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Winter 5% Challenge Commitment

Saturday, November 26, 2011

Hi all. My goal for the duration of this 5% Challenge is to reach and surpass my short term goal of 185 pounds. I will achieve this by:
emoticon emoticon emoticon emoticon
Exercising: At least 30 minutes daily for the 56 days of the challenge. Doesn't always have to be running or strenuous, but has to be something like doing the Walk Away The Pounds moves while watching one of my new favorite shows: "Prime Suspect." Weighing in every Saturday, good or bad.
Diet: I'll continue to focus on eating more fruits and veggies and tracking cals as close as possible, as this seems to be working. Posting what I eat daily for ultimate accountability.
Support: Will be given freely and often to my team mates because it helps. This journey can get the better of any of us and it's good to have good people around when the light at end of the tunnel grows dim. Shooting for daily posting but will do the best I can.

Looking forward to this challenge. emoticon everyone!

  Member Comments About This Blog Post:

SCARECROWISCOOL 12/13/2011 10:40AM

    How is the challenge going so far?? emoticon

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SEEMAINE 12/2/2011 6:20PM

    Awesome!! emoticon

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MINNA72 12/2/2011 3:41PM

    Love your plan! Good luck!

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BLACKROSE_222 11/28/2011 12:43PM

    Awesome Kirk! Go get 'er!

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ERNOINACTION 11/28/2011 10:29AM

    Prime Suspect is awesome! I might have to get some streching in myself. Sounds like a great plan. I have a feeling you're going to do great. Best, E

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SNOWFLAKELILYM9 11/28/2011 4:06AM

    Great Goals!!!!! You can do it and I'll be cheering you on. I've been on this team for over a year now and it is awesome!!! I'm a Teddy Bear how about you?


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DEZZIEJAMES 11/27/2011 10:40AM

    You can do this! I have absolute faith in you!!!!


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KALISWALKER 11/27/2011 2:22AM

    All the best to you in the Winter Challenge. I know you can do it!

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HAPPYSOUL91 11/26/2011 11:32AM

    great plan, you will be successful

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IFYOUCANICAN2 11/26/2011 11:06AM

    Awesome plan! WooHoo! You can do it!

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LOVESLIFE48 11/26/2011 9:13AM

    Good luck!!! emoticon

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W5VEOTX 11/26/2011 9:12AM

    You have it ! Great!

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BILL60 11/26/2011 8:34AM

    Do it!!

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    Thanks for writing some interesting stuff and supporting me on my journey. Have a great weekend and keep focused and using the time wisely. All the best - Mark

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LIV2RIDE 11/26/2011 7:50AM

    emoticon You have a solid plan! emoticon

I'm finding with cycling season just about over here I need to either cut back my calories or boost my workouts. I think a good combination of the two will work for me.

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MRS.PRINCIPAL 11/26/2011 7:43AM

    Sounds like a good plan. Good luck reaching your goal!

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WELLNESSME09 11/26/2011 7:30AM

    emoticon emoticon challenges!!!
Good luck towards your goals. emoticon emoticon emoticon

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DOROTHYBERO 11/26/2011 7:24AM

    Way to go - love these chanlenges.

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GETSTRONGRRR 11/26/2011 7:07AM

    I'm with you! Good plan...See you on the challenge boards!

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SLIMTHICK2 11/26/2011 7:06AM

    All the best emoticon

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Not this year, but next year for sure!

Thursday, November 17, 2011

Wow! Only 5 weeks and 3 days til Christmas. Where the he.. does the time go? Oh yeah: work, family, hobbies, internet, tv, etc...etc. I really wanted to hit my goal of 170 by Christmas but if I do that, and the crazy part of me still thinks it's possible, I'd most likely be doing more harm than good in the long run. My new goal is to crank up the strength and get a close to 185 as possible. Which is no easy feat if you read the articles that spread gloom and doom on how the average person will gain 5 to 10 pounds between Halloween and New Year's. Still I'm going for it. Aim for the moon, but even if you miss you'll be a heck of lot further along than when you started. Who says you can't improve on a good thing? emoticon

The Skinny on Holiday Weight Gain

  Member Comments About This Blog Post:

MISSLISA1973 11/20/2011 1:00PM

    I try to remind myself that just not gaining in this season is success. If I can do more than that and actually lose, great. If not, I am trying to learn to be kind and patient with myself. I see your commitment though and I know you can do it!

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HEALTHYMAMA4 11/20/2011 1:02AM

    emoticon emoticon emoticon emoticon emoticon emoticon
Love your goal! You can do it! I'm joining you with this goal! (I'm down since Halloween and I will continue to work towards going down another 5+ by Christmas!)
Way to go!
"Some people want it to happen, some wish it would happen, others make it happen!" I found this on this guys background page, he's a hard worker and I know he can do anything he puts his mind to! Pretty good advice/reminder! :)
emoticon emoticon emoticon emoticon emoticon emoticon

Comment edited on: 11/20/2011 1:07:40 AM

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GETHEALTHY135 11/19/2011 9:26PM

    Keep up the great work and positive attitude!

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LIZZYP609 11/18/2011 8:35AM

    HEY! If I can lose almost 5 pounds from Halloween to now SO CAN YOU! I am still trying to figure out what I am going to do about Thanksgiving (MY biggest eating day) but by goodness I expect to be at least down 10 pounds by the new year! I only have 5.2 pounds to go!! Let's do this! We are not average! We are ABOVE average!!

emoticon emoticon emoticon emoticon emoticon emoticon

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BILL60 11/18/2011 7:31AM

    Good luck to you.

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KARENDEE4 11/17/2011 8:08PM


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GETSTRONGRRR 11/17/2011 7:58PM

    It can be done! Set your mind to it, enjoy a good meal on T-day & XMAS day, then eat smart the rest of the time.

I'm looking to be down from 185 to 180 by 1 Jan!

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LOVESLIFE48 11/17/2011 6:56PM

    You are doing an awesome job!!! You can do it!! I'm wondering if I will ever see Onedersville!!?? You are an inspiration to me, glad to be your Sparkbuddy!! I'm here, cheering you on!!! emoticon emoticon emoticon

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ERNOINACTION 11/17/2011 5:00PM

    Ahhh, the holidays. Good thing (most) turkey is low cal. I also think I'll burn a lot of calories shivering. It's freezing--literally!! Best of luck...I have nothing but confidence in you.

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HAILEYSMEMAW 11/17/2011 4:54PM


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-SEVEN- 11/17/2011 4:25PM

    Just do your best and not gaining would be awesome too!!

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    The most important part is being healthy... not what the scale says & not denying ourselves pleasureful foods once in a while. emoticon That being said, good luck losing the weight!!

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BLACKROSE_222 11/17/2011 3:49PM

    You can do it, Kirk. Maybe not this year, but the date isn't the important thing anyways - we will get there eventually!

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HICALGAL 11/17/2011 3:38PM

    ive been looking for inspiration to pick it up and ur blog did it...thx! i want to be in the healthy wt range (12 more lbs) by new yrs and i will! lets do it Kirk..IMUA!!(move forward!!)

ps..we're definitely not the average person! emoticon emoticon emoticon emoticon emoticon

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FLGIRL1234 11/17/2011 3:08PM

    I say go for it! You got this girl! Eye on the prize!!!

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Double Tie Your Laces & Other Race Day Advice

Friday, September 16, 2011

Yep, happened again yesterday doing the HIIT (Hi Intensity Interval Training) workout. Just before the 7th or 8th sprint my right sneaker felt loose and sure enough I forgot to double tie my laces. Had to take time to re-tie both as the other one wasn't far behind in wanting to come undone. Just what you don't need if going for a new personal best. Not that you can't accomplish great things with untied laces, just look at Usain Bolt. He won the 100 Meter and set a new world record at the 2008 Beijing Olympic games, all with his left shoe untied.

Still, if we can make our runs and races easier why not. So here's my list of things I've come up with to do just that.

1. Double Tie Your Laces (oh, you've heard this one before.)
2. Blow your nose! You think it's funny but it's not :) Runners know that everything gets "juicy" as you get going. Sweats bad enough, no one wants a wrist band covered in boogers too.
3. Run with water. It's amazing how a dry mouth/palate can affect performance, but it does. A little goes a long way and I usually make it through with 8-12 oz per hour.
4. Warm-Up Don't be afraid to walk around, jog in place or even stretch before hand. Your run will be that much better for it.
5. Cover your nipples (c'mon guys and gals that's medical terminology. And if that offends you you'd best skip the Wiki) and other hot spots with tape or other friction aids. The longer the run the more damage you can inflict on yourself so plan accordingly. Blisters can make your run unbearable or stop you dead in your tracks.
6. Don't Eat Within 2 hours Of Start - That's kind of a personal preference and some may be able to get away with an hour or even less, but do the research and see what others think and put it to the test. I've run after not having eaten for 4 or more hours and had some really good runs. Eating too soon before the run/race starts diverts blood from your muscles (where you'd like it) to your intestines to help digest the food you just ate, sapping performance and, maybe even worse, paving the way for some killer cramps and/or nausea. You have about an hour of energy stored in your muscles so save the "Goo" for after that 5 or 10K, unless your running longer distances.

That's my list so far. Have I missed anything? What tips and tricks do you use to get you through your runs? Thanks and be safe out there.

  Member Comments About This Blog Post:

HEALTHYMAMA4 10/8/2011 8:09PM

    Good advice! Oh yes, tape the nipples! I passed out water at mile 10 of the 1/2 marathon and this poor guy had blood streaks on his shirt coming from...yes, you got it, his nipples. OUCHY!!!! Poor guy! Thanks for sharing this!

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HICALGAL 9/25/2011 10:01PM

    i think u covered it all..i could relate to all especially the "juicy" its surprising how the smallest details can make a big difference..race, workouts and in all aspects of our lives.

ps..hope ur race went without incident. proud of u for making big strides in ur journey..keep kickin it!! emoticon

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BLACKROSE_222 9/23/2011 3:56PM

    Yep, girls have nipple issues too - even with the sports bra. I usually slather up quite a bit with some stick stuff... it helps. And for my ankles, if it is a long one - I tape them up... I get pretty bad blisters, but found a way to tie my shoes so it helps on the shorter runs.

Thanks for sharing Kirk!

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ERNOINACTION 9/20/2011 10:57AM

    Oh, you only wear tape on your nipples when you run...not all the time? I must be doing it backwards. :) Anyway, good advice. If I ever start running I'll keep this in mind! Best, E

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LOVESLIFE48 9/16/2011 7:46PM

    I'm not a runner but would like to maybe start. Thanks for the tips!! Have an awesome weekend!! emoticon emoticon emoticon

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EARTHY2 9/16/2011 2:10PM

    It is always a good time to double tie your laces. I stumbled many times before I started doing it. For goodness sakes, we double tie baby's shoes so they can't get them untied, what takes us so long to realize that it is much safer for us to do it for ourselves at all times, not just for racing. Thanks for reminding everyone of this fact.


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    And I thought my hubby was crazy when he says that his nipples hurt after a long run! emoticon He'll have to shave around there before putting tape on them though... OUCH!

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Recipe For Disaster

Tuesday, August 23, 2011

We've all heard some "expert" advising that we should only weigh ourselves once a week. And there's proven wisdom in that as The National Weight Control Registry ( ) has reported that participants that weighed in at least once a week maintained the greatest losses over time. I too adhere to this and weigh in only twice a week: Sunday is what I post here and again midweek to see how I'm doing. Sometimes good and sometimes not so good.
Now a new study is preaching the gospel of the daily trip to the scale. Researchers from the University of Minnesota looked at more than 3,000 obese and overweight adults who were enrolled in trials that either focused on weight loss or on the prevention of weight gain. At the end of the two year study, researchers found that those who weighed themselves on a daily basis lost an average of 12 pounds, compared to people who weighed themselves weekly and lost an average of six pounds. Those who said they never weighed themselves gained an average of four pounds.
Of course, if one wants to follow such a regiment there should be rules like weighing at the same time every day, like first thing in the morning, and not weighing yourself next to windows above the 1st floor if prone to fits of hysteria at what you might see on the scale.
Although more studies are in order, researchers reason the daily weigh-ins allow people the opportunity to catch small increases in weight, and make the necessary changes, before they become bigger increases in weight. So where do you stand on this issue? Me, I'll be on the scale on the 1st floor.

Study in: Annals of Behavioral Medicine
Excerpts from: "Study: Daily weigh-in helpful for some dieters" at

  Member Comments About This Blog Post:

HAPPYSOUL91 8/30/2011 9:08AM

    I find that when I weigh myself 3 times/week, things go better for me. If I don't get on the just doesn't exist and my weight goes up.

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-SEVEN- 8/27/2011 11:54PM

    A couple times a week for me also- the same days, the same time (morning, naked, after the shower, take a big breath in... let it all out, hold, and pray for a fantastic result!) emoticon

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CHBADILLO 8/23/2011 10:00PM

    when I weighed in daily I was losing, weighing in weekly works sometimes. I can't find consistancy, that's my problem. Thanks for the "thinking blog" :)

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ERNOINACTION 8/23/2011 2:11PM

    Interesting. I've tried it many ways. Started out everyday...I was so confused by day to day changes. Went to once a week and got stressed about doing well. Now I just go on the scale at the Dr every couple months. Still haven't found something that works...maybe it's just me :) However, I feel that when you know you're going to weigh, you tend to do better. Something to think about. THanks! E

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JACKIE4019 8/23/2011 1:40PM

    I weigh daily but I don't let the daily up and downs bother me.

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THEMIS27 8/23/2011 11:34AM

    I prefer daily weigh-ins too. I think the key is to realize that fluctuations are normal and that no, I didn't *really* gain 4 pounds yesterday. But, if I'm showing a gain, I know I need to dial back the food a bit. As long as the general trend is downward, I'm happy. emoticon

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BLACKROSE_222 8/23/2011 11:33AM

    Wow, I always weigh in every morning after I shower, bathroom necessities, and naked. But I only count it on weigh in day (Wednesdays).

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STUNUTS 8/23/2011 10:39AM

    I was going every day to start, it helped me analyze maybe I shouldn't have had this or should've done that. My recent trip to Nashville showed me maybe daily wasn't the answer, as when I came home I was 307 and two days later I was back to 297. Stoopid delicious barbecued food.
My official day is Friday, but I will peek in every now and then.

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    I weigh every morning... otherwise I just let myself go until a day or 2 before weigh-in day. emoticon

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HICALGAL 8/23/2011 8:44AM

    i'll stick w/the ground floor...preferably with nothing breakable, within feet and arms reach emoticon

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BRIANDOYLE 8/23/2011 8:29AM

    I am doing it once a week. I have no need to obsess over my weight and live by what a scale tells me. If we are to be loosing and average of 1.5 to 2 pounds a week yet check daily we would have to spend more time focusing on our weight and less time on why we are trying to loose our weight.

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DARACOX 8/23/2011 8:13AM

    I used to weigh weekly, but now I do weigh every day. I find it helps keep me in touch with what my body is doing. I know that fluctuations are normal, so I don't freak out if I'm up a pound or two one day. I find that weighing everyday actually helped me with my relationship with the scale. I'm more used to ups and downs and I know it will change again tomorrow but as long as the overall trend is down I'm happy.

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LOVESLIFE48 8/23/2011 7:27AM

    I used to weigh every day but I don't anymore. The scale was running my life!! I weigh 2 times a week. Saturday morning is my official weigh in. Then Tuesday or Wednesday I weigh again. I can live with this!!!

Good blog!!! Hope you have a great day!!!

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LEAKAY59 8/23/2011 6:31AM

    I'm a weigh every day gal, Kirk. I believe it's just like everything else here at Spark, a personal, whatever-works-for-you piece of the larger puzzle. I weigh every morning after my first trip to the bathroom, always in just my nightie so there's no food intake yet. It works for me, to catch the small changes before they become huge problems, just as the study you quoted found. To each his/her own, and Spark On!

P.S. We live in a ground-floor apartment, LOL!

Comment edited on: 8/23/2011 6:32:53 AM

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FITANDFIFTY2 8/23/2011 2:09AM

    I weigh every morning, same time. Yes, there are fluctuations, but I am aware of them. I just prefer to stay on top of it and it works for me. I am 8 years plus on maintenance (after losing 157 lbs)... so I know there are lots who might not agree with me,, but it is a plan that I can live with. Have a wonderful day! emoticon

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Pandora...who knew?

Sunday, August 07, 2011

I'll be the first to admit I'm no early adopter. I'm also not the most patient cat. I've been waiting patiently for Samsung to release the Player 4 stateside (was to be here in the spring) but now that Apple is sueing over said device I had to get creative. Looked for something that had most of the features of the Player 4: Android OS, GPS, music player, Wi-Fi, a good camera and at least some video. Found it all in the HTC Hero and got one cheap online.

This is my 1st smartphone (see above) and I don't forsee ever activating it considering the ease of finding hotspots. Actually, I think my LG is pretty smart, just not this smart. I'm seriously impressed! Downloaded an app called Runtastic and it's...well fantastic. Now I can run, bike, etc where ever I choose instead of taking time creating maps from and guessing. Just hit start and go! Then I remembered this thing called Pandora and downloaded that. More awesomeness! Loving my Crystal Method channel. Already got me through a bike workout tonight and I really thought I was done for the day, at least that's how I felt, but there I was sweating to the beats and enjoying it. Still looking forward to Samsung's Player 4 but now there's no hurry. There's even a cool Sparkpeople App. Rock on!

  Member Comments About This Blog Post:

DDOORN 10/3/2011 9:02AM

    Love Pandora! It's always on my pc at work!

The main channel I created for myself is called: Jazz - Folk - World Favorites


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DRB13_1 8/23/2011 2:11AM

    Love Pandora! emoticon
Keep sweating! It's the fat cells crying (and melting). emoticon

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    Very cool! emoticon emoticon

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-AMANDA79- 8/10/2011 9:40AM

    My iPhone is my best friend. The music, the food tracker, the exercise apps, etc. I think everyone who is trying to get healthy should have a smart phone!

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CHUBBYSELF 8/10/2011 8:47AM

    I love pandora...and if you have an ipod jack in your car you can hook your phone to it an play pandora through your radio!!! This is especially helpful for long drives!

Glad to hear you love your phone!

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ERNOINACTION 8/8/2011 11:45AM

    Love pandora!! Welcome to the smart phone world.

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BLACKROSE_222 8/8/2011 11:29AM

    Wow, that sounds really cool.

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LOVESLIFE48 8/8/2011 7:39AM


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SEANDA 8/7/2011 11:41PM

    LOVE Pandora!! I have stations for my every mood and need. :)

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CAROLINA_KOUKLA 8/7/2011 11:20PM

  I loove Pandora too! :O)

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