OBIESMOM2's SparkPeople Blog OBIESMOM2's Blog on SparkPeople, home of free diet plans and a healthy living community a message from Guam I have an online friend, Dave, who lives in Guam. <BR> <BR> I originally 'met' Dave in a Reuters blog group. Reuters ended the blog (it was called Oddly Enough), but the regular commenters had become a tight group so we now have a closed group on FB where we've kept in contact with each other. I've even met some of the folks in person! <BR> <BR> Dave is an engineer, USMC retired, currently living in Guam. <BR> <BR> He posted the following, and I am sharing it with his permission becaus... Thu, 15 Mar 2018 20:03:58 EST second chances We are almost half way through are those New Year's resolutions going? <BR> <BR> Great for me, because I don't make any! <BR> <BR> My modus operandi for many years has been to get in a really good workout habit starting mid-October, partly to get me through the holidays and partly because I know the gym will be crowded in January and if I'm on a good workout streak, I will exercise at home to keep the streak going. <BR> <BR> My current morning exercise streak started July ... Mon, 12 Feb 2018 03:09:35 EST Goodbye August, hello September (and Whole 30!) I've been planning to do Whole 30 for the first time starting Sept 1, and here it is! <BR> <BR> <img src=""> <BR> <BR> So far, so good. I've found some of the compliant pre-packaged deli meats and hot dogs. Still looking for bacon. <BR> <BR> <BR> <BR> my goals from my July 8 blog: <BR> *strength training 2-3 times/week <BR> *measure & track my food <BR> *limited added sugar (and NO artificial sweeteners... Fri, 1 Sep 2017 18:07:05 EST what if... This song was playing as I was driving to my parking spot for my morning run/walk. <BR> <BR> If I Could Turn Back the Hands of Time by Tyrone Davis <BR> <BR> <link> </link> <BR> <BR> That got me thinking. In all honesty, I wouldn't change anything. The good, the bad, or the ugly. It's all made me who I am, and put me where I am today. <BR> <BR> If my former boss hadn't turned out to be this guy <BR> <img src=" Sun, 20 Aug 2017 18:52:38 EST yes, it's really THAT SIMPLE! this popped up on my Facebook feed today. <BR> <BR> <BR> <link> </link> <BR> <BR> <img src=""> <BR> <BR> <link> </link> <BR> <BR> <img src=""> <BR> <BR> <BR> <em>593</em> make wise choices! Thu, 17 Aug 2017 20:10:59 EST The long term impact of the people in your life Remember that I mentioned in my last 2 blogs that I am very, very blessed? <BR> <BR> <img src=""> <BR> <BR> I have some VERY close friends, my 'sisters from other misters'. <BR> <BR> <BR> <img src=""> <BR> Martha. <BR> She is the one who started our annual Girl's Week trips when her DH passed away. This year was our 10th year. <BR... Wed, 16 Aug 2017 01:18:07 EST when your stress levels rise... <img src=""> <BR> <BR> This has been a VERY stressful day at work! We are trying so hard to keep a good attitude and focus on SOLUTIONS, not problems. <BR> <BR> A friend told me years ago that you should never pray for patience, because you will get a test to see how patient you are. I swear...I didn't pray for patience!!! <BR> <BR> <img src=" Tue, 15 Aug 2017 17:59:10 EST exercise recap - the streak continues! I'm now at <BR> <img src=""> <BR> of morning exercise <em>104</em> <BR> <BR> <BR> Sunday - 5 mile walk <BR> Monday - Boot Camp class; evening dog walk <BR> Tuesday - elliptical for 40 minutes; evening dog walk <BR> Wednesday - Body Pump class; spin class; evening dog walk <BR> Thursday -Pilates; kettle bell class; evening dog walk <BR> Friday - HIIT Fit; evening dog walk <BR> Saturday - 4 miles walk/run <BR... Sun, 13 Aug 2017 22:33:33 EST confessions of an insomniac I've had recurring insomnia as long as I can remember. I stopped using an alarm clock in middle school, because I was always awake at least 30 minutes before it went off. <BR> <BR> Mom doesn't sleep well. My dad doesn't sleep well. My sister doesn't sleep well. <BR> <BR> I don't know for sure about my brother, Chris. I know he works some whacky hours (he's an EMT), and that he drinks coffee all the time. <BR> <BR> And my youngest brother (the professional inmate - currently NOT in ... Sat, 12 Aug 2017 05:17:25 EST don't miss the boat! a bit of background before I go into missing the boat... <BR> <BR> We paid for a trial 'special deal' of Sirius satellite radio so sis & I would have it for our road trip back in June. It was great, until we got to the back roads in SC and couldn't get a signal. So I've been driving the Kia on weekends (to enjoy satellite radio while we still have it). <BR> <BR> I live about 35 miles outside of Atlanta. Atlanta radio SUCKS. My preference for new music is alternative rock. 105.7 is our ... Fri, 11 Aug 2017 02:53:02 EST the shadow of the day this song came up on my playlist recently. <BR> <BR> <link> </link> <BR> I close both locks below the window <BR> I close both blinds and turn away <BR> <BR> Sometimes solutions aren't so simple <BR> Sometimes goodbye's the only way <BR> <BR> And the sun will set for you <BR> The sun will set for you <BR> <BR> And the shadow of the day <BR> Will embrace the world in grey <BR> <BR> And the sun will set for you <BR> <BR> In cards and flowers on your ... Tue, 8 Aug 2017 22:45:55 EST respect yourself! Today is day 32 of my morning exercise streak. <em>104</em> <BR> <BR> Last Saturday, sis & I went to visit our dad & our former step mom. She and our dad divorced years ago. She's had some medical problems (double mastectomy a few years ago following a breast cancer diagnosis; busted knee that was set incorrectly; now she is recovering from surgery to repair her knee). <BR> <BR> Her 2nd DH passed away, and his kids evicted her from the house she had shared with him for over 20 yea... Sat, 5 Aug 2017 11:41:48 EST exercise recap my morning exercise streak continues...currently DAY 20 <em>104</em> <BR> <BR> Monday: 6AM Functional Fitness; spin class & evening walk after work <BR> Tuesday: morning Pilates; evening walk <BR> Wednesday: Stair Master & Body Pump in the morning; spin class & evening walk <BR> Thursday: morning elliptical; Kettle Bell class & evening walk <BR> Friday: 6AM HIIT class; evening walk <BR> Saturday: 5 mile run/walk in the morning <BR> Sunday: 5 mile run/walk in the morning <BR> <BR> <BR> ... Mon, 24 Jul 2017 09:15:33 EST the numbers game there is a LOT of talk about what it takes to lose weight. <BR> <BR> <link><BR>st=why_weight_loss_is_not_80_diet_and_<BR>20_fitness </link> <BR> <BR> <link><BR>st=you_asked_how_do_i_create_a_calorie<BR>_deficit_or_burn_more_calories_than_i_eat </link> <BR> If you've been at this for any length of time, you know that you need a 3500 calorie deficit to lose ONE POUND. <BR> <BR> So 500 calories per day means a... Wed, 19 Jul 2017 15:04:12 EST it's the little things it's midnight, and I am awake AGAIN. So here's a weekly wrap up... <BR> <BR> Monday - 6AM Functional Fitness; evening walk with Angel <BR> Tuesday - morning 20 minutes on the Stair Master <BR> Wednesday - 6AM Body Pump; spin class after work; evening walk with Angel <BR> Thursday - 6AM run in my new Brooks!!! Kettle Bell class after work; evening walk with Angel <BR> Friday - elliptical in the morning; Stair Master after work; evening walk with Angel <BR> Saturday - morning bike ride <BR> S... Mon, 17 Jul 2017 04:42:04 EST the best laid plans... Our office is getting an upgrade. We've put in a wall to make a new office in hopes of bringing in another full time person. The painting is finished. Chair rail added. Now for the flooring... <BR> <BR> I work for an investment firm. We DO NOT close for business. If the stock market is open, we are open. And to protect client confidentiality, we do not allow any workers in our office when we are not there. <BR> <BR> Flooring was scheduled for installation on Thursday and Friday. We ... Sat, 15 Jul 2017 05:21:28 EST my first pair of Brooks!! I've been impatiently waiting for my new running shoes to arrive, and FedEx brought them to me late yesterday at work. <BR> <BR> <img src=""> <BR> <BR> I am still dealing with insomnia, so I might as well go for a morning run, right??? Unless I start feeling like I can get in some more ZZZZZZZZs, I'll head to the Y and either go for a treadmill run or run on the outdoor track. <BR> <BR> <BR> A very obvious cho... Thu, 13 Jul 2017 03:31:20 EST July 8, 2017 <img src=""> <BR> This is a scene from one of my favorite movies, 10 Things I Hate About You. It's a teen version of Shakespeare's The Taming of the Shrew. Great movie, great soundtrack! <BR> <BR> That's how I'm feeling...back in the game (YAY). I had gotten out of my morning exercise habit (again). I **KNOW** that morning exercise is very important for me. So I HAVE TO DO IT!!! No excuses. <BR> <BR> I got b... Sat, 8 Jul 2017 10:44:06 EST exercise recap for this week / weekend plans my insomnia is back...AGAIN. I have had 2 good nights of sleep, so that's a blessing. <BR> <BR> Monday - 6am Functional Fitness class <BR> Tuesday - stair climber / rowing machine / stretch trainer in the morning; dog walk after work <BR> Wednesday - 6am Body Pump class / 5:30pm spin class / dog walk <BR> Thursday - Pilates at home / Kettle Bell class / dog walk <BR> Friday - 6am HIIT / dog walk after work <BR> <BR> (For newbies to my blogging - I walk a friend's dog after work every day, ... Fri, 5 May 2017 10:17:43 EST Functional Fitness recap Monday 6am was another Functional Fitness class with Reggie. <BR> <BR> <img src=""> <img src=""> <BR> <BR> This time we used a BOSU. We did burpees with the BOSU, holding the flat side to our chest. I think that's the only time I actually LIKED doing burpees. It was tough, but fun. <BR> <BR> This is a basic burpee. <BR> <img src="h... Thu, 4 May 2017 03:24:11 EST 5 years ago...Aimee Copeland <img src=""> <BR> Five years ago today, my coworker invited me to hang out on her beautiful property. <BR> Five years ago today, the zip line snapped. <BR> Five years ago today, my life changed forever. <BR> Five years ago today, I SURVIVED <BR> <BR> <link><BR>ddisabilitiesadvocate/?fref=nf&pnref=s<BR>tory </link> <BR> <BR> Do you remember Aimee Copeland? Her story made n... Tue, 2 May 2017 00:16:47 EST Is there more that unites us than divides us? This is our current Sunday school book <BR> <img src=""> <BR> <BR> <BR> Last week we discussed interdependency. <BR> <BR> Interdependency: 1. dependence between two or more people, groups, or things: the interdependence of economies. interdependency, noun. <BR> <BR> I'm familiar with this from reading The 7 Habits of Highly Effective People. <BR> <BR> We are born totally dependent on someone else for eve... Mon, 1 May 2017 02:07:41 EST Functional Fitness? Give it a try! Seems like I am FINALLY back on my schedule after the time change. Losing that hour of sleep in the spring really messes me up. I guess when the definition of 'a good night's sleep' is 6 hours (that's what it means for me), taking away an hour requires a lot of recovery time. <BR> <BR> So...I'm back to 6am classes at the YMCA. Monday morning is Functional Fitness with Reggie. I've written about hm before (actually, my last blog was about Reggie). This man KNOWS HIS STUFF. As many times... Wed, 26 Apr 2017 22:03:27 EST No way...I CANNOT do that. Oh, hey...yes I did! <img src=""> <BR> Monday mornings I take the Functional Fitness class, taught by Reggie. I've been taking this class for a few years. It's ALWAYS something different. <BR> <BR> In December, I often get a personal training session with Reggie for no charge - because I'm the only person who shows up for the class! <BR> <BR> Yesterday it was me and one of the other 'regulars', Gregg. Gregg is a BIG guy - very tal... Tue, 13 Dec 2016 05:05:52 EST so, remind me again why YOU cannot exercise... do you remember Aimee Copeland? <BR> <BR> <link><BR>ee-copeland-rebuilt-her-life-an-ajc-ex<BR>clusive-starting-sunday/ </link> <BR> <BR> <link> </link> <BR> <BR> she was a college student when she was injured in a zip line accident. She ended up with a 'flesh eating' virus that made her a quadruple amputee. <BR> <BR> I've followed Aimee's story because she's local, and because I work for the same company as Aimee's dad, Andy. ... Tue, 22 Nov 2016 10:28:24 EST insomnia...AGAIN?!? I've dealt with bouts of insomnia for as long as I can remember. But I don't ever remember them being this close together. I don't think I even had a full week of good sleep before I was back to <BR> <em>40</em> <BR> <BR> My friend Lydia had an interesting theory. DH retired as of the end of June. So for over 4 months I have had little (or no) ME time. Just to be alone at home and do whatever I want to do with nobody underfoot. I don't like to clean when anyone else is here. I'm ... Wed, 16 Nov 2016 19:15:08 EST brutal honesty My previous employer did psychological screening as part of their hiring process. It was HOURS of various tests. <BR> <BR> Mine came back as 'slightly bashful and almost brutally honest'. Yep. I am. <BR> <BR> so here goes... <BR> <BR> Neither of the candidates deserved to even be on the ballot, much less have the honor of being chosen as president. <BR> <img src=""> <BR> The DNC sold out and rigged the prim... Sat, 12 Nov 2016 20:53:18 EST weekly exercise recap today was Day 23 of my morning exercise! <em>104</em> <BR> <BR> Monday - Functional Fitness at the YMCA in the morning / 1 hr walk with Angel after work <BR> <BR> Tuesday - 10 minutes elliptical in the morning / 1 hr walk with Angel after work <BR> <BR> Wednesday - 1 hr Pilates in the morning / 1 hr walk with Angel after work <BR> <BR> Thursday - 30 minutes on the elliptical in the morning / 1 hr walk with Angel after work <BR> <BR> Friday - Tabata at the YMCA in the morning / 1 hr w... Sun, 30 Oct 2016 23:29:03 EST random thoughts on ANOTHER sleepless night... after 8 days straight of very little sleep (3 hours or so a night), and a LONG, BORING meeting all day on Wednesday, I came home and slept 9 1/2 or 10 hours! <BR> <BR> By the end of the day today, I was starting to feel really tired again. I guess it takes more than one night of sleep to make up for 8 nights of no sleep? <BR> <BR> I fell asleep tonight around 9...and now I'm <em>40</em> wide awake, drinking chamomile tea and listening to music hoping to get drowsy again. <BR> <BR> I've... Thu, 27 Oct 2016 23:49:41 EST weekly exercise wrap up I was in the process of posting this last night, and my blog VANISHED when I was almost finished. <BR> <em>46</em> <BR> <BR> more time...for the cheap seats in the back <em>211</em> <BR> <BR> my morning exercise streak continues (15 days and counting!) <BR> <BR> -Monday: 20 min elliptical AM / 1 hr walk after work <BR> <BR> -Tuesday: 25 min elliptical + 3 Spark videos AM / Spark video at lunch / 20 min elliptical when I got home <BR> <BR> -Wednesday: Body Pump AM / 1 h... Mon, 24 Oct 2016 10:07:06 EST do NOT mess with me! My high school BFF (Lisa) was tagged in a FB post this morning. She is a pediatrician. Everybody in town knows Dr. Lisa! <BR> <BR> One of her office staff is on vacation in Las Vegas. She and her friends were walking in to a casino last night as a group of over-aged BOYS (real men would never do what these delinquents did) were walking out. One of the males slapped her on the breast and the rest of the group laughed. <BR> <BR> She was too stunned to do anything in the moment. She's f... Fri, 21 Oct 2016 11:55:52 EST Happy Birthday, Obie! <img src=""> <BR> Our beautiful boy is 10 years old today. <BR> <BR> His backstory: <BR> On November 13, 2006 I had to have my 16 year old cocker spaniel put to sleep. I was with him until he stopped breathing. I know he was in so much distress. I couldn't put him through any more. <BR> <BR> We knew we wanted another dog. We signed up with several rescue groups. We didn't want to buy a puppy when there are s... Wed, 19 Oct 2016 23:49:16 EST the best laid plans... <img src=""> <BR> <BR> I knew I had a hair appointment tonight (so no evening walk with Angel, my friend's dog). <BR> <BR> I guess I'll do some of my favorite Spark videos...except that one of the upgrades did away with my favorites. <BR> Okay. I can start a new favorites group. I couldn't find one of the videos I wanted, but there are plenty to choose from. I found 3 and got in a good full body workout. <BR... Tue, 18 Oct 2016 22:17:11 EST get it together, folks! <img src=""> <BR> Like many here in the states, I am fed up with this election. The little bit of time that I do look at FB seems to be used hiding political stuff. <BR> <BR> This morning I had a notification that my BFF's sister had added me to a private 'Women for ____________' group, supporting one of the 2 main presidential candidates. It doesn't matter which one. I left the group with no comment and no v... Sat, 15 Oct 2016 20:30:29 EST my favorite piece of gym equipment <img src=""> <BR> this is a stretch trainer. It's my absolute favorite piece of equipment at the gym...a reward after my workout. I even thought about buying one for home, but they are around $700! If I found a used one at a good price, I would definitely buy it. <BR> <BR> When I'm finishing up my bike ride, I'll stop by the YMCA just to use this. <BR> <BR> The personal fitness facility (KPF) that I go to f... Wed, 6 Jul 2016 01:48:28 EST last week's exercise recap and Sunday playlist I'm back at it with my morning exercise <em>104</em> <BR> <BR> Monday - elliptical in the morning; dog walking after work <BR> Tuesday - same as Monday <BR> Wednesday - elliptical in the morning; spin class and dog walking after work <BR> Thursday - elliptical in the morning; Kettlebell workout and dog walking after work <BR> Friday - HIIT in the morning; bike ride and dog walking after work <BR> Saturday - bike ride in the morning; mowing the lawn in the evening <BR> Sunday - morning 5 ... Mon, 4 Jul 2016 03:45:40 EST big changes? <img src=""> <BR> <BR> Today is my husband's first day of retirement. I've told him since he started talking about retiring (probably a year ago?) that he needs to retire TO something, not just retire FROM something. I really want him to live and enjoy what he's worked so hard to earn his entire life. <BR> <BR> I asked him a few nights ago if there was something he'd always wanted to do. He'd like to go to M... Fri, 1 Jul 2016 13:59:51 EST not a good day sometimes all you can say is WHY?!? <BR> <BR> <BR> <BR> Sunday morning I passed a road that I pass almost daily. There was a county deputy blocking the road. It leads to the county landfill. Turns out there was a body found on the side of the road. <BR> A family man robbed and killed late Saturday night...his body found on Father's Day. He had 5 children. He gave 3 people a ride after he stopped for gas on his way home from work. The restaurant where he worked is probably the most p... Mon, 20 Jun 2016 22:45:11 EST May wrap up & goals for June these were the goals from my May 1st blog: <BR> 6 blogs for the month <BR> 3 strength training sessions per week <BR> 4 morning exercise sessions per week <BR> stretching/foam roller 5 days MINIMUM <BR> low sodium <BR> limited sugar/artificial sweeteners <BR> 2 projects per week <BR> by month end - get donated clothes picked up <BR> <BR> so how did I do? <BR> BLOGS - I did 8 <em>104</em> <BR> STRENGTH TRAINING - I met or exceeded my goals 3 out of 4 weeks <BR> MORNING EXERCISE - I... Wed, 1 Jun 2016 22:47:54 EST Memorial Day 2016 <img src=""> <BR> I took this picture Sunday afternoon after lunch with mom. I noticed the local bank had their flag at half staff for Memorial Day. <BR> <BR> This is the devotional I read yesterday. I looked at quite a few before finding this one. <BR> <BR> Memorial Day is a day that is set aside to remember, and honor, our brave soldiers who have given their lives to protect our land and keep us free. It beg... Mon, 30 May 2016 06:15:36 EST weekly recap & the 1st round of Botanical Gardens pictures still doing well with my morning exercise streak. I have exercised every morning since Apr 30 <BR> <BR> strength training - Mon, Fri, Sat (goal met) <BR> stretching - everyday, but not as much as I did last week <BR> Pilates - Tue, Thu <BR> M-F evening walks <BR> Sun morning - 5 miles in 68 minutes <BR> <BR> big projects - since we are STILL without a washer, laundry has become my BIG project. So far I've stayed caught up with it. Sis has let me use her washer; our dryer still works, so ... Sun, 15 May 2016 22:24:26 EST find the good in everything we inherited a client (Mick) who is dealing with a LOT right now. <BR> <BR> <BR> his brother, Joe, (who was our client) had been in a long battle with cancer. He was finally in remission. And his wife committed suicide. Joe was in the process of moving his wife's assets to his name. Joe's brother came to GA (he lives in AR) to help. Joe was weak from all the cancer treatments, so Mick was driving him around and making sure Joe didn't overdo. <BR> <BR> Joe's body finally just couldn... Wed, 11 May 2016 10:18:30 EST last week's exercise recap, Sunday playlist, pictures...and how about those May goals? I did GREAT with exercise last week! Two-a-days M-F. Morning Exercise everyday. And much more stretching. <BR> <BR> Monday, Wednesday, and Friday I made it to the 6am classes at the YMCA. Tuesday and Thursday morning I did Pilates. Angel and I got in our M-F walks. <BR> <BR> Saturday morning at the personal fitness center, we started out with a 1 mile run. Our workout was 12 sets / 12 reps of mountain climbers, squats (with weights), crunches (with weights), and lunges (with weights).... Tue, 10 May 2016 05:05:24 EST Mother's Day - so many blessings <img src=""> <BR> that is me with mom. Not recent (neither of us likes having our picture taken) <BR> <BR> I am so blessed to come from a line of strong, independent women. <BR> <BR> <img src=""> <BR> By the time my mother was 21, she was married with 2 daughters. Before she turned 30, she was a divorcee, raising 2 kids on her own. ... Sun, 8 May 2016 20:00:27 EST One Day <img src=""> <BR> <BR> for some reason, this song is in my head today. Not a bad thing, I have loved it since I first heard it. And I love the artist, Matisyahu (pronounced Ma-tis-yahoo). <BR> <BR> He is as a Hasidic rapper/reggae/alt rock artist. I'm not a huge rap fan. I like the Beastie Boys, but that's about it for me and rap. <BR> <BR> Then the alt rock station in Atlanta started playing some Matisyah... Fri, 6 May 2016 02:39:58 EST Happy Anniversary to Obie's mom & dad! first thing - DH & I have always had the toughest time remembering our anniversary! The year is easy (2000). <BR> <BR> One year, DH called me at work. When I answered the phone, he said "Happy anniversary!" I was confused for a minute...oh, yeah. I guess it is today. The only reason he remembered that year was his co-worker just happened to ask on our actual anniversary how long we'd been married. When he thought about, he said "let's see it would be...hey! Today is our anniversary!" ... Wed, 4 May 2016 03:30:33 EST May goals & Sunday playlist I liked the way my Spark friend, VEG_GIRL04, did her blogs for April, so I'm going to try that for May and see how it goes. I have seen the power of written goals work for me in the past! <BR> <BR> so my goals for May: <BR> 6 blogs for the month - there are 6 Sundays in May, so that should be doable <BR> 3 strength training sessions per week <BR> 4 morning exercise sessions per week <BR> stretching/foam roller 5 days MINIMUM <BR> low sodium <BR> limited sugar/artificial sweeteners <BR> 2 ... Sun, 1 May 2016 21:51:32 EST April wrap up...LOTS of pics!!! I did well with my workouts in April. Eating is still really great some days...and a struggle some days. <BR> <BR> Spring is so NICE in Georgia. It's really easy to get outside when the weather is mild and everything is blooming. <BR> <img src=""> <BR> <img src=""> <BR> <img src=" Sat, 30 Apr 2016 17:32:22 EST weekly exercise recap, spring pics from my walks, & today's playlist I did well with my morning exercise. Other than Monday, I did something every morning. <BR> <BR> I have been trying to use the elliptical at home if I don't wake up in time to make it to the 6am YMCA classes that I enjoy. I figure if I can burn an extra 2000 or so calories using the elliptical each week, that will speed up my 3500 per week deficit goal (which means ONE POUND down!) <BR> <BR> Angel and I got in our afternoon walks every day. I did some days that were just walking, and 2... Mon, 11 Apr 2016 00:12:48 EST the first of TWO busy Saturdays... I had figured I'd be spending a few of my Saturday hours at the DMV renewing my driver's license. But my wonderful boss surprised me early in the day Friday and told me I could leave early if I got to a good stopping point. <BR> <BR> So I got my license taken care of on Friday in about 35 minutes. GA has tightened the requirements, and if you haven't renewed since July of 2012 you must do so in person, and bring several proof of ID documents (birth certificate, SSN verification, utility bi... Sat, 9 Apr 2016 23:38:52 EST