Update: i'm grateful to have gotten to the library vocal concert in shorter time than expected and got to see half of it - and that was a perfect amount :)
CAN'T MAKE THIS UP - STAYED AT WORK LATE PRINTING THINGS FOR NOW WELL OVER AN EXTRA HALF HOUR, PRINTER ISSUES SLOWED ME DOWN. I MAY SKIP THE CONCERT TONIGHT AT LIBRARY, BUT, AT LEAST I HAVE OFF TOMORROW AND TOOK A NICE, LONGER LUNCH TODAY! SO NO CONCERT IT LOOKS LIKE, UNLESS I WANT TO SEE A LITTLE BIT LIKE 15MIN, WE'LL SEE.
2250 total. Got snacky in evening and went to bed late and took me a couple hours to wind down
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Took it easy, got to work a hair late by just under 10 min is OK. prob still leaving on time and not worrying at all about it ;)
Home: kombucha / on bus i was really not feeling great (nauceous) so i took a candy too. 100
At work: feeling a bit better, coffee 50, one mini cupcake so fresh with icing so fine! 100 (really fresh so i loved it! and calories were listed), wrap 130 with egg 70 and half avo 150. 500.
good, moderate, feeling good. taking my time at work and not rushing my breakfast...
almonds 150
healthy lunch: corned beef leftovers very tasty small portion 100-150, little bites of potato 100, steamed broccoli with salt 50, spaghetti squash with olive oil 100, chips 150. 550 very filling, followed by tea :)
3PM ORANGE 100
5PM ALMONDS 100
was only going to be 2100, but got extremely hungry later at night and sorta just went with the feeling and had snacks. at least 150 more.
2250, not the worst, but, will not help me feel leaner.still it's decent.
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easy day at work today, not rushing. i even was outside the office close to an hour for lunch, did one errand & also walked. so tonight will be an easy night, i'm skipping exercise totally in the evening to do it tomorrow instead :)
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I lost track of time this AM getting ready, but all is just fine. Left apt 7 min later than i like to. but traffic and transportation were timely.
I'm really happy i took Friday off as to not have to rush to do everything this weekend just to grind thru another full week next week. I def have at least a couple activities (even if smaller) that i plan to do on Fri, Sat, Sun so i'm REALLY glad i am not working Friday!
Tonight, depending on my mood, i might stop at a Library that is literally on the way home where i change from subway (train) to bus. that's the location of the library and there's an hour presentation there from 6pm-7pm and a male vocalist performing less popular and sung Jewish pieces. I'd like to attend for obvious reasons of culture identity as well as it being short and it being ok if i miss some at the beginning if i arrive late or if i want to leave. it's free of course at the library :) This particular library is in a more well-off community of Queens and also diverse community with many Jewish people which is the reason why they are having this type of program there. So I might go since i don't have work tomorrow. Then, i'll just do a short upper body workout (minus the leg moves) again tonight & then i can sleep in tomorrow / not need an alarm to get up since i'm not going to work.
One of the main reasons i am taking tomorrow off, besides feeling extremely fatigued this week, is that now i'll be unstressed on Friday and doing the new ladder agility workout that i'm adding into my routine will be great to learn some of the moves tomorrow. I prefer to incorporate it without stressing it. So, by taking a day off, my mind is more focussed on the agility workout and i have the mental energy of being more recharged than if i were rushing home to do it after work.
Plus, on Saturday morning i have a dr appt at 8:30am, so, it's nice to be able to sleep in Friday instead! :)
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
Happy Wednesday!
Kombucha 50
Nice breakfast from buffet, planned better, craving PROTEIN: half piece of chorizo sausage 150, lots of scrambled egg whites 150, couple undercooked (annoying!!) waffle fries 100. 400, coffee 50, swedish fish lol 50
10:30 sugar free Lily's Dark Chocolate, oh, i must buy more! 150
horribly hungry 11am...not sure why i feel this way today, but very shakey and hungry so had some milk chocolate, regular type 100
noon almonds 100
1:15pm lunch: lost my appetite a bit, i know i am feeling not so hot so i'm taking friday off work to rest up, do laundry, get ready for the weekend. just had a seaweed salad 2oz size the package said hardly any dressing on this one at all maybe lower sugar too 100, some squash but really not much to even count, and the other half the garlic sausage with the last of the roasted eggplant 150. 300 that's really it. and tea.
2-3pm coworker gave me couple tiny cookies. then i decided to have a small banana as i feel i just need some energy today. Later almonds 100
Natural bar but ate the wrong flavor than I wanted (accidentally bought peanut butter when i wanted tart cherry...big difference!) lol 300, drink with coconut water 100, strawberries 150, 550
2000
no extra exercise, did walk at lunch which was nice.
5 day: 2170
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I changed my mind,very sleepy and not energized, so i'll do the agility work Friday after work instead of today AND i am taking Friday off from work.. i'll then have time to put $$ on my laundry card at the housing office, pick up some kombucha and food for the week to come, do laundry all Friday before the weekend begins.
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My ankle still feels a bit tingly and recovering, but, my plan is to have dinner (takeout) with Ricky and go over the new moves. However, i almost want to just have the dinner and tell him we'll go over the new agility moves Friday.
but either way, we aren't jumping the moves or doing them roughly, so, with just 20min time to spare on them, i think i should be OK to go over them tonight, considering tomorrow eve is just weights, i'll skip legs again probably like i did last night - based on how i feel. MORE IMPORTANT, is to keep getting appropriate rest each night this week, which, gettng around 7 hours, it's going well each night. i wish to get more hours (because i wake up groggy when my alarm goes off and would sleep more if it were the weekend), but it's still decent sleep at 7 hours if not PERFECT sleep lol.
Another thing the author of the book that i just finished this AM on recovery said is obviously not to OBSESS over sleep to the point where your obsession becomes a stressor. just do what you can...and see your weekly average! she actually wrote that - a weekly average - reminds me of my calorie counting which i love ot do by weekly averages because it gives me more leeway when i go over to average it out later on in the week!. ;)
I feel It was fine to skip legs last night as i got the workout (5 exercises only for abs / upper body) done so quickly that even after getting a hair trim and being on the phone, the workout was easy to finish and i was in bed by 10pm.
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
Happy Tuesday All!
kombucha very little bit.
early eats at work: one white chocolate 50, banana 120, coffee 80, swedish fish yum from coworker 50. 300.
mid morning: wrap 120, small amount of the fish i saved from last night 80, half avocado and salt/pepper 150. 350.
if necessary: nuts 50
Lunch: so healthy, from home, includes spaghetti squash 50, broccoli 50, leftover sauteed eggplant 50, chicken garlic sausage 100, and chips / avocdao spread 250. 500
Snack: fruit, nuts 250.
iced coffee and a bar 150, during workout raspberries 100, some workout mixes 50
after workout: protein bar 210, yogurt 120..around 350.
total is great, 2100. full day, healthy.
4day: 2212.good.
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The inflammation in ankle and legs is getting improved and going away a little from yesterday. that's good :) tonight i may skip legs again & just do upper body / abs short exercise. Then, if i feel good enough tomorrow, i'll start up with 20 minutes or so spend learning a few of the ladder drills (maybe not even all of them drills tomorrow, just a brief start - i realize if i'm going to get anywhere with cardio - my motto must remain LESS IS MORE ;)
except for sleep, that is! i could have slept a little more last night, but my sleep is still VERY GOOD so far since the weekend. MUCH BETTER WEEK compared to last week!
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Well, this book on recovery that i'm reading is REALLY, REALLY helpful to my training. Besides mentioning sleep as the key factor to improving / preventing injury / and muscle recovery from workouts, another strong point is the MENTAL/EMOTIONAL mindset of the athlete! meaning, another huge factor has to do with the athlete's OTHER STRESSES in life! ie: family / work stressors to name a few.
So, when i look back to my period of just terrible leg tendonitis / shin splints, major influences towards my long period of injury were DEFINITELY lack of sleep (over the course of several years, not just a day or couple weeks) and also MAJOR emotional stress (LOTS of overtime, LOTS OF work stress, MOVING to my apt and stress of not being able to relax on weekends, and OVERTRAINING in exercise). it makes sense i was injured and in pain for an extensive period of time (3 years or so).
Depending on how stressed you are due to the variety of factors like the ones above, workouts can appear more challenging (even the same workout!) at some times than others. like if you haven't slept well all week, a workout you did easily on Monday can feel much more difficult come Friday...just things to think about.
Also home stress, maybe with your wife - can drain your energy and decrease your ability inn a workout.
Lastly, overtraining. Believe it or NOT, many athletes have performed better in races after decreasing their hours training to allow their body to recover more for the races. i would say this is more important for the pros, but it's a point for us alll to realize what the book points out: LISTEN TO YOUR BODY FIRST. all these sleep apps (which are good of course to a degree), and other training tools, they don't know your body as well as you do in your mind! you know how you feel in the mornings and overall...and it's up to us to decide what's right at that time for training.
I leave you all with this commentary and advice.
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
i will listen :) as much as possible!
Something about your post got me to thinking this morning about how one's life - not necessarily mine, but could be mine - if sleep were a major priority. You know how people make the gym their priority? Or watching a TV show a priority? Or dinner a priority? What would it be like to make sleep a priority? "I'm sorry, I can't make it - I have to sleep."
unforunately, when you say "I have to sleep," people think you are nuts and look at your with their eyes wide. when i do tell my mom i need to sleep (like in order to get up early or something), her response always is to tell me i have to be kidding - that i worry too much about sleep.
my mom is wrong on that. she sleeps more than all of us and i hate her opinion on the sleep thing - for her to tell others what they need.
but i don't hate my mom ;)
kombucha 50
breakfast: wrap 150, avocado 150, salt/pepper, egg 100, coffee 50
bar 170...the atkins coconut are starting to taste REALLY fake to me and gross!, later chocolates 100
noon sausage, chips 300, greens sauteed 50, tomato 50, spaghetti squash 100, roasted eggplants 100total 600 tops.
3pm-4pm banana 100, almonds 50
huge whole fish leftover from mother's day that we celebrated on Saturday (Branzino fish it's called) too much and had some skin but very tasty. 550-600, chips 150, fruit 50. 750-800.
2250.
3day 2250.
no extra exercise, legs / ankle sore.
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
I also love EVERYTHING musical. I got to hear that organ being played...i'll post the organ pipes (that go along with the keyboard i posted) either tonight or sometime this week. Biggest organ in France, but not in Europe!
Versailles Gardens (suburb outside Paris!)
Standing next to the keyboards to the largest Organ in Paris (and France) at Eglise Saint Eustache:
Up early around 6:30am :) Breakfast oatmeal 150, almond milk 30, stevia/cinnamon, siggi's coconut yogurt 200, some kombucha 50. 450.
9am protein bar, coffee 250
brunch Garlic Chicken Sausage 150, chips 350
3pm snack shrimp chips and peppers 400 - snack while watching movie with Ricky :) the movie was bad, i only watched half. it was one of the weirdest fiction movies i've seen in awhile...two mothers, one still married and one who's husband died...both these 40-something mothers fall for each others 20 year old sons. so weird!
5pm some of my freshly cooked collard greens 100, Oikos Blueberry whole milk yogurt 150
during work: drinks 30, clementine 30, coconut water 60. 100
after exercise: Quest Maple Waffle protein bar 200, big apple 100. 300 :)
2250,good.
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later around 12:30pm, I'm going over to Ricky's for a movie / shrimp possibly and heading back to my place after that for an upper body workout,
putting my laundry away,
cooking a bag of collard greens.
then i'll be on a good track for this week!
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The reserve marine friend that i wanted to help me (and pay him) to help me prepare for cradio agility training so far hasn't lived up to my expectations in terms of planning a date - so i've taken it into my own hands and i am coming up with my own routine today. it's a 20min or so routine that i want to do after work 2-3 times per week, in the playground right outside my apt bc it's close and convenient. I'm choosing exercises that are agility based as i'm researching them. I ordered a fitness ladder and will use it for my routines.
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I'll be cutting down on most plans today for a smoother day / week ahead. I've got a spaghetti squash in the oven which will help with healthy meals for the week ahead.
Yesterday's walk / run went well. I decided to jog the whole 5k (3mi) spontaneously!!! i haven't ran in well over 6-9 months. So, i jogged it and today just slight soreness which will go away with proper rest / recovery. Today's leg workout will be skipped and i'll just do upper body / abs today and leg shin splint prevention exercises.
My time was an 11:28 mile which is pretty good for not practicing !
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
Have you looked into compression socks for runner?
BUT, based on my progress and what i saw by running a 5k when UNPREPARED to, i feel i can totally try to do the agility practice on my own 2-3 days per week. i have decided on exercises (i found a link i'll post here to show you, and the first 5 exercises are all legs / agility) the end of the video, by Shawn T from INSANITY programs, shows some pushups stuff, but those i will not do as part of my "agility" workouts. i hope to do agility workouts right now during the week only if possible as short, after work sessions. i'm going to try to train myself a little bit longer thru most of the Summer. by doing this on my own still, it gives me more time on weekends, frees up time, as i can HOPEFULLY train right next door to my apt at the playground. it's a generally quiet playground, you have to get in with a building key, i am praying for it to work out.
https://www.youtube.com/watch?v=ycpqv2sB4HM
at first, it won't be fast cardio, it will be muscle memory: learning the moves. some are quite intricate. but all are AWESOME. my ladder comes today. if my legs are feeling good, I will begin just learning the patterns on Wednesday. not speedy or like exercise, just learning the moves outside at the adjacent playground to my apt building. (prefer NOT to have to drive anywhere to get in this extra practice)
250 leading up to race
50 after race
lunch was 200 for protein, 150 wrap, 250 okra and 50 coffee
150 pretzels and tomatoes
dinner meat 300 bbq filet minon at parents, salad 100, broccoli 50, pepper salad 150, zucchini 100, bread 200, fruit 100, baked beans 150...1150...
2250
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
Took a break from morning kombucha at home, then Had the entensive breakfast buffet which is great by work: egg white omelette with a little turkey 150 - maybe less, cheese too 150, 2 smallish chicken sausages 200?, oatmeal made with water one serving or so 150. 650, and will have a black coffee with stevia.
10am chocolate 50 sugar free...SO GOOD, ANOTHER WATERED DOWN COFFEE :) 50, ALMONDS 50
after the biggg breakfast, holy heck....hungry...big breakfast didn't help as usual...it satisfied me yes, but i still need snacks LOL.being tired doesn't help either!...i'm happy, ok, HAPPY FRIDAY!
Lunch: ended going out with coworkers. seaweed type salad light dressing 100, small roll of sushi avocado and tuna 400?. 500. healthy but of course not hugely filling LOL.
snacks: apple / almonds 200 and healthy!!! I am ending the week STRONG!!!!
Planning to do a shortened walk home, just some of it, then eat something followed by bed early. probably salads and sauted spaghetti squash 200, indian okra 200, half a big tasty everything seed bagel from work 200 followed by the other half ;) 200, ... for dinner and some popcorn or chips :) maybe fruit too. that'd be pretty balanced, quest protein bar 200 in chocoate hazelnut flavor 1000, no real protein, not in mood.
2500. decent.
7day 2213, decent - i thought it'd be worse actually!
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so far, the recovery book i'm reading is saying SLEEP is the most important factor and nothing matches it. i agree 100%...more on what she says about nutrition supps later...but basically it's that there's no proof in how most of them work and the studies are minute and usually quite small and the negative studies may be many before getting to one with positive results.
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
THAT breakfast sounds amazing, so much fantastic nutrition in one meal!
Enjoy your walk home today, and the early bedtime.
Book sounds interesting, what's the name of it? I agree that sleep is 100% make-or-break, but I also think there are other things we can do for recovery that will 'speed up' the process :) :)
she also says that the "float tubs" are great whereas i did it once and HATED it...so i guess the other things we do are things that we can term more individualized approaches. i do feel her book is a bit biased....but about the sleep, she's right on indeed!
thank you for the nice comments above...i will try indeed to do some walking tonight, though not too much so i can be energized tomorrow & sleep early tonight. thanks for thinking of me!
MIGHT HAVE TO SKIP EXERCISE TONIGHT BC I'M REALLY TIRED, so, i've thought about it, my legs are sore, i'll do a quicker workout instead of skipping everything. i was even contemplating skipping work tomorrow, but, i am trying to save days right now since i was just away, so:
instead, i'll skip legs tonight (since my ankle and stuff is sore from yesterday's standing in place for a few hours at work), and just do a shortened strength workout of:
pushups, situps, biceps, and chest press exercises. that's it for tonight.
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Def not feeling my best today. feeling tired, emotionally and physically, and will leave ON TIME to get a workout in followed by sleep...then friday's only plan is to get in bed early for an early wakeup to do another 5k - yay!!!!
it was a physically / emotionally tiring week back from vacation with unexpected overtime Monday thru Wednesday. today and tomorrow i'll do what's expected but no more. OT is not hard, but it's draining.
SO, IN THE effort that i am not emotionally conquering the longer hours, i gave the boss his one night of my overtime, and going forward i will leave anyways.
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kombucha 50
atkins choc coconut 170, coffee 50.
choc covered almonds 70 (for just 3! wow!) chocolate 100
Midmorning: wrap 130 cream cheese 100, lox 70. 300
Lunch: will make sure it's very balanced. i have a thai flavored tuna pouch 100from home, half avocado150, tomato 50, banana 150, seaweed salad 50, salad 50. 550 tops really filling - happy & satisfied with this meal!
2pm-3pm espresso and chocolate!! 100
4:30pm small clementine, few almonds 50
Dinner before exercise: wrap with egg 200, okra indian style 200. 400...and strawberries 50.
I think 2000 cal was the total.
6day: 2166
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I need / crave more meat lately i think (also protein is VERY important for recovery - in addition to carbs - but the protein - not all at once but throughout the day is what helps muscles repair).
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I'm reading a book on RECOVERY. so far, SLEEP is MOST important. more than any technological invention.
The author shared she looks float tubs, which i did try once, but i got sick after and hated it - hated the hour soaking. it was a bit too warm and hard to breathe in that air so long....she likes it, maybe i went to the WRONG place!
For some sleep is not so important, but with my lack of sleep growing up since teenage years till my early 30's, i have totally experienced that feeling of being unrested enough to know that it was time for a change. nowadays i sleep wayyy better than i used to, and don't need to sip Monster Energy drinks like water, my skin is much clearer, and my fitness is starting to get stronger!
Ate more than i wanted yesterday bc i was laying in bed unable to sleep, so i decided just to have some carbs, quite a bit, to help me sleep which of course worked...
i've been working Overtime every night this week (monday over an hour, tuesday a half hour, thru Wednesday just over an hour), so i'm beginning to get edgy and tired. Tonight i should be able to leave on time, to get my workout in earlier than i did on this past Tuesday. I have noticed after standing all day, my body is quite tight in my legs, so, that makes sense. it should all go away as long as i de-stress and continue to sleep well.
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
Leading up to lunch 750, healthy mix.
Lunch: cooked cauliflower rice, great serving and taste 150, cheesy eggplant rollettes - cheese part is like 200 cal? and the eggpalnt part i didn't finsih maybe like 150, apple 100. total here: 600. but probably i overestimated. will have black coffee as i've actually been on my feet a decent amount of the morning at work and could use a pick me up!..and some almonds 50.
couple candies on way home 50
dinner: leftover popcorn chicken by purdue around 200, sauteeed okra (a bit too spicy so next time i'll tell them NOT spicy - was made well though! 150) and a whole milk greet yogurt for dessert in banana flavor by oikos (it was GREAT!) 150. total here approx 500-550
2250today, better, wayyyy better than expected! go me!
Couldn’t sleep at all so finished off the night with many chips and bite chocolate 250
5day 2200
i was on my feet all day, so no exercise or walks. but did good. and i'm pleased with my day. i even worked OT, because everyone was gone and my boss i have had this year - this was the FIRST time it was JUST me and him in that office....so i bit the bullet and stayed to show him (since he doesn't really fully know), my work ethic to finish a task. so instead of coming home at 6pm, i'm home at 7:30pm, but, i didn't have anything planned and i got a good dinner and in time to relax before bed tonight! :) plus, i worked a hair less hours during the first night of passover and then also the day i left for my trip, so it's a fair give and take :)
not enough protein, but, for dinner i have options like the rest of the popcorn chicken in my fridge, even a yogurt for dessert....i have so many leftovers, def not trying to spend much this week!
thinking to not exercise today as i was on my feet all day, i'll just go home from work since it's late also and tomorrow i have my strength workout and need more sleep again...
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STAYED LATE again at work for over an hour, this time it's good i did....i do NOT think all weeks will be this way, but, the project i am doing is wrapping up maybe this year to a year and a half...so it may just be this way. but nobody was here, a couple people out attending a class and it's JUST ME and the BIGGGG BOSS.....so, i'm not gonna walk away without finishing the task, although it's menial....but then again a lot of my tasks are menial....so, i'm showing my work ethic and OF COURSE staying :)
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
kombucha 50
coffee extra whole milk 100, 3 dark chocolates 150 (thinking to start delaying breakfast and just begin the day for awhile now with a sweet and coffee - trying to think of a way to feel more satisfied and less snacky all morning at work - or go back to my bars which are a mix of proteins/carbs/fats...)
Mid morning: wrap and lox and cream cheese: 300
Lunch: must include extra, extra veg...i have tons of leftovers, so, it's no problem...and also coworker gave me TONS of food, not really on the veg side, but things like homemade eggplant rollettes! and a shredded chicken dish with rice from slow cooker AND cauliflower rice - and THAT's a mighty fine veggie that i should eat later this week!!! she cooked so much lately...i've got TONS!...i overate and the rollettes were greasy. 700 cal for lunch.
1600 before late workout bc got out a little late again today I wanted to leave on time and ended up excusing myself bc I cant do long hours. (i simply said i was sorry, but i had to go...)
got home, started to make breakfast wraps, and ended up having some lox 50as well as my oiled, seasoned eggplant...at least 150,
during exercise wrap bread 150, strawberries 50
before exercise, starting around 7:30 and my goal is to end it by 8:30...starting now! seems current workout is approx 1.5 hours, that's ok. ended a little after 9pm. 1.5 hours is doable.
peanut butter bar and almond milk 250
2250, excellent.
4day: decent - 2185
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
You're doing fantastic getting your workouts in. I seem to only do weights on Saturdays... wah wah. Glad I'm keeping up with the push-ups!
Some days, I too put limits on how late I will stay. Sorry, gotta go - and that's it. On days that I have chair yoga, I let the attorneys know, I need all outgoing letters by 4:30 because I'm out at 5p. It just has to be that way sometimes.
there were times i didn't listen to my body. once, i was rushing around, really tired, and fell at the upper part of the escalator in a mall after work on a day i left early but not as early as others. now, i realize i could have walked out also earlier since everyone was (it was an easter friday / passover first night combined holiday a few years ago on a friday).
so i fell, really hurt my knee and it was painful for a little while but luckily it did heal just fine.
no longer am i always trying to be the one with the smallest backbone and most patience. it serves me in a healthier way to sometimes just not be that person.
i know i could wait longer like you at work to eat, but, i'm unable to wait. the idea to have sweets for breakfast didn't work well yesterday and i realized it's better to have coffee and my small sandwich right away, to start on a good note with the first real sustainance i get in...it was worth the experiement yesterday !
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Have a great day off!!! Love the program idea at the library!!! I agree...learning more about your culture is always a plus!!
YEAH, I GOT THE BEST LIBRARIES, ESPECIALLY NOW SEEING COOL PROGRAMS IN NYC MANHATTAN LIBRARIES, MIGHT HAVE TO GO TO SOME! ESPECIALLY IN FALL!