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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
10/4/10 5:29 P

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Challenge Name: Tens of fun!
Date: 10/01/10 - 10/31/10

Identify ten things you are not already doing that you can do to help you get healthy!

It could range from eating habits to exercise to organization! Get creative and please share your ideas if you feel comfortable enough. They could really help someone whose struggling find a starting place!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
8/25/10 2:48 P

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Challenge Name: Let's get moving!
Date: 8/25/10 - 9/30/10

Identify as many "every day" activities you can that you can turn into an opportunity for exercise.

Take it one step further by hand-writing this list and posting it somewhere you will see daily to help you remember to get active! Studies show that the physical act of writing helps make more connections in your brain to the thought being expressed. If you are more connected to the idea, then you are more likely to remember it which in turn means you are more likely to act on it!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
6/16/10 8:22 A

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Challenge Name: Don't give up!
Date: 6/16/10 - 7/15/10

Why does it seem that, at least in past attempts, we "give up" even if things are going well on our track to our weight goals?

Granted you maybe didn't think, "I'm going to give up on this weight thing" but your actions contained less thoughtful effort... or you got tired and "Just needed a break."

Let's take steps now to help prevent the "give up." I want you to identify 3 of your most likely reasons to "give up." Then take steps to counteract them now.

For example, if one of your likely "excuses" is that you have a crazy schedule and are having issues getting in your exercise AND healthy meals each day, try this: 1) make a weekly menu, then prep for your meals on a slow day (like Sundays for me) by chopping any veggies you'll need, cooking proteins, or completely cooking the meals then freezing them until the night before! 2) Remember that exercise doesn't have to be in 2 hour chunks of time, you can do 10 minutes in the morning, 10 on a lunch break, and 10 right after work and there you go! You've got your 30 minutes! (Or if you're like me and hate to get sweaty while at work - do 15 in the morning and 15 after work - still 30 minutes!)

Be creative!

If you want to share, please feel free to do so on the homework discussion thread!

Edited by: MUSICTURNSMEON at: 6/16/2010 (08:25)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
5/9/10 10:54 P

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Challenge Name: Make a habit!
Date: 5/10/10 - 6/7/10

Water intake - no less than 64 oz a day for the rest of the month!

I currently drink 0 oz most days. Cheers!

Edited by: MUSICTURNSMEON at: 6/4/2010 (16:20)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
4/10/10 6:25 P

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Challenge Name: Where's my motivation?
Date: 4/11/10 - 5/1/10

You'll need:
- Your collage
- hanging/display materials

All I want you to do it put your collage on display. Put it in the room you exercise in, or the room you tend to eat in, or anywhere you'll see it often, and the earlier in your day the better.

The point is for it to be somewhere you'll need the most motivation to stay on track and make great choices. I'm considering hanging my framed collage in my office/workout room as I spend quite a bit of tie in here and then maybe a photo of it in a small frame on my desk at work as I REALLY get off track there EASILY, but can't go hanging a poster-sized PERSONAL collage in such a public way.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
2/7/10 3:27 P

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Challenge Name: Can I get a little motivation?
Date: 2/8/10 - 2/28/10

You'll need the following:
- the words and pictures you've been collecting
- stick glue (or you can get really creative with a paper mache solution)
- scissors (optional at this point)
- backing (canvas, piece of construction paper, bristol paper, or whatever works for you as a surface)

Now, create a motivation or vision collage by adhering your words and pictures to your chose backing.

I've been playing with a couple of ideas. I think I'm going to make a large "traditional" style collage to hang like a picture with a frame and everything and then I think I'll make a smaller 3D version using a balloon and the paper mache paste.

I'm excited to see what everyone does!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
1/17/10 3:08 P

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Challenge Name: Let's get rolling!
Date: 1/18/10 - 1/24/10

Did you identify your motivation yet? Start finding pictures or words that remind you of that reason. Cut them out of magazines, the newspaper, off of the internet, where ever you find them, save them... we're going to get our creative juices flowing soon!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
10/26/09 10:01 P

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Challenge Name: Back to the basics
Date: 11/01/09 - 11/30/09

What is your motivation?

Take this month to really ask yourself why you are working to get healthier. Dig deeper to find out why you let yourself become over or under weight and decide what will get you motivated to break that cycle.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
7/7/09 8:55 P

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Challenge Name: Fast Food Reality!
Date: 08/01/09 - 08/31/09

Keep track of how many times you are eating fast food this month.

Save your receipts and tally up at the end of the month how many times you ate out and how much you spent!

I think the results will be interesting.


I do this to some degree with my bank ledger (I made an excel sheet that tracks keywords for me). So far this year (only as bank transactions), I've spent over a thousand dollars on non-grocery store eating! That doesn't count what I've paid cash for!


Post your results in the home work forum!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
6/2/09 2:39 P

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Challenge Name: Plan!
Date: 06/01/09 - 06/07/09

Use the Dale Carnegie 8-Step Planning Strategy to create a concrete plan of action for the goal(s) you want to reach by Septmeber 1, 2009.

Here are the steps:
1 Should Be
+ Identify where you want to be
2 As Is
+ Identify the reality of where you are starting from right now
3 Goals
+ Create three major goals: a daily, a weekly, and a monthly, or some similar variation
4 Action Steps
+ Break down what you need to do with an needed deadlines to help you know you are on track
5 Cost
+ Not all goals require a budget, but if yours does, here is where you figure that out
- For instance, eating healthier may require a larger budget at first until you are truly following portions and can find "cheap" fillers that are still good for you
6 Timetable
+ Set up an outline of your deadlines and what's due
7 Implementation
+ Put your plan in motion and note anyone who is helping along the way (an accountability partner, for example)
8 Follow-Up
+ Check up on yourself periodically and anyone else involved in your plan

Let me know in the homework discussion area if you have any questions.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
5/11/09 11:18 P

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Challenge Name: The Rock or the Hard Place?
Date: 05/11/09 - 05/17/09

Can work effect your sleep?

If so, what can you do to reduce the effects?

Remember to post your results in the Homework Discussion Board.
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x16881x214R>17060


Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
5/3/09 11:22 P

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Challenge Name: A Fat to Keep You Thin
Date: 05/04/09 - 05/10/09

Research "brown fat". Figure out why it being found in adults is such a big deal.

What do you think about the claims/promises?

Post your findings and thoughts on the Homework Discussion Page.

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x16881x214R>17060


Edited by: MUSICTURNSMEON at: 5/3/2009 (23:30)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
3/15/09 8:57 P

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Challenge Name: Find your "core" reason
Date: 03/16/09 - 03/22/09

Your "core" reason for losing weight

Everyone has usually many reasons for losing weight and changing their diet. These reasons are the motivation to stick with it, to not go out to dinner even though your want to, to not have that second piece of cake, to exercise even when you are tired and busy. However, that motivation can be improved upon if you can really focus on the number one "core" reason for doing what you are doing. This reason is the thing that will keep you going and motivated because it is what really means the most to you. Typically, however, this core reason is wrapped up in lots of other surface reasons and you might not even realize it. This exercise will help you find your core reason for weight loss.

What you need to do is start with your goal; be pretty specific with something like: I want to fit into a size 12 pair of pants by April 30th, or I want to buy a bikini by Memorial Day, or I want to get off my blood pressure medicine by July 1st.

Now, state your reason why this is a goal: I want to be as skinny as I was in high school, or I want to feel good on the beach, or I want to have healthy blood pressure without drugs. This is your surface reason.

Next, ask yourself why you want each of these reasons: I met my husband in high school and I want him to think I'm as sexy now as I was then, or I am always embarrassed on the beach in my bathing suit and can't have fun, or I know I will live longer without drugs and with a healthy blood pressure.

You repeat this process with each goal and/or surface reason you have until your "why" reason starts repeating itself, and that becomes your core reason for losing weight. Remember it, think about it, post it somewhere where you can see it! It will help get you through the tough motivational times.

Edited by: MUSICTURNSMEON at: 3/15/2009 (20:57)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
3/9/09 7:05 A

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Challenge Name: Fiber!
Date: 03/09/09 - 03/015/09

Track your fiber intake this week. Do you notice anything on the days that you get the recommended daily dosage (or maybe the day after)?

Let us know!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
3/1/09 11:12 P

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Challenge Name: Be mindful.
Date: 03/02/09 - 03/08/09

This homework assignment is to experience at least one mindful meal/snack this week where you do nothing but eat. No socializing, no email, no tv, no anything else. Just you and the food. Then answer these questions:

What did you notice about the experience?
Did you learn something new about your food?
Did you feel comfortable doing it, or did it make you anxious or even something else?
What did you learn about yourself?

Don't make yourself crazy trying to manage this, but if you can sit down and just enjoy a cup of tea for 5 minutes with no distractions, that's probably more than most of us usually do!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
2/22/09 11:15 P

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Okay, I haven't been doing too well with getting the challenges out in time to start on Saturdays, so I'm going to adjust and say I'll have them up by Sundays to start on Mondays.

Challenge Name: Do you follow what your heart craves?
Date: 02/23/09 - 03/01/09

So I got this from a Daily Quote email, but it still is a great challenge. I simply ask that you read below then ask yourself what it means in your life.


"What reason weaves, by passion is undone." - Alexander Pope

As odd as it sounds, sometimes our logical minds can hold us back. Have you ever wanted to attempt a new career, run a marathon, or start your own business? Our brains might scream at us that it is safer to do what has been tried and true in the past, but don't let the fear of the unknown stop you! We all spend a lot of time worrying and little time examining the calling of our own hearts. What are you passionate about? Is there a way that you can honor these feelings in a responsible way? Trying new things can be terrifying, but following our passions can make us feel alive and become some of our most memorable moments in life. The thrill of love, the depths of grief, and the joys of a new career...all would be impossible without passion.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
2/14/09 9:09 A

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Challenge Name: Share the love...
Date: 2/14/09 - 2/20/09

Look outside of yourself this week and take an extra step to notice someone who could use a boost - a bit of encouragement, an anonymous valentine, and thank you note for being dedicated or a hard worker, etc.

By taking the focus off of ourselves, we realize how askew some of our concerns and worries really are. take a little time to notice someone who needs a boost and act on it.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
2/8/09 10:33 P

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Challenge Name: Love my "me" time
Date: 2/7/09 - 2/13/09

Now that you have a more honest evaluation of how you spend your time, this week decide how you want to be spending your time. Take a realistic look at what you can get done during your time, and decide how to fill it with what you love and what you need to be doing to reach your goals. Be sure to include what you absolutely love. This could be practice time for you art, prep time for your classes to have an extra special lesson, or researching a new author you've been wanting to read.

Start trying to sketch out what your time would look like over the course of a week if you eliminated the things that don't fit into your passions and your goals. For most of us, that means instead of watching tv or staying on the computer for hours on end, we will be working out, exercising, or organizing our projects/supplies/etc. Remember that you do not have to do everything every day, but the time you do commit to it needs to be fully committed to the task at hand.

Be creative and figure out how to be happy!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
1/31/09 6:30 P

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Challenge Name: Your Time.. Is it?
Date: 1/31/09 - 2/6/09

Evaluate what you do in your off time (any time not at a job or school). Are these activities beneficial to you and your goals for this year? Does this include exercise or only sitting in front of the tv? Do you indulge your passions or follow the crowd? Are you out drinking all night or having fun while being conscious of your goals? Are you over-scheduled or do you take time to read a book or just soak in a hot bubble bath?

Your challenge this week is to just be honest with what you are doing and what you need to be doing to meet your goals, short and long term. Remember to include time alone. If you don't spend time with yourself to consider what you enjoy, who you are, or simply how to relax, you will never be the best you that you can.

Post anything that you would like to share about your experience with this challenge on the Homework Discussion Thread.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
1/24/09 1:27 P

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Challenge Name: Life Gets in the Way
Date: 1/24/09 - 1/30/09

Sometimes life gets in the way of reaching our goals or keeping our momentum. Identify some of the daily items that you can start to plan for to ensure that you continue your personal exercise and nutrition plans. think of at least two ways you can overcome these obstacles.

Post your results on the Homework Discussion Link or in you own journal or blog.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
1/18/09 10:30 A

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Sorry it's late!

Challenge Name: Triggers
Date: 1/17/09 - 1/23/09

We all go through ups and downs during our fitness journey. I want you to stop and think about what some of your triggers are that make you relapse during those down times.

If you are down right now and having difficulty, I want you to identify what things you were doing before - that maybe you have stopped doing that are getting in the way of your success.

My challenge to you this month is to pick one of yours and get it back on track! Let me know what it is and how you are doing with it. I'll check back with you and see how you are doing!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
1/10/09 10:57 A

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Challenge Name: Support
Date: 1/10/09 - 1/16/09

Sharing your goals will provide a group of people to help to hold you accountable.

Who can you share your goals for the upcoming year with? When will you share your goals with them?

Putting your goals in writing is basic and makes a big difference. Take it a step further by sharing your goals with a group (or at least one person) that you feel comfortable with.

Benefits of sharing your goals:
1. These people (or person) can help you with accountability.
2. They can also be more sensitive to the fact that you are trying to reach these goals and can reduce they portion of the temptation to cheat.
3. They can be a support group for you when you are feeling down and/or like giving up.

For more benefits, feel free to check out the articles section of SP. Be sure to get your spark points for reading those articles!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
1/3/09 1:13 P

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Challenge Name: Getting a Fresh Start
Date: 1/3/09 - 1/9/09

Put into writing goals that you can accomplish in the following time spans that will aid you in your quest for better health. Be as specific as you feel comfortable with.
+ 1 year:
where do you want to be in one year?
what improvement do you want to have made from today?
+ 6 months:
what is your half-way check mark?
+ monthly:
what is a goal/task you can accomplish each month?
+ weekly:
what is a goal/task to be accomplished each week?
+ daily:
what are the goals/tasks you will focus on daily?
start with the basics.

Putting your goals in writing is basic but something easily overlooked that makes a big difference! Try to be as specific as you can. The more specific you are the easier it will be for you to visualize your results.

Edited by: MUSICTURNSMEON at: 1/3/2009 (13:22)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
1/3/09 11:58 A

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emoticon emoticon emoticon

DO NOT POST TO THIS THREAD!

Each Saturday morning I will post a new challenge for the week ahead with the date so that you can have easy access to the current challenges.

The challenges on this thread will urge you to focus on the mental, emotional, and passion aspects of your journey to a healthier you.

Post your results on the "Homework Discussion" thread.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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