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Exercise your triceps!

Wednesday, January 25, 2012

So I was shooting the breeze with a doc I know (we see each other at the gym and compare notes on our mutual recovery from hip surgery....sometimes it gets a little competitive...("Yeah I rode 20 miles on my bike this weekend"...."Good for you, I've been doing hi-intensity intervals on the elliptical"...."Those are good, have you been doing squats lately?"...."Oh of course and I added leg presses to help work on the quads" goes on like this for a while))

We finally declared a truce and I told him one of my near term goals is to do 10 pullups.

He nodded his head wisely and said, "Well you can get real good at those if you strengthen your triceps"

I try to look smart, half nodding my head, but not really getting it, at the same time not willing to admit I have no idea what he's talking about.....triceps for a pulling maneuver? I thought it was all back and shoulders. But he's a doc, right? Anatomy classes, dissecting cadavers, the whole med school thing, surely he must know some dark secret that I have no way to fathom.

"Yeah triceps, OK, so maybe concentrate on dips to get better at pull-ups? I hadn't thought of that. Has that worked for you?"

He gave me a Hindu God smile and said, "You bet! The first thing you need to do is to work your triceps hard and push away from the dinner table before you're full! Drop 5 lbs and they'll get a lot easier!"

"You quack, voodoo-hoodoo, medicine-man, why do I bother even being seen with you!"

But I liked it and will add it my repertoire....even try to remember it every now and then when there's a big spread in front of me and I feel like going for seconds.....or thirds!

Have a great night Spark friends! Work those triceps hard!!

  Member Comments About This Blog Post:

CHEEKY1000 1/28/2012 12:06AM

    emoticon Love it! This just reinforces how important it is for me to eat my after work snack. I find that when I skip it, it becomes increasingly difficult to "push away" from the table and I eat more than I should. Thanks for the reminder (I know, you said nothing about snacks...but my brain gets from point A to B in strange zigzags).

So have you been cloned yet? How was it? I do hope you'll blog about the Bod Pod(or did you and I somehow missed it?).

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RUTHXG 1/26/2012 6:29PM

    emoticon Heehee!

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EYES_ON_THEPRAZ 1/26/2012 4:42PM

    LOL. I love working my triceps - when I stick to the program I can see them bulge out a bit and it feels good!

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BEATLETOT 1/26/2012 8:42AM

    Love that! I wish I could watch the two of you interact!

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KAYZAKCX 1/26/2012 2:27AM


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RUSTBUCKET1 1/25/2012 11:18PM

    Great blog! The tris have a mind of their own. I am inspired to work mine harder. Thanks for the reminder. emoticon

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SAFARIBABE 1/25/2012 11:12PM

    ROFLMAO!!! Triceps are evil painful muscles!! Unfortunately w/o them you look like you've got a flag flying below your arm! SO wrong!! Good Luck with your pull-ups! I'm off to squat!

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ERIKO1908 1/25/2012 10:24PM

    I'm going to add that move to my triceps routine!! :)

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FANGFACEKITTY 1/25/2012 10:13PM

    emoticon You had me going there! Although he is correct, it gets that much easier with even just a few pounds less to pull or push.

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Monday....making up for Sunday!

Monday, January 23, 2012

So I survived yet another day of travel and another day of eating out....and surprisingly well to boot.

Yesterday (Sunday) I ate out every meal...while we were at home! It was a foggy day in the Florida Panhandle, so SWMBO and #2 son decided I, the designated driver in less than ideal weather conditions, should drive them out for Sunday Brunch.

We went to one of our favorite little haunts, where SWMBO ordered eggs benedict on superbly crisped crab cakes, #2 son had some Amaretto-infused French Toast drizzled with caramel and maple syrup.....and yours truly had a fillet of Tilapia over quinoa with a spoonful of balsamic vinegar for some tang.

All good so far....then SWMBO announced that we were going to go see "Iron Lady" for a Sunday matinee date. I could live with that. I'm a Meryl Streep fan, and any movie about Margaret Thatcher is no danger of turning into a chick flick.

But it was only so-so. Too much about Maggie dealing with dementia and not enough about her socking it to Argentina or going toe-to-toe with the Russkies.

Anyway, one tub of movie popcorn later and SWMBO also announced that we should just swing by Panera bread for sandwiches in lieu of a big dinner out. Bottom line, even with the tilapia at lunch, I blew through my calorie limits for the day (quinoa packs about as many calories as rice).

Fast forward to today. I blended up an exquisite green smoothie before leaving the house (a banana, an apple, and an orange with a few sprigs of mint, some parsley, and kale, with about a cup of coconut water - double yum!), SWMBO made me a "simple sandwich" to take on the road and I avoided the snacks on Delta pretty successfully (OK, I snuck in a twix bar....just one!)

Everything ran on time, even with the cruddy weather in Atlanta, so I had just enough time to check in to my room, change up and head over to the gym for a decent workout before meeting my boss and some pals for dinner at Outback (btw, I did the Nike Training Club abs workout again....still kicked my ass, but this time I kicked back a little)

Outback went pretty well. I ordered the salmon and veggies, being the only fish eater at a table of 5 serious carnivores, but I walked out of there without having to let out my belt like the rest of them.

Anyway, a full day of reports and meetings tomorrow, then a flight back home leaving here around 7:00 PM. If I can squeeze in a workout, I will, and if I can blog, even better.

Have a great night Spark Friends!

  Member Comments About This Blog Post:

YOUNGNSMYLIE 1/25/2012 7:01PM

    Panera is a calorie-counter's worst nightmare. No matter what you do, it's hard to get a meal there that isn't over the top. Glad you made up for it with that smoothie!

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BEATLETOT 1/24/2012 11:32AM

    I heart Panera. It's what I want when I just want a nice, simple, good meal. I like to get a half-sandwich and a salad.

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EYES_ON_THEPRAZ 1/24/2012 11:26AM

    Panera is EVIL, but oh so good. I can usu find something in calorie range, but NEVER in sodium range. The black bean soup is pretty good. But if I had my choice I'd eat bread, bread and more bread!

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SAFARIBABE 1/23/2012 11:34PM

    Surprising...didn't think Meryl made so so films. Tho...there as that one with Goldi Hawn and Bruce Willis that really ...well... LOL You always ace the road trips! I wish I had HALF of your resistence!! Remember...power walking thru airports CAN count as cardio. Need extra challenge? Hurdle small children as you go!!

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JOYLINNKNITS 1/23/2012 9:59PM

    Hope you do get to blog! I'm encouraged and enlightened! Good for you for getting back on the program. My Hubbie and I ate dinner out for a date night the other day and I fully accepted the responsibility of the chocolate mudslide that we shared. And it was sooooo good. But back on the plan the next day! Thanks for the encouragement! emoticon

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How Nike Training Club kicked my ass!

Saturday, January 21, 2012

So the other day, I was cruising around the app store, looking for something gucci to spruce up the old iPhone and I came across the Nike Training Club. It had 500+ rave reviews, so I downloaded it for future use.

Today was a nice, easy Saturday; coffee, news, family lunch, family grocery shopping, cruising around on Sparkpeople....which of course soon got me thinking, "I really need to go to the gym don't I?"

So off I went!

Logged some good cardio on the bike and elliptical, did some deadlifts to work out a kink in my back, then decided to do some abs.

As I set my towel down on the mat, I was about to pull up my standard 200 situps app, when I spied the Nike Training Club icon sitting there looking quite lonely, so I decided what the hell.

It's a pretty cool little app. Tons of workouts, great instructional pictures and videos, plugs into your playlists, nicely laid out, yadda-yadda-yadda. There's even a section for quick 15 minute specialty workouts; shoulders, back, legs.....ABS!

I looked it over. Seemed pretty basic. 1 minute of toe reaches, 1 minute of twists, some planks, some more twists & reaches, rest for 30 seconds, then repeat this workout 3 times and voila! a 15 minute ab session.

Now I consider myself a pretty fit guy. I like to push myself and have a pretty stubborn streak that gets me through a lot of things, so I figured I'd crush this little workout no problem and was already wondering if I needed to look for something a little more intense.

This stupid, stinkin' app kicked my ass!!!

Hubris is never an easy lesson to acknowledge, but I was humbled and plodded through as the apps un-emotional instructor kept telling me to keep my back straight, to push my hips up, all the while ignoring my impulse to throw the damn phone down a flight of stairs. It was like a never ending contraction of my entire core. All of a sudden 200 sit-ups was sounding pretty darn good!

But it's always good to shake things up. This little 15 minutes session worked on parts of my abs I had totally forgotten about, so I'll keep it in my repertoire, eventually laughing at the instructors feeble attempts to break me down!

Have a great night Spark friends!

  Member Comments About This Blog Post:

EYES_ON_THEPRAZ 1/23/2012 1:58PM

    "oking for something gucci to spruce up the old iPhone" emoticon
I'll have to check it out!

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JAISLING 1/23/2012 12:57PM

    That's funny we have almost the same post...great minds think alike! Glad you like NTC as much as I do. Best of luck reaching your goals!

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JOYLINNKNITS 1/22/2012 8:52PM

    How one little app kicked your ass??? I'm sure it's a mean one too! Have to check it out...after I stop laughing! Thank you very much!

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YOUNGNSMYLIE 1/22/2012 10:43AM

    Haha, sounds like a great (and intense) core workout! I'm going to download that app right now. emoticon

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SAFARIBABE 1/22/2012 9:04AM

    ROFLMAO!!!! Sounds like a great app. I'll have to check it out. Thanks Sugar...really needed a laugh this morning!


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FANGFACEKITTY 1/22/2012 8:16AM

    I am 100% certain the instructors are quaking in their virtual shoes in anticipation of that day. I shall check out this app, it sounds like what I need to shake up my routine. Thanks for the heads up.

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BILL60 1/22/2012 7:32AM

    Love it!!

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MOM23JS 1/21/2012 9:09PM

    Sounds like a great app! Maybe I need to start looking at apps to help get me moving some more and mix up my workouts

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Bod Pods and Avocados

Thursday, January 19, 2012

So these two items are totally unrelated (the idea of combining them is actually kind of gross) but they both came up today in an intriguing way.

We did a calendar review this morning and my secretary showed a "Bod-Pod" appointment for herself at the end of January. Junior 20-something front office guy also had one listed for himself that same week.

"What the hell is that all about?" I asked them.

"Oh, we scheduled ourselves for a Bod-Pod those days" they replied, grinning like conspiring teenagers (my secretary is 54).

"Don't make me get out the waterboard again; what the hell is a Bod-Pod?"

"Oh, it's a ....." and they went into this long convoluted explanation of how you put on some compression-tight clothes, and get into this little chamber after you fast, and they take all your body measurements, and that there was a local gym doing them for free and that......

I looked at one and then the other. "So when am I scheduled for this Bod Pod thing?"

They looked down at their shoes, back at each other, back at me.

"Did you want one boss?"

"You friggin' morons, have you not been paying attention to anything I've been talking about this past year about eating right and working out? Am I not the uber-geek of measurement and data collection? Hell yes I want me some of that Bod Pod thing, especially if you 2 yahoos think it's important enough to clutter up MY calendar with YOUR freaking appointments! When's the next opening?"

Jaws on floor, puppy dog eyes, "We'll get back to you on that one, boss"

"Damn right you will!"

So Spark friends, if any of you have any feedback on this "Bod Pod" thing, chime on in.....I'm obviously intrigued and about to be scheduled for one!

The avocado thing is a little more mundane....I forgot how much I love them, but I also forgot how laden in calories they are.

I'm a late avocado-bloomer....didn't have my first one till I was in my 20s in college. Loved them ever since.

SWMBO bought a few the other day and tonight, there was a wonderfully ripe half-avocado on the kitchen counter just as I had plated up the rest of dinner.

YUM! I had him and his other half-brother I fished out of the crisper drawer

It was only after dinner that I realized that little escapade cost me 300 extra calories at dinner.

So I'm trying to find an easy way to use little pieces of avocado as a garnish for some meals.....cause eating a whole damn one sure tastes good, but is a little too costly

That's all for now....have a great night Spark friends!

  Member Comments About This Blog Post:

JUNEBUG1944 2/21/2012 8:30PM

    Okay, now I know what a "bod pod" is...I sure to tell us about it. A little avocado on a salad is good...

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CHEEKY1000 1/20/2012 10:20PM

    I love avocados, but they are a rare treat. I know they are a healthy fat, but they are LOADED with calories I'm not willing "spend" on my daily allowance. Unless of course, it's Chipotle's guacamole. That's some seriously good sh!t.

The Bod Pod...when combined with the Mod Squad gets you fashionably measured and perhaps arrested (though I'm not clear why)...OR they snatch your DNA while in said Bod Pod and clone you on a terra-formed planet in the far reaches of the galaxy. Let me know which one is right (I'm partial to the cloning theory). emoticon

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CHALLENGER15 1/20/2012 7:37PM

    I like my avocados diced in a salad. Keep us posted on the Bod pod!

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HAKAPES 1/20/2012 5:01PM

    Oh, avocados are hard to portion control!

This Bod-Pod sounds fun...! :-)

A good article on avocados:

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EYES_ON_THEPRAZ 1/20/2012 12:13PM

    I love avocado... mashed on toast. yum.
Last week I had half a bagel, mashed avocado, thin slice of tomato and an egg on top. Best breakfast ever!

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JECKIE 1/20/2012 9:55AM

    Nothing wrong with a whole avocado garnished with a bit of honey mustard dressing for a meal! :)

Another friend of mine just did the Bod Pod thing and said it was cool. I'm curious, but not until I drop a few more pounds.

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MLCLARKE22 1/20/2012 8:30AM

    avocados are the best! I make the best guac! Now i want some!!! Would love to hear about the bod pod..never heard of it! interesting......

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SAHARASUE 1/20/2012 8:24AM

    Cool, I've heard of the Bod Pod but never seen one in person. Can't wait to hear about you're experience with it. I love avocados too! I am an expert guacamole maker. And I love me a turkey, swiss & avocado sandwich. emoticon

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SAFARIBABE 1/20/2012 6:51AM

    LOL Never heard of this Bod-Pod thing but can NOT wait to hear all about your exploits with this newest gadget in your arsenal! As for the avacado, personally I really only like them mashed up with a bit of onion and diced tomatoes, but if you like them straight from the skin...I understand people actually put a slice or 2 on sandwiches instead of tomatoes.

It is heartening to know that I'm not the only one who suffers the less than creative thinking poorly. LOL Have a great Friday!

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SEWINGMAMACDS 1/19/2012 11:26PM

    Love avocados too - something I have learned to enjoy this last year. I have always liked guacamole, but never tried just having avocado.

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MESEATURTLE 1/19/2012 11:04PM

    I started eating avocados in my 30's!!!! And I love them too!!!!

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FANGFACEKITTY 1/19/2012 10:44PM

    Hmmm, sounds interesting for a data geek. Haven't heard of it here but my gym does not even pretend to be cutting edge; which is OK because it meets my #1 criteria of being so close to home I have no excuse not to go.

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JOYLINNKNITS 1/19/2012 10:25PM

    Guess I'm really late to the avocodo lovers club...Can't say that I like them yet! the Bod pod thing sounds will let us know how that goes won't you??? somehow I'm imagining yet another funny blog post.

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BRADOS 1/19/2012 10:15PM

    sounds cool - let me know what measurements they take when you do it - I love gadgets

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BEATLETOT 1/19/2012 10:11PM


Sorry, but I love avocados, too!

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My Oh So Human Plans

Tuesday, January 17, 2012

My ideal day, if I were an international man of leisure, would go something like this:

- Wake-up, have some coffee, grab a book and walk out to my (balcony, porch, veranda) and read as I gaze out over the (mountains, ocean, Bosporus)

- Come back in, change, and go to my gym for a personalized strength training workout

- Return home, shower, get dressed up and take SWMBO out to lunch at (seaside cafe, mountain-top tavern, Italian bistro)

- Take a nice walk with SWMBO (along seaside, up a mountain trail, through the National Gallery)

- Come home, take a siesta, wake up and workout with (bike ride, elliptical, my yellow Ferrari)

- Shower and change, get a shave

- Have coffee and snacks on (yacht docked behind villa, Madrid penthouse terrace, Machu Picchu)

- Get couples massage before dinner to work out the kinks from the day's activities

- Stroll around before going to (opening night play in London's West End, private viewing of rocket launch, dinner for 2 cooked by Jacques Pépin in Bali Bungalow)

Oh yeah, don't worry Spark friends, I'd still find time to log in, blog, track nutrition and aerobic info....or hire a private secretary to do it for way or another it'll get done!

Unfortunately I live in the real world. I work to earn a living, raise a family, balancing many shifting and competing priorities, and like many a grown up, have to constantly balance, and re-balance time, schedules, and many other demands.

Today was such a day.....

Had my gym bag in the car, looked like a good chunk of free time in the afternoon to hit the gym....and KAPOW!! All the white space on my calendar disappeared and it was after 5:00 when I realized that I hadn't even had lunch yet!

It's all good though. I can fantasize about living off of lottery winnings as easy as the next guy, but I really prefer to not waste time thinking about what could be....I enjoy life grounded in the real world....even when it sometimes means that the real world interferes with my oh so human plans

Stay thirsty my Spark friends

  Member Comments About This Blog Post:

BEATLETOT 1/19/2012 9:01AM

    Sounds like a lovely day...very good tapping into what so many of us want.

And for your gratitude for what life is, instead of what we wish it could be. =)

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CHEEKY1000 1/18/2012 11:09PM

    You are the most interesting man on the planet (I mean Spark People). lol Once again, this would have been a great opportunity for an accented font. Sheesh.

Love the leisure plans! Someday when I win the lottery and simply can't think of a think to do (not likely), I'm asking you for ideas.

Thanks for sharing!

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MINDA31807 1/18/2012 10:43PM

    Even though real life gets in the way of "living the good life" I am thankful of what I have.

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TEDDYBABE 1/18/2012 10:14PM

    Oh I loved this. Dreaming, feeling the warm breezes. Then BAM! Back to reality! Thanks for the intermission and for your great comments on my page.

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JOYLINNKNITS 1/18/2012 7:14PM

    I'm so with you on this! Loved it! I almost bought a lottery scratch off in honor of your blog today, but ended up with a dollar cup of coffee instead! Thanks for the laugh emoticon emoticon

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HAKAPES 1/18/2012 6:57PM

And laughed so much! :-)
Such a good Sparkfellow. Keep it up, man!

You're blog kept me thinking about a book I finished recently.
I loved it, I recommend for those flights when it's better to read than to open up the laptop.

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MTULLY 1/18/2012 6:35PM

    You have a great imagination, as well as a firm grasp of reality. I think that is a good combination!

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KSZSPIN 1/18/2012 12:04PM

    Hilarious and true! Thanks for sharing your fantasy day with us. I thought I was the only one who thought like that in my head. Now back to our regularly scheduled lives.....

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YICHE12 1/18/2012 11:56AM

    Dream on my friend! I loved your blog. It made me smile. emoticon

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EARTHMOTHR 1/18/2012 11:12AM

    Dreams are important!

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BILL60 1/18/2012 7:29AM

    Well done. Now back to reality.

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GOODGETNBETR 1/18/2012 6:33AM

    emoticon blog! Stay thirsty my friend and who knows...

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    sounds like a fabulous plan for a future holiday!


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IMREITE 1/18/2012 12:31AM

    it would be nice to have the funds available to just plan the ideal days, but i will admit I try to find simple moments in my day that i can really enjoy

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SAFARIBABE 1/17/2012 11:25PM

    I know EXACTLY the kind of day you had mirrors my own! I'm with Tex on this one....give me the bungalow in Bali!!

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BRADOS 1/17/2012 11:16PM

    I love those "Stay Thirsty" commercials - I am hoping you can tgive me your personal trainers's name as I feel some real chemistry there

thanks for the post - took me to some nice places during a dreary, cold wintery night outside


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SEWINGMAMACDS 1/17/2012 11:10PM

    emoticon emoticon

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HEALTHIERKEN 1/17/2012 11:09PM

    Can I come? Can I come?

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CERIUSLY 1/17/2012 11:03PM

    Loved the fantasy! You made it seem real. Ah well maybe some day.

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TEXAS_GRL 1/17/2012 10:13PM

    Thinking that lil hut in Bali looks VERY appealing right now.

Alas life does get in the way sometimes, but you have shown that in the big picture a skipped workout never derails you.

Stay thirsty!

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