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HAPPY FRIDAY!!!! W1D5 / 10 Weeks to SCALE BACK!

Friday, January 28, 2011

Big Band went great last night - if I ever get around to it I'll post the pictures my DH took of how ridiculous the shoulders/neck area of the jacket looked on me. And it was kind of bulky, too, not just big. There's a picture of me sitting down and I look awkwardly enormous but with a little head and skinny legs. HAHAHA.

Today is not a gym day, I will be doing some yoga and stretching at home. I'm looking forward to heading STRAIGHT HOME after work. :)

Tomorrow I need to get in an aquajogging workout at some point, but I'm just not sure when I'll be able to go. I still don't know about the whole swimming lessons situation. I think I'm gonna try to go in the morning and if the pool is a flop do something else, but at least I'll learn about the situation at that time of day. I have someone visiting me from church at 10:30AM, and then sometime after 11AM my friend from work is meeting me and we are going to go to this thrift store she found that has all clothing items $1! WOOT. She and another pal went there last weekend apparently and thought of me. I think it'll be fun.

I'm gonna make homemade pizza this weekend w/ anchovies on it. My lovely DH bought anchovies and has been wanting to do that. I've never had anchovies, but I've eaten sardines, so I'm open. HAHA.

My scale was UP this morning, but it was the morning after a splurge meal and then I stayed up too late watching Bully Beatdown on MTV. MTV2? It's amazing. People send in tapes of these horrible bullies, they go and make sure they really are douches and then they offer them $10K to fight an MMA fighter in a cage match. If they win they get to keep their money. First round in grappling, they start with $5K. For every time they have to tap out in 3 min, they lose $1K. Second round is kickboxing and they have to not quit, get KO'd, or have the ref stop the match.

Of the episodes I watched, only ONE DUDE got any money and that's because he outlasted the beatdown in the 3 min kickboxing section... somehow... HAHA. In a way it was nice cause he got beatdown for the full 3 minutes, whereas a lot of other dudes quit after 20 sec. Anyway, bullies suck and it was fun to watch those cocky jerks get the crap beat out of them.

  
  Member Comments About This Blog Post:

MARLIE13 1/30/2011 7:05PM

    The bully beat down...that's just awesome!

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PHOTOTEE 1/30/2011 2:29AM

    Hello!
Its good to be back.Glad to see your doing well. If you have any maintanence tips that wuld be awsome.Read my blog"Walk of shame"

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SKYFYRE 1/29/2011 1:14AM

    you find the most interesting things, Dana! Bully Beat Down?! LOL!
Keep up the workouts and kick bootie in the Scale Back program!

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BRUIN2 1/28/2011 10:34PM

    Oh man. The caesar salad I had at our anniversary dinner totally had anchovies in it...and it was sooooo good!! What are you going to do with them??

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NATURALLYME126 1/28/2011 10:02PM

    I LOVE thrift store shopping!! I probably will go again in the spring. Hope you have fun with your friends! :0)

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MBSHAZZER 1/28/2011 11:53AM

    OMG, that sounds like an awesome show!!

Sounds like you have a good weekend planned. Hope you figure the pool thing out. And I am looking forward to the big band pics!

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MDTWEETY 1/28/2011 10:26AM

    "I look awkwardly enormous but with a little head and skinny legs. "... LOL!
Wow, that show sounds hilarious! The things they come up with to put on TV. I will have to catch it sometime - what time is it on? I'd love to watch bullies get their asses kicked! Maybe that's why I like my kickboxing classes so much! I'm like..."BRING IT!" Lol. :)
I hope you score some great $1 finds at the store! Have a good weekend.


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Schedule FAIL. W1D4 / 10 weeks to SCALE BACK!

Thursday, January 27, 2011

SO................

there's a stroke work and conditioning class on Tue/Thu morning at 5:30-7am:

"The class is designed for Master Swimmers and triathletes needing distance and endurance workouts, as well as recreational swimmers interested in lap swim workouts. Must be able to swim consecutive laps."

I got there a bit after 6, the pool was JAM PACKED, sharing lanes, swimmers lapping in every direction.

MW AM, there's that Power Boot Camp class I almost did at 6AM. Or I should say, tried once.

So morning workouts are officially SCRAPPED. If I'm gonna be hitting the gym nearly every evening to get in my aquajogging, I will not be wanting to wake up early as well (to potentially do split workouts w/ ST in the AM or something).

SO!

Next week's schedule w/ specifics:

M- directly after work/during DH at volleyball? - 5min warmup, 2 sets of 5x1:30 hard (30 sec easy recovery - 2min easy between sets), 5 min cooldown - total : 32min - 15min ST min
T - after teaching zumba 6-6:30, so in pool 7-7:30? - 5 min warmup, 6x2:40 hard (30 sec easy recovery) 5 min cooldown - total : 28 min
W - directly after work/before Big Band - 5min warmup, 5 min stretching - 30 min steady state - 40min total
Th - Flexibility Day - do yoga podcast before teaching Zumba? can I find a place for that?
F - Head to gym after work, do ST/stretching until after 6PM (Special Olympics get the pool 4-6 on Friday) - 5 min warmup - ladder, 1 min easy between intervals of 1-4 min hard and back down before 5 min cooldown - total : 32 min
S - ?!?!? Pool doesn't open until 8AM says "SWIM LESSONS" on schedule 8-12:30, there's a pool class at 9:30 - check it out at 8AM to see if I can aqua jog during swim lessons? Ask someone before Saturday? Otherwise, will need to be an afternoon/evening workout - 5 min warmup, 4x5min hard (1 min easy recovery) 5min cooldown - total: 34min
Su - REST!

Scheduling with the pool = pain in the butt. Looks like I'm possibly going home on Monday after work to see my DH before he goest to volleyball, will definitely be later coming home on Tuesday being forced to workout AFTER zumba and PM Boot Camp Class (hopefully leaving the gym shortly after 7:30PM!), and Wednesday I have Big Band so I'm never home until after 9PM, Thursday is easier because no pool time, so leaving work at about 6:30, home by 7, Friday tricky, hopefully home by around 7:15.....

So yeah. But no waking up early, so there's that!!! So hopefully I will make up for the later arrivals by being able to stay up a bit later.

But today this is what I did - I was dressed for the ST floor - figured I would knock that out before aquajogging anyway - so I headed there for 15min, went upstairs, did a set of crunches, and then got on an arctrainer for 20min. DONE. I got in a workout, burned about 400 calories, hit biceps (2 sets 21's w/ 20 EZ grip), shoulders (2 sets overhead presses w/ 20lb dumbbells), tri's (2 sets overhead tri extensions w/ 15lb dumbbells), chest (2 sets bench press w/ pre set barbells 1st set 30, 2nd set 40 - will work again w/ 40 and we'll see from there!), back (2 sets bent over rows w/ 30 then 40 preset barbells I think) So I think I got a fairly well rounded upper body workout in 15min. Then I headed upstairs in my chucks to get on the arctrainer for 20 min. It doesn't tax my achilles as long as I'm keeping good form or whatever, but I can tell staying on too long is bad news for it. So 20min and good. Foam rolled my IT band and calf and hamstrings before calling it for the day. - total 38 min and 400 calories burned.

Tonight is my 1st gig w/ the Sentimental Journey Big Band. :)

  
  Member Comments About This Blog Post:

HALFWEIGHT 1/27/2011 9:03PM

    Awesome day! You overcame an obstacle and ended up with "total 38 min and 400 calories burned". Wow! For a day that didn't go as planned, you certainly attained a great result. You rock!

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SKYFYRE 1/27/2011 8:00PM

    I can't do mornings anymore. It takes too much out of me! New schedule sounds sound, but you will only know when you try it out! YOGA! Oooh goodie!

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SEEHOLZ 1/27/2011 4:28PM

    I totally can relate! One reason that it's so hard to get into a regular swimming routine for me is the scheduling conflict- they have lap swim 5:30-7:40am or at 8pm... really? The Master team is at 5:30am, but about 25 min away- at another YMCA, so that would add almost an hour of driving- for what?

So I stick with 7pm deep water classes and push it and drive to an older pool about 15min away that is open till 8am on Tuesdays- I can only do M or T, because I am teaching W/T/F.

All you can do is try your best with the resources you got!



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MDTWEETY 1/27/2011 1:11PM

    Good luck tonight!
Hey, what are the yoga podcasts you refer to? :)
Have a good day!

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ETTEZEUS 1/27/2011 12:06PM

    I like that you were able to change your plans...how can that be a fail? If you just scrapped them altogether, now that, would be a fail!

Way to go Dana!

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SIGNALSELLER 1/27/2011 10:46AM

    This is definately not failing. You persisted, made a new plan and got in your workout.
emoticon

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MBSHAZZER 1/27/2011 10:43AM

    Dana, I would NOT call this a fail. It's instructive to know what works for you. When I was in grad school & working full time, I tried to do the split workout thing and it did not work. Unless you have no other interests in life, it's very difficult to spend ALL of your free time on working out!

And I totally agree on scheduling the swimming... it's the #2 reason why I don't swim for exercise (#1 reason being that I'm always cold! LOL!).

Enjoy the big band stuff!

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W1D4 / 10 weeks - Getting into the NEW ROUTINE

Wednesday, January 26, 2011

It's going to take some time... but I'm working on it.

Went and did my 30 min of aqua jogging last night, but I'm still lacking Strength training from my plan.

I forgot I had removed my chucks from my gym bag to wear last weekend so I didn't have any proper shoes to go on the ST floor with - I could have done some at home, but I didn't. I did get in a great aqua-jogging workout and stretch afterward! :)

Then I headed to the weigh-in place for Scale Back Alabama and registered our team. YAY! The scale there was a little on the nice side I think, but I weighed at home this morning and I AM less (1.5lbs) than I weighed on Saturday. YAY! Granted, it's still in that same 5lb window I've been maintaining in for quite some time now, but more IN it than just over the top of it. I'm hoping that the encouragement and accountability of being in this Scale Back Alabama challenge will really finally get me OUTTA HERE.

Today I'm doing yoga at lunch - it's a 20min yoga class. I think I'm going to start doing pre-bed yoga w/ the yoga podcast I love on my iPod and get a new one when I need to. Not everyday, specifically on Thursdays, which is the stretching and flexibility day of my Pfitz program...

OK - the end for now.

  
  Member Comments About This Blog Post:

SEEHOLZ 1/27/2011 9:57AM

    Just so you know- I did one of those Pfitz workouts--- soooo good!

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SKYFYRE 1/27/2011 3:15AM

    Great!!! Have fun withe the Scale Back efforts!

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KSGROTHE 1/26/2011 6:38PM

    emoticon on your loss and getting in the aquajogging!

Good luck with the Scale Back Alabama challenge! emoticon

- Karen

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MBSHAZZER 1/26/2011 11:31AM

    How does a yoga podcast work? I am intrigued...

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Scale Back Alabama! W1D1 / 10 Weeks

Monday, January 24, 2011

So, I'm not sure actually if I will officially be on a team. Something I hadn't considered when we were getting prepared was that I might not be in Alabama in 10 weeks. Chances are I will be, but let's say job hunting moves quickly for my DH AND he gets a great offer somewhere far away - well guess what, we're taking it! So they don't allow substitutions so my team has to figure out if they want to keep me or not. hahahaha. But either way, I'm going to follow along as though I'm part of the team because I really need to get it together!

Last week was TOM and also this pre-scale back alabama feeling of "who cares" cause we're not started yet anyway. Well - I fought back the who cares a bit over the weekend, and I've been bouncing around the same 5lb range for ages now and I'm still in it. In my few weeks of getting really buckled down for a while there before I got frustrated with my injury and started whining and throwing in the towel a bit, I got to the bottom side of that 5lbs, but didn't leave it. Anyway, now I'm back near the top of where I've been lately and it's annoying. I'm sick of it!

I saw this great format posted in my pal ANEPANALIPTI's blog, so I'm stealing it:

WHEN THINGS FEEL "OFF"

Option A:
Is something missing?
What is it you want?
Write it down :_________________________
What is keeping you from getting it? ____________________
What can you do to get it back?
A._____________
B._____________
C._____________
DO EM.

Option B. - give up - aka, not an option.

Something is missing - running.
What do I want? to run again.
Keeping me from getting it? my injury
What can I do to get it back?
A. RECOVER MY INJURY!
B. Keep fit while I recover
C. Eat well while I recover

These are my options as running right now is NOT an option, but I gotta get back to it and I have to do some things to help me not veer completely off track. I was so happy to have my gym membership post marathon because I knew what happened last year when I was injured post marathon and couldn't run - I became a marshmallow slug. Well, this time I got a little eager I think. I could feel the "IHAVEN'TWORKEDOUTYET" killing me that week post marathon, wasn't taking my weird achilles seriously, and started XT too soon I think. Or the wrong kind. I didn't even wait a full week.

So then I was doing stuff that was mildly aggravating it on a semi-regular basis still and preventing a quick recovery I think. So after the big massive snow and I helped bucket the driveway clear, I declared I needed one week of complete rest. After that week, I felt perfectly fine.

Then we come to the post from Thursday about AquaJogging on Wednesday night. :) WOOT! Then this past weekend - I danced toolong/hard on a hardwood floor w/ flats on and/or barefoot. My PF is not happy w/ me and I'm feeling my achilles a bit. BOO! So anyway, I slept in my homemade strassburg sock the night after and it got much better so I think I'm ok to keep working on a gentle comeback.

Now that I know aquajogging is feasible and works for me, I am planning to begin this plan from Pfitzinger (runningcoach) for a nine week water running plan to stay in shape while injured.

pfitzinger.com/labreports/9wkH2O.htm

It's several days of the week, but the workouts are not crazy long - for most of the plan they only get over an hour on Saturdays, which is do-able. I used to do long runs up to 5+ hours during marathon training, so I know I can devote the time! :P I think following the plan will also ensure I get back into a regular workout program, but without being too hard on myself since the workouts are gentle where I need them to be. I am going to figure out a complementary Strength Training program to go along with these workouts since it only really covers cardio. Since I'll have to be at the gym to do the aqua-jogging, it makes sense that I should take advantage of the weight equipment as well.

I do plan to start teaching Zumba at my work in February (next week!) but I will be sure to demonstrate modified moves when needed so that I can fall back to those if there is anything particularly wrong for me to do these days, and I WILL be wearing shoes! I learned that lesson twice now! :P Apparently I am quite hard-headed about some things...

SO! There is my plan. Back to the lowlow 1200-1550 calorie a day diet until I can see what a calorie burn baseline the new program will give, and when I can estimate that I will see if I should be eating more.

Starting the program on Monday, so I will complete it at the same time as Scale Back Alabama. :)

This week:

M- core work at home, stretching/flexibility before bed
T- aqua jogging, 30min, ST 15
W- yoga at work, stretching/flexibility before bed
Th- aqua jogging, 30min (must be in the AM, band gig at night), ST 15
F- stretching/flexibility before bed
S- aqua jogging, 45min, Yoga at the gym? and or ST 20 min
Su- rest day

I like it. I did 31 min in my first aqua jogging session, so I know I can handle that long of a workout doing that, so I think this is a good start. The first week of the Pfitz program starts with workouts around 30 min all week - every Thursday is 30-45 min of flexibility, so I wanted to be sure to begin working on that this week so I can create a plan for what I want to do with that time.

I feel a million times better now just knowing I have a plan - now I need to get some specifics nailed down for this week's nutrition so I can go shopping this evening and really get cracking!

  
  Member Comments About This Blog Post:

SPARKLINGVIOLET 1/26/2011 1:51AM

    More and more of my Sparky friends are talking about pool-side activites. It makes me wish my gym actually had a pool! No. No. actually, it makes me wish I actually KNEW how to swim. :) LOL. Anyway, happy swimming! And great plan for this week!!! emoticon

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KASHMIR 1/25/2011 8:19AM

    PLEASE tell me he's applied for a job in Portland or Seattle or Eugene or Corvalis!!!!!

You are doing great! I love all your planning and how you really do stick with it.

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HALFWEIGHT 1/24/2011 8:17PM

    Glad you are using your brain to improve your body! It is always so tempting to take risks when recovering from an injury, but the smart thing is to listen to your body, and find ways to stay active that will heal your body.

You are a great inspiration, and you make the spark sizzle.

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KSGROTHE 1/24/2011 2:52PM

    Great plan, and way to take it slow with coming back from the injury!
Keep up the good work! emoticon

- Karen

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SEPPIESUSAN 1/24/2011 12:20PM

    I'm glad you're doing what you need to do in terms of taking it easy now so that you can run full-force again someday! I know just what you mean too about that annoying 5lb range where even the bottom of it is higher than you want to be, but you keep bouncing up and down within that range - that is my life.

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SEEHOLZ 1/24/2011 12:13PM

    I am so going to use part of that plan! I soooo need to get back into the water and back to aquajogging-- so thanks Dana.

I really love your plan- it sounds very sound.


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MBSHAZZER 1/24/2011 12:10PM

    Dana, great plan! I'm glad the week of total rest did the trick! Just keep an eye on the achilles and be mindful of the need to scale back if something is aggravating it. I fall into the trap of, "Well, I rested, now it should be better!", LOL! But it sounds like all systems are GO!

Good luck with the job search! I know this has been a long and stressful process for the hubster!

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The Good, the Bad, and the Ugly

Thursday, January 20, 2011

So........ first the bad. It's TOM AKA Shark Week AKA Misery town.

Then the ugly - I hit a car. LAME. Of course it's my fault because I was the rear-ender and not the rear-endee, but when someone is turning and then all of a sudden NOT turning and there are no cars coming and no way to predict a sudden change in movement when you are being a smart driver and checking the oncoming traffic again.... ??? OK ok, so ideally I would have looked forward again before moving but I dunno, I guess I've always been more concerned with looking at oncoming traffic than the person in front of me who according to the last time I looked was taking off into no traffic. ? I didn't get a ticket, I'm fine, our car is really fine, his bumper got cracked, insurance will take care of it, yadda yadda. :( I just hate to be responsible for a raise in our rates for something so stupid.

One more ugly which is funny - I got the jacket I have to wear for my big band gig a week from today. It is a size 46 mens suit jacket in hunter green. HAHAHA. Also I have to wear a white button down shirt and a black bowtie. I don't have such a shirt so that will need to be remedied - I think I will try to borrow one from someone. I mean, if it doesn't fit it's not like it will matter because hello the jacket is enormous.

So now - the good! YAY! I got my gym membership settled to charge me instead of my BIL, and.... I AQUA JOGGED!

I checked the pool and I saw a few open lanes - and one was really three open lanes usually open for classes. One of those got closed when another lady came to swim laps and the far lane was now taken, but I just put on a belt and got in the pool like I knew what I was doing and started going!

I had read a bit before doing it to feel prepared and knowledgeable and it said to basically have form like you're running only hands in fists or straight to avoid extra drag for the upper body (mainly so the upper body can keep up w/ the lower body and try to achieve closer to a normal stride rate). The only thing I was uncertain about was my feet... I kept them dorsiflexed mostly and so today I read to see if that was right and a couple of sources said to keep flat feet or to try to keep your feet like they are when you run, so I think I was close enough. I did a 30 min workout! And burned 315 calories! WOOT! I will be doing that again. I think I'm gonna try to rig my MP3 player to the top of my head though - it was significantly more enjoyable when a good song came on the pool radio (Like Michael Jackson's Rock With You!) but mostly that didn't happen. hahaha.

OH the buffet was ok. I did good with the meal type food, but also had dessert which was amazing, but then I didn't eat much the rest of the day so overall I feel good about how I did.

  
  Member Comments About This Blog Post:

SPARKLINGVIOLET 1/22/2011 1:47PM

    Booo on accidents! Yaaaay on Aqua joggging.. I didn't even know that was thing!

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SEPPIESUSAN 1/21/2011 11:09AM

    Sorry to hear about your accident. Sucks that it's considered your fault when it wasn't really 100 percent your fault.

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SKYFYRE 1/20/2011 7:43PM

    Size 46?? Dana, where will you be, in a sleeve? You will surely get lost! Silly girl...
Yay on the aqua jogging! Glad you got in there especially when you aren't able to run, hopefully it will help rehab that AT of yours! Way to Go!

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KSGROTHE 1/20/2011 5:43PM

    emoticon on the aquajogging!

Keep up the good work! emoticon

- Karen

Comment edited on: 1/20/2011 5:43:55 PM

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SEEHOLZ 1/20/2011 3:09PM

    Wohoo on aquajogging! I know what you mean about the music-let me know how that works out, as I'm too cheap to buy a fancy water MP3 right now. Also, I'm not sure if it works well above the water- part of my hesitation!

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SWEATONCEADAY 1/20/2011 2:49PM

    great job with the pool jog. i have never tried it. i need to see you in this jacket. i totally picture a little kid wearing their dad's clothes lol. you are going to look so hot!

haha on shark week! maybe you can be a special on the discovery channel?

Comment edited on: 1/20/2011 2:50:14 PM

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MDTWEETY 1/20/2011 1:52PM

    Aqua jogging...fun! I've done water kickboxing and water aerobics, both included jogging. Next up: Water step aerobics!!!
Sorry you hit a car. Glad no one was hurt. Thank goodness. HUGS and hope the good outweighs everything else!

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WAVEDANCER7 1/20/2011 10:55AM

    I love and hate that you call it shark week. First, its love b/c its hilarious. And i LOVE shark week. But I hate TOM. So how can something i love so much be synonymous with something i hate? I'll get over it, bc its freakin hilarious.

Anyways, WTG on the aqua jogging. There's gotta be some way to water proof your MP3 player, or something! And that MJ song rocks.

I LOLed about the band jacket. Sounds sexy!

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CLOVERR1 1/20/2011 10:45AM

    Dana:

I wanted to thank you for mentioning SCALE BACK ALABAMA in one of your entries. I'm organizing a team here at the Decatur library! Am hoping this gives me the motivation and real time accountability I need to get moving on those extra pounds and slipped habits.

Comment edited on: 1/20/2011 10:46:32 AM

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KSIGMA1222 1/20/2011 10:39AM

    Have to try the aqua jogging!

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MBSHAZZER 1/20/2011 10:14AM

    Dana, sorry to hear about the rear-ending but that's why they call it an accident. Hopefully the premium raise will not be too steep!

WTG on the aqua jogging! And the gym membership!

And I am LOL at Shark Week. If my cycle is on schedule, I will have shark week during the marathon. I am NEVER on schedule, but hello, Murphy's Law, I'm sure this will be the ONE month that I am!

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DREMARGRL 1/20/2011 10:05AM

    Hiiiiii!! Sounds like you're having a busy winter. lol.
I would love to try the aqua jogging. That sounds great! I would have to drive about an hour to get to an indoor pool, so that's out. Glad you like it and hope it's convenient for you.
Have a good end of January and let's THINK SPRING!!!!!!!
XO MaryAnn emoticon Oh...well, you're the one in the pool. THINK SUMMER!
emoticonmmmmmm....... I LIKE THIS IDEA BETTER! emoticon emoticon emoticon

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