JMARISK's SparkPeople Blog JMARISK's Blog on SparkPeople, home of free diet plans and a healthy living community PiYo, Day 22 Honestly, I suffered this weekend. My good eating habits went out the window and I didn't do any of the PiYo workouts. Turns out, the medicine I started taking to start my cycle early did what it was supposed to do. That would explain why I was craving carbs like crazy throughout the weekend and felt so tired and unmotivated. It explains my behavior but it doesn't justify it. <BR> <BR> TOday it ends. I will be going out for a run with my friend. Hopefully we'll cram 5miles in today. I packe... Mon, 28 Jul 2014 10:03:56 EST PiYo, Day 18: Still Pushing it. It has been a bigger challenge staying on track during the 3rd week of PiYo, but I've been doing it! I only missed one day this week. Today I plan on playing catch up and going for a run. <BR> <BR> I did Define Lowerbody yesterday. I was soooo excited because I was noticing progress. There is one movement where you are in a tripod position (hands and one leg on the floor) and the hip of the raised leg rotates open. Sounds easy, but you have to do this while trying to keep equal weight on yo... Fri, 25 Jul 2014 06:46:31 EST PiYo Day 9: Milestone Achieved!!! Today, I ran 5miles!! That is the longest distance I have ever run in my life. It helped that the air was dry and I could breathe. I felt strong through most of the run. I even maintained an 11 minute/mile pace!! WHAT?! <BR> <em>312</em> <em>365</em> <BR> <BR> I feel like AWESOME-SAUCE! <BR> <BR> Tonight, I'm supposed to do Sweat, but maybe I'll do lower body instead to give my legs a good stretch. <BR> <BR> TOmorrow I'm running with my friend. We'll go a little slower. Then tomo... Wed, 16 Jul 2014 14:29:11 EST Day 7 PiYo: The Challenge is On! Getting through the PiYo workouts because it's own challenge this weekend. I was sore from the Sweat video I did on Friday, so doing the lower body workout on Saturday and Upperbody on Sunday was a struggle. My son actually made me do lowerbody on Saturday. He pointed to the mat and said, "Mommy, Yoga!" He then picked up the mat and placed it in front of the TV. I love him. Yesterday my friend, Caitlin, came over to try PiYo out. She loved it and will probably be ordering it when the weather... Mon, 14 Jul 2014 07:41:55 EST Day 3 PiYo Yesterday's lower body PiYo workout was awesome! I didn't feel like I was overexerting myself during the workout but I was still working up a sweat. After the 18 minute workout my legs were shaking and heavy, so I know I was doing it right. Throughout the day and night though I started feeling the worout in other parts of my body, like my pesky obliques! I can never get to those but I felt them last night and I'm feeling it today. <BR> <BR> I've also noticed a difference in my flexibility. I... Wed, 9 Jul 2014 08:10:49 EST Day2 PiYo Last night I completed day 1 of the PiYo challenge pack, Align. It was a 40 minute tutorial of the moves they use during the program and how to do them properly. There are some moves that look easy but are going to take some practice. I can't wait until I master them all! <BR> <BR> I was proud of myself for doing Align last night. It was so late and I was so tired. But then I went on my group challenge page on Facebook and looked at all the people posting about successfully completing Alig... Tue, 8 Jul 2014 11:27:38 EST Day 1 PiYo Alright, so the World Cup Challenge was kind of a bust. It lasted about 2 weeks though so I'm not going ot beat myself up. Now it's time for the 60-day PiYo Challenge! <img src=""> <BR> <BR> In an effort to keep myself on track this time I signed up to become a Beach Body Coach! I am super excited about this new venture. i was a little hesitant at first because I'll be selling stuff again but, unlike the Tastefully Simple products, I can... Mon, 7 Jul 2014 06:54:55 EST Day 21 World Cup Challenge: It's a Flop USA is going home. That's okay. That game was a total flop, not unlike my World CUp Challenge effort. I've been inconsistent working out at home, but my gym routine/running routine has been spot on. Go me! <BR> <BR> My mom called me yesterday to let me know that my PiYo pack has arrived. I'm super excited and have made my July fitness calenday based on the recommended workout order. To be honest, the calendar looks a little daunting. <BR> <img src=" Wed, 2 Jul 2014 11:03:16 EST Day 19 World Cup Challenge: Shot off target I'm scared to jump on the scale today. I don't know if I even will despite the fact that it is my weigh-in day. Hubby and I went to Philadelphia on Friday. That was the start of a weekend binge. We ate at a Brazilian steakhouse. I did pretty good there but it was still a lot of food and it triggered a 2500 calories a day streak. <BR> <BR> BUT I put my head back on this morning and I'm ready to get to work again. <BR> <BR> It's amazing how different I feel after gaining 4-5lbs. To think I... Mon, 30 Jun 2014 08:09:01 EST Day 12 WCC: Breaking Records! I just completed a 4.25 mile run in 45 minutes!!! WHAT?! The last time I ran that distance--2 years ago-- it took me over an hour to complete. <BR> <BR> Today, I completed week 8, day 3 of my 10k trainer. <BR> I went out a little earlier than usual to beat the heat. That tactic didn't work so well for me. It was still hotter than hell and most of the run was a struggle. My pace in general was good. I started at an 11 minute pace, but after 15 minutes of running I had warmed up to a 9:30 p... Tue, 24 Jun 2014 12:49:26 EST Day 7: World Cup Challenge Today has been a struggle to keep myself on track, but I'm doing it because I'm totally worth the fight! <BR> <BR> Thursday is technically a running day but I just didn't have the energy for it. I didn't have the energy for anything but I made myself go to the gym. I had no gameplan in mind, except to do SOMETHING! I was going to go for a leisurely walk and then come back and stetch, but there were a couple of guys in the gym doing their he-man workout and I decided to join them. I'm pretty ... Thu, 19 Jun 2014 13:05:57 EST NSV Sometimes I'll subconsciously play with the fat behind my knees when they're bent. But today there was nothing to grab! I can't remember the last time I felt back there. It couldn't have been too long ago. Anyway, doesn't matter. It's gone and I'm happy! <BR> <BR> I'm also noticing more definition in my tummy. I'm starting to get a little "v"! I'll try to post pictures tomorrow. <BR> <BR> Also I'm proud of myself for sticking with my World Cup Challemge. I'm on day 3 and I'm feeling great!... Sat, 14 Jun 2014 17:28:03 EST World Cup Challenge! Okay, so in all honesty I'm not a huge soccer fan. I can watch it, play it, enjoy it but I won't die if I can't get on a field. My husband on the other hand is bouncing off the walls waiting for the opening ceremony to begin in a few hours. I don't think he got any sleep last night, he's like a little kid the night before Christmas. It's so cute. <BR> <BR> Over the next 32 days my husband is going t obe extremely pre-occupied. Therefore I am taking this opportunity to start a habit I've bee... Thu, 12 Jun 2014 08:01:57 EST Took a few days off I haven't been to the gym or gone for a run since last week. I had a wonderful weekend with my family though, going downtown to do touristy stuff on Sunday and watching my husband play his championship soccer tournament on Saturday. But on Monday, I woke up and felt aweful. For those of you who have private messaged me asking if I'm pregnant, I can confidently say now that I am not--if you know what I mean... <BR> <BR> I was weak, dizzy and nearly collapsed while getting ready for work. I... Wed, 11 Jun 2014 08:00:01 EST It's picture time! I've been promising these pictures for a few weeks. I took them a few weeks ago when I was 165lbs, but the following week I ballooned to 170. I dind't want to post them then because I felt like I'd be false advertising my progress. <BR> <BR> BUT this morning, I weighed in at 166lbs! WHAT?! I weighed 170lb 2 days ago! It probably had to do with all the water I've been drinking. My doctor suggested that I drink Miralax for a week to get my system back on track. It's working and it's making me... Thu, 5 Jun 2014 07:20:28 EST It's Time to Confess I went to the doctor yesterday to figure out why I've been so tired and having issues with my digestive system. She ran bloodwork to see if my medicine needs to be adjusted. I'll get those results in a few days. At one point she asked me if I'm getting enough sleep. I totally lied and said, "Oh yes, plenty." <BR> <BR> I need to be honest with myself though, because I haven't been getting enough sleep lately and according to my doctor and a ton of articles on SP, not enough sleep can slow you... Wed, 4 Jun 2014 07:18:31 EST System is off The last few weeks my system has been off. I don't know why. I've been really good with my nutrition and working out consistently. It's weird. Maybe my medicine is off. I'm going to call the doc today and see about getting my blood tested. I've read that synthroid and coumadin can make you consipated at times. Taking them together is a double wammy. I hate, hate, hate taking laxitives. My mom is dependent on them and I refuse to go down that path, but I had to take one on Friday. It helped ... Mon, 2 Jun 2014 07:14:30 EST My run sucked, so...let's celebrate! I went for a run at lunch today. Man, is it humid! I don't perform well in heat and it showed in the numbers today. I was so frustrated with my time: 2.7miles in 30 minutes. I couldn't believe I was only averaging an 11 or 12 minute mile when lately I've been busting out 9:30 minute/mile pace. It was a struggle. <BR> <BR> After my run I went to yoga. That felt good. <BR> <BR> I could easily start to beat myself over my overall performance today, but instead I'm going to give myself props... Wed, 28 May 2014 14:30:30 EST My "Happy" Weight Today's SparkCoach lesson is how to determine your goal weight. The big take away is to find a weight that you feel happy with, not a weight that is dictated by a number range (i.e., BMI or BF %). This lesson in particular spoke to me because I'm the skinnest and heathiest I've ever been in possibly my entire life, not including the 6 months during my freshman year of college when I was anorexic and drop to 139lbs--but that wasn't a healthy skinny. Yet, I'm still not at my designated goal w... Thu, 22 May 2014 08:31:09 EST The Positive SnowBall Effect It's been awhile since I paid myself a complement. Intially, I was only going to pay myself 1 complement during this blog but, during my hour-long commute into work this morning, a barrage of complements came whistling towards me one after the other. It was odd, yet totally refreshing. <BR> <BR> It starts with one: "Good job, Jhana. You managed to lose all the weight you gained in April." <BR> <BR> Then comes another: "You're making great strides to improve yourself inside and out." <BR> ... Wed, 21 May 2014 07:11:50 EST Making Internal Changes My therapist gave me a homework assignment a few weeks ago to purchase a workbook on self-esteem. This struck me as odd since I don't think I have a self-esteem issue. When I told her that she suggested that I pick a workbook that speaks to me. So, I was surprised when the workbook that appealed to me was , "Don't Sweat the Small Stuff" by Richard Carlson. According to the intial questionaire, I am pretty laid back but when it comes to certain aspects of my life I can throw things way out ... Mon, 19 May 2014 09:02:13 EST Stopping the Flat Spin The last few weeks have been trouble. My routine was compromised when I transition into a new position at work. I mentally prepared to be thrown off my routine but it didn't matter because I still fell into a flat spin off the wagon. As a result, I've gained nearly 5lbs in 3 weeks. I realize this isn't a huge number but given how long it took me to get it off, it might as well be 20lbs. <BR> <BR> The extra weight is noticeable at least by me. My clothes are tighter and I just feel BIGGER.... Wed, 30 Apr 2014 13:49:50 EST Trying to refocus I'm so disappointed with myself. I'm almost back upt o 170lbs. I worked so hard to get under 170 and now I'm heading back there again. I know it's the holidays but it's no excuse. I'm just full of excuses. <BR> <BR> I'm going to see my life coach tomorrow for a little emergency session. She's good about keeping me focused. There's just so much going on in my life right now, so many changes that I havent' been able to focus on myself. I need to break thiss pattern so I can get back on trac... Mon, 21 Apr 2014 14:57:06 EST I want smaller arms Inches are coming off all over my body, except my arms. My arms have never been attractive in my opinion. They've always been big, except when I was riding horses several times a week. i've been working on my arms lately and I've noticed more definition but I still feel uncomfortable in short sleeves. Like today, I'm wearing a shirt that is squeezing the crap out of my upper arms. It's annoying. I keep checking to make sure my bra straps are up and they are, it's just these pesky sleeves! <BR... Mon, 14 Apr 2014 13:25:56 EST New job, new routine I started a new job yesterday. It's only temporary but it could become permanent. I'm workingin the same office but different division. The pace is a lot quicker so my Sparking maybe a little more infrequent. I barely made it to the gym yesterday. I don't think I'll get there today because of training. Wednesday I'm definitely hitting it the gym though. My boss is so nice. I feel so lucky to have been given this opportunity. The next week or two is going to be stressful trying to reinvent my... Tue, 8 Apr 2014 06:58:27 EST Hormone-Induced Rant, of Sorts (Sorry, guys) I am in such a weird place right now. I'm feeling motivated but sluggish. I'm discouraged by my appearance today. I feel like a boy in my baggy jeans and flannel shirt. I'm still between sizes and feel like I'm getting bigger, but the scale has only gone up 1 or 2 pounds. Maybe it's the lingering winter blues or maybe it's because I'm getting close to my time of the month. I always get this way a week or so before, but I read in Runners Magazine that this is normal for female runners. Usual... Mon, 31 Mar 2014 10:45:48 EST Thank Goodness for Dreams Last night I had a dream that I was working as a mentor for at-risk youth. It was a beatiful spring or summer day and we were all outside having a picnic or something. Then, two of the kids began to fist fight, one of which was a young woman with an enormous about of rage and energy built up. I separated her from the pack and told her to run around the perimeter of the play fields to burn up that energy. She verbally fought me on it, telling me it was stupid, but I simply told her to "follow... Thu, 27 Mar 2014 07:48:33 EST It's PepTalk Time! Today has been hard, I don't know why. I'm eating well and working out, but still, I keep battling negative thoughts. Yesterday, as I finished week 4, day 3 of my bridge to 10k program, I kept thinking, "How am I ever going to run a 10k when I can barely run a 5k?" I didn't enterain that thought for too long. I fought back with "that's what you said 3 years ago when you started training for your 5k, and you've run 3 of them!" It seems daunting now, but it will get easier and as long as I keep... Wed, 26 Mar 2014 13:55:29 EST Insert Excuse "here." I can't keep myself from eating today. There has been a lot of tension in our office this week due to the announcement of another person leaving, so our boss thought to boost morale by bringing in muffins from Dunkin Donuts. Great idea, but bad for my wasteline. I had half a muffin this morning and another half after lunch. I could punch myself in the face. <BR> <BR> I did go running today though. I'm not sure if that was the smartest idea since it was snowing outside. It was so pretty thou... Tue, 25 Mar 2014 13:25:33 EST Up a few pounds So, I gained a few pounds over the weekend. I know it's not related to muscle gain because I haven't worked out since Wednesday. It's okay, though. I'm not going to let a few pounds ruin what was possibly the best weekend I've had in several months. <BR> <BR> Our friends texted us Saturday, asking if Percy and I were interested in having a baby-free evening. Of course! With Percy working nights, we never get to see each other. Luckily, Percy had off Saturday night, so we graciously accept... Mon, 24 Mar 2014 10:15:49 EST No workout today but that's okay! I didn't make it to the gym or the trail today, but that's okay. i've been working on my mental state by applying for another job. I love my current occupation but an opportunity landed on my desk this morning and I'd be stupid not to pursue it. So I worked on that and a few other things. My body needed a day of rest anyway. <BR> <BR> Saturday the temps are supposed to be close to 70. I'm taking my son and dog to the hiking trails while my husband plays soccer at the fields across the stree... Thu, 20 Mar 2014 14:46:06 EST Deep Breaths Today I ran on the treadmill for 30 minutes and then did yoga. It felt great! And all that deep breathing has really opened up my lungs. My ribs are actually a bit sore from it all, but it feels great. I keep taking deep breaths while sitting at my desk simply to remind myself that I can. I couldn't do this a few years ago. It's something I never noticed until i started running, but I couldn't get my lungs to open up. My friend, who's an EMT worked out with me one day early on and even asked... Wed, 19 Mar 2014 14:24:09 EST Update I used to burn over 200 calories when I would run. Now I'm lucky if burn 180 calories. It's not for a lack of effort on my part either. Today, I pushed it on the tredmill. I'm on week 4, day 1 of my 10k trainer, so the intervals are still pretty easy (5 mintues run, 3 minutes walk, repeat) but at least I got my heartrate up to the 180s. I've been trying to learn how to safely increase my intensity level and I think I'm getting there. But again, according to the tracker on sparkpeople, my calo... Tue, 18 Mar 2014 14:29:48 EST Hello, 165! I had to look back in my records to see how long it's been since I started actively trying to reach 165lbs. I think December 2013 was when I started to keep track of my weight using weekly check-ins. I was always against weekly weigh-ins, convinced that they would make me lose sight of the NSV, but I'm so glad I got over that because using the scale to gage my progress has worked! <BR> <BR> Here are my numbers: <BR> Dec 2013: Goal weight (GW), 170lbs; Actual weight (AW), 175lbs <BR> Jan 201... Wed, 12 Mar 2014 14:01:53 EST When Inconceivable Becomes Attainable For a second, the scale almost said 165. Gosh that would be awesome! I've been dreaming of that number since 2009. Once there, I can start to focus on the number that I never though I could possibly reach: 155lbs. That number has always been inconceivable, but in another week I get to start looking towards it as a GOAL. It will be ATTAINABLE! <BR> <BR> I also found a lovely present in my gymbag this afternoon. It was a present to myself. A shirt. A pretty blue/green workout shirt that says... Mon, 10 Mar 2014 14:25:51 EST Not a Good Start, but I'll Finish Strong The first week of March sucked. I didn't meet any of my goals, which is a shame since my motivation March 1st was so strong. But everything got in my way last week and I didn't have the energy or motivation to be creative enough to find alternatives. <BR> <BR> It's okay though. I'm determined to finish March as strongly as I finished February. Despite the fact that I haven't been eating as well and I haven't been physically active, I've still maintained weight. I realize that I may go up a... Mon, 10 Mar 2014 08:35:43 EST 100 Day Burpee Challenge I've been having trouble staying motivated lately so to kick-start my drive I'm going to participate in the 100 Day Burpee Challenge. This challenge was presented by a gym mate who's getting about 15 of us to do this. Sounds great now. I'm not so sure I'll be as excited about it when I reach day 50+ but it'll be amazing when I can do 100 burpees in a row! <BR> <BR> Burpee Challenge Rules <BR> 100 DAY BURPEE CHALLENGE DETAILS <BR> <BR> 100 Day Burpee Challenge. We are going to do one burp... Thu, 6 Mar 2014 10:03:33 EST My 240lb Life I stumbled upon a show the other night called, "My 600lb Life." Last night, I watched the repeat of Tara's story. I kept shaking my head and yelling at the TV everytime she made an excuse, like not walking in the department store because she was sore from her workout the day before. I shook my head when she told the doctor she was doing everything he was telling her to do and still not losing hte weight and getting mad and storming out of the office. But then I thought, "Dag, I did that, to... Thu, 27 Feb 2014 11:41:36 EST 10 Things I Can Do Now That I Couldn't Do Before SparkPeople 1. I can put my pants on while standing up without falling over or reaching for something to keep my balance. <BR> <BR> 2. I can look at a perfectly toned woman without immediately thinking, "Man, I hate her." <BR> <BR> 3. I can reach around my back to clasp my bra. <BR> <BR> 4. I can look in the mirror and smile back at myself. <BR> <BR> 5. I can run for more than a few yards, miles even! <BR> <BR> 6. I can go through 10 greek yogurt cups a week! <BR> <BR> 7. I can visualize myself d... Thu, 27 Feb 2014 07:47:39 EST Running in Flurries I'm going to do it! Today is my running day and therefore I WILL go running, even if it is snowing outside. It's a lovely, gentle snow. I doubt my running partner joins me today, but that's okay. I'll enjoy the peace., especially after the night I had. <BR> <BR> My almost-2 year old woke up at 11pm crying. I went in and comforted him as usual and then went back to bed. He started to cry even louder. This irritated my husband who had to get up in a few hours for work. He got all huffy and pu... Tue, 25 Feb 2014 10:04:32 EST Back on the Trail! It's 50 degrees here in Maryland today. I took advantage of the Spring-like conditions and hit the trail at lunch. It felt sooo good to get back out there after being cooped up all winter. I'm working on my Bridge to 10k program but the program I'm using begins at the 5k level and works up through 10k which is exactly what I need give the time off I've taken this winter. <BR> <BR> I clocked 3.34 miles in 37.34 minutes. Not bad for my first time out in 3 months. Having fresh legs help, but r... Thu, 20 Feb 2014 14:22:16 EST Stepping Towards Another Path It's been awhile since I've written a blog and that's because over the last week I've been contemplating something; mulling things over. I'm close enough to reaching my conclusions that I thought I'd share what I've been thinking. <BR> <BR> My whole life I've had one goal: Lose weight. I've never been successful at it until I joined Sparkpeople. Now, at 29 I'm the healthiest I've ever been! The other day my husband was reminiscing about his glorious tween years when he would run on the beac... Wed, 19 Feb 2014 14:25:34 EST Falling off the horse means you get to throw yourself back on! My motivation has been dipping and leaping since Thursday, when my mom arrived. Friday it was great! I took advantage of having a babysitter (thanks, mom!) and went to Walmart to use a birthday giftcard. I decided I was going to use it on workout stuff, either clothes or a DVD to help keep me moving throughout the weekend. This is what I ended up getting: <BR> <img src=""> <BR> <BR> I already tried the pro-form DVD. Man, was I sweating! I... Tue, 11 Feb 2014 07:29:16 EST 3 good things This week, I accomplished 3 goals: <BR> <BR> 1. Lost 2 pounds. <BR> 2. Began an at-home workout regiment. <BR> 3. Stayed out of the gym as per the doctors' request. <BR> <BR> I used a gift card to buy workout stuff for the house. Bought Jillian's yoga inferno DVD and the pro-form 30 day sculpting kit. I did the the pro-form workout today. OMG! It was a kettle bell and interval training session. The moves weren't new but the intervals were longer than I'm used to, 1 min instead of 30 secs. ... Fri, 7 Feb 2014 15:39:54 EST My Common Excuse SparkCoach asked me which excuse do you use the most for not working out. During the week, when I'm at work, I have no problem working out. I LOVE it! I'm even starting to crave it, but on days when I'm working at home or at home during the weekend, I can never find the motivation to stay active. <BR> <BR> Mostly because when my son goes down for his nap, I'm not thinking of busting out a cardio or yoga DVD. I'm thinking, "Yay! I get a few minutes to cook, read a book, watch TV, or take a ... Thu, 6 Feb 2014 13:54:21 EST Before and After Pictures I finally figured out how to do this. It's shocking to see the before and afters right next to eachother. WOW what a difference! <BR> <BR> <img src=""> <BR> <img src=""> <BR> 1st 5k: 9/12, 185lbs <BR> Zombie Run 5k: 10/12, 180lbs <BR> Race for our Kids 5K: 9/13, 174lbs Wed, 5 Feb 2014 14:48:34 EST Proud of Myself I'm proud of myself for staying motivated even when exercise isn't possible this week. Generally, I'm sticking to my program and logging into SparkCoach every day. I'm even trackign my food consistently. <BR> <BR> I haven't weighed myself this week. I'm a little scared to since I haven't been working out, but I'm at least maintaining, I hope. I'm going to wait until Monday to weigh myself. Hopefully I'll be surprised by the number, in a good way. <BR> <BR> My mom will be arriving tomorro... Wed, 5 Feb 2014 13:30:16 EST sick leave The doctor gave me antibiotics for my sinus infection yesterday. They're working really well. Unfortunately I can't workout for a week. I've decided to focus on clean eating. So far so good. I adventurous meatloaf last night. Oh so good. <BR> <BR> I'm tempted to do yoga tomorrow. I've been so stressed out by work, a little yoga would definitely help but I'll leave the gym bag at home to avoid the temptation. I don't want to aggravate my infection. Maybe by Friday I'll be able so do a light ... Tue, 4 Feb 2014 16:27:19 EST My Big Reveal Tonight, I'm celebrating my 29th birthday with my friends and family. This is a big deal mostly because I haven't seen most of my friends for a year--I really don't get out much. So the last time they saw me, chances are I was 25lbs heavier. <BR> <BR> I feel like a contestant on The Biggest Loser at the big reveal. That's next week, bytheway. Who's excited? Anyway, I have my outfit all picked out for the occassion. I'm trying to decide if I want to dye my hair as well. I have a love-hate r... Fri, 31 Jan 2014 12:25:45 EST January Success! Now on to February I can't believe we're saying, "goodbye" to January already. This morning, I took the time to review my wellness calendar for January to evaluate/create my goals for February. Here's what I discovered. <BR> <BR> My January Goals <BR> Goal #1: Go to the gym 3x a week. There was one week when I didn't meet this goal and it was due to weather. Overall, I'm proud of my consistency and dedication to my gym. SUCCESS. <BR> Goal #2: Weigh-in every Monday. I always weighed in on my official Monday ... Thu, 30 Jan 2014 09:28:33 EST