Very Pleasant Morning :) and i thought i'd be late, but i'm on time for work. Spent extra time prepping myself for work this AM, wearing a dress (so had to prep a bit - my legs) bc it's going to be extra warm today at 85F :) Tomorrow's temps are back to regular Spring temps like 65 i think.
3 DAYS OFF this past weekend was seriously the best thing i could have done. I feel seriously amazingly happy today.
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Kombucha 50
Wrap and egg 200, avocado 150, salt/pepper, coffee 50, chocolate 50
Snack: TBD, maybe a new Bar - found some excellent brands online. One is "Dang."BLUEBERRY POWDERED ALMONDS, AMAZING. FOUND ON AMAZON. 150
healthy lunch: small piece fish 100 & leftover greens (very tasty) from hot pot 200, chips 250. 550. light lemonade drink.
snack fruit nuts chocolate 150 tea, almonds and candies 150
chicken cutlets 2 smallish ones 300, wrap 100, pepper 50, strawberries 100. 550Chips 150
2250.
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
Happy Sunday :)
My appetite isn't too strong today. probably due to a lack of stress these few days. Feeling pretty good today.
Strawberries 100 yes, big portions
Strawberries 100, Oatmeal 180, kombucha
1pm Bigger, satisfying thai lunch: tofu and veggie soup small 100, 2 chicken/shrimp dumplings 150, fried tofu 300, sauteed veggies 100?, rice 100? total approx 800 tops i'd say.
4pm snack iced coffee and a bar 200, kombucha bc i feel bloated and gross..
during workout: coconut water and workout drinks 100, plum 50.
dinner Quest tasty protein bar, Halo Strawberry shortcake (not impressed) ice cream 450
2100, fine.
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It's been a really lovely 3 days off from work. I've both relaxed and exercised and cleaned up a bit around the apt. I haven't had to rush around at all & even got a free car wash :) the world is good!
Been eating out a bit more than i like to the past couple days, but, it's been healthy food. Today i'm going out again for lunch for thai food. My appetite is not overwhelming me like it usually does. I will try not to order much volume as my fridge is already full of leftovers. So, for once, i may go with a different type of order than I usually do! we'll see!
Out to lunch with friend Christine who lives 45min north of me. Haven't gotten together since early January right before my trip to Miami. So, we're getting together.
I'd thought today was the day i was needing to drive out east for a different friend's bday, also driving with Christine for the thing out east. I had thought that until late yesterday afternoon! Thank gosh someone told me that the party is NEXT SUNDAY.
with all the traveling i was doing and back to work so fast, i totally had the wrong date in my calendar for her bday. i'm thankful that i'm on the right track now! and it's nice to still get together for lunch :) we'll walk around a bit around that area too.
After lunch and she goes home around 2 or 3pm is my guess, i'll work out at home. worked out on and off between the hours of 6-9. there was a phone call in there, making breakfast...and other stuff too ;)
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
I am SO SO SO glad we didn't drive well over an hour away for nothing! She'd have murdered me on the drive back ;)
Breakfast: strawberries 50, almond milk 30 and oatmeal 150, pump pie seasoning and stevia. 250. filling....good for awhile lost appetite !
Morning Snack: keto type bar 200 and a lightdrink
11am lunch wrap100 with grilled chicken salad 200 small leftovers filling!
.....banana maybe too, drinks 200.
dinner: special going out to eat with Ricky to a place we both haven't been - Hot Pot style cuisine in Chinatown by us...overate but it was tasty of course: lots of greens in light sauces 150, seafood 50, fish also 100, dumplings like 3 150, noodles good amount 250?, mushrooms and other ingredients 100, and ice cream 200. total 1000 or so, good.
snack: plum, seltzer with stevia 50
2050 or so total today.major success.
exercise: 3 miles at least over the course of the day. excellent. felt better and less sore as the day went on!
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Early dr appt followed by going walking in NJ Palisades park which is close just a drive ac George Washington bridge!
Later eating Hot Pot ! GREATday!!!
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So, before dinner today while running errands - one of my friends happened to mention the party that i thought was TOMORROW! LOL!....it's NEXT SUNDAY!
so, i took off friday bc i was so overwhelmed about this weekend and a party that's not happening until next weekend!
but the good thing is that i used Friday really well, got a lot accomplished, and same for Saturday. so, this weekend has turned into a really lovely mini vacation for me! just amazing.
so tomorrow, instead of a party that is around 1.5hours away in one direction, i am simply meeting up with the lady i was going to the party with - but just for lunch here by me and to walk around a little bit! :) Def spent a TON on food this weekend, but, some of it will last a long time thankfully.
Ricky has been great, but, acts very childish on certain things. reminds me why he cannot be my "boyfriend" as a title. just can't be. he sometimes whines and complains about food / acts poorly towards wait staff at restaurants as well as takeout places. for some reason, he hasn't realized himself as an older man in these establishments and still acts like a teenager. i have let him know, unfortunately i had to bring it up as i don't like being around his behavior when he does this, on both Friday and Saturday.
Friday, i had to actually remind him that we were in OUR neighborhood, that my NEXT DOOR neighbor, 24yrs old, was the one serving us our pizza and that if RICKY wasn't going to be polite, that was a major embarassment to me as i'm seen with him acting like an ass. i tried to be nice about it, saying it was the first time in a long time that we went out to eat - and that i'd appreciate it if he kept his manners...
he got all babyish on me after that, sitting there whining telling me he'll act whatever way he wants....
he got better as these 2 days went by, thank gosh, but boy does he get angry with himself, out of nowhere, so easily.
luckily his outbursts were short, thank gosh.
i'm not perfect either, but, i'd like to see myself with a MAN when i'm out, not a boy...it can be very disheartening to be with someone who all of a sudden is acting like a whining boy.
like i said, it was luckily short lived.
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
8am breakfast: oatmeal 150, almond milk 20, vanilla/choc chip greek yogurt 180, iced coffee 50. 400.
Snack: 210 keto bar at 10am - ordered LOTS of new flavors of Keto bars and i'd like to try one today!
11:30am really hungry - Snack during workout - seared tuna that i bought yesterday at buffet yum! 150 - it's not expensive bc the buffet is by WEIGHT, not the cost of type of food you get :);
snacks from 12pm-2:30pm, Instead of a regular lunch, during workout 2 tbsp of a chocolate protein nut spread 200, big apple 150, lil bit of pb 50
so, lunch will def include this seared tuna that i brought home from work...as well as some Indian sauteed okra i think from my freezer as well as other veggies
Snack: salami on wrap with ketchup and mustard 200
ladder agility workout before dinner
Dinner: going out to eat with Ricky, will focus on the veggies- we will go somewhere locally. grilled chicken salad with light dressing 500? and some bread 200-250?
snack: fruit 100
2200 or so, excellent.
weekly avg: 2200
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strength workout was from around 11am-2:30pm with breaks, cleaning, watching TV inbetween. it's been a very good break today from work like a real vacation day doing personal care for myself, thankfully.
It's been nice, relaxing morning till early afternoon not rushing. laundry may not happen today, maybe afternoon or maybe a different part of this weekend.
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Sleep came late to me last night, midnight. but no worries, as i did sleep till around 7:30am this AM. Hormones are on overdrive and i'm so grateful to be home today especially bc of how i was feeling last night.
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Planning what i should do today:
DONE 1- shower, Go out - Put money on laundry card (this is important as i like to go and not put my card in the mail to get refilled - and the office is only open 8:30-4:30 daily,
DONE 2- Do my strength workout after i shower!!!!!!!!!!!!!!! - then i'm still on track for this week and wouldn't have skipped any sessions for upper body and lower is doing good,too :). this would be a bright idea since i'm home today and can make it happen while i watch some talk show tv.
DONE 3-then go out to 2 supermarkets (maybe) ?
DONE 4- Do laundry LAST so no rush (maybe?) - once i'm back home from shopping :) get it done for the whole week so that i don't have to think about it come the weekend
Supermarket List:
kombucha (separate supermarket),
pick up fruit,
green veggies - for cooking...not the collard greens again, maybe spinach this time.
maybe cauliflower to roast with the potaotes i have at home? nah
iced coffee
almond milk,
coconut water - maybe
yogurts - depending on sales,
eggs,
lox,
1-2 packs (depending on expiration dates) precooked chicken sausages or something similiar to have some meat options for the week.
and got grapefruit beer :)
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i still have enough wraps so don't need bread or chips right now.
i also still have enough seltzer, too.
I'm cleaning my Brita filter also, so i can go back to drinking tap water also, not just seltzer which is always what happens when i haven't cleaned the Brita filter :)
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
i buy a big container they have and i usually just go for what's on sale if there's a sale. i like all the brands so far and am not picky.
I've tried starbucks which is probably the strongest, STOK which i loved the flavor, Califa and others! some i have tried i have found in other markets like the one that you have to dilute with water which i found interesting.
i find them all pretty strong, and sometimes even the regular brands i dilute a little bit with water before adding either milk or almond milk and some stevia, of course!
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!
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Came back to chilly temps in Chicago - big change from the hot and humid in Texas.
I dread going back to work after 3 days off. Who does your work when you're gone? Does it pile up or do you come back to a new day? My daughter, working retail, goes to work and everyday is a new day. I come back, and it's 100+ emails and 5,000 emergencies.
i think my workload is generally less than yours. Nobody does my work, but, the due dates seem less time sensitive than yours and i do NOT get as many emails as you. in general, i'm not in charge of handling any emergencies at all.
my days aren't fully new as work tasks can take a period of several days to complete some of the long tasks. but i don't think my responsibilities are as sensitive as yours. when i take 3 days, many times, the work i come back to i just start up where i left off.
i generally am doing work for only one person, my supervisor. i don't answer to all the customers like you do. !!
so glad to have you back here, i've been wondering when you'd post!!!
BearCountryGG on 05/20/2019:
You are getting the great temps....a bit chilly here for us.
so thankful for better weather. feels so nice!
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