.post-86604455627706654982014-08-01T22:19:00.002-05:002014-08-01T22:19:40.118-05:00Continuing to Inspire in New Ways :)!<br />
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Did you see this announcement?<br />
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For awhile, I have been mulling over my journey to take control of my lifestyle. Weight Watchers worked really well for me. The format of the "At-Work" meetings did not. I didn't feel I had the opportunity to connect with the leader or to continue to develop the way I feel I need to as a member. When I switched from the regular meetings to the at-work meetings I was at my goal weight. My leader and I were talking about me becoming a leader, because I had inspired and motivated so many Weight Watcher members and non-members. <br />
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I wanted to find a way to continue to inspire those who were/are looking for the push into a healthier lifestyle. I looked at becoming a life coach, but as a single mother that dream seemed a little out of reach at this time. Then, I the friend who inspired me to live a better lifestyle presented me with the opportunity to become a Beachbody Independent Coach. I think she understood my apprehension, because stood by me and encouraged me to take this leap of faith. Thanks Maria!<br />
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The first program I am doing with Beachbody is Piyo. I am on day 5, and it is wonderful. As a single mom, I find it convenient to work out in my living room. This program is great if you have neighbors under you, too as it is fairly low impact. Last night, I did the Sweat work out, and was dripping sweat...BIG DROPS of sweat. Also, the work outs range from 20-40 minutes. With school-aged kiddos who are in activities, it is much easier to fit in a 20 minute work out at home than trying to get to the gym when the daycare is open to work out. Also, no one is going to inhibit your kids from joining in. My girls love doing yoga, so they were excited to see the Piyo program.<br />
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If you would like me to support you in anyway to reach your goals, let me know. I would love to cheer you on, on an individual basis. Or if you are interested in joining BeachBody as a coach, let me know, also. I am looking for amazing people to join my team!<br />
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In fitness and health,<br />
April<br />
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<br />Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com0tag:blogger.com,1999:blog-1968804657791267452.post-56480029722875760712014-06-17T22:35:00.001-05:002014-06-17T22:35:37.895-05:00Something NewPeriodically through out my life, I was plagued with stomach issues. Nothing too severe, but annoying enough to let me know that something is not right. Last week, I had an upset stomach that lasted 3 days. It wasn't something that made me bed ridden. Rather, it was 3 days of me trying to eat food, and then get scolded by my stomach. It made me realize that something is not agreeing with me, and I need to fix the situation.<br />
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A couple of co-workers have done elimination type diets. One suffers from Celiac's disease and the other has food sensitivities as well. The first friend just finished Whole30. The other did something similar for longer. They both felt better during and after their experience. I have other friends who have done Whole30 as well with positive feedback. I did my own research and asked my co-workers for advice and support before I committed to doing the Whole30 program.<br />
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What is Whole30? Basically, it is a way of eating for 30 days. You avoid processed foods, sugar, dairy :(, legumes, alcohol :(, and grains. Yes, it seems really restrictive if you focus on what you can't have. What you can have is fruits and veggies, lean protein, nuts, and healthy fats. I just successfully completed day 2. 28 more to go!<br />
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Day One Recap<br />
Breakfast: 3 egg Omelet with broccoli, onion, and tomato<br />
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Lunch: Spring mix salad with strawberries, blueberries, raw mixed
nuts, homemade strawberry vinaigrette<br />
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Snacks: Strawberries, cucumbers, raw almonds<br />
Dinner: 2 eggs scrambled with onion and an apple with almond
butter (not a lot, because I am not a fan of almond butter).<br />
Comments: I forgot my coffee at home. Every coffee shop I
walked passed made me crave a coffee. I was strong and resisted
the urge to duck in for a latte. That is a HUGE win in my
book. I love me a latte. Being that Whole 30 does not
include dairy products (sorry to any farmer I may put out of business
during the challenge) it is going to be challenging to skip milk in
my coffee, cheese on my e<br />
<br />
ggs, and cheese curds (fresh and deep
fried).
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I was really tired at the end of the day, so I will chalk that up
to the toxins leaving my body and being uber productive at work.
I had no energy to cook; hence the scrambled eggs for dinner. I
slept fairly soundly through the night. I woke up tired.<br />
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Day 2<br />
Breakfast: 2 eggs scrambled with onion<br />
Lunch: Cubed/steamed sweet potato with ghee and cinnamon, salmon,
and grapes<br />
Snacks: Coconut Cream Larabar, grapes<br />
Dinner: Chicken, pineapple, sauteed zucchini<br />
Comments: My energy levels feel more consistent throughout the day
than they usually do. I didn’t have the 3 or 4 o’clock
crash that I had been experiencing.<br />
I had to go to Dairy Queen to pick up my oldest daughters Girl Scout cookie incentives. I sat and watched all of the other moms and girls eat ice cream. I was not even tempted to get my own treat. <br />
<br />Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com0tag:blogger.com,1999:blog-1968804657791267452.post-19434113546922419112014-03-30T17:51:00.001-05:002014-03-30T17:53:00.060-05:00Naturally...Yesterday in the shower, I was reflecting on some changes I have made in my life. I had one of those (OK several) of those, "How did I not know about this sooner!?" revelations. The parent revelation led to me ranting on Facebook. <br />
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1. Recently, I started using baking soda to wash my scalp and apple cider vinegar to condition my hair. My uber fine hair is easier to style and feels softer. Before, it just felt slippery. My scalp is less itchy (product of this lovely winter we have been experiencing). Thinking about how did I not discover the baking soda/apple cider vinegar thing sooner; I thought about all the other more natural things I have incorporated into my life in the past two years...<br />
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2. Exercise - natural anti-depressant/high. Why don't more sources prescribe exercise when people are feeling down? Today, I took my dog for a run (I am training for a 5K). I don't particularly enjoy running (OK, I dislike it), but I do love the way I feel afterwards. I feel lighter, energized, and happy, albeit worn out.<br />
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3. Laundry detergent - I originally started out with a recipe that was borax, washing soda, and Dawn dish soap that I found on Pinterest. I was looking for a way to improve my family's budget and laundry detergent is expensive. I know from taking18 credit hours of Textile Sciences in college and in my career, that Tide is one of the best detergents/most popular. I know from having babies that Dreft is best for baby's skin. I also know that Americans use entirely too much detergent in the wash. Hmmmmm..... My recent recipe for liquid laundry detergent is: 3 TBSP of Borax and 3 TBSP of Washing Soda, poured into a gallon container. Add 4 cups of HOT water. Put a cover on the container. Shake the container until the powders are disolved. Add 3 TBSPs of your favorite Dr. Bronner's Castile Soap (liquid) scent (mine is lavender). Top off the container with water. I use 1/2 - 1 cup per load. I started using Borax and Washing Soda for cleaning products about 2 years ago. Each box cost me a couple of bucks. I still have plenty to last me awhile...<br />
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4. Multipurpose cleaner - White distilled vinegar and water in a spray bottle. I add a couple drops of essential oil to make it smell pretty (you guessed it, I use lavender essential oil).<br />
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5. Heavy duty cleaner - Baking soda and white vinegar...sit back and watch it bubble and fizz. Wipe with a damp sponge.<br />
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6. Carpet cleaner - Vinegar, dish soap, and water.<br />
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7. Body scrubs (this is my favorite) - for those of you who do not eat sugar, this is a great way to use of any sugar supply you have...Equal parts brown and white sugar mixed well. Add Vitamin E Oil, Coconut Oil, or Extra Virgin Olive Oil in any combination you want until the sugars look moist. Add a few drops of your favorite scent (lavender) essential oil. Slather on your wet hands and/or feet and rinse after a minute or so...The last commercial body scrub I bought was $15 for a small container. I used it very sparingly and only when I wanted to treat myself...<br />
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8. Foot soak - I just found this one somewhere on the interwebs. It is the best soak I have found. I may have modified it a bit based on my experiences...1/8 cup of epsom salt, 1/4 baking soda, 1 tbsp lemon juice, and a couple drops of essential oil (guess what I used...lavender) and fill whatever you are soaking your feet in with warm water. Soak for at least 10 minutes. Use a foot file or pumice stone to scrub off all the dry skin. <br />
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9. Spa water - Slice up some fruit, cucumbers, and or mint. Add them to your glass of water. I am enjoying strawberries and lemon right now.<br />
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10. Facial cleanser - Crap, I can't remember the recipe. I better find it, as I am almost out....1/4 Cup Chamomile Tea (brewed), 1/4 Cup Olive Oil, Vitamin E Oil, Essential Oil (your favorite scent), couple drops of Dr. Bronner's. Keep it in an airtight container. I keep mine in the shower.<br />
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Bonus: I had another "How did I not know this sooner!?" moment with organic not sweetened shredded coconut. It tastes so much better than the non-organic sweetened one that is most easily found at the grocery store. Added bonus, is that it is cheaper and I don't have to use as much :)<br />
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I am sure there are more that I use. And you, are probably wondering is there any more natural product I have tried to make and use with out success....why yes, dishwasher detergent was an epic failure. At first I liked it, but towards the end of the batch my dishes felt dry and dull.<br />
<br />Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com1tag:blogger.com,1999:blog-1968804657791267452.post-949847196849399802014-01-12T11:50:00.001-06:002014-01-12T11:50:18.300-06:00Staples
Weight Watchers has had Simple Start to their arsenal of tools to
help new and existing members take steps towards a healthier
lifestyle. I reviewed the new plan, and thought that it is exactly
what I need to reinvigorate my desire to be healthier than I was
yesterday. The plan is very simple. You can either chose from a
given recipe for your meal or snack or design your own by picking a
food from each group of suggested foods (Protein, Carb, fruit,
veggie, healthy fat/oil categories). Plus you get 7 points plus
value points to use on what every you want (wine, cheese, chocolate
for me ;))
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Yesterday, I did my grocery shopping for the week. First, I
reviewed the recommended shopping list on the back of the Simple
Start booklet I received in my meeting. It got me to thinking about
what staples are necessary to have on hand to make healthy cooking
easy.<br />
<br />
<br />
<ol>
<li>Herbs and spices – These are essential for flavoring the
food you are preparing. You can find these in the produce section
or the spice section of wherever you buy food. Once, I found some
in the frozen section of Costco (<a href="http://mydorot.com/">http://mydorot.com/</a>).
The frozen cubes of minced herbs are convenient for crockpot
cooking, soups, or sauteing. I also love Gourmet Garden herbs and
spices in a tube (<a href="http://na.gourmetgarden.com/us">http://na.gourmetgarden.com/us</a>).<br />
</li>
<li>Extracts – Another nice way to add flavor to foods. I
added a teaspoon of peppermint extract to my brownie mix with out
adding PPV. I saw that my local Super Target has about 5 or 6
different extracts to choose from (I remember seeing vanilla, maple,
coffee, and some sort of mint).<br />
</li>
<li>Produce – Stock up on what you love and keep it at eye
level. Keeping fresh produce at eye level ensures you see it and
will grab for it first. I also stock up on frozen produce for
roasting. I also roast fresh produce when it starts to look no so
fresh.<br />
</li>
<li>Whole grain pastas, couscous, and quinoa – You can make a
recipe on the fly with this staples. Combine with cooked veggies and
a lean meat and voila you have a quick meal.<br />
</li>
<li>Fat-free and reduced sodium broth or stock – I like to have
on hand to add flavor to the foods I am cooking or to make a soup
quickly. For soups I will put broth, chicken breasts, fresh/frozen
and/or roasted veggies, and pasta, couscous, or quinoa into my crock
pot with some herbs in the morning and will enjoy when I get home
from work.<br />
</li>
<li>Lean proteins – Fish, seafood, lean cuts of beef, chicken,
turkey, and lean ground meat. The key here is to keep an eye on
your portion size. A serving of meat is 2-3 oz. Many restaurants
serve 8+ oz in a meal. I know that I lose more when my diet is
higher in protien, but a 16 oz steak is way too much for me!<br />
</li>
<li>Eggs – Hard boiled eggs can make an easy go-to breakfast or
snack if you like them and are not allergic. Eggs are my favorite
source of protein in the morning.<br />
</li>
</ol>
<br />
<br />
These are some of the things I have in my kitchen at all times. I
do have things that are for the kids only. They are things I don't
really care for, so it is easy for me to not eat them. What are your staples?<br />
Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com0tag:blogger.com,1999:blog-1968804657791267452.post-41058736973002374262014-01-05T15:05:00.004-06:002014-01-05T15:05:58.258-06:00Tips and Tricks volume 1People I have been meeting recently have a hard time believing that I used to weigh 205+ pounds. I get asked all the time for my tips and tricks. So, I decided that I will periodically share some of the things that have worked for me. Feel free to share in the comments your tips for others as well. My goal is that people come here to be inspired to lead a healthier life. Disclaimer: this is what has worked for me. Nothing is a quick fix - if it is, it is not going to last.<br />
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1. Find an anchor. This is something that is going to remind you of your goals. It could be a picture, an article of clothing, a trip, an affirmation or mantra, a person, etc. Mine has changed over my journey. First, it was my children. Then it was an affirmation of "nothing tastes as good as healthy feels". As the compliments came pouring it, I regained my motivation. Next, I used the tokens I received when I hit milestones through Weight Watchers. My most recent anchors are my progression picture and my size 8 pants.<br />
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2. Classify foods as "all the time foods" and "sometimes foods". I have a sweet tooth and and various times in my life I was treating myself more often than I should. Sometimes multiple times in one day. I found that swearing off cupcakes made me think of them more. The more I thought of them, the more I wanted one or six. Then, I couldn't control myself. Now, if I want a cupcake I eat enough of a cupcake to satisfy the craving.<br />
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3. Move more than you did yesterday. Find some physical activity you like. Do it for 5 minutes today. Build it up until you are getting at least 30 minutes in a day. Feel free to switch it up daily too. Boredom is one of the top reasons people don't stay active.<br />
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4. Enlist a buddy. Tell your friend your goal, exercise with your friend, and/or have the friend keep you accountable. I didn't have this for when I went balls to the wall with WW, but I have it this time. It makes a lot of difference. When I want a doughnut. She tells me to have a doughnut, but not from downstairs...make sure it is really good and worth every point ;)<br />
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5. Reward yourself (and follow through with the rewards). Just make sure they are not food rewards (you are not a dog). Even my dog is satisfied with a pat on the head and, "you're a good girl". Seriously, I created a reward plan for myself that keeps my budget in mind. Work out 5 days out of 7 - give self mani and pedi. Reach goal weight - 60 minute massage. Pants too big - buy new pair throw out old (I LOVE buying pants that are a size smaller - it is a high for me). Make the rewards exciting to you.<br />
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6. Listen to your mom: "Eat your veggies". There are a lot of good nutrients in them that fuel your body. If you like them swimming in sauces and dressings, gradually cut back. My favorite way to have veggies is roasted with seasonings like garlic, basil, and other herbs.<br />
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7. If you fail to plan you plan to fail. I never planned out my meals per day and time. I planned my meals for the week. When I make my grocery list it is: 7 breakfasts, 7 lunches, 7 dinner, 14 snacks, and ad hoc stuff for the kids. I make sure there is a variety of grab-n-go for the nights that get choatic and things that need more time to cook for when I have the time. If something comes up Tuesday, I am not freaking out that I was going to make chicken and rice and have no back up. It is more like, oh well, we will have chicken and rice on Wednesday and fresh fruits, veggies, and sandwiches tonight. Also, schedule exercise like you would anything else. Write it in your calendar.<br />
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8. Be kind to yourself. There will be times you feel like a failure. DO NOT beat yourself up over it. Stand up, brush yourself off, and move on. What can you do better now? What can you learn from the set back or obstacle? Dinner party where you had too much wine (this is what I am most guilty of) - get back on track in the morning.<br />
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9. Acknowledge that it isn't easy. It is a challenge. One I believe you can overtake.<br />
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10. Be brave. Try new things. Start crossing stuff off your bucket list. Live your life!<br />
<br />Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com0tag:blogger.com,1999:blog-1968804657791267452.post-14363038172218195542014-01-01T14:49:00.003-06:002014-01-01T14:49:57.215-06:002014 ThemesHAPPY NEW YEAR! <br />
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Since January 1, 2012 I have been taking steps to improve my life. I started with losing weight and embarking on a journey that supports a healthy lifestyle. I worked on eliminating the toxic relationships in my life. I worked on becoming a happier person. 2013 was a journey of divorce. My ex and I weren't on the same page with many things in life; not even following the same book. We tried to get to the same place in life, but we just couldn't get there. <br />
<br />
A few days ago I was contemplating New Year's Resolutions and a friend shared this article with me:<br />
<a href="http://www.huffingtonpost.com/2013/12/23/new-years-resolution-theme_n_4480554.html?ir=Women" target="_blank">Why A New Year's Theme Works Better Than A Resolution.</a><br />
<br />
Click on it :) I could really relate to it. I was about to create a bunch of goals that I did not know if I could achieve in a year. After reading the article I decided to adapt a few themes for 2104 to help me work towards being the person I want to be.<br />
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1. Minimalism. I think we are a culture that demands tangible things and immediate rewards. These are two reasons I am not a big on-line shopping. I want instant gratification. I digress...back on topic. I live in a small apartment. I have stuff that has been in boxes since 2002. Have I looked at it in the past 12 years? No. Why do I still have it? How much better would I feel walking into an apartment free of clutter? What value does all this stuff give to me? These are questions I have been asking myself for a couple of years actually. I already started this in my kitchen. I just cleaned out my fridge. Two trash bags and two trips to the recycling bin later...my fridge looks pretty empty, but it contains the amount of food I can consume in a week.<span id="goog_1289763984"></span><span id="goog_1289763985"></span><span id="goog_1151757179"></span><span id="goog_1151757180"></span><br />
(there is a pic of my cleaned fridge I have been trying to upload here - blogger isn't cooperating)<br />
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2. Health. This is a continuation of the past two years. Why? Because it is one of my values. I like the way I feel now much more than I felt two years ago. I love the way I look - although, I think that is a work-in-progress. Who doesn't love a compliment? Who can honestly say they look better at 33 than they did at 18? This girl!<br />
***Part of my health theme is working towards eating cleaner (sorry deep fried cheese curds...). I am going to be following a this plan to get me to eating real food (which I am fairly good at, but there is plenty of room for improvement)<br />
<a href="http://www.100daysofrealfood.com/100-days-of-mini-pledges" target="_blank">100 Days of Real Food Pledges</a><br />
I woke up this morning and went grocery shopping I stocked up on semi-in-season fruits and veggies (it is the upper Midwest after all). <br />
***Next is to get back on the physical fitness bandwagon. I miss it. Why did I stop? The reasons are pointless excuses. I found challenges that I can do to keep my head in the game and accountable, and that is what is important. I am debating if I want to start running again, but in order to do that I need to commit to a 5K or something...<br />
***Eliminate unnecessary stress is the last part of this theme. What causes me the most unnecessary stress is worrying about money. I will be following Dave Ramsey's principles to help me reach financial freedom. From time to time you may here me reference this in the blog. The second, I would say is my stuff, clutter, and mess.<br />
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I really believe that being minimalist will help me support and lead the ultimate healthiest lifestyle I can lead. What are your goals/resolutions/themes? I am interested in your responses...now off to work out :) Happy Sweating Peeps!<br />
<br />Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com1tag:blogger.com,1999:blog-1968804657791267452.post-9221008317350552322013-11-04T21:49:00.001-06:002013-11-04T21:49:10.991-06:00My BraveryMy inspiration today (yesterday) is a song. Music tends to get me through just about anything; happy, sad,
excited, frustrated. I have heard this song a few times, and I
realized, today, (maybe yesterday depending on when I get around to
posting this) that this song is what I wish and hope of everyone. <br />
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http://www.youtube.com/watch?v=QUQsqBqxoR4<br />
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The song didn't get me up and moving, but it got me to reflect on the last 2 months of my life, the last 6 months of my life, the past year of my life, and the past almost two years. Since I graduated college, my life took on many significant changes, with the changes coming often and quickly. I truly embraced change in my younger days (I know some of you will say, that I am not that old), but as time has gone on I have adapted several fears.<br />
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Yesterday, I had to deal with my fear of heights walking up some stairs. It was very windy and I was with my two daughters. I was shaking, but I had to be brave for my daughters. I don't want to see them growing up with irrational fears. I haven't always been afraid of heights, but it has gotten worse as I get older.<br />
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Sucking it up, being brave (after all, the girls made it up the stairs before I did), and ignoring myself literally shaking in my boots I got to enjoy this view.<br />
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Here is me being really brave, and putting it out there:<br />
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In the past 10 years, I have really lost myself. Lost touch with who I am. I am not saying that it was 10 years ago exactly, but I changed. It was not consciously. I wanted to climb the corporate ladder and I was in love with a man. At one point, I had no desire to get married and have children. But it changed somewhere in there. I got married. I had children. And, as a people pleaser, I let go of who I was to keep those around me happy. Or so I thought it was making/keeping them happy.<br />
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In doing this I sacrificed so much of who I am. I stopped doing the things I love and taking care of myself. My fears evolved. Walls went up. I didn't recognize who I was anymore. I believe those around me, who love me, saw the evolution as well. No one, directly told me that I had lost myself.<br />
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I remember one of my aunts talking to me about how I didn't seem as confident as I once was. We couldn't really put our finger on the cause. We both chalked it up to being laid off. But I had so much to look forward to...I had just secured a new job, and was about to get married. I think that is the first time I felt like I had lost part of myself. I used to be ambitious, goal oriented, happy, excitable. Those are all the traits I want back! What made me realize that I need to get this person back, is my peer mentor at work. She is a former college classmate of mine. She told me her first impression (and still holds true to her) is my passion for my industry. She was impressed with it when we were in college, and she still sees it from when I started in June.<br />
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With the weight loss, it opened my eyes to exactly how much of myself I have lost. It took a series of unfortunate events to make me realize, how lost I am. I lost my zest for life. I am sure this is the zest that the man fell in love with. <br />
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I realized there were things holding me back in life. The unknown (which used to excite me) caused me fear. I was scared to be healthy, to be thinner, to be truly happy again. I am worthy of happiness (which took a lot of convincing). But, to achieve this happiness I had to do a lot of things that held me back with fear. What would it mean to eat healthier? What would it do to my family if I exercised more? What if I fail? What if I cannot maintain? <br />
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I made changes slowly, so I could more easily support my healthy lifestyle. I made over my kitchen, my schedule, and who I surrounded myself with. <br />
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I hit my goal weight. I started spending time with someone who didn't live by the same health guidelines as I had been. But, because of who I am - I gave up on myself again to try to make my new friend happier (which I failed at miserably)...I gained some of the weight back. And the friendship is in flux.<br />
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I have come to the realization that with out passion, you there isn't much depth to life. I am now sitting here, wondering what is it exactly that I am passionate about...Seeing my kids grow up. But what outside of that!? My career with a company I love. But there has to be more to life than that, right? What is going to get me out of bed when the girls are grown and out of the house and it is a Saturday? My goals, my hopes, my dreams and aspirations and becoming the April I was several years ago.<br />
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Two random things: today, my co-worker and Weight Watchers buddy called me her "Weight Watchers Godmother", because I am always there guiding her through the program. When she told me that, I realized that now that I am "out there" with my weight loss how I am afraid to fail at this, and let the people I inspire down...(although she did say she would not judge me if she saw me holding a donut...unless it was from the cafeteria downstairs).<br />
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Brave is beyond saying what you want to say. It goes beyond to doing what you want to do. Most of the time, the hardest part is taking the first step. You don't have to take a big first step. You can dip your toe in. Whatever you say or do, I want to see you be brave. Do something today that scares you. I have done a lot that scares me in the past 2 years. In the last few months I have really put myself out there...more so than I did the previous 10 years.Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com0tag:blogger.com,1999:blog-1968804657791267452.post-57944882690475323592013-09-27T23:37:00.001-05:002013-09-27T23:37:37.089-05:00Improvement is InspiringThis week I decided to train to run a 5K. I thought Thanksgiving morning would be adequate enough target. Still looking for a race, though. I narrowed it down from three to two...<br />
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Three running work outs, and I am already seeing improvements.<br />
Week 1 Day 1:<br />
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" /><br />
<br />
Week 1 Day 2:<br />
<img alt="" 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" /><br />
<br />
Week 1 Day 3:<br />
<img alt="" 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cfvaYJk/BVZg7AyT0XGyR+yIqs/FJaKK4xni8BfcdZ0tvcZ1ceEFdoNla0UKFCbOPBnd8heXsrLN9UKHy/T5E3+0XZQzcrU0RkjEaFDHP7Hy5Q6UgFzPCpb8zab19Rr25xsZ9dRky1g+cMlbnHwJ61GDH61lFCimJBLtglmRu03S6o9qmPw8XuaIBF/MvHKPDXDrPlQWquF4oi2BPypfVVLAJtebZR2QYDcxJn9WRz6xCmQwuDf6vZj/oZMfqVj0T0IzCKP1HhcWirqbDTn0HtE/NkGv6bsT0zirPhrU0ghkoqwsinrjN/TBJnn/my5XAtKiXhWYg5lS8Cf1OsEgtQyJh3SdWQJCu7szJgS0g61T+lxejPg/XiZtrmVfnQdQKwcC3nltxmcUsN8r+OyN5rjqIkWHhJ/wqUP6spv9sD4+iL+pGzONIbtlv3N99JHmac0/ar5v4p5CvCmkP4tAX9h2Z+UK8XI/uwO1ThNKs6S7P1LefmGmuZzZ3+Uf0f2J69JM93vuNzZn/dpHQ5/hhtfeD9tkr42yxPwx/+ukzjr4FdcTs/90ffcjN/TBNH4K7LEzrE6/QP+oumoub/08qO05vszPamhNlEn0eRuaXTYsIMa22p6f5acXeZvJGDpR2eNxHz4xNyfGKGEP20h3VDORvM6avW09o4/0ejbnpUrv02eyHiqKHTkh7ydtjMTzXnll7rfcPyeJkjHX5mnDvbxw+Wkw+A3liJc+S0v60VvLgvDoFK9iPmxvdaZn6ndknJYL6w96NeCNb3PEmUyjjo6ayTGw39zmXtc+VXC9mkoW6ORR/3+TLherJ/WPvE3J43f0wQp+PNknyH9m0LyN1v8LVidRovz1cf8TMdfDHED/uJLwp91zCvNBrZr4sYXyKH2dr9F6+NlFu1RRVncgL/4EvEn3L9cZ/ZyfofbnqFuqkaOK0j9+hQ34C++8NAbBE1c3IC/+AL+IGji4gb8xRfwB0ETFzfgL76Av+lqUhdMxw/Gr7LLEluAG/AXXyh2Dxk1PvJEjYG/zo+49CJuwF98ffny569f/liSvnz5c/RWXYiAP+Bv7vi7gAl2c3M7/Nc3UPLjAUQpulr9lNWTH2xQyj1d1p7PinYvbQyucnj+5fb0un6Sq/LyTXp5mSVKALr/F+fzG/SThWoL1J5tHlznq6uAv3CNDZwJ2c3N7evr68DtHy4Jf3opOmrNFxazrB6d+5SXb5K6EEBxliRCQT31kVhDZZqQcnvts72SK/74Wrvym8uS9h9WuU9/+o3DtI2Q8uA8Xx0F/IWL9/w4U2tTsv/rbq+vr7PFH1kupVE/ZfXM+BOfMlb/dparkeRfbs9VT5B+vKTeKqxyn6lOjLuR7eerm7gBfyFaMP7+18Vmjj/HDFQfZfWOwJ/06JABrPIK1L7oun6SK7kYolTbWfIfWLnPVgehTZxVD7FnDLkBfyFaNv7+62eLx18vZfUiZH+m4woot+ed/ZH+wyr3eeHPOhcB/AF/fRjwpyh+WT16EOfCn7McXlC5PdvcnzARefbe4D+scp9pGEu2Rsfz5S9uwF+ICPw936cnV8nJVXL+xBcU51fJyVVycp0/M/bhJjm5yj4If0zSOP7+42drwF8PZfWEGnkd8MdcRQBDyu21df00V2dnmXyNlSxT2KFyn6sF9Mxa9gD8TR9/6el1cnpfMsbYS356lZ5eV/hrbA74++Zns8RfV03rNr1hRLwIZXniBvyFyIi/d/fZyU3BGGNP2clN/u7alv01CaOAyPLddVItHIGSHH9/+Nka8LeSsnqygL+5aeC2M+PvKT+9zp8Ze75PT+8LC/6q9V9YNUy+KZi+UM4c+zeOv69+tnD8VcO6taV+DPibnwZuOzP+XorzGnPnT6UZf+1HTGVihcIxjOOvrC2hrPl04fiDFi1uwF+ILPgr312L/1rxdyWKJ318hVpDc5Dj75+CKewTPwL+oPmqIp747R+dYgvAH8/7eA7om/1Rxvk48PQfx98/ZGvYpywH/qD5ihvwFyIb/p7v09Ob7PQ6f7bhT5zmU1YT08BR8PdJsyRJ9IXAXy9y3jhdyTVDt8Zr1h1UEU/89o9OsSXgj73kp1f89hcb/pg0zm0xJyysODigcfz9zc+Av17kiy3g7yhxA/5CtOynPn72M+CvFwF/g4gb8BeiZePvwc+AvwjSn5owPpeiPFwh4O99lugl8DqV0pNKExLV+t6fRSixNylxA/5CtGz8Lbniy7RE1csj8Gctq9dW35PVsZSeTlVDYcGFiBvwF6IF42/h9f4mJXvFFLpGS6OmQLSh9l+EUnpjvwipT3ED/kJ0cXHxyy+Pr7DaRv82z1GOYsh0hb5GVV2W96bH8sJL6WkrjN1QfQj4CxfYp9jo3+ZZ6vjsr6q/711WepBSerMQ8AdB44qql+ee+9PK6jnLjvqX0nNW61uKgD8IGltRrvzygbAyBA4rpUeugCu/E9forQlB0IwE/EEQtFIBfxAErVTAHwTRGvtC+qrt8fFxgFMM/M1T+qt21IeWoGM1NgHWa4+PjxcXFwOcYuBvjqJetCg9tARFEO+KDDa48eepBjjF3IC/Wcn50BIUQ8DfWAb8AX9mSTe4lsTrXKEYAv7GMuAP+DPLmP0BfzEF/I1lwB/wZ5Fp7g/4iylP/BXnV0S9bt0C3lvg3OT5Pj1/cvtp3yUtvzwrlv/YBvwBf1aRV36Bv6jywF/7SgPGXC+uio+/p+zkKvHGX/3WhJf81PP1gd7+YxvwB/xBI8uNPzOexFeYEm+tEtIx8VP1hffCJppDTrGr5KTmb+tTQ7CEP/qdM6L/7APT/RNHxN2e36TKS2n0o7OHpxnwB/xBI8uJP2O693yf1ssplglZlUwiI/5Ih6IfAXDCCmI8Komq17FqbxwszhtCKf61ADjRTu9LKaOkjs4eHvAH/EFTkxN/jp7cvq7P/J4/eWVL9kc4FEAjgVj3r+Cv2VDGk3Ys2uBXCYCEGnV0jvA0A/6mgr8L2NF2c3M7Osv6wJ81+6tw0CZT0rvtO+KPdKjiT7y4Ib8f1Zn9MendqqbsUg2Awh95dI7wgD/gb6l2c3P7Os9C0MFzfyIWCZZ1z/5oh6bsTzcKf6ZIBH7R/pXBb+fsz8P4Nwf4mwr+fM/b0m1Vb0EKuvKr5HdPmT74JefsWpTwTXT8aQ4Nc38Ea2T8mYisXaJRs0s1AHpGz350XigE/oC/Kdqq3oHpd9+fcIW0zXrahdk5lfSJN+LVk2v1/YM3GZFJUQ6FTZqV6dsPfe77EzaXQcnXpwIwXdCgjs4WnmbAH/A3ReP4+6+frQN/sPgG/AF/UzTgDzaAAX9Txh+f/tAuY9mv6Ks3HxCfCj47zBMbrYcnljj+/uNnwB8szIC/yeNPmrLxoJUH/ux3A3S0Xp5Y4vj75mfAHyzMgL/Z4I++i0p/7oe+sZ6pTlp7yU+bvQh/6w8PEc8eaU9ERTKOvz/8bAH4u729jXcLEKybAX8zxZ/1uZ/mrivRqOyvfHct3kxgvNbmfPYonnH8ffWzueMP7BvXgL8Z4E+/rZ+eBKzI9ZSfUoNcZe6vfYi98XydPxseHnLefhXPOP7K2hLKmk/njj9o8eIG/BllxJ8g8c4p41NNEuC0B0Xpub8Xzsry3bVedaMdWQ+Ov38KprBP/Aj4gyYubsCfUc7srzWP7C85vS/FO+zlT/WssHx3nZw/FefWO+YHx98/ZGvYpywH/qCJixvwZ1QI/lzP/bhLEsnL1ascCgoHx98nzZIk0RcCf9DExQ34MyoIf9RzPyLgdNip9/3Jj0+JV2/1h4cMYJWeiIpkHH9/8zPgD5q4uAF/RlH4W69x/P3sZ8AfNHFxA/6MAv5E4/h78DPgD5q4uAF/RgF/oq2q4gu0eHED/owC/kRbVb0/aPHiBvwZdXFx8csvj6+w42z0LzoE6QL+HAL7otjoX3QI0gX8QRC0UgF/EAStVMAfBEErFfAHQdBKtSj83d0xCIIgTwF/EAStVMAfBEErFfAHQdBKBfxBELRSAX8QBK1UwB8EQSvVAPh7q1Ub/i1PgT9oKB3yDfFCunR3iOg/2/e9yaK13zbnJduL7UM2VLzWGwp/ZZFKNOyFgKOfRWjS6gk60fG3OjgWW+XXyI6/eBoef1ma/8YYKzLgDxpWwN80pR/vWvCXFu1LfMSUUFxevJVccRMcxsffId9si/G/FvFVbFfVrxQpfakdFBsGwsKoebuvF+6zdgDNvySiW30T9VOtV6sOi3og2ETVLCHO3X5bh3HH7u7YYZcKUcl+TJFssu1Gd17uNululwmBGQ7f1FDWsOlG3mntYx/8HvJNku12Kd98syu7fiXGGvw+ZM3fFd3E1YTl2QNjrMy/I1bQCBiznywTf+uW1JeKbdNX9xnVRYUV2g2VrdLdwfAp2YGJhXaH7O6u3G2qFQ67NNnkB9tBNStTR2eMRGRWo3LXMrHYVnChoqUbyhU2eQiWP4zr19SjT6JDU7j08V3eZnoPWY08dXTccrBJIdUJxJj9ZJtVv12b/HDHDrt0s0kD2ncECcFvdmU1qVx9/+rs75BvNukmET+qVf+88+9uMyfd/LQe6h9bx3d6giL7f9UsWgK4z1wHWG/VuCI3cWZ/Foc+cQqgMfi3uj3kGzr5FdyKSaUerfOo6bCplUPwR+W23hph8KuTsU3u2ENmmBzkCxVT1umhn5S7Tbo7kKd/qqIyi/22SQoa/PGvbHWAzeb7bfXfw6G822fNUR926XYvbsgOuzRguDGNllE6rdTVm+Ol8SddR5aw4s7OjCkh7VD7NCHH6c2Xsz0j5NF1ALHWJo1DLVrzUTvCJpooBH/k74SvRsWflOUJq3lkf6Ri9pO623MczKmrt8GXu031hSDwJx+g/sXd7Mo20WsSwH02m3YgW+bI7E/KlWJkf3aHapwm8dMq/JJ1y/7c+KsIS0brzv68z8sK8cfn+OrkTpgTFFCozf3x8TJfGfgzBR+Ev8bJJj/osBOyPzE3nIeOmvuru3rSNqlr7k+dGjvs6vkTkZi0w+akUGNbTfttst0Jp4Y+OmskqsrdRpwzSbZ7Q7T0UXuFrZ6XdeEvybJ2XvAhF6fznFd+NfYBf1rwIfhrJvuUub9E6jkeV/QmKKWHtAM0/yu//IIAz4ULw6BS2aRtsc0u36r9lnJYL6w96NeCNe2zRLmCQR2dNRJF5W6TbLdZm/gbo6WPmgx7v6Wuzy4af8Np/A4GQaMoqPNbRcyHRolzO6U0AviDoNmrh0tzveDvsMuiPWsYQ8AfBM1Z1cAz+kREP9nfxAT8QRC0UgF/EAStVMAfBEErFfAHQfEU/wpsV7meMCPvgp6Oho1qFfj76+3nH3786fov3w+pH3786a+3nxFG3OCnqGlxxBt/0zmoo2/fC9Yq8Pf519+/fP3GhrUvX7+V//o3wjjG9OCnKOAvYgMCf33gb4S+y5jOnTWHEWYR8ddPaTz52Qb5cY7trvZcPTBb/61ua+jwhtqCRIW7Zs1tRtNNX0EpACG1gPbAhn8kjidA6IcL1QaUyw7RHkwBAH/A3wTDCLOY2Z+UWcQrjUcnL+ozs0LFFPWpWEN1GVMpQL3CnfIwr44/agXpUWUBc22cpuejvSJRfwk8SxZyenLCtm4pD3QAwB/wN8kwwizq4Lef0nhm/IlPCqt/O0vOqPzSqiHQlWac1Wv0YxSYRR5UYCSkKyo8tQE1t8ZzdFSxP+CvX5sIdyYSRpjFnfvrpTReOP5EM4FVXoHal5xSEXyhV9DyO2m8aSwP4R8JuS11pKa5PznvVj3EmDHktjL8FVnTkG3JGXJh1K5LcqfMU3F/Zd7UU0mFIth9hkEeuBAH1Rrtx22UDj/i4dg3l3YY+9JHD6XxImR/lKRk0xrYsdmfvCY9/A+IhGof45E68Weu++KzC4O4rQp/Rdb0sPZPcuGxZucO0d/FXRdZLABaw3C1RpmnWhzUNh1alfhT2Iuyw+hXfuOXxqNHYS78OSviOWoL0qPXkLk/MX4Jf6DWEWUAAAZTSURBVNrCLpGQs5xmkFkvOjlnLYA/X/xJ6VbNGHLh0RaQ/Xl8EDUM6sBlAGlxUEA0t2qzJrmQ3IfU/vFvfOmnNF7lswP+mKuQn09tQbXO4GaX09OI+gq2K7/yQQVFkrhq/7ka0DQ8t4MS+LPjT+5cVb8jFx5tx+CPhEz8MNwHriXD5K+DwU+zmFgkRijtWPpffPwNe2cZNGVxWxH+lC7OOyO5kB1tgfirZsaGmPtzHniZpwmV/OV1usA/s/ipxvj1p+TmEuzLPBUOPjr+5vTWKqhncQP+poS/9oPex+COAy8yncIczgq2DH6ExeIsH0m9Zio0zbK0H/xV4zKkflAlbivC31wGv2qkPYVhPnA5CTOGVf3P1Ko6E8nN5Xj7HfxCUC1ua8LfXC59xEv/ul76YBb2aRELl0vsl1DINam2Vq68AH9Qb+K2JvxN5saXtrOL82LijS9DUNh0E4tl1+RdKpQfdUavvQqibm5ufuAP6k/cVoU/3PbsaA1hgRCKmt/5NSDdqsTm9P3Rq8Wf817rSq43cuAyt1XcVoa/oWwiT5tNJIwwWzv+HAL+jhI34K8Xmwh3JhJGmAF/VgF/R4kb8NeLTYQ7EwkjzFaBP/1JCeOjXcoDFQL+9lmil73rVD5PqmZIVOjbbwPL6k1W3IC/Xmwi3JlIGGG2AvxRNfII/FlL6TVl+BTnHcvn6VQ11CJciLgtH3+rrTI/kTDCbB7F7o+UvUqKvZhKW1PaUC4wQvk8v+L48xS3hePv06c/f/3yx/D69OlPhBE3+OXJUQDZXkqvrim9Nz3JF14+T1th7IbqQ6vAHwRNV8dnf1XJfu9K1L2Vz5udgD8IGldUjTz33J9WSs9ZatS/fJ6zQt9SBPxB0NiKcuWXD4SVIXBY+TxyBVz5nbhGb00IgmYk4G84XazVvv/+dvTGhyBdwN9wGptC49j339++vr6O3vgQpAv4G04cB2zO9n/d7fX1dan4e4UdYY+Pj6OfQW7A3xBaBv7+18WAPxhpj4+PFxcXo59BbsDfEFoM/v7rZyvB39jnZJbG+8LoZ5Ab8DeEgL+FCfgLNuBvQPypD/GM8xwPgb/n+/TkKjm5Ss6f+ILi/Co5uUpOrvNnxj7cJCdX2Qfhj7GN4+8/fgb8wUwG/A2MP/nOdVOFjD5lwl96ep2c3peMMfaSn16lp9cV/hqbGP6++RnwBzMZ8Dcq/px1InuQEX/v7rOTm4Ixxp6yk5v83bUt+2sSRgWRgxjH3x9+BvxxqzP6K8dvWMCPnHOT5/u0HlhY7Sk7aYNMTq7Sdy9d4uhswN908Ocs/RhHZvw95afX+TNjz/fp6X1hwV+1/gurOtVNpLeS+BrH31c/A/54Ol+n9qx8p+X1osXH31MmzKtYTVqzOO/9xxX4GxV/HUo/RpMZfy/FeY2586fSjD+p/4wxIub4K2tTJ1STJEmS5lPgz3KOynfXaqpF5/jSp+ovn7CJ5vAlP62zOc5f27hBBqXwK0vESYbn8K8a8Dcw/gyXPpylH+PJgr/y3bX4rxV/gw5SFOP4+6dgSrOKHwF/xnTv+T6tl1MsE2AkfweM+CMdin4c4wYD/pxuQ8clwN+o2Z/0kbX0YzxZ8MfzPp4D+mZ/YxjH3z9ka9pOWQ78OUDw4SYR0yX7hX5X9kc4FDjlGjdYB7+mOAXrOi4B/qaDP2vpx3iy4e/5Pj29yU6v82cb/rRRydAo5Pj7pFmSJPpC4M+a/VUIa1kj5/jd8Ec6VPFnGTeolz7kMbjklgyv67gE+JsG/tylH6PJhj9hjtyGPyb+FI9wKwzH39/8DPgz5UEiFgmWdc/+aIem7I8w+iKJI07Dmj4G/E0Ef8yj9GMcLeapj5/9DPijrvwq+R1Pu5RBJTVn1/5S8k10/GkODXN/FKos+PNz23FcAvwNiL9paDH4e/Az4I8xJl2BbZOmdmF2br+7U38i6CYjEjHKobBJs7Jh3GC6RYZ2S4bXaVwC/AF/8zNUfBGFpz6CDfgD/uZnqPcnCvgLNuBvjfj7+efH11Xa6I3fh/ihjQCP+Rvwtzr8rZZ9r8AfTDbgb3X4gxam19fX29vbC1iojX4GgT8IChTYd6SNfgaBPwiCVirgD4KglQr4gyBopQL+IAhaqYA/CIJWKgJ/MBgMth4D/mAw2Ert/wHqjDmx712TsAAAAABJRU5ErkJggg==" /><br />
<br />
It really helps me stay inspired to see how my results are improving. Keep in mind this includes warm up and cool down. The walk/run ratio is 1.5:1. I am doing it on the treadmill, so I can control my speed. I try to go up .1 from the previous training. <br />
<br />
My running partner is getting old, so I don't want to tax her too much. I can tell she is starting to get stiff in her back hips, but she does not let on that it is bothering her. She recently turned 10 and refuses to act her age. She is hyper and anxious, and usually happy to be on a leash next to me...except when she sees a rabbit or another dog...<br />
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<br />Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com2tag:blogger.com,1999:blog-1968804657791267452.post-85103559380563499462013-09-23T22:31:00.000-05:002013-09-23T22:33:11.722-05:00Recap Update Repeat<br />
Recap: 5/23/2013 - I hit a major milestone in my adult life. I
hit my goal weight. This is the smallest I have been in my adult life.
I weighed in at 150.<br />
<br />
Update: Fast forward to now. I have
gained 10 pounds. Life threw me for a loop in the past 4ish months. So many things changed for
me in the past three and a half months. I thought it would be easier at
my "goal weight" to navigate through all the changes - a move, a new job (longer commute, different hours), and other major life changes. What I really learned, is you need to keep with it. You can't abandon what is working for you and expect nothing to change. You don't suddenly become an expert or resilient to weight gain, because you have reached your goal weight. You still have to work your new lifestyle. You still have to plan in your new lifestyle. You still have to accept failure in your new lifestyle.<br />
<br />
So here I am, standing up, and brushing myself off. Here is me putting one foot in front of the other and changing the way I have lived for the past 3 months. Here is me getting back in-touch with good habits I abandoned. <br />
<br />
Today, I tracked food and exercise for the first time in a long time ( I would say a coon's age, but I don't know if everyone knows what that means...or I could say since way back in the day...but it really hasn't been that long).<br />
Today, I exercised for the first time in 4 months.<br />
Today, I set goals for myself.<br />
<ol>
<li>I will run a 5K around Thanksgiving. (Readers, any suggestions on how to pick a race? There are three in the running. They are all at the same time, so it is not like I can say...I am going to do all three.)</li>
<li>I will lose 20 pounds by 1/1/2014. (Thanks to a dear friend for thinking and encouraging me to try to lose 10 more beyond my original goal).</li>
<li> I will track my food and exercise everyday this week.</li>
<li>Weekly, I will plan my meals. (No more using convenience as a reason to not pack a lunch or cook dinner at home!)</li>
</ol>
I will do my best to keep you updated and me accountable. Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com2tag:blogger.com,1999:blog-1968804657791267452.post-15229701833041720772013-07-18T00:00:00.000-05:002013-07-18T00:00:27.595-05:00Du da da da<br />
5/23/2013 - I hit a major milestone in my adult life. I hit my goal weight. This is the smallest I have been in my adult life.<br />
<br />
<br />
<br />Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com0tag:blogger.com,1999:blog-1968804657791267452.post-22285376911453899922013-07-17T23:59:00.003-05:002013-07-18T00:01:20.162-05:00Bringing out the SwifferIt has been awhile. You all know my commitment to writing...<br />
<br />
Brief recap of the past month or two.<br />
<ul>
<li>hit goal weight</li>
<li>moved 20 minutes away</li>
<li>started a new job</li>
<li>fell off the healthy wagon...</li>
</ul>
So, what can I do? Do what I do fairly well, get up, dust myself off, and get back at it. What will I be doing to accomplish this?<br />
<ul>
<li>Plan out meals weeklyish</li>
<li>Complete the 30 day challenge I set for myself</li>
<li>Track food</li>
<li>Track exercise</li>
</ul>
So what is the challenge? It is a few challenges I saw on Pinterest combined:<br />
<style type="text/css">br {mso-data-placement:same-cell;}</style><br />
<table cellpadding="0" cellspacing="0" dir="ltr" style="font-family: arial,sans,sans-serif; font-size: 13px; table-layout: fixed;"><colgroup><col width="69"></col><col width="69"></col><col width="69"></col><col width="69"></col><col width="69"></col><col width="69"></col><col width="69"></col></colgroup><tbody>
<tr dir="ltr" style="height: 21px;"><td dir="ltr" style="border-bottom: 1px solid #000000; border-left: 1px solid #ccc; border-right: 1px solid #ccc; border-top: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: center; vertical-align: bottom; white-space: nowrap;">April's Guns,</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #ccc; border-top: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: center; vertical-align: bottom; white-space: nowrap;">Buns, </td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #ccc; border-top: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: center; vertical-align: bottom; white-space: nowrap;">and Ab </td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #ccc; border-top: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: center; vertical-align: bottom; white-space: nowrap;">challenge</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #ccc; border-top: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: center; vertical-align: bottom; white-space: nowrap;"><br /></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #ccc; border-top: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: center; vertical-align: bottom; white-space: nowrap;"><br /></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #ccc; border-top: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: center; vertical-align: bottom; white-space: nowrap;"><br /></td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; vertical-align: bottom; white-space: nowrap;"><br /></td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Push ups</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Plank</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Squats</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Leg Lifts</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Dips</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Supermans</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">1</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">5</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">10s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">50</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">25</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">5</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">25</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">2</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">5</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">12s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">55</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">30</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">5</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">30</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">3</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">7</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">15s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">60</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">35</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">7</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">35</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">4</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">7</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">40</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">7</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">40</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">5</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">8</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">20s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">70</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">45</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">8</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">45</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">6</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">9</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">25s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">75</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">50</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">9</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">50</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">7</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">30s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">80</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">55</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">55</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">8</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">8</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">60</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">8</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">60</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">9</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">9</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">35s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">100</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">9</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">10</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">10</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">38s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">105</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">65</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">10</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">65</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">11</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">10</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">42s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">110</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">75</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">10</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">75</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">12</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">12</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">80</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">12</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">80</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">13</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">12</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">50s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">130</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">85</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">12</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">85</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">14</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">55s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">135</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">90</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">90</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">15</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">13</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">60s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">140</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">95</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">13</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">95</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">16</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">15</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">100</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">15</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">100</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">17</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">16</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">65s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">150</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">16</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">18</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">16</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">70s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">155</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">100</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">16</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">100</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">19</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">19</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">75s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">160</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">50</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">19</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">50</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">20</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">21</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">60</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">21</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">60</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">21</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">80s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">180</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">70</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">70</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">22</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">23</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">85s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">185</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">75</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">23</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">75</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">23</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">26</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">90s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">190</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">80</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">26</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">80</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">24</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">28</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">85</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">28</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">85</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">25</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">30</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">95s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">220</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">30</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">26</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">32</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">100s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">225</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">80</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">32</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">80</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">27</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">34</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">110s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">230</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">85</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">34</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">85</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">28</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">36</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td dir="ltr" style="background-color: #d8d8d8; border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">Rest</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">90</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">36</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">90</td></tr>
<tr dir="ltr" style="height: 20px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">29</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">38</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">115s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">240</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">95</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">38</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">95</td></tr>
<tr dir="ltr" style="height: 21px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">30</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">40</td><td dir="ltr" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: left; vertical-align: bottom; white-space: nowrap;">120s</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">250</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">100</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">40</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;">100</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;"><br /></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;"><br /></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; font-family: calibri,arial,sans,sans-serif; font-size: 110.0%; padding-left: 3px; padding-right: 3px; text-align: right; vertical-align: bottom; white-space: nowrap;"><br /></td></tr>
</tbody></table>
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I did day 1 tonight. I started with a 20 minute walk/run warm up. I really did forget how good it feels to sweat and release all the toxins that have building up. Now to lose those 3-5 pounds I gained.... Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com2tag:blogger.com,1999:blog-1968804657791267452.post-82328097680502592232013-04-22T16:10:00.001-05:002013-04-22T16:10:31.007-05:00Ah.Mazed.You all know how to make someone feel amazing! I can't believe my pictorial comparison post got almost 200 page views! It is my highest view post. I made the picture my cover on FB, and it received more "likes" than I received birthday wishes. <br />
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I need to print the transformation off and hang it on my fridge and on my bathroom mirror...I have had others ask if they could print it to hang up for motivation of their own. It is really motivating to see how I am motivating/inspiring others. <br />
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The picture is really motivating to keep going. I have been having days where I think to stop, because I am smaller than I was when I graduated college just over 10 years ago. I think I need to grab a picture from either my senior year of high school or freshman year of college to see how much further I can go. I am sooooo close to my goal weight, and once I get there I will focus on toning. <br />
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Also, I have been able to keep this up and keep going despite other areas of my life being chaotic. At WW meetings, our leader often asks, "Would you say, 'if I can do it, anyone can do it?'" You can do anything you set to do. Sometimes it is mind over matter and sometimes, you have to put the matter over your mind. Like when your head is telling you, that you can't possibly run a mile (unless you have some physical constraint)...but you consistently do 5 on the elliptical. Tell your brain to SHUT UP (sometimes you have to get nasty to yourself...it is OK. You should hear the stuff I say to myself when I want to give up) or GET WITH THE PROGRAM and tell your body to do the work.<br />
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I still can't get over the attention my last post received. I am utterly amazed. Wow!Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com0tag:blogger.com,1999:blog-1968804657791267452.post-111945204870921492013-04-08T11:44:00.001-05:002013-04-08T11:47:42.767-05:00Time CapsuleA friend suggested that I put up a comparison photo from beginning to end. I know I did it with my face last time, so I thought I would show you all the whole story:<br />
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In the first picture I was complacent with my appearance. I thought I looked OK. The second and third picture are from June and July of 2012. They were taken 3 weeks apart. The fourth picture is from November of 2012. The last picture is from Friday night. This is the first time that I have thought that I looked good. Where did I go!?!? Don't mind the dirty bathroom mirror.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6LupFeo2ZVDvZWbuhkGQlcmmAn6xxZHz0sdP9wGJe15J064SFvRWuZpRnMglrJnRoNRwWUn8tpHGvzKrFZqDlppuh2veuj3oPVOfgUNWWz_tUUpT8KLtm4Yo61SwDwT-_zNx_EICUvQ/s1600/My-Weightloss-Journey.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="236" mta="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6LupFeo2ZVDvZWbuhkGQlcmmAn6xxZHz0sdP9wGJe15J064SFvRWuZpRnMglrJnRoNRwWUn8tpHGvzKrFZqDlppuh2veuj3oPVOfgUNWWz_tUUpT8KLtm4Yo61SwDwT-_zNx_EICUvQ/s400/My-Weightloss-Journey.jpg" width="400" /></a></div>
Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com2tag:blogger.com,1999:blog-1968804657791267452.post-32525229857250732242013-03-31T20:24:00.003-05:002013-03-31T20:24:46.034-05:00Quick pictorial comparison<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT9i4d5e5AoOv_0ev6_FjY2g92RWlfXDcPTX6rAFboWwAind2Nn1uGxXhhMC5ihCA4cjx_qdrcj1bwRWYH5qWbAr3pHGawDPqSF62pJGwxh87HIx7bbm-z51GiQOQ1qfvFRshlQebGKg/s1600/064.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;">01/04/12</a></div>
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<img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT9i4d5e5AoOv_0ev6_FjY2g92RWlfXDcPTX6rAFboWwAind2Nn1uGxXhhMC5ihCA4cjx_qdrcj1bwRWYH5qWbAr3pHGawDPqSF62pJGwxh87HIx7bbm-z51GiQOQ1qfvFRshlQebGKg/s320/064.JPG" width="259" /> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivr5VjX4XbSlBEN-MRvyZjLJHiYcvYGPz0oHJu-Abc7zzfbscWzmoVbEhu5kVfmdsALRCUhx9yeCYAKVzKHeGNI0qJCldrA5DbGUyt2pVKTnK3fHsn8sQQEplqS-9fglpvPnnWbetC2Q/s1600/543674_10150281927489944_256350299_n.jpg" style="margin-left: 1em; margin-right: 1em;">3/29/13</a></div>
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Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com2tag:blogger.com,1999:blog-1968804657791267452.post-48778952093758951352013-03-31T20:16:00.002-05:002013-03-31T20:16:34.365-05:00Life happens"Life moves pretty fast. If you don't stop and look around once in a while, you could miss it." -Ferris in Ferris Bueller's Day Off<br />
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When looking at my weightloss journey it feels slow. But. when I think of the changes I have made in my life to be healthy, it can seem overwhelmingly fast. For my nonFacebook friends: I am down 50 pounds. I have 7 more to go until goal. Then, I am going to focus on toning.<br />
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I feel like these last 7 are going to take forever to come off. I have had a couple of set back since losing the 50 pounds. I would really like to lose them by the end of April. This coming week does not seem to have a lot of hope for weight loss either (after all you only have a birthday once a year).<br />
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This week I do hope to get back on track with tracking food. I haven't religiously tracked food in a long time.Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com0tag:blogger.com,1999:blog-1968804657791267452.post-75787774188846906072013-02-07T19:31:00.000-06:002013-02-07T19:31:15.943-06:00Insight/in sightInsight - the power or act of seeing into a situation (source: <a href="http://www.m-w.com/">www.m-w.com</a>). I have been providing insight to you all along my journey through this blog (OK, I have taken some hiatuses, but stuff happens!). Now, my goal is in sight. It is scary, it is exciting, it is AAAAHHHHHH!<br />
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My weight loss this week puts me at 10.8 pounds to goal. Now, I am debating if I should revise my goal or not. I think I could afford to lose more than that, and it seems more than achievable to lose 15. I hope to lose the 10 pounds by my doctor appointment in April. Then, my doctor and I can discuss and decide if losing more than the 10.8 pounds is a good idea or not. <br />
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Here are my weightloss secrets:<br />
1. Plan what you are going to eat.<br />
2. Track what you eat.<br />
3. Plan your activity.<br />
4. Track your activity.<br />
5. Eat your veggies and fruits.<br />
6. Move more than you did before.<br />
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What else would you like me to write about!? Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com1tag:blogger.com,1999:blog-1968804657791267452.post-21684779753363762782013-02-05T16:46:00.003-06:002013-04-08T22:57:40.066-05:00Physical TransformationI haven't blogged in forever. It was brought to my attention that you haven't seen a new blog post since November. Sorry. I have no good excuse. In September I spilled iced tea all over my keyboard on my laptop. There is a new keyboard on order Christmas, and it is still not here...<br />
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I have been really struggling with what to write to inspire my readers. I have not been following the plan very well. I have been sick for two weeks. I had strep throat. Then a nice head and chest cold settled in. I haven't really worked out since I got strep. I have done two 30 minute sessions this week end. I wish it could have been more. Something is better than nothing. <br />
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This week end while I was on the bike at the gym, I looked down. I realized that there is less of me. I really needed the time off of working out and away from looking at myself all the time. It was more mental than anything, but I finally am realizing how much weight I have lost mentally. I see it on the scale, but looking in the mirror I didn't see a difference - until now.<br />
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I look forward to getting back into my 6 work out sessions a week :)Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com4tag:blogger.com,1999:blog-1968804657791267452.post-82993467366967648282012-11-11T23:07:00.001-06:002012-11-11T23:07:22.478-06:00I am Thankful for RandomnessFor those of you that know me, know that I am pretty talented about jumping from subject to subject. I realized that this trait was genetically inherited.<br />
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I am going to cut to the chase: This post is most of the random stuff I am thankful for...I got inspiration from all my Facebook Friends declaring their thankfulness each day during the month of November. Well, even though I know I can find 30 things to be thankful for, I don't think I can remember to post one a day...so here it is in random order:<br />
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1. I am thankful for my daughters. They have taught me a type of love I did not know existed, to slow down, to be proud, to be more grateful, and to appreciate the things around me. I look forward to their hugs and kisses. They motivate me to be a better person and to better my health.<br />
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2. I am thankful for my family. Each member in my family has helped me develop into the person I am today. I learned to be random, strong, persistent, loving, respectful, and caring from them.<br />
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3. I am thankful for the friendships I have developed in my hometown. These are friendships that still grow over time. I appreciate how when I go "home" I can get together with one of these friends, and we pick up right where we left off.<br />
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4. I am thankful for my "girls". These girls came into my life around my freshman and sophomore years of college. I love the dynamic of our group. They are like family to me. I hold dear the special memories I have with each one. Whether it is becoming one of my first friends in college (I would have spent the whole semester keeping to myself in English class had you not introduced yourself to me), the time we spent together during one of my summer internships, eating cookies while complaining about boys in my dorm room, working on projects for class, or the nicknames created for me.<br />
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5. I am thankful for Weight Watchers. Thanks to WW I feel so much better than I did a year ago. I have more energy and knowledge to lead a healthier life. It is wonderful to have a sounding board to help overcome your obstacles and celebrate your successes.<br />
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6. I am thankful for the YMCA. There is so much I could say about how I love the Y. I love the welcoming atmosphere. The entire staff is friendly and encouraging. The staff in the childcare center are wonderful with the kids, and most of the time remember their names. The Y has also helped me become healthier.<br />
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7. I am thankful for the way my body is changing. Yes, I would like my waist to whittle away faster, but I am seeing definition in places I have not seen definition in a very long time. My face and neck are a lot thinner. I actually love a picture taken of me over the week end.<br />
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8. I am thankful for one of my "girls" encouraging me to find a church. I think she realized how spiritual of a person I am, and how that aspect of me has been neglected.<br />
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9. I am thankful that I found a church quickly. The first time I went to the church I chose, I saw WW members at the service. The next time I went, I sat next to my one of my daughter's teacher. The pastors are welcoming and give interesting sermons.<br />
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10. I am thankful for my dog. She is there for me when I have a bad day. She is always excited to see me. <br />
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11. I am thankful for having a job, so I can provide for my family.<br />
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12. I am thankful for my JS momma friends. Thank you, for opening my mind to so many things over the past 7 years.<br />
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13. I am thankful for having fun co-workers. They make the day a lot more enjoyable. Most days they help it go by faster.<br />
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14. I am thankful for girls week ends. It is so refreshing to have a dedicated week end to catch up each month.<br />
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15. I am thankful for chocolate on of my few vices.<br />
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16. I am thankful for willpower.<br />
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17. I am thankful to live somewhere where there are four seasons. Each season has something special about it that I enjoy. In the spring I love witnessing the rebirth of nature. In the summer I love seeing green grass, green trees, and beautiful flowers. In the fall I love watching the colors of the leaves change. In the winter I love (and hate) watching the snow fall.<br />
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18. I am thankful for the internet. I appreciate all the information I can access at my fingertips.<br />
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19. I am thankful to have clean water to drink.<br />
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20. I am thankful to have access to healthcare. <br />
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21. I am thankful for sleeping children. It gives me time to unwind and get a few things done around the house.<br />
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22. I am thankful for having a washer and a dryer.<br />
<br />23. I am thankful for having a dishwasher. I despise washing dishes by hand.<br />
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24. I am thankful that I realized that reading for pleasure is pleasurable. It helps me unwind and get through cardio in the fitness center.<br />
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25. I am thankful for social events. I love talking to people.<br />
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26. I am thankful for a the friends who let me vent. With out you I would be a big stress ball.<br />
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27. I am thankful for all the words of encouragement I have received in my life. With out them I would not be where I am today.<br />
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28. I am thankful for my husband. With out him, I would not understand my strength or have two beautiful daughters.<br />
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29. I am thankful that I am 29 give or take a few years. <br />
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30. I am thankful to each of you who read and are inspired by this blog.Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com0tag:blogger.com,1999:blog-1968804657791267452.post-58043971908572374342012-11-09T16:25:00.001-06:002012-11-09T16:25:28.972-06:00Transformation<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I admit I have fallen off the weight loss wagon several times.<span style="mso-spacerun: yes;"> </span>I have brushed myself off and gotten on (after a period of time).<span style="mso-spacerun: yes;"> </span>I follow the adage of, “Fall down 7 times, get back up 8 times.”<span style="mso-spacerun: yes;"> </span>This time I am attacking it from a “living a healthy lifestyle” mindset instead of an “I will lose weight” mindset</span></div>
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<span style="font-family: Calibri;">Last night, I was reflecting on how much I have changed since January.<span style="mso-spacerun: yes;"> </span>For example, working out was a chore.<span style="mso-spacerun: yes;"> </span>It is now something I look forward to doing.<span style="mso-spacerun: yes;"> </span>If I do not exercise as often as I am used to, I feel blah.<span style="mso-spacerun: yes;"> </span>I am more conscious of what I am putting into my body.<span style="mso-spacerun: yes;"> </span>I do not eat as many treats as I once used to eat.<span style="mso-spacerun: yes;"> </span>With each change, I noticed improvement in my life.<span style="mso-spacerun: yes;"> </span>These changes keep motivating me to move forward in a healthy direction.</span></div>
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<span style="font-family: Calibri;">These changes did not happen overnight.<span style="mso-spacerun: yes;"> </span>They happened over time….time that, at times, seemed to drag on FOREVER.<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="font-family: Calibri;">New habits take time to develop.<span style="mso-spacerun: yes;"> </span>Be patient with yourself and your goals.<span style="mso-spacerun: yes;"> </span>You will get there.<span style="mso-spacerun: yes;"> </span>You will transform.</span></div>
Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com0tag:blogger.com,1999:blog-1968804657791267452.post-67878404304327050282012-11-05T11:59:00.001-06:002012-11-05T11:59:02.854-06:00Seeing Progress<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I have a problem with Weight Watchers.<span style="mso-spacerun: yes;"> </span>Everything I tried on this morning was too big.<span style="mso-spacerun: yes;"> </span>I almost didn’t have anything to wear to work today.<span style="mso-spacerun: yes;"> My pants don't stay up. My before children clothes are loose. I need to go shopping.</span></span></div>
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<span style="font-family: Calibri;"><span style="mso-spacerun: yes;">I have about 20 more pounds I want to lose. I have been trying to pick things up on clearance or at thrift stores to get me through. I think this is a good point to "Check In" on my progress since January. See my weight chart below:</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivRF5qs-edIfckGAGiBiOVpKUKNfitt7MQQdBPF8MkUxhaXnvJJwEc9Vp3y32DhT07xGGFSx2XwO_tVUCj2z69j9y2G-wBrwmSC_ojJtiF1DMPEkvpLox5Ss0wUFkTmYlwWz4s6sbtbw/s1600/weight+chart.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivRF5qs-edIfckGAGiBiOVpKUKNfitt7MQQdBPF8MkUxhaXnvJJwEc9Vp3y32DhT07xGGFSx2XwO_tVUCj2z69j9y2G-wBrwmSC_ojJtiF1DMPEkvpLox5Ss0wUFkTmYlwWz4s6sbtbw/s1600/weight+chart.png" height="206" rea="true" width="400" /></a></div>
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<span style="font-family: Calibri;"><span style="mso-spacerun: yes;">Look how much I have lost in my face alone:</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZKOxAp-esxOC0ApYj4q-2PMcEcNvj2tZX05uhkZkeyekO_uJlV3qwTcW81_jbMssSIymrtPy390D_H5iAZg5TT9D2lykMQ1SJmjEXhq07m2G86mNgZhWG8Zk_61TSaacsEkDS9CGsdg/s1600/315512_10151269211210086_654764528_n.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZKOxAp-esxOC0ApYj4q-2PMcEcNvj2tZX05uhkZkeyekO_uJlV3qwTcW81_jbMssSIymrtPy390D_H5iAZg5TT9D2lykMQ1SJmjEXhq07m2G86mNgZhWG8Zk_61TSaacsEkDS9CGsdg/s1600/315512_10151269211210086_654764528_n.jpg" height="200" rea="true" width="195" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT9i4d5e5AoOv_0ev6_FjY2g92RWlfXDcPTX6rAFboWwAind2Nn1uGxXhhMC5ihCA4cjx_qdrcj1bwRWYH5qWbAr3pHGawDPqSF62pJGwxh87HIx7bbm-z51GiQOQ1qfvFRshlQebGKg/s1600/064.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT9i4d5e5AoOv_0ev6_FjY2g92RWlfXDcPTX6rAFboWwAind2Nn1uGxXhhMC5ihCA4cjx_qdrcj1bwRWYH5qWbAr3pHGawDPqSF62pJGwxh87HIx7bbm-z51GiQOQ1qfvFRshlQebGKg/s1600/064.JPG" height="200" rea="true" width="162" /></a></div>
Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com2tag:blogger.com,1999:blog-1968804657791267452.post-43937594566712244272012-10-24T14:49:00.002-05:002012-10-24T14:57:55.150-05:00Ah-Maze-ing Updates and RandomnessI had an ah-maze-ing week end two week ends ago. My friends from college and I get together about this time every year for a "Girls Week-End". I was so excited to see them, because the last time I saw them I was about 30 pounds heavier. Well, and to catch up on what has been going on the past year (that we have not been able to follow on Facebook). <br />
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I was conscious of everything I put into my mouth. I did indulge, and I made sure to get in activity points before and after the girl week end. Afterall, every girls week end we manage to go to a candy shoppe. The past two have included wine tasting. I think all but one has included looking at art of some sort.<br />
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I have rediscovered thrift shops. I am still trying to get over my issues with them, but I am just over halfway to goal. I could not keep my pants up. It was getting annoying to keep yanking them up all of the time. My issues with thrift stores is that I have to try on everything before I buy it, you have to sort through everything to find what you might be looking for, and even then you can come up empty handed.<br />
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People are really starting to realize the weightloss too! I hear it everywhere I go :).<br />
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Last night, I received an e-mail from a friend/fan. She recently joined WW, and had some questions. I am sure I could make this a separate blog post, but I really want to share with you parts of my reply. I think they could help more people. Here are my reccomendations and advice:<br />
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My number #1 tip is to think: "Baby Steps" This is a lot to take on at once. I only incorporate 1 or 2 new things into my lifestyle a week. <br />
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Etools is great. My first recommendation is if you have a smartphone: download the Weight Watchers App (it is free) and the Weight Watchers Scanner (also free). If you have an ipad there is a Weight Watchers kitchen app (free) that houses a lot of recipes. The phone app, takes away any excuse to not log my points, because I always have my phone on me.<br />
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In regards to eating out and drinking: the smartphone app is wonderful. There are tools in there that can guide you on what to eat and drink. I love me some pizza. You can build your piece of pizza in the app and it will tell you the points. Diet pop is 0 points. Lighter colored alcohol is less in points than darker. Light beer is not bad points wise. I would alternate between beer and water at the bar. (Perk: less chance of a hangover). If you go over your 49 weekly points you can fall back on the activity points you earned during the week. If you know you are going out, come up with a plan. I use eTools to roughly plan what I will eat and drink. I don’t always stick to it, but I stay close. Like I may say 2 glasses of wine, but really have 3. I keep track. The cool thing with the app is that all your friends think you are texting.<br />
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Get a pedometer. Track any and all activity. Cleaning house and yard work count, too! WW also has this device called ActiveLink. You can hook it to your pants or shirt, wear it all day, it logs your movement, and you plug it into your computer for it to read. It will tell you how many activity points you earned and shows opportunities for improvement. It is waterproof. One of the WW support staff accidently threw hers in the washer, and it still works. I don’t have activelink because it is an additional fee each month.<br />
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At one of my first meetings there was a lady who just became lifetime. She reached her goal for the second time through WW. She said the first time she lost 150 pounds. The second time around she lost 20 pounds. Anyway, she said the first time she struggled losing the last 50 pounds. This time she struggled losing the last 5 pounds. Keep in mind everyone struggles your 50 may be my 5. After 10 months I am finally able to recognize a plateau earlier on. I hit one in April (which also happens to be my birthday month…a lot of alcohol and cake was consumed). It took me MONTHS to realize I need to switch it up. At the end of July I started seeing results again. I am approaching another plateau. I know I need to change it up again. Looking back at my logs helps with this. I can see patterns and I learn a lot from them. <br />
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At one of my first meetings there was a lady who just became lifetime. She reached her goal for the second time through WW. She said the first time she lost 150 pounds. The second time around she lost 20 pounds. Anyway, she said the first time she struggled losing the last 50 pounds. This time she struggled losing the last 5 pounds. Keep in mind everyone struggles your 50 may be my 5. After 10 months I am finally able to recognize a plateau earlier on. I hit one in April (which also happens to be my birthday month…a lot of alcohol and cake was consumed). It took me MONTHS to realize I need to switch it up. At the end of July I started seeing results again. I am approaching another plateau. I know I need to change it up again. Looking back at my logs helps with this. I can see patterns and I learn a lot from them. <br />
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My biggest advice is break down your goal. I know you think you have a long way to go, but if you should follow WW principles to celebrate each milestone (every 5 pounds lost, when you have lost 5% , 10%, and 20% of your starting body weight). Reward yourself with a nonfood treat (get your nails or hair done, etc). In your weight record on-line you will see stars for every milestone your reach! I rarely thought, “I have 58 pounds to lose.” I keep focusing in on the small milestones. Now I have 24 left to go. Actually, I am focusing in at 1 pound to lose, because it puts me at 35 .Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com1tag:blogger.com,1999:blog-1968804657791267452.post-2223191317331384802012-10-05T15:07:00.001-05:002012-10-05T15:07:16.361-05:00The holidays are coming!I feel like I am one big ball of stress lately. As a matter of fact, I have been trying to write this post for over a week. The girls are both in Girl Scouts and Cheerleading. I am leading one troop. Work is stressful. Home is stressful. Now, the holidays are right around the corner. Oh, and I have a girls week end coming up too (before T-day). I love the food Thanksgiving and Girls Week end bring. <br />
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The girls week end is not stressful - it is quite the opposite. It just maybe the distraction I need from all of this choas. Girl time, yummy food and wine. I am sure that will be a post in itself. I love the memories my girls from college and I have made getting together annually. Oh, and the reminicing about the good ole days....<br />
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In our WW meeting this week we were challenged to make a challenge for ourselves each week to help us lose weight prior to T-day. It could be anything as long as it fits into the goals of getting healthier. My challenge to myself was to try a new strength training work out. Ouch I hurt today. I found an arm work out on pinterest and let's just say, I thought I was doing a good job of working my shoulders...but my delts do not agree. <br />
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Over the next 8 weeks and the 8 weeks after that, I am going to challenge myself to keep challenging myself to become more physically fit and lose more fat!<br />
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One random thing: I read in a Shape magazine - Pinnersice - when you spend more time pinning exercises on pinterest than doing the actual exercises. I do not do this, but the above strength training work out I posted, I found on Pinterest.<br />
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Aprilhttp://www.blogger.com/profile/00603516556198292643noreply@blogger.com0