GEEKYGRANDMOMMY's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=GEEKYGRANDMOMMY GEEKYGRANDMOMMY's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Week 1 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5752707 Today begins week 2. <BR> <BR> Last week went well. I controlled myself. I logged my food and that helped to make me aware of the one bite here one bite there food. One chicken nugget. 43 calories. One more. 86 calories just from a little bite. <BR> <BR> One big change this week. Don't eat from the grandchildren plates. <BR> <BR> <em>4</em> Mon, 4 Aug 2014 07:56:45 EST The 90 Day Challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5750169 The weight lose challenge is back at the gym. I won that local challenge two years ago. <BR> <BR> Now I need to lose that weight again plus some. <BR> <BR> Should I join the challenge again? <BR> <BR> Yes: <BR> If you win you get your own locker. No more sweating things in my car. <BR> <BR> No: <BR> You have to submit a before picture with hardly any clothes on. Do I want to submit a picture of me in a bikini? <BR> <BR> Yes: <BR> I lost weight last time. Maybe this is the motivati... Thu, 31 Jul 2014 07:40:11 EST My very slow jog http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5613011 I finally worked up the courage to go out for a jog. <BR> <BR> What a bad day to be brave. <BR> <BR> COLD, windy, freezing rain. <BR> <BR> I went out to the golf course. Surely no one in their right mind would be out there golfing. <BR> <BR> I took a lot of short cuts across the course making the run only two miles. <BR> <BR> Too long. <BR> <BR> I am exhausted. <BR> <BR> But I made it and my heart is beating at a normal pace. <BR> <BR> <em>26</em> Sun, 2 Feb 2014 12:19:08 EST No more heart problems. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5611274 After several months of heart problems, the doctor finally fixed my electrical system. <BR> <BR> Today was the first day I went all out at the gym. Strike class! A combination of kick boxing and athletic drills with a weighted 6 pound pole. <BR> <BR> I stopped several times during the class just to make sure my heart beat would return to the normal rhythm. <BR> <BR> Success. <BR> <BR> I do believe I have a healthy well behaved heart. <BR> <BR> I think I will try running tomorrow. Fri, 31 Jan 2014 14:52:21 EST First run http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5574490 My first run in a month. <BR> <BR> I got up early and ran the golf course. Nine holes, not eighteen. <BR> <BR> <em>278</em> <BR> <BR> My first run in a month. <BR> <BR> From the house, I start off uphill. I think if I can do this first hill, that would be great start. <BR> <BR> <em>312</em> <BR> <BR> I did it. I am on the golf course now. Downhill. <BR> <BR> <em>410</em> <BR> <BR> Doing great. Ninth hole coming up. And it is all uphill. <BR> <BR> <em>198</em> ... Sun, 29 Dec 2013 10:32:00 EST Texas Roadhouse http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5573886 My son who is visiting from Boston went to the gym with me this morning. <BR> <BR> We took a step class. I love that class because you have to use your brain to think what comes next and the time goes by fast. <BR> <BR> I struggle with some of the moves and it takes me forever to learn a routine. My son, on his very first class out-stepped me. Then he went for a swim. <BR> <BR> We went to lunch after class to the Texas Roadhouse. <BR> <BR> I had a chicken salad with no eggs or bacon an... Sat, 28 Dec 2013 15:18:26 EST Day 1 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5555227 Last year I entered into a 90 day weight loss challenge and won. <BR> <BR> I am back to where I was last year. I am a statistic. I am one of those people who lose weight and then just gain it right back. <BR> <BR> Today is the beginning of yet another healthy life time change. Not 90 days. A whole lifetime of change. Mon, 2 Dec 2013 16:25:15 EST Over four months http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5554149 It started with just one day of not going to sparkpeople to log in my food. <BR> <BR> Four months and many pounds later I am back. <BR> <BR> Good days and bad days. <BR> <BR> My food will be logged. Sun, 1 Dec 2013 12:18:14 EST Birthday Cake http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5431981 I was looking for a birthday cake for my birthday. <BR> <BR> I love ice cream cakes and would love to get one from DQ or Baskin and Robbins, but it is over 100 here and both places are over 1/2 hour away. <BR> <BR> So I was at WalMart. Only a mile away and looking at cakes. I picked out a good one, Oreo cookie ice cream cake. Just a small cake. Enough for four. <BR> <BR> Now Penny was looking at the really big cakes all decorated with the latest characters from children TV shows. <BR... Wed, 24 Jul 2013 14:29:27 EST A lesson from a 3 year old. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5414468 Little 3 year old Penny, her baby sister Ellie and I were in my room this morning playing on the bed. (If mommy is reading this, we were not jumping.) Ellie decided she had enough and got off the bed and went into my bathroom. <BR> <BR> Not allowed! <BR> <BR> No babies in my bathroom. That is the rule. <BR> <BR> Ellie didn't like that rule. There are medications in bottles that make all kinds of fun noises. I turned Ellie out of the bathroom and told her no. She told me no back and w... Mon, 8 Jul 2013 14:28:13 EST A two hour fitness class http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5412518 Today there was a special two hour fitness class at the gym. They combined the three hardest classes into one. In I walk to do this crazy workout with a black eye, a brace on my hand and an angry red scrapped shoulder. I also had Monster Inc. bandages on my scrapped knee and elbow. (Thank you Penny for taking care of me.) There were close to 100 people there. Most people were young. Most under 30. There in the middle of the group was Connie and me. The only ones over 60. We just loo... Sat, 6 Jul 2013 16:02:39 EST Wipeout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5410729 I went for a jog outside this morning. It was only in the low 80s and good jogging weather for Texas. <BR> <BR> I was jogging along my usual 4 mile course feeling good about myself. Breathing not bad. No pain. Muscles feeling strong. I looked down at my Garmin to see my pace. I have been training at 12 minute miles. (Not bad for a 60 plus woman.) When I looked at my pace it was 10:42. 10 anything is great! I couldn't believe my eyes. I looked again and was smiling very smugly to m... Thu, 4 Jul 2013 14:52:19 EST She did it again. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5408965 That Maggie!!!! <BR> <BR> She found baby bunnies. Just born. <BR> <BR> She will not leave the bunny borrow alone. She already has gotten two babies. I can hear at least one more baby crying in there. <BR> <BR> Maggie chased the mommy bunny out of the yard so the babies that are left have no mommy to take care of them. <BR> <BR> Nature is so cruel. <BR> <BR> <em>172</em> <em>338</em> Tue, 2 Jul 2013 20:55:40 EST September 22nd http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5407415 I registered for a 5K race on September 22nd. <BR> <BR> My daughter and her husband are jogging in this race too. <BR> <BR> Who will have the best time? <BR> <BR> Jacobe, being a man has the advantage. <BR> <BR> Beth and Jacobe are half my age. Again an advantage. <BR> <BR> I better start getting serious about my fitness. <BR> <BR> Weight first. No reason to carry extra pounds for 3.1 miles. <BR> <BR> So, here I go!!!! <BR> <BR> Let the training begin. <BR> <BR> <em>312</em> Mon, 1 Jul 2013 12:38:38 EST 3 days now http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5393478 This is the third day of this horrible sinus attack. <BR> <BR> My head feels like it is too heavy for my neck. <BR> <BR> My ears feel full. <BR> <BR> My face hurts. <BR> <BR> No exercise again. Tue, 18 Jun 2013 13:16:43 EST A cold front http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5390032 The instructor at my morning weight training class asked how everyone was enjoying our cold front. <BR> <BR> It did rain a lot last night and it was cloudy when I left for class, but I didn't really think the weather had changed that much. <BR> <BR> After class I looked at the outside temperature as I started my car. It was a cold front. It was only 92. <BR> <BR> <em>259</em> Sat, 15 Jun 2013 14:18:43 EST Another 90 day challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5387769 My daughter, son-in-law, his mother and I are doing another 90 day challenge. <BR> <BR> This one is not about weight loss. It is about making a plan and following it. <BR> <BR> Three points: <BR> Choose a healthy eating plan. <BR> Exercise. <BR> Change a habit. <BR> <BR> One point each day of successfully meeting your goal. <BR> Total of three points a day. <BR> <BR> At the end of 90 days, the winner has the most points. <BR> <BR> Two days down. Everyone is going strong. <BR> <BR> Thu, 13 Jun 2013 08:40:39 EST Step class http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5387138 I went to my step class at the gym. <BR> <BR> The step class is one hour long and you do three routines in that hour. Each week the instructor adds a new routine to start the class taking the place of the last routine. So the first week you attend class you learn three new routines, then after that you only need to learn one new and do two from the previous week. <BR> <BR> Now remember I was on vacation last week and didn't go to the gym. Add to that the instructor was out for three wee... Wed, 12 Jun 2013 16:11:55 EST A word of advice http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5385529 DO NOT!!!! <BR> <BR> Take a week off from exercise. <BR> Eat like a pig. <BR> Get up at 4:30 am to catch a flight. <BR> Get back, unpack, shop, do laundry and then go to the gym. <BR> And take an insanity class! <BR> <BR> DO NOT do this and <BR> expect to walk the next morning! <BR> <BR> <em>230</em> <em>230</em> <em>230</em> <em>230</em> <em>230</em> Tue, 11 Jun 2013 08:19:50 EST Back from Detroit http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5384603 I had such a great visit with family. <BR> <BR> I miss everyone so much. <BR> <BR> I ate so badly. I only ran (jogged) twice. <BR> <BR> Back on the healthy wagon. <BR> <BR> Mon, 10 Jun 2013 13:26:18 EST 5 pea pods, 2 green beans and a tomato http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5366976 It isn't even Memorial day and already I have a harvest. <BR> <BR> In New England I would not even plant my garden until this weekend. <BR> <BR> Here in Texas I am getting veggies for dinner. <BR> <BR> Granted a small dinner, but a dinner none the less. <BR> <BR> <em>373</em> Fri, 24 May 2013 18:56:34 EST Fun with family http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5353867 <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1345234981.jpg"> <BR> <BR> I never put a picture on a blog before. I thought I would give it a try. <BR> <BR> We had a great time on a horse ranch last night. A beautiful ride through a wooded area where the honeysuckles were just starting to bloom. It smelled so good. Sun, 12 May 2013 09:42:44 EST Day 89 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5349544 This is a first. <BR> <BR> I am so excited. <BR> <BR> May 8th. <BR> <BR> 8 days into the month and I still am at 100% correct on the trivia leader board. I thought I was going down on the question of how much sugar was in a can of soda. I have had that question before and have guessed wrong again and again. But this time!!!! I got it right!!!! <BR> <BR> Hmmmmm. I wish I could remember what I guessed for next time. <BR> <BR> <em>222</em> <em>262</em> Wed, 8 May 2013 08:55:06 EST Day 88 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5348371 Almost there. <BR> <BR> 88 successful days of being healthy. <BR> <BR> Final weigh in. May 9th. <BR> <BR> <em>192</em> Tue, 7 May 2013 09:10:25 EST Day 87 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5347520 3 more days and the challenge will be over. <BR> <BR> I have already reached my goal and this last week is giving me the motivation to be accountable for my eating and work outs. <BR> <BR> I really didn't want to go to the gym this morning, but went anyways. Now I am happy I did. <BR> <BR> I will need another 90 day challenge to maintain. <BR> <BR> Mon, 6 May 2013 14:22:56 EST Day 86 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5346278 My son in law is out of town. <BR> <BR> Sunday school is over till September. <BR> <BR> My daughter and I brought the 3 1/2 year old into church with us. <BR> <BR> We sat front and center so she could watch. <BR> <BR> I am pretty proud of her. <BR> She sang with us. <BR> She prayed the Our Father with us. <BR> And followed along in the bible while the readings were being read. <BR> <BR> She is really growing up. <BR> <BR> <em>458</em> <BR> Sun, 5 May 2013 13:21:56 EST Day 85 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5345399 We went out to dinner last night and I had red fish. I am not sure what kind of fish that is, but it was good. I had veggies with it and it was a very good meal. <BR> <BR> I am happy with my choice. <BR> <BR> The people at the next table over had some kind of meal where the fish and fries overflowed the plate. <BR> <BR> They were happy eating. I remember when that was the kind of meal that would have made me happy too. Sat, 4 May 2013 14:58:44 EST Day 84 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5344492 I was weak last night. <BR> <BR> Grilled chicken on the grill. It was so good. I had more than I should have. I did calculate my calories and I was barely under the high number for the day. <BR> <BR> It could have been worse. I could have gone back to my old habits of thinking "Oh well, it was a bad choice so I can eat whatever I want for the rest of the day." <BR> <BR> I did good. <BR> <BR> <em>204</em> Fri, 3 May 2013 14:25:26 EST Day 83 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5343324 I went to my weight class last night and upped my weights. <BR> <BR> I need to get more muscles, or so the personal trainers at the gym say. <BR> <BR> I am feeling a little sore this morning, but it is a good sore. Thu, 2 May 2013 13:50:10 EST Day 82 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5342052 Eight days to go and I weighed in. <BR> <BR> Drum rolls please...... <BR> <BR> I not only reached my goal weight, but I lost and extra .3 pounds. <BR> <BR> They have a machine that measures not only how much fat you have but also where the fat is. When I started I had the most extra fat in my belly. Now, the extra fat is belly and arms. What that means is I lost a lot of belly fat. <BR> <BR> So now, according to the machine, my new goal should be to add more muscle to my arms. Other m... Wed, 1 May 2013 13:41:41 EST Day 81 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5340840 Oh my gosh, sparkguy read and commented on my blog!!!! <BR> <BR> Holy Cow. I am soooooo motivated to continue my new healthy lifestyle. Tue, 30 Apr 2013 13:58:33 EST Day 80 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5339481 Almost there. <BR> <BR> Only 10 more days. <BR> <BR> I can't believe how many times it was the challenge that kept me from eating something that I know I would feel bad about the next day. <BR> <BR> How many times I went to the gym when I really didn't want too. <BR> <BR> For me, I WON this 90 day challenge, no matter what the end results are. <BR> <BR> <em>205</em> Mon, 29 Apr 2013 12:49:45 EST Day 79 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5338260 I have been taking a weight class since January. <BR> <BR> The instructor yesterday said it was time for some of us to up or weights. That we were to work to break down. To complete the whole class was not the goal, but to work our bodies hard so we could get stronger. <BR> <BR> I have a hard time finishing the class, but I do finish. I am not ready to up my weights yet. <BR> <BR> Then we started using the tube stretchy bands. The are colored coded. Yellow being the easiest and purple... Sun, 28 Apr 2013 13:07:29 EST Day 78 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5337056 We went to the cutest restaurant last night. <BR> <BR> A fish place. Featuring craw fish and frog legs and alligator. <BR> <BR> I had the salmon. My daughter had the tuna. One son-in-law had craw fish and the other alligator. All the food was delicious. I had grilled veggies with mine. <BR> <BR> I didn't have a drink. I didn't have cheesecake for dessert. I did have a small taste of each though. My first taste was chocolate cheesecake. So good. My second taste was snicker cheesec... Sat, 27 Apr 2013 07:36:51 EST Day 77 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5336497 I went out to lunch with my son-in-law and grand daughters. <BR> <BR> We went to Buffalo Wild Wings. (His choice.) <BR> <BR> I had a chicken salad and was not even tempted by the fries. Although they did have a burger with sausage on top of it that looked really interesting. Probably about 1000 calories. <BR> <BR> No. Not for me. <BR> <BR> We are going to a Louisiana restaurant for dinner tonight. He wants Cajun craw fish. I am looking forward to salmon. <BR> <BR> Fri, 26 Apr 2013 15:02:20 EST Day 76 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5335364 My son-in-law is here in Dallas for work. <BR> <BR> He is staying a couple of extra days for a visit. <BR> <BR> I think we may have to go ice skating. The grand daughters love to watch ice skating on tv and the three year old wants to try it. I can't take her and the baby by myself. <BR> <BR> Oh Derrick, dear son in law, do we have a surprise for you. <BR> <BR> <em>196</em> Thu, 25 Apr 2013 13:40:07 EST Day 75 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5334242 Weighed in today. <BR> <BR> Two weeks left to lose 2 pounds. <BR> <BR> I can do that! Wed, 24 Apr 2013 14:16:40 EST Day 74 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5333012 My computer keeps freezing on me. <BR> <BR> But mostly on this website. <BR> <BR> Something to do with the adobe reader. <BR> <BR> ugh!!!!!!! Tue, 23 Apr 2013 13:31:11 EST Day 73 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5331844 I keep having this dream of me dead. <BR> <BR> I am laying in a coffin. (I look really good for being dead.) <BR> <BR> I looked on line to find out what this could mean. <BR> <BR> It appears I am saying good bye to my old self and moving toward my new self. <BR> <BR> Now, here is my concern. <BR> <BR> Am I moving toward being healthy or moving back toward my old ways? <BR> <BR> I have been eating healthy and exercising for 73 days. It could mean my sub conscience is telling me my old ... Mon, 22 Apr 2013 13:55:26 EST Day 72 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5330565 Sick today. <BR> <BR> Staying in bed and watching all movies. Sun, 21 Apr 2013 12:14:56 EST Day 71 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5329692 I went to the gym today for my workout and weigh in. <BR> <BR> The scale was not there. The gym was using it for employee's physicals. <BR> <BR> <em>39</em> <BR> <BR> No weigh in this week. <BR> <BR> But I did get my workout done. <BR> <BR> <em>41</em> Sat, 20 Apr 2013 13:13:16 EST Day 70 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5328657 My daughter had to work late yesterday so I didn't get to the gym. <BR> <BR> <em>39</em> <BR> <BR> I had to take my car down for service this morning and the order write up guy had to do a complete inspection before he could write up the simple recall that was the reason I was there. <BR> <BR> Man, once they get you in the shop, they want to see how much they can fix. <BR> <BR> Long story short. <BR> <BR> I missed my morning kickboxing class. <BR> <BR> Missing two workouts in a row ... Fri, 19 Apr 2013 11:42:19 EST Day 69 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5327703 A woman in the 90 day challenge who was struggling with losing even a pound came out of now where and lost 8 pounds in 6 days. <BR> <BR> I have been slowly losing only 1 - 1 1/2 pounds a week for 69 day. <BR> <BR> I should be happy for this woman. What a great success in her weight loss journey. <BR> <BR> But I am not! I am thinking not fair. <BR> <BR> I couldn't lose 8 pounds in 6 days if I didn't eat a thing at all during that time. <BR> <BR> Oh, I will just have to fight that littl... Thu, 18 Apr 2013 14:26:48 EST Day 68 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5326468 I went to my step class this morning and there was a new instructor. <BR> <BR> I didn't get any of the routines. <BR> <BR> Not a fun class today. <BR> <BR> Hopefully I will do better next week. Wed, 17 Apr 2013 13:08:14 EST Day 67 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5325421 Everyone is sick. <BR> <BR> Not a fun day today. Tue, 16 Apr 2013 15:49:20 EST Day 66 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5324109 <img src="http://photos-ak.sparkpeople.com/nw/1/2/l1244162473.jpg"> <BR> <BR> Penny after the superhero ran. <BR> <BR> Rooooaaarrrrr! Mon, 15 Apr 2013 14:21:33 EST Day 65 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5322793 Going to see the Veggie Tales Live this afternoon. <BR> <BR> I can't wait. <BR> <BR> My grand daughters are excited too. Sun, 14 Apr 2013 12:43:28 EST Day 64 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5321919 The gym had a fun run for the kids this morning. <BR> <BR> 1 1/2 miles with obstacles along the way. <BR> <BR> My grand daughter. Age 3 1/2 ran/walked the race. <BR> <BR> She had so much fun with the obstacles. <BR> <BR> A great way to start the day. Sat, 13 Apr 2013 15:06:25 EST Day 63 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5320899 Weighed in a day early this week. <BR> <BR> Lost another pound. <BR> <BR> Four weeks to go. <BR> <BR> 4 pounds to lose. <BR> <BR> Yay for me!!! Fri, 12 Apr 2013 13:55:03 EST Day 62 of 90 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5319329 Went to my step class yesterday. <BR> <BR> It was a cold, windy, rainy day in Dallas. <BR> <BR> People in Dallas don't drive in the rain. Good thing. They drive like little old ladies when they do. <BR> <BR> <em>246</em> <BR> <BR> <BR> That is funny. I am a little old lady. <BR> <BR> When I got to my step class which usually has 40 to 50 ladies there, there were only two woman waiting for class to begin. Then it happened. A new instructor. I must have missed the announcement... Thu, 11 Apr 2013 08:04:30 EST