SHAWFAN's SparkPeople Blog SHAWFAN's Blog on SparkPeople, home of free diet plans and a healthy living community Quote for today... <img src=""> <BR> <BR> <BR> Good morning friends, <BR> <BR> This quote "spoke to me" this morning as we are all taking steps towards our goals. Sometimes we are "Tip Toeing" through our journey. What's important is to keep going forward. <em>381</em> <em>386</em> Mon, 2 May 2016 10:15:40 EST Sunday entry... Hello friends, <BR> <BR> Quick entry as it's getting late. Tiring day today. But I'm feeling better than I did Thursday and Friday. Got a good full body workout in today. About 1 hour and 45 minutes worth. Including a lot of core work. Some legs and arms. <BR> Need to really work harder on the arms and shoulders especially. Not going into why tonight. <BR> Still having problems with the Plantar Fasciitis. Have been looking for something that can help. Nothing strikes my fancy at a... Sun, 1 May 2016 21:10:13 EST After a OBGYN Visit this week... Hello my friends, <BR> <BR> Ever since my body began menopause, I've been looking into "over the counter" remedies, instead of going for hormone replacement therapy because of all the hype about how it's not good for you, "IE" increased chance of breast cancer, etc. <BR> Mood swings, hot flashes, night sweats, you name it...have been getting worse with what I have been trying. So, I finally went to see an OBGYN yesterday. <BR> She took a look at the meds that I'm taking and suggested I ... Sat, 30 Apr 2016 13:43:28 EST Monday entry... Hello friends, <BR> <BR> Not too much that I can think to tell about, other than we had a pretty good weekend. Not a lot of exercise got done, but I did watch my calorie intake. Only went out to eat once and tried very hard to not over do. I did have a few fried shrimp, veggie lo mein, couple of fried chicken wings, and I did have a half cup of ice cream. Yes, I might have had a bit much, but all day long I planned for eating out that evening so ate accordingly. Although it was hard trac... Mon, 25 Apr 2016 22:12:55 EST Friday entry... Hello friends, <BR> <BR> So sorry I haven't been as active as I should be. Tax season may be over, but our job is still quite busy and hectic. Don't know how many calls I've taken in the last day from folks who STILL want to try to contribute to their Roth IRA for 2015! It's like, wake up silly!! It's past the April 18th deadline! No way you can do it now! Why did you wait?! Duh!! <BR> <BR> As for me, the last couple of days...well except for yesterday...I've been pretty active and feeling... Fri, 22 Apr 2016 17:41:58 EST Monday's entry... Hello friends, <BR> <BR> This blog is supposed to be about my exercise routine and what I think I should do to change it up some, adding variety to help me, if not lose weight, then to lose inches. <BR> <BR> Thinking about it, I know I do a lot of cardio exercise. It's my favorite, what more can I say. I mean, since my accident back 27 years ago, in which I broke my ankle in 3 places, it feels good to be able to walk. I'd spent a year off of my feet healing my ankle, then another almost... Mon, 18 Apr 2016 21:22:36 EST Getting to know each other... Thank you to one friend who shared parts of her life. <BR> <BR> Just posting an A-Z get to know you quiz <BR> to let you know a little bit about myself <BR> <BR> A - Age - 55 <BR> B - Book I'm reading right now - Joanna Lindsey - Tender Rebel <BR> C - Cake or cookies - cookies <BR> D - Dog or cat lover - Cats <BR> E - Exercise - Walking, Elliptical, TRX when I can, Core work. <BR> F - Favourite fruit - Pears and any kind of berry <BR> G - Games - card games like Cribbage <BR> H - Hei... Sat, 16 Apr 2016 21:11:11 EST Friday evening... Hello friends, <BR> <BR> Quick blog to say that today was good for walking. My main exercise for today. Interval walking this morning for 75 minutes. Then at lunch I went out and walked around the park across the street twice. Hit 10,000 steps before I was even half way around. Over 13,750 for today! <em>244</em> It was a beautiful day for it. <BR> <BR> Somehow, however, my heal started hurting today. Especially taking stairs. I can't ever remember having this type of pain befo... Fri, 15 Apr 2016 21:32:31 EST Tax Day... <img src=""> <BR> <BR> <BR> That's about how I feel today. More towards those that haven't gotten their taxes done...yet. Mine were done back in February. <BR> <BR> Good morning, so far. Almost an hour walk this morning! <em>244</em> <BR> Don't know what this afternoon will bring. <BR> Traffic has been really bad in KC over the last few days. Haven't made it to the gym YET!! Maybe this evening. For su... Fri, 15 Apr 2016 09:53:18 EST Tuesday's entry Hello friends, <BR> <BR> Busy at work, of course, with tax time upon us. I am getting what exercise I can in however. <BR> Made it to 10,795 steps today. Yesterday was over 11,000 steps. At least I can get my steps in. Hoping to get to the gym tomorrow evening and actually work with the TRX again. Missing those workouts now that I'm done with the class. And just haven't had time to get back to it again. Starting tomorrow, no excuses. <BR> <BR> Have a good night everyone. Sleep w... Tue, 12 Apr 2016 22:23:41 EST Sunday blog entry for the weekend Hello friends, <BR> <BR> This weekend was a great weekend, spent with DH and 9 year old grandson. DD and 8 year old granddaughter went to DD's boyfriend's house for the weekend. Not taking grandson as he has been having issues at school and home. Not exactly sure what's going on with him, but having time away from his sister may be part of it. Feelings of jealousy and such. <BR> <BR> Saturday, we went trail hiking. Walked a good 2 miles distance and back again. It was such a beautiful... Sun, 10 Apr 2016 22:15:59 EST it still Thursday?!...evening. Hello friends, <BR> <BR> Well, I didn't make it to the gym...again. Not my fault. DH decided he was going to go shopping before I got home from work. Found that Home Depot has a big sale and decided he was going to buy, buy, buy. <BR> <BR> Wouldn't bother me so much, except that he bought too much to fit into one car and needed me to come help with the other. Sure dear. Whatever. <BR> <BR> Yes, we needed a new lawn mower and weed eater. But he also bought 15 bags of charcoal sinc... Thu, 7 Apr 2016 20:54:21 EST Thursday....could be a better week with effort <img src=""> <BR> <BR> Definitely something to remember every day. <BR> <BR> This week hasn't been the best week so far this year. First feeling sick with allergy season in full swing, it seems. Then family and work butting into my exercise. Then there's always me being lazy too. Time passes by so quickly. When I think there's enough time to do things, in a flash that time is gone and I've done nothing. Nee... Thu, 7 Apr 2016 09:41:13 EST Tuesdays entry... Thanks to everyone for their kind comments on my blog yesterday. I'm feeling a little better. All it's going to take is keep up with the allergy medicine to get through each day. <BR> <BR> Today started out pretty well, with 35 minutes on the elliptical before work. Then trying to be as active as possible while at work. This evening was another 45 minutes on the elliptical and some core work. Didn't make it to 10,000 steps today. Only 8,500, Tomorrow will be better. DH and I will driv... Tue, 5 Apr 2016 22:03:32 EST Monday... Hello friends, <BR> <BR> This will be quick as it's late. I haven't been feeling the best over the last few days, so I've been staying away from the computer, except at work. Really just tracking and keeping up with friends. <em>247</em> <BR> Hopefully, whatever is bugging me will be gone soon. Hard to want to go to work when you're not feeling well. And drive in yourself, on top of that. Sorry, I'm feeling sorry for myself. <BR> As a consequence of not feeling well, I haven't been... Mon, 4 Apr 2016 22:35:28 EST Quote for today... <img src=""> <BR> <BR> <BR> Good morning everyone. Brief blog this morning as this quote "spoke to me" and I had to share. <BR> <BR> My goals for April: <BR> <BR> Continue exercises learned from class at gym. <BR> Eat sensibly every day. <BR> Drink enough water throughout each day. <BR> Work on getting at least 10,000 steps in at least 5 days a week. <BR> Stop taking life so seriously. <BR> <BR> Have a gr... Fri, 1 Apr 2016 09:45:50 EST Wednesday's entry Hello friends, <BR> <BR> Today was the next to last day with the trainer at the gym for the class I signed up for. In a way, when it came right down to time for it to start, I almost turned around and left. Being tired can do that to you. Then, come to find out, it was only the trainer and myself. Wow, the other people that had paid for this class didn't show up for this one nor for last Fridays. <BR> "Sigh" I guess they were feeling about the same as I was. <BR> <BR> Since I had wo... Wed, 30 Mar 2016 21:51:11 EST Tuesday entry... <img src=""> <BR> Hello friends, <BR> <BR> This is my 7 month old granddaughter that came to visit us this past weekend. <BR> She's quite daring already, don't you think?! <BR> <BR> Thankfully we got the message that they arrived home safe and sound. <BR> <BR> Back to work this morning and boy was it busy, busy!! Get to play "catch up" after 5 full days off. Three of which were holiday paid days. Hoping that... Tue, 29 Mar 2016 21:16:48 EST March 25 thru 28 entry Hello friends, <BR> <BR> I've been "around", but missing in action to an extent also. Youngest son and his family are in town from Illinois for a visit over Easter, and today is his 27th birthday also. It's been since Christmas since we've seen them. Kendall Mae is 7 months old now. Can hardly believe it. She's grown so big since Christmas and is learning something new just about every day! While she's been here, she's learned how to suck out of a straw. <em>246</em> Problem is t... Mon, 28 Mar 2016 21:42:07 EST Good Friday entry Hello friends, <BR> Busy day, but with family instead of work. The last couple of days have been this way. Stress is down since I haven't been to work since Wednesday morning. Still in the class at gym. Managed to make it to both Wednesday evenings class and tonight's. Tonight, I was the only student so the trainer, TJ, spent more time with me. <BR> I've found that it helps to have someone with me. Someone who will show me the correct stance. The correct posture. Not that my hubby d... Fri, 25 Mar 2016 22:26:50 EST Tuesday's entry Hello friends, <BR> <BR> Life has certainly been busy with me. I don't know about everyone else. It's been hard to get online for much more than checking email. <BR> <BR> The past few days haven't been entirely bad. I've finally realized my downfall when it comes to food. I've probably known this for awhile, but didn't really acknowledge it until today. Just been too busy. I decided it must be mostly because of what kind of day this was. <BR> <BR> Stress eating. Plain and simple. ... Tue, 22 Mar 2016 22:16:50 EST Friday's entry Hello friends, <BR> Quick post as I'm unsure when I'll be home or if I'll be able to post at all. <BR> Nothing really special about today, other than its Friday! Woohoo! <BR> Had my last class with TC 24 for this week this evening. Just finished in fact. Boy do I hurt from this week! <BR> Learning a lot though. <BR> I won't be able to go next Monday as the big guys from the company I work for is taking us out for dinner. Yay! We're going Japanese. Should be fun. So my next class will be Wedn... Fri, 18 Mar 2016 21:50:17 EST Really quick Wednesday entry... Hello friends, <BR> Need to get to bed. Been SO busy on top of the fitness classes, it's hard to keep up with everything! <BR> <BR> As for the class, it went pretty well. I hurt, so I guess I'm doing something correct. For a change. The trainer kept at me, even with the other people in the class there. So I didn't feel left out. He modified a couple of today's exercises for me, because of my ankle, so that was good. Still, I'm really moving slowly and hurt. Hoping to be able to get a... Wed, 16 Mar 2016 22:18:40 EST Made it through another weekend and into a new week... Good morning friends, <BR> <BR> I quick update in how the weekend went. <BR> Saturday: I had a consultation with a personal trainer at our gym. That went pretty well, considering. The gym has a new program, which I'm hoping to learn more about this evening. The trainer got me into a group class, beginning tonight, where they work with body weight exercise, kettle bells and TMX, or whatever it's called. <em>246</em> I'll know the name tonight. Kind of looking forward to this. He said... Mon, 14 Mar 2016 15:51:29 EST TGIF....and the streak lives on....just barely Hello friends, <BR> <BR> This week went pretty well, except for Monday and Tuesday when I was sick. Even those days, I kept pretty active. Thankfully, I wasn't REALLY sick. <BR> Unfortunately, two of my co-workers left work early today complaining of being sick themselves. I honestly don't think I took it into the office. Who knows, though? <BR> It is going around though. <BR> <BR> As the blog title says, "the streak lives on"...or just barely. My fitbit shows 10,056 for today. My... Fri, 11 Mar 2016 22:46:43 EST Thursday entry.. Hello friends, <BR> <BR> Still on a streak of over 10,000 steps. Today is 10,888 steps. And I didn't walk this morning, choosing instead to go through some of the paperwork on my desk to help me get caught up since I was out Monday and Tuesday. Tax season is not a good time to get sick. <BR> <BR> I had a session set up with a personal trainer at the gym for this evening, but there were several accidents on the interstate and I had to cancel. I rescheduled for Saturday morning, since I h... Thu, 10 Mar 2016 22:28:14 EST Wednesday's entry... Hello friends, <BR> Just a quick note to let you all know that I appreciate your thoughfulness while I was sick over the last couple of days. I think it was just a stomach bug. I'm feeling better, just incredibly tired yet. <BR> <BR> Managed to get over my 10,000 step goal today and yesterday, so that's good enough to start a new streak for this week. <em>224</em> Monday wasn't quite there. That's OK though. When you're sick, you're sick. <BR> <BR> I do have to say that the Dail... Wed, 9 Mar 2016 22:10:59 EST Tuesday entry... Hello friends, <BR> I've been sick the last couple of days. I have kept up with at least my elliptical workouts, though. Didn't quite make 10,000 steps yesterday, but today I managed to. 10,165 to be exact. <em>224</em> <BR> <BR> Feeling better so it's back to work tomorrow. Just hoping I can make it through the entire day. If I could afford the vacation time, I would stay home another day just to be sure, but I can't. I also can imagine the paperwork that's been adding up on my de... Tue, 8 Mar 2016 22:11:08 EST What a weekend.... Hello friends, <BR> <BR> Thanks for all of your comments on my last blog Friday. I was pretty worn out from the "hike" DH took me on. It was quite a workout. In fact, besides some cleaning and shopping, I didn't do much yesterday. <BR> Today was much better with an hour on the elliptical, walking outside in the 70 degree weather and sunshine, and some heavy house work. Since DD and the grands haven't been here all weekend...and left a mess in our house...Someone had to get things cleaned... Sun, 6 Mar 2016 20:45:23 EST Friday's entry Hello friends, Been missing in action for a couple days, but not of the grid. Still moving as I should. DH took me out for photo shooting this afternoon and we did some major hiking. Tough on me with my weight, my ankle, my lack of balance... Something I really need to work on. Did a lot of rock climbing, up and down hills. Finally made it to a pretty little water fall. On one hand, I'm glad I went as it was pretty there. On the other, it was tough getting there and back out again. With all... Fri, 4 Mar 2016 22:39:51 EST Wednesday's entry... and it seems a new streak Hello friends, <BR> <BR> I'm back!! <em>244</em> <BR> Wasn't feeling well there for a little. Now I'm doing much better. The toe hardly hurts at all anymore. <BR> My streak is back! I'm on day 4 on getting over 10,000 steps daily. Monday doesn't count, cause I came close, but having taken a sleeping pill put me out of action. <BR> Same for tonight, so this won't be long. <BR> Thank Goodness, Right?! <em>334</em> <BR> <BR> I did walk this morning for about 41 minutes. At ... Wed, 2 Mar 2016 22:21:16 EST Made it through Tuesday. First day of March. Hello friends, <BR> <BR> This will definitely be short as I took a sleeping tablet and can feel it working on me already. Maybe I'll be lucky and get a good night's sleep tonight. <BR> <BR> Walking this morning for 45 minutes, plus the extra walking I did during the day, put me over 10,256 steps. Not bad. Would walk more or would hop on my elliptical, but it seems I'd be falling asleep quickly if I tried. <BR> <BR> Will try again tomorrow morning. <BR> <BR> Have a good night, everyone.... Tue, 1 Mar 2016 20:49:28 EST Monday's entry and last day of February... Hello friends, <BR> <BR> I'll start out by saying that I'm just a thousand steps short of my 10,000 steps a day goal, so this will be short so that I can actually get it done before going to bed. And I need to get to bed fairly soon. <BR> <BR> Today started as a very stressful day, with a lot of telephone calls and a lot of paper pushing. Which is most days anyway. <BR> Haven't had too much of a chance to "look" for a new job yet. This may have to wait until I get another day off, wh... Mon, 29 Feb 2016 21:32:42 EST Doing better. Good weekend. Hello friends, <BR> <BR> It's Sunday evening and I hope everyone had a great weekend! The weather was nearly perfect here in KC over the weekend, except for the wind. While I know it's still technically Winter, it sure doesn't seem like it. Guess that's "El Nino" for you. <BR> <BR> Thank you all for your well wishes for my toe. It is doing better, thankfully. I'm able to handle walking in my tennies again without a lot of pain, as evidenced yesterday with over 11,000 steps and today wit... Sun, 28 Feb 2016 21:26:21 EST Thank goodness it's Friday! Good morning friends, <BR> <BR> The toe is still giving me problems this morning. The pain is getting in the way of walking! <BR> Couldn't get on the elliptical last night because of the pain. Hard to say if I'll be able to this evening. Didn't really have the time to try to get a walk in this morning, either way. So, it looks like I'm going to focus on abs and upper body today. Trying to make a quick list of what I'll be able to do at the gym this evening. Or at home, if I need to go home.... Fri, 26 Feb 2016 09:00:07 EST There goes the streak.. Hello friends, <BR> Didn't make the steps today. I hurt my big toe somehow this morning, probably by wearing too tight shoes. Who knows. Hurt too badly to do much walking. <em>39</em> <BR> When I got home, I had to soak my foot in hot water and epsome(?) salts. It's a bit better now. <BR> I'm hoping that I can get through tomorrow without problems. We'll see what tomorrow brings. Once it's better, I'll start the streak again. i'm bummed I didn't make it through the whole week. <... Thu, 25 Feb 2016 21:35:40 EST Wednesday entry... Hello friends, <BR> The streak goes on! Am at 11,452 steps for today! And most of that is from an hour walk this morning! <em>244</em> <BR> Also did some vigorous leg lifts for my knees this morning. Can still feel it in my thighs. Good for the bum knee though. <BR> <BR> Still not sleeping well. Have been taking melatonin but I don't think it's helping. My doctor gave me a script for a sleeping med, however I'm worried about, first, the cost, and second, if it will make me feel gr... Wed, 24 Feb 2016 20:58:15 EST Tuesdays entry and the streak goes on... Hello friends, <BR> <BR> A quick post to let you know that my streak is still on! 11,285 steps today! <em>244</em> <BR> Plus some crunches this morning! <BR> <BR> Eating was on plan...although, the cafeteria had pizza for lunch and I had a half a slice. <em>2</em> AFTER I'd already eaten the half sandwich and turkey chili that I had brought in. Told myself that those were small portions, so I could afford it. Shouldn't have had it, no matter what. Been drinking a lot of water th... Tue, 23 Feb 2016 20:29:33 EST Monday's entry Feb 22, 16 Hello friends, <BR> I'm on a streak, and hope to keep it going, so this will be short. <BR> Second day with over 10,000 steps. <em>224</em> <BR> Will be getting up early tomorrow morning for a morning workout on the elliptical. <BR> Didn't make it to the gym this evening, cause DH was worried about losing too much protein in exercise so that he wouldn't be able to donate plasma tomorrow. So he's adding more protein tonight and tomorrow to have good numbers. <BR> And, of course, the gr... Mon, 22 Feb 2016 21:30:57 EST Sunday entry... Hello friends, <BR> <BR> It was a beautiful weekend this weekend here in KC! Much too nice to stay indoors! Although, that's what I did mostly Saturday, trying to catch up on bills. <BR> <BR> Today, however, DH and I went to the zoo together and got some good photos! Did a LOT of walking too. Boy, do my feet feel it!! Well over 13,500 steps for today! <BR> <BR> Not a bad weekend over all. Friday was a day off, so I took advantage of the gym in the afternoon, after daughter and I did... Sun, 21 Feb 2016 21:12:15 EST Not a bad week. Hello friends, <BR> <BR> Busy week and not enough sleep, so this may be short. <BR> Wednesday was pretty active. Over 11,000 steps. <BR> Thursday wasn't very active, for personal reasons. Just didn't get a chance. <BR> Today started out slow with being a couch potato, even though I was up early, planning to workout. Phone died so that needed charging. Then I was going to leave for the gym. But I lost track of time. <em>2</em> <BR> Since Monday is DD's 29th birthday, she and I had a ... Fri, 19 Feb 2016 22:10:05 EST Not a bad Tuesday... Hello my friends, <BR> <BR> I hope everyone had a great day today. It being Wednesday, the temps here in KC were up in the low 50s, for a change! It was rather nice! Too bad I forgot to get outside and take a walk. I'll make sure that I do so tomorrow. And I'm off work on Friday, and it's supposed to be in the 70s!! Can't WAIT to enjoy it!! <BR> <BR> As for today, even though I made it to work early, I didn't manage to get much of a workout in, as I had some research to do online. Ne... Wed, 17 Feb 2016 22:39:59 EST A good Monday and start to a short week. Hello friends, <BR> <BR> Today was a good day for new beginnings, and getting back to exercise and eating well. I didn't cheat or give up today. Was a good day. <BR> <BR> The weekend was the hardest for me, eating and exercise wise. Mostly because DH and I have not had time alone like this in a long time. And, I fear, it may be a long time before we get it again. But, who knows what the future will bring. <BR> The grandkids and our DD had a good weekend with her friend, so that's importa... Mon, 15 Feb 2016 22:12:46 EST Back to square one... Hello friends, <BR> I'm embarrassed to make this post as I fell completely off the wagon over this weekend. There's no excuses other than being overly tired and not wanting to do what I should have. <BR> <BR> Meals weren't all that great either. Of course, my DH and I had the house to ourselves for a change from Saturday morning until...actually, we still have the house to ourselves. DD and grandkids spent the weekend with one of her friends. And she decided not to come home tonight as we... Sun, 14 Feb 2016 21:16:20 EST Happily Thursdays over... Hello friends, <BR> <BR> Thanks to all of you for your encouragement on yesterday's blog. Too bad I couldn't access them today while at work. Could have been very helpful to me. <BR> <BR> Yes, today wasn't a great day. Started out, because I wanted to drive into work by myself, and leave a little later than 5:00 am. My plan had been to hop on my elliptical, or turn on a Jessica Smith video or some such other video and get in a quick workout. Didn't happen. By the time I got dressed...a... Thu, 11 Feb 2016 20:35:40 EST Wednesdays entry <img src=""> <BR> <BR> <img src=""> <BR> <BR> Hello friends, <BR> Above are a couple of the photos that I took, with the help of hubby on Sunday. Finally. <BR> The first is a photo of the small church at Watkins Mill Park in Kearney, MO. Behind the school, and to the right is the small, one room school house. <BR> Still unsure of t... Wed, 10 Feb 2016 22:04:50 EST Tough Tuesday... Hello friends, <BR> Posting early cause I'm not sure I'll get a chance this evening. <BR> Another busy day, however I slept in this morning and drove in to work myself because of it. I HAD planned on getting up with DH and getting to the gym, or at least downstairs on my elliptical. It didn't happen. Guess, according to my Fitbit, I needed the extra bit of sleep. <BR> <BR> Now, it's after lunch. I had a chicken sandwich with Ezekiel Bread, spinach, a this slice of provolone cheese and... Tue, 9 Feb 2016 14:09:33 EST Monday's entry... Hello friends, <BR> Just a quick blog tonight as I'm beat. <BR> <BR> I did walk this morning. Only about 20 minutes though. Didn't do the body weight exercise that I'd planned. There was just too many things in the office that needed to be done before work actually started. <BR> <BR> After work got a 45 minute elliptical workout in. Made it to 12,323 steps. Good start for the week. <BR> <BR> Eating on plan was easier today. Except for the King Mardi Grau cakes that a couple of the ag... Mon, 8 Feb 2016 21:39:14 EST A long and busy weekend... <img src=""> <BR> <BR> We threw my granddaughter's 8th Birthday party at a skating rink Saturday. We all had a great time. Had a lot going on both before and after the party, but I did manage to get in an elliptical workout early in the morning. <BR> Today was a bit harder. My DH, the photographer, wanted to go out and find something to shoot, so he dragged me along. Mostly to get me out of the house for awhil... Sun, 7 Feb 2016 21:17:18 EST Good Thursday... Hello friends, <BR> <BR> Something must have clicked cause today was a good day all around. Other than the stress of work, that is. <BR> <BR> Today was great for nutrition. Had a fruit smoothie for breakfast, no mid morning snack, a spinach salad for lunch, with a bit of dried cranberries, almond slices, cucumber slices, peas, carrot sticks and a bit of ranch for dipping purposes. <BR> After lunch I had a greek yogurt, an apple and 2 tablespoons home made peanut butter. <BR> A Kind prot... Thu, 4 Feb 2016 20:21:34 EST