JUST FOR TODAY... One day at a time .. Daily Commitment for 2023!
Replies
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Plan for today..back to work after 6 days off
Log all food✅
Under 2k calories✅
10-12 glasses of water💩
No beer✅
No food after 8💩
Yesterday was pretty good. The snack monster tried to get me after Teigan’s track meet but I feed him a grapefruit and crunched some carrots and sweet peas… ate after 8 but didn’t go nuts so I’ll call it a win. Not much to say today… I do have to get a treadmill run in after work. Gosh I hate the treadmill.. or maybe it’s just running all together but gotta do it so I can actually be supportive of my daughter this summer as a running buddy from time to time and not hinder her.
Plan for today
Under 2k
10-12 glasses of water
Log all food
No food after 8
20-30 min treadmill
No beer
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pamperedlinny wrote: »JFT:
☑️Drink at least 72oz water ✔️
☑️Stay under 1800 calories ✔️
☑️No coffee until 8am ✔️
☑️No food until 10am ✔️
☑️No food after 8pm ✔️
☑️Get at least 5000 steps today ✔️
☑️Plan ways to test new countertop grill (I love a new kitchen gadget) ✔️
☑️Submit annual self-review for work (I HATE self-reviews) ✔️
☑️Prep burgers and zucchini for dinner ✔️
JFT:
☑️Drink at least 72oz water
☑️Stay under 1800 calories
☑️No coffee until 8am
☑️No food until 10am
☑️No food after 8pm
☑️Get at least 5000 steps today
☑️Figure out what to feed the humans for dinner again
☑️Make progress on problem account at work
☑️Attend drinks over books event tonight (meet author Sarah Penner)
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JFT Wednesday
1. THINK PINK. Check on coverage requirements. JFT. Review emails.
2. Online facilitation - Cover classes. Review/revise lesson plans. SET TIMES. Update class website. Duolingo. Reply to emails. Grade late assignments. Journal. Try out Blooket and Gimkit? Take notes on play. Create thumbnails.
3. Pit Crew - Check Chromebooks. OUTSIDE!
4. Planning - Take boxes out to car. Mark courses complete per email. Reading (Libby). Update Goodreads! ChatGPT update; Source v Search Engine; Taxes scripts. Do some deep stretchy squats and some crunches. Shoot update to homework experiment video. Photocopy "Where I'm From."
5. English class - DGP 7.4 / Lesson - "Where I'm From" / Graphic Organizer / Closer = Complete NRI
6. Head home ASAP!
7. Sort clothes? Check on books and dishes. Continue organizing office and setting aside space for books.
8. Evening: Therapy / art show. Dinner: Salad. Drink more water. No, more. Keep the pitcher in the fridge full. You're not actually hungry. Make some tea. Drink more water!
9. Bedtime: Gratitude journal. Update IG. Therapy exercises: crunches, push-ups, squats, ankle lifts, box jumps, plank. Meds. Floss, rinse, brush teeth.
10. Upcoming: Set up digital portfolio. Get elastic for shoes & take to shoe repair. Saturday YMCA & tweetchats on anon; library volunteering; massage. Park walk? Used bookstore? Sun RC; podcast. When to work on Clois & Stuffy? Need to purchase and install doors; need to repair joist. C nap in bedroom; keep blankets and pillows (and PJs!) in bedroom. Move OUR blankets and pillows to bedroom; keep atop bookshelf. Thursday therapy, art show. Friday bike ride?
Scale goals
End of 2017: 174.6
End of 2018: 189.2
End of 2019: 196.4
End of 2020: 187.4
End of 2021: 194.4
End of 2022: 201.2
Today: 204.2
Long-term goals/progress
1. Professional / read current research. 2. Professional / present at conferences. 3. Professional / publish scholarly articles. 4. Professional / observe student needs and develop supports. 5. Professional / complete a doctorate. 6. Personal / retire comfortably. 7. Personal / renovate house. 8. Community / local progress. 9. Community / time with friends & family. 10. Family concerns. 11. Medical/fitness.
1. Research: Five paragraph essay. How student attitudes affect standardized test results; student surveys.
2. Presenting: Promote YT channel. Invite guests. Record mini-lessons.
3. Publishing: Read one journal article weekly; respond in a blog post. Clois for CWG. S&F for YT channel. Goodreads purchase list for McKay’s. Weekly blog series: Weekly Wishes (Monday) and Weekly Wins (Friday).
4. Observed student needs: Changing words between parts of speech (vocabulary/grammar). Synthesizing info from multiple sources, drawing conclusions (RI/W). EFFECTIVE transitions (W). Every day v everyday; any one v anyone (grammar). Sub/obj pronouns & structure (grammar). Poss v pl nouns (grammar). Short nonfic from Lat Amer/Africa/Asia (World Lit).
5. Doctorate: Research programs, requirements, resources, cost, timeline.
6. Retirement: Update name on JSSB acct. Check investments. Theater CV. Entertainment experience. Duolingo/Lang8.
7. House: Floor joists. Siding. Gutters. Floors.
8. Local progress: Library. Theater. PC2V. City/county govt. Community kitchen. She Should Run vision statement. Ugly Christmas sweater. Prison abolition; reduce / re-allocate responsibilities dumped on cops. Push for diversity. Turn left!
9. Friends & extended family: Organize photos. Write postcards. Call weekly! Look for activities to do with friends. Purchase doll with long hair; practice French braid. Dance: tap, salsa, samba. Rhythm nation.
10. Immediate family: 20m room cleaning daily. When room is clean, nap together. Zoo? Drive white car together; practice solo driving. Load books in crate for McKay's. Work on staying home solo when dark.
11. Medical: YMCA classes. Lift @ lunch. Maintain @ 155 w defined muscle tone. At 189, 1pr black 1pr white leggings; purple All-Stars. 179, 2 Svaha Rachel dresses. 169 suit - Indochino? 159 swing dance lessons. Talk to PCP about feet (cannot do calf raises, pushups, planks, mountain climbers, etc.) Also back and shoulder pain. Why can’t I sleep better? Is ADHD a possible factor? ADHD testing Aug 10 2P and Aug 15 2P. Therapy Mar 23 4p. Dentist April 19 11a. Biometric May 1 9AM. Annual exam Oct 11 9A check calendar.
13. Therapy thoughts: Achieving fitness goals is especially difficult when snacking is apparently the only effective, inexpensive, convenient de-stresser and I'm stressed almost all the time. Progress: Regressive behavior is now minimal. What do I do about the fact that I WANT her to sleep in her room and she doesn't seem to care? Trying to reflect on progress but it's hard when there's so far to go. What do I do about the fact that nothing really seems fun? "Having fun" is something of a chore.
14. Just for fun: Start sketching dragon on a pile of books, offering one to the armored knight, & banner that reads "Treasure should not be hoarded / It should be shared."
WFTY: Priorities. About the same as yesterday this morning. Hoping things continue to look up!2020 WFTY: Progress. 2021 WFTY: Persistence. 2022 WFTY: Focus.3 -
I didn't get around to posting yesterday, but I stuck to my basic goals, even squeezing in a walk after classes. The weather has been lovely this week, so my daughter and I took the boys to the park. They mucked about in the stream and came home half covered in mud, but it was a joy to see them so relaxed and happy.
Recap - Tuesday, 3/21
Log -
Healthy choices - Not great, but I did stay under my calorie limit
Hydrate -
Exercise -
Day with Mom -
Grading!
Recap - Wednesday, 3/22
Log -
Healthy choices -
Hydrate -
Exercise -
JFT Thursday 3/23
Log
Healthy choices
Hydrate
Exercise
2 chores3 -
NewAgeNelle wrote: »So, JFT (03/22):
·Take my vitamins ✨
·30 minutes of cardio ✨
·Doctor appointment ✨
·Clean house 🙃 (I got a lot done, but not all of it)
·Laundry 🙃 (Left it in the dryer, oops)
·Log my food 🙃 (I did good...until family game night snacks after dinner)
·64 oz of water ✨Not a bad "first day" all in all, but there's room for improvement.
JFT 03/23:
• Vitamins
• 64 oz of water
• Finish laundry | PUT IT AWAY!
• At least 20 minutes of upper body
• Log all food
• Clean fishtank2 -
pridesabtch wrote: »
JFT Wednesday
- late/early puppy duty
- Laundry
- Shower
- Work by 8:00
Dog slowed me down
- Morning meetings Got drug tested instead
- Supplier visit
- Maybe go with Tim to therapist, maybe go back to work, probably go home.
- Puppy duty until Tim gets home
- Work on leash training and potty training
- Eat on plan
- Stay under 1300 cal + exercise
- Maybe trivia
- Log food
- bed by 11:00
Boy did yesterday go off the rails in the evening. Went to trivia while Tim stayed home with pup. A friend met me there and joined our team. Then somehow my 2 beers turned into a much larger number. Friend bought a couple rounds, another friend bought me one, I had already had the planned amount, but I just can't turn down free drinks. Character flaw I suppose. Anyway, we did well at trivia, but I had to call Tim to drive me home. Better safe than sorry. He didn't mind, and not terrible since we can carpool to work (though we rarely do). Then of course when I got home the snacking began... sigh. Ended up staying up until midnight just hanging with the big dog. He is cranky and jealous of the puppy so in the evenings I take him upstairs and we chill on the couch together.
Pup did well last night. Woke me up at 2:30 and she went out and peed, and she was successful again at 5:30. Unfortunately, sometime between the 5:30 -6:30am mark I need to figure out how to get her to poo outside. So far each morning around 6:30 I comedown to a poo filled kennel and doggie poo footprints all over. Yuck! She has only been working on this for a few days, and seems to get at least that she needs to pee outside. Just a matter of patience on my part and time on hers. It's possible her kennel is too big right now. That can lead to potty training issues.
JFT Thursday
- Puppy duty
- Work by 8:00 8:30
- Car pool to work
- Meetings all morning
- Work on customer complaint stuff
- Leave work around 5:00-ish
- Go pick up vehicle
- Trivia or puppy sit, not sure which
- Bed by 11:00
- MAX 2 Beers!!!
- Eat on plan
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PackerFanInGB wrote: »Just for Wednesday
- 24H Plan & Assess Done
- Water 64 oz by 7 pm
- WFPB meals - L: Homemade Minestrone Soup, sourdough toast.
Grilled shrimp. Baked sweet potato. Side salad. Snack Options: Fruit. Veggies w/hummus. Triscuits w/pico de gallo. Toast. - Get out of the house. Do something...anything. Get outside! Took a walk around the block
- Home Care
- Close Activity Rings
- 30 minutes in sewing room Went down the YouTube quilting video hole again yesterday.
- Take a walk, even if it's just around the block.
- Self Care 30 minutes Spent time reading from JM book, and also started Better Each Day and wrote my "Joy List".
- Bedtime Routine: Begin getting ready 30 minutes before. Read for 1 hour before lights out.
Hello JFTers! Hope everyone is doing well. We have blue skies in Green Bay today! Yippee! It sure does make a difference in my mood. I've never been more aware of that than this winter. I got outside for a little bit yesterday, and getting some fresh air really did make a difference in my mood. I've decided to set a daily goal of getting out of the house every single day no matter what that means...taking a drive, simply getting the mail, cleaning up dog poo in the backyard...whatever that looks like. I think I've been way too secluded since being let go in 2020 for Covid cutbacks and I've gotten too comfortable with being isolated. The stupid health issues make it harder to do stuff I like to do, but not impossible! So I need to tell myself "Suck it up, Sally!" and get back to being "me". (Sorry for the novel, but this is kind of like journaling for me.)
@littleblackskirt Having a new neighbor over for coffee sounds lovely to me. The past two houses my husband and I moved to have not been overly inviting. I miss the days when neighbors actually talked to each other! We used to have block parties and little neighborhood gatherings back in the day. Such good old days... *sigh* I hope you feel better soon! It seems like I come down with a cold every time I spend time with my grands...
@mytime6630 Gardening? Oh my, I'm envious! It's not nice enough yet here and you are only a few states away. It's amazing to me sometimes how different our temps are. I have a friend who lives near St. Louis and when she sends me Marco Polo videos while walking I'm often amazed at the difference. :flowerforyou:
@pridesabtch That's actually really good that the puppy isn't peeing in the kennel already. Do you have Gia eating on a schedule? That's been helpful for us in the past. I agree that the size of the kennel can make a difference too, but like you said, it's only been a few days so I'm actually really impressed it's doing as well as it is with the pottying!
Just for Thursday- 24H Plan & Assess Done
- Water 64 oz by 7 pm
- WFPB meals - Lunch: BAS or veggie/bean wrap. Fruit. Dinner: Buddha bowl recipe. Snack Options: Fruit, veggies, hummus or pico de gallo, Triscuits, toast.
- Get out of the house. Do something...anything. Get outside!
- To-Do's & Ta-Da's
- Close Activity Rings
- 30 minutes in sewing room
- Start Day #1 of Sewing Room Declutter with "Just Get It Done"
- Intentional form of Self Care for 30 minutes
- Bedtime Routine: Begin getting ready 30 minutes before. Read for 1 hour before lights out.
WOTY 2023: Balance
2 - 24H Plan & Assess
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more_freggies76 wrote: »JFT for 3/23/2023 (today)✔️
1) No dessert today, unless I want sugarfree or no sugar added. (last 3/21)
2) Nothing from DH's stash today; none of his pepitas. No more of his croissants, either!
3) No peanut butter today, 2.5 to 3 T (last 3/17)
4) Don't weigh again until Monsday, 3/27.
5) No hard cheese today (trying not to have cheese everyday) (last 3/20). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.
6) No honey today(1-3 Tbsp.). (a little in honey mustard ok) (last 2/24)
7) Nuts ok (22-26 g) or 12-14 in-the-shell nuts, but none of Gary's canned nuts or pepitas.
8) No beef jerky today.
9) No chicken Vienna sausage ok today (trying not to have higher sodium stuff everyday) (last 3/14)
10) Sweet potato and/or pumpkin today.(last 3/16)
11) Up to 2.0 oz of gift nuts (&fruits) my friend gave us today. (last 3/21)
12) No more of the toffee nuts or pistachios or cashews (after today) from the gift nuts - leave for DH.
13) No hummus today. (last 3/22)Hour commitment - I won't eat again until after 12 pm.
14) Can eat lunch early due to lunch meeting.================== 4DW started =============
Since MFP is going to close the blogs soon, I have to move my 4DWs (4 Day Wins) here.
Now in shared file:
https://docs.google.com/spreadsheets/d/1zarlETHtkiVUD1O6BKpHA7GCNFJS8IdF/edit?usp=sharing&ouid=108259155343870939869&rtpof=true&sd=true
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Hour commitment - After I finish my turnips, I won't eat again until after 5pm. Can still have my dose of metamusal.2
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Recap W 3/22
1) Move hourly 16.9K 37 floors 13/14
2) Walk dog in afternoon (rain stopped) 4.6 mi & noticed more migratory birds: heard sandhill cranes, saw/heard Canadian geese, saw more robins, heard red-winged blackbirds. Happy me & happy dog
3) Soup supper at church ~ limit portions, esp. desserts & log best guess ~ tried 2 kinds of soup (smoked salmon chowder & vegetable) & did pretty well w/ bread/desserts / net calories zero / 72 oz. water Net cals -269, sodium -365, excellent on others (fiber, protein, carbs, fat), 72 oz. water
4) Wash dishes / pack up snowman decorations (so many!) / put boxes in basement storage / pack up glued projects in proper boxes in basement / dust downstairs / put away winter dishes in hutch / refill shower stuff (shampoo, etc.) / clear some papers / digital declutter / another ta-da? good day
5) 5:30 soup supper / 7:00 Lent service
6) Floss / retainers / pray 2x
JFT R 3/23
1) Move hourly
2) Walk dog after webinar
3) Leftover spaghetti (sauce is defrosting) for supper / net calories zero / 72+ oz. water
4) Deep-clean vacuum downstairs (done, with hubby's help) / webinar 2-3 / meal plan & grocery list / digital declutter / clear some papers / another ta-da?
5) Floss / retainers / pray
100 days from now reminder: What I do today gets me where I want to be. [Feb. 1 - May 11] Day 51
About me:I'm Carmela
This is my lifestyle. It's. Not. A. Diet.
Height 5'4"
65 yrs old
Reside in Green Bay, WI, USA
2023 Goals:1) Ultimate goal weight 150#... I'll be satisfied if I can get back down to 160# this yearWord for 2022-23: Tenacity ~ persistent determination; the mental strength to resist opposition, danger or hardship- Post weekly weigh-in on MFP for accountability. Saturday a.m. is my "official" weigh-in day, and I track daily on a separate app (for the visual). My digital scale only shows half pound increments & I'm too cheap to buy a fancier scale.
- Take measurements & log on MFP every month end ~ 1.31.23 ack! 2.28.23 not better but not worse
- Try new recipes now that I have the time
January: parsnip/potato mash; St. Louis gooey butter cake (Mom's bday) =
February: creamy bacon corn chowder (slow cooker); banana bread (using applesauce & oil); braised lamb shanks with lentils (slow cooker); apple cake (with buttermilk) =
January 1x6 days, 1x5 days, 2x4 days =
February 1x6 days, 2x5 days, 1x4 days =
March 1x6 days, 1x5 days- Walk dog 3-4 miles, treadmill when necessary in winter, weights/my home version of circuit & other x-training
- Continue PT (physical therapy) exercises to strengthen arthritic knees & hip flexor
January 48.14 miles
February 55.79 miles YTD 103.93 miles- In 2022 I logged 500.4 miles, or 805km. Not the full challenge, but with knee issues early in year, I was happy to get this far.
- I can earn $10 every month on my Medicare Advantage Plan with 10+ days of 7,500 steps =
- Registered for Seroogy's Valentine 5K on 2.4.23 ~ skipped 2023 due to frigid temps with wind chill around 0F... didn't want a repeat of overuse injury from last winter. In 2022, I had to cancel race due to inflammation in knees from overuse & arthritis (medico advised) from walking in another frigid 5K.
- Registered for Bellin 10K on 6.10.23 ~ 2022 first time in person since 2019; 2023 added 5K event.
- register for Packers 5K ~ date TBD
- register for Bellin Women's 5K ~ date TBD (1,000+ for all races in 2022)
- watch for other events to possibly add ~ learned of Pi Day race, but did not enter
- Excellent goal previous years, to be continued
- Visit parents 1-2 times each month, phone calls in between ~ they're in mid to late 80s and live 90 miles away
- Monthly contact with former colleagues/others in town, now that I'm retired
1.12.23 lunch w/ CH
2.11.23 ART Nite w/ PZ (supper, gallery, bar w/ live music)
- Made great progress on first floor of house in 2022, keep going
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more_freggies76 wrote: »JFT for 3/23/2023 (today)✔️
1) No dessert today, unless I want sugarfree or no sugar added. (last 3/21)✔️
2) Nothing from DH's stash today; none of his pepitas. No more of his croissants, either!✔️
3) No peanut butter today, 2.5 to 3 T (last 3/17)✔️
4) Don't weigh again until Monday, 3/27.✔️
5) No hard cheese today (trying not to have cheese everyday) (last 3/20). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.✔️
6) No honey today(1-3 Tbsp.). (a little in honey mustard ok) (last 2/24)✔️
7) Nuts ok (22-26 g) or 12-14 in-the-shell nuts, but none of Gary's canned nuts or pepitas.✔️
8) No beef jerky today.✔️
9) No chicken Vienna sausage ok today (trying not to have higher sodium stuff everyday) (last 3/14)✔️
10) Sweet potato and/or pumpkin today.(last 3/16)✔️Didn't eat today.
11) Up to 2.0 oz of gift nuts (&fruits) my friend gave us today. (last 3/21)✔️
12) No more of the toffee nuts or pistachios or cashews (after today) from the gift nuts - leave for DH.✔️
13) No hummus today. (last 3/22)Hour commitment - I won't eat again until after 12 pm.✔️
14) Can eat lunch early due to lunch meeting.✔️
Hour commitment - I won't eat again until tomorrow.
JFT for 3/24/2023 (tomorrow)✔️
1) No dessert today, unless I want sugarfree or no sugar added. (last 3/21)
2) Nothing from DH's stash today; none of his pepitas. No more of his croissants, either!
3) Peanut butter ok today, 2.5 to 3 T (last 3/17)
4) Don't weigh again until Monday, 3/27.
5) 1.5 to 2.0 oz hard cheese today (trying not to have cheese everyday) (last 3/20). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.
6) No honey today(1-3 Tbsp.). (a little in honey mustard ok) (last 2/24)
7) Nuts ok (22-26 g) or 12-14 in-the-shell nuts, but none of Gary's canned nuts or pepitas.
8) No beef jerky today.
9) No chicken Vienna sausage ok today (trying not to have higher sodium stuff everyday) (last 3/14)
10) Sweet potato and/or pumpkin today.(last 3/16)
11) None of gift nuts (&fruits) my friend gave us today. (last 3/21)
12) No more of the toffee nuts or pistachios or cashews (after today) from the gift nuts - leave for DH.
13) Hummus ok today. (last 3/22)Hour commitment - I won't eat again until after 12 pm.================== 4DW started =============
Since MFP is going to close the blogs soon, I have to move my 4DWs (4 Day Wins) here.
Now in shared file:
https://docs.google.com/spreadsheets/d/1zarlETHtkiVUD1O6BKpHA7GCNFJS8IdF/edit?usp=sharing&ouid=108259155343870939869&rtpof=true&sd=true1 -
NewAgeNelle wrote: »JFT 03/23:
• Vitamins ✓
• 64 oz of water ✓ 72 oz
• Finish laundry ✓ | PUT IT AWAY! X Too tired...I only got 6:50 hours of sleep last night.
• At least 20 minutes of upper body X My leg was very painful today and it made me unmotivated to do anything... BUT I DID do 20 minutes of yoga.
• Log all food ✓ Within my calorie limit, though a few of my nutrients were way too high...mainly sodium
• Clean fishtank X Just way too tired
JFT 03/24:
• Vitamins
• 30 minutes of cardio
• 64 oz of water
• Pay bills
• Buy groceries
• Shower
• Clean fish tank
• Log all food
• Put laundry away2 -
littleblackskirt wrote: »
JFT Thursday 23rd
Eat 3 sensible meals 3 meals, but not the best choices, no veg
Only one snack 2
Grocery shopping yes
Make dental appointment yes
Call into hairdressers yes
Ironing mountain (this one is urgent) yes, everything for Saturday done, plus a bit extra
JFT Friday 24th
Eat 3 sensible meals
Only one snack
Hairdressers
Pack for Saturday
Half an hour in "the room of doom"
Yet another day of rain and strong winds, I'm impatient waiting on spring!
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Under 2k✅
10-12 glasses of water✅
Log all food✅
No food after 8💩
20-30 min treadmill✅
No beer✅
Yesterday went ok… still battle with night time snacking. It’s weird… I’m NOT hungry but the urge … as I think about it now even it seems so clear. There’s gotta be some hormonal or something physiological driving it.. or I guess behavioral? I do know boredom and that transition from busy or active day to lounging w/ the fam prior to bed is always when I battle this. Added a protein shake to night time regimen. Blend it with a lot of ice so it’s kinda like a almost ok tasting ice cream. I do this to slow me down from finishing it. Idk… hitting a little frustration point because I had been dropping weight like a anchor but hit the inevitable plateau. As I’ve made this journey so many times in the past I know this is kinda like a phase where the body is changing composition… then all of the sudden the weight starts to drop again. It has to as long as im in caloric deficit but it’s hard to not get frustrated and not wanna throw in the towel
Plan for today
Get thru work
Less than 2000 calories
No food after 9… (who am I kidding about the after 8 goal anyway)
10-12 glasses of water
No beer
20-30 min treadmill
Log all food3 -
pamperedlinny wrote: »JFT:
☑️Drink at least 72oz water ✔️
☑️Stay under 1800 calories ✔️
☑️No coffee until 8am ✔️
☑️No food until 10am ✔️
☑️No food after 8pm ✔️
☑️Get at least 5000 steps today ✔️
☑️Figure out what to feed the humans for dinner again ✔️ I made pita pizzas.
☑️Make progress on problem account at work 🚫 I checked it but didn't make any real progress
☑️Attend drinks over books event tonight (meet author Sarah Penner) ✔️
Drinks over Books was such a great event. Sarah Penner was amazing. She told us how she started writing her first book, the inspiration for her second book, and even some details on the third book that she's still writing. Spending time with one of my best friends, sipping a sangria, and meeting a fabulous author while coming home with signed books was an amazing night.
Photo of my friend, myself, and Sarah Penner
JFT:
☑️Drink at least 72oz water
☑️Stay under 1800 calories
☑️No coffee until 8am
☑️No food until 10am
☑️Get at least 5000 steps today
☑️Set up food for pot luck movie night
☑️Finalize details for new recipe (you can't have your friends be giunea pigs if you don't figure it out) 🤣
☑️Survive work meeting without sounding incompentent (some customers bug me)
5 -
JFT Friday
1. THINK PINK. Check on coverage requirements. JFT. Review emails.
2. Online facilitation - Review/revise lesson plans. SET TIMES. Update class website. Duolingo. Reply to emails. Grade late assignments. Journal. Create trivia sets for Blooket and Gimkit?
3. Pit Crew - Check chargers. OUTSIDE!
4. Planning - Cover classes. Reading (Libby). Update Goodreads! ChatGPT update; Source v Search Engine; Taxes scripts. Do some deep stretchy squats and some crunches.
5. English class - "See Self" / Practice - "Where I'm From" poem creation / Closer = Check late work
6. Lift! HEAD HOME.
7. Sort clothes? Check on books and dishes. Continue organizing office and setting aside space for books.
8. Evening: Read book; video. Bike ride? Dinner: Salad. Drink more water. No, more. Keep the pitcher in the fridge full. You're not actually hungry. Make some tea. Drink more water!
9. Bedtime: Gratitude journal. Update IG. Therapy exercises: crunches, push-ups, squats, ankle lifts, box jumps, plank. Meds. Floss, rinse, brush teeth.
10. Upcoming: Set up digital portfolio. Get elastic for shoes & take to shoe repair. Saturday YMCA & tweetchats on anon; library volunteering; massage. Park walk? Used bookstore? Sun RC; podcast. When to work on Clois & Stuffy? Need to purchase and install doors; need to repair joist. C nap in bedroom; keep blankets and pillows (and PJs!) in bedroom. Move OUR blankets and pillows to bedroom; keep atop bookshelf. Friday bike ride?
Scale goals
End of 2017: 174.6
End of 2018: 189.2
End of 2019: 196.4
End of 2020: 187.4
End of 2021: 194.4
End of 2022: 201.2
Today: 203.8
Long-term goals/progress
1. Professional / read current research. 2. Professional / present at conferences. 3. Professional / publish scholarly articles. 4. Professional / observe student needs and develop supports. 5. Professional / complete a doctorate. 6. Personal / retire comfortably. 7. Personal / renovate house. 8. Community / local progress. 9. Community / time with friends & family. 10. Family concerns. 11. Medical/fitness.
1. Research: Five paragraph essay. How student attitudes affect standardized test results; student surveys.
2. Presenting: Promote YT channel. Invite guests. Record mini-lessons.
3. Publishing: Read one journal article weekly; respond in a blog post. Clois for CWG. S&F for YT channel. Goodreads purchase list for McKay’s. Weekly blog series: Weekly Wishes (Monday) and Weekly Wins (Friday).
4. Observed student needs: Changing words between parts of speech (vocabulary/grammar). Synthesizing info from multiple sources, drawing conclusions (RI/W). EFFECTIVE transitions (W). Every day v everyday; any one v anyone (grammar). Sub/obj pronouns & structure (grammar). Poss v pl nouns (grammar). Short nonfic from Lat Amer/Africa/Asia (World Lit).
5. Doctorate: Research programs, requirements, resources, cost, timeline.
6. Retirement: Update name on JSSB acct. Check investments. Theater CV. Entertainment experience. Duolingo/Lang8.
7. House: Floor joists. Siding. Gutters. Floors.
8. Local progress: Library. Theater. PC2V. City/county govt. Community kitchen. She Should Run vision statement. Ugly Christmas sweater. Prison abolition; reduce / re-allocate responsibilities dumped on cops. Push for diversity. Turn left!
9. Friends & extended family: Organize photos. Write postcards. Call weekly! Look for activities to do with friends. Purchase doll with long hair; practice French braid. Dance: tap, salsa, samba. Rhythm nation.
10. Immediate family: 20m room cleaning daily. When room is clean, nap together. Zoo? Drive white car together; practice solo driving. Load books in crate for McKay's. Work on staying home solo when dark.
11. Medical: YMCA classes. Lift @ lunch. Maintain @ 155 w defined muscle tone. At 189, 1pr black 1pr white leggings; purple All-Stars. 179, 2 Svaha Rachel dresses. 169 suit - Indochino? 159 swing dance lessons. Talk to PCP about feet (cannot do calf raises, pushups, planks, mountain climbers, etc.) Also back and shoulder pain. Why can’t I sleep better? Is ADHD a possible factor? ADHD testing Aug 10 2P and Aug 15 2P. Therapy Mar 23 4p. Dentist April 19 11a. Biometric May 1 9AM. Annual exam Oct 11 9A check calendar.
13. Therapy thoughts: Achieving fitness goals is especially difficult when snacking is apparently the only effective, inexpensive, convenient de-stresser and I'm stressed almost all the time. Progress: Regressive behavior is now minimal. What do I do about the fact that I WANT her to sleep in her room and she doesn't seem to care? Trying to reflect on progress but it's hard when there's so far to go. What do I do about the fact that nothing really seems fun? "Having fun" is something of a chore.
14. Just for fun: Start sketching dragon on a pile of books, offering one to the armored knight, & banner that reads "Treasure should not be hoarded / It should be shared."
WFTY: Priorities. Yesterday was a REALLY good day; the best I've had in I don't know how long. Here's hoping today continues the pattern!2020 WFTY: Progress. 2021 WFTY: Persistence. 2022 WFTY: Focus.3 -
pridesabtch wrote: »
JFT Thursday
- Puppy duty
- Work by 8:00 8:30
- Car pool to work
- Meetings all morning
- Work on customer complaint stuff
- Leave work around 5:00-ish
- Go pick up vehicle
- Trivia or puppy sit, not sure which
- Bed by 11:00
- MAX 2 Beers!!!
- Eat on plan
Yesterday wasn't bad. Wasn't great either. My eating was not on point, but I wasn't excessive. Pup let me sleep until 4:30 this morning and then snuggled up and we slept until 7:30, with no accidents. Still couldn't get her to poo this morning, so V may have kennel clean up when she wakes up. The early mornings are really starting to wear on me so I was thankful for the little extra sleep I got last night.
Tonight I need to work on the props I'm making for the HS production of Beauty and the Beast. The magic mirror is in progress, just needs painted, but Gaston's Blunder Buster isn't even started.
Tomorrow we were supposed to go to a crew race and introduce Sierra to Gia after, but now it looks like they ma y cancel the races do to rough waters from the storms. I told Sierra that she could come home or we could drive to see her. Either way I should get to see my girl this weekend.
JFT Friday
- Work by 8:00
- Meetings
- Work stuff
- Take a freaking nap when I get home
- Work on props
- Dinner at home
- Bed by 11:00
- No alcohol
- Eat on plan
1 -
Going to a family toddler's birthday party today, So Just For Today I will eat my food without distress nor abandon.3
-
Hour commitment - I won't eat again until after 12 pm.more_freggies76 wrote: »
JFT for 3/24/2023 (tomorrow)✔️
1) No dessert today, unless I want sugarfree or no sugar added. (last 3/21)
2) Nothing from DH's stash today; none of his pepitas. No more of his croissants, either!
3) Peanut butter ok today, 2.5 to 3 T (last 3/17)
4) Don't weigh again until Monday, 3/27.
5) 1.5 to 2.0 oz hard cheese today (trying not to have cheese everyday) (last 3/20). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.
6) No honey today(1-3 Tbsp.). (a little in honey mustard ok) (last 2/24)
7) Nuts ok (22-26 g) or 12-14 in-the-shell nuts, but none of Gary's canned nuts or pepitas.
8) No beef jerky today.
9) No chicken Vienna sausage ok today (trying not to have higher sodium stuff everyday) (last 3/14)
10) Sweet potato and/or pumpkin today.(last 3/16)
11) None of gift nuts (&fruits) my friend gave us today. (last 3/21)
12) No more of the toffee nuts or pistachios or cashews (after today) from the gift nuts - leave for DH.
13) Hummus ok today. (last 3/22)Hour commitment - I won't eat again until after 12 pm.================== 4DW started =============
Since MFP is going to close the blogs soon, I have to move my 4DWs (4 Day Wins) here.
Now in shared file:
https://docs.google.com/spreadsheets/d/1zarlETHtkiVUD1O6BKpHA7GCNFJS8IdF/edit?usp=sharing&ouid=108259155343870939869&rtpof=true&sd=true
1 -
@littleblackskirt "Room of Doom" made me giggle. I'm working on one of those right now myself. I feel your pain!
@teigansdad Nighttime snacking is one of the hardest things to give up! I find myself grabbing stuff when I'm not hungry also. And it's never an apple or carrot that I'm hungry for, of course...cookies or chips! If you find the magical cure for this, please share....
@pamperedlinny Drinks over Books sounds like such a fun thing to attend! You look so cute in that photo. I love your outfit. I love hats but they don't look good on me.
@cschmitz110515 Isn't it wonderful to see the birds returning?! My husband and I have been noticing the same. He finally put the birdfeeder out this year and I'm so happy to have birds in the yard again. He hasn't put it out for the past few years because of his worry that it might attract rats. I've missed it!
@clicketykeys So glad you you finally had a really nice day! I hope it continues into the weekend for you!
@pridesabtch Glad you got some sleep and that you get to see Sierra this weekend!4 -
PackerFanInGB wrote: »Just for Thursday
- 24H Plan & Assess Done
- Water 64 oz by 7 pm Really dropping the ball on my water intake this week. Not sure why but need to step it up. Fingers are getting puffy.
- WFPB meals
- Get out of the house. Do something...anything. Get outside! Car wash. Thrift store bumming...found a really cute spring jacket and two new tops. Felt so good to get out and about!
- To-Do's & Ta-Da's Laundry. Bathroom counters.
- Close Activity Rings
- 30 minutes in sewing room Worked on table runner blocks.
- Start Day #1 of Sewing Room Declutter with "Just Get It Done" Done! 15 min throw away all garbage (receipts, packaging, boxes, anything I don't need that goes in the garbage.) 15 min clearing and wiping down my sewing machine table.
- Intentional form of Self Care for 30 minutes Spent time reading from "Battlefield of the Mind" and on Pinterest looking at WFPB recipes and quilt tutorials.
- Bedtime Routine: Begin getting ready 30 minutes before. Read for 1 hour before lights out. Went to bed late because I went down the rabbit hole of watching quilting videos before bed.
Hey all, I hope you're all having a great Friday! Yesterday actually felt like spring to me, and I could even tell a difference in my overall mood. I felt happy, happy, happy! I went bumming and found a spring jacket. I haven't wanted to buy new clothes for the past few years because "Im not going to stay this size." So I wear what I have or go without. Yesterday, I decided it's silly to make myself go without until I lose weight--especially since it might not happen for a long time! I deserve to feel comfortable in my clothing at any size. Period. So, I decided to start thrift store shopping for a few items here and there as I need them and that will keep the cost down while I can still feel good about myself. Since I'm retired, I have all the time in the world to randomly hit the different stores. It was actually a lot of fun. I enjoyed browsing all the knick knacks, as well as the household gadgets, while I was there.
Unfortunately, I tripped over my own damn feet in our driveway when I got home and took a pretty good digger. I'm feeling it in my shoulder and back today. Must be from trying to catch myself. I didn't notice it much at the time. At the time, the thing that bothered me the most was that I shouted some pretty colorful language as I hit the ground and I was so embarrassed that the neighbors may have heard and/or saw me! Good Lord, I felt like a buffoon!
Hope y'all have a wonderful day! :flowerforyou:
Just for Friday- 24H Plan & Assess Done
- Water 64 oz by 7 pm
- Get out of the house. Do something...anything. Get outside!
- To-Do's & Ta-Da's: Fold & put away laundry. Floors. Dust.
- Close Activity Rings
- 30 minutes in sewing room
- Day #2 of Sewing Room Declutter with "Just Get It Done"
- Intentional Self Care for 30 minutes
- Bedtime Routine: Begin getting ready 30 minutes before. Read for 1 hour before lights out.
WOTY 2023: Balance
3 - 24H Plan & Assess
-
PackerFanInGB wrote: »
Unfortunately, I tripped over my own damn feet in our driveway when I got home and took a pretty good digger. I'm feeling it in my shoulder and back today. Must be from trying to catch myself. I didn't notice it much at the time. At the time, the thing that bothered me the most was that I shouted some pretty colorful language as I hit the ground and I was so embarrassed that the neighbors may have heard and/or saw me! Good Lord, I felt like a buffoon!
Hope y'all have a wonderful day! :flowerforyou:
Ouch, hope you feel better soon!2 -
Hour commitment - I won't eat again until after 5 pm. None of the same foods at dinner as at lunch. Can still have my dose of metamusal.1
-
@pamperedlinny great photo!
@PackerFanInGB Sorry those feet tripped you up! I feel your pain, been there, done that. The worst part is wondering who was watching lol. Hope you feel better soon.littleblackskirt wrote: »
JFT Friday 24th
Eat 3 sensible meals no
Only one snack none
Hairdressers yes
Pack for Saturday yes
Half an hour in "the room of doom" no
I'm reporting in now as I won't have time tomorrow morning. My day didn't go as planned, breakfast was good, and no snacks. My sister-in-law phoned me unexpectedly at lunch time to say she was in town and we agreed to meet at the cafe in a sports centre. Got to catch up whenever possible! However...the cafe didn't have soup or sandwiches on today, they were doing chips for the schoolkids. So we ended up with coffee and cake. It was nice, but I didn't feel too good after it, much too sweet. So just had a sandwich for evening meal. No veg in sight again.
I got home to phone calls telling me my email wasn't working (I need it for my business). It took nearly 3 hours to get it sorted, so nothing happened in the Room of Doom. There's always next week, sigh...
Hope you all have a great weekend. I'm going to be relaxed about food, but keep it sensible.
3 -
JFT for 3/24/2023 (today)✔️more_freggies76 wrote: »JFT for 3/24/2023 (today)✔️
1) No dessert today, unless I want sugarfree or no sugar added. (last 3/21)✔️
2) Nothing from DH's stash today; none of his pepitas. No more of his croissants, either!✔️
3) Peanut butter ok today, 2.5 to 3 T (last 3/17)✔️
4) Don't weigh again until Monday, 3/27.✔️
5) 1.5 to 2.0 oz hard cheese today (trying not to have cheese everyday) (last 3/20). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.✔️
6) No honey today(1-3 Tbsp.). (a little in honey mustard ok) (last 2/24)✔️
7) Nuts ok (22-26 g) or 12-14 in-the-shell nuts, but none of Gary's canned nuts or pepitas.✔️
8) No beef jerky today.✔️
9) No chicken Vienna sausage ok today (trying not to have higher sodium stuff everyday) (last 3/14)✔️
10) Sweet potato and/or pumpkin today.(last 3/16)✔️Didn't eat today.
11) None of gift nuts (&fruits) my friend gave us today. (last 3/21)✔️
12) No more of the toffee nuts or pistachios or cashews (after today) from the gift nuts - leave for DH.✔️
13) Hummus ok today. (last 3/22)✔️Didn't eat today.
1) No dessert today, unless I want sugarfree or no sugar added. (last 3/21)
2) Nothing from DH's stash today; none of his pepitas. No more of his croissants, either!
3) No peanut butter today, 2.5 to 3 T (last 3/24)
4) Don't weigh again until Monday, 3/27.
5) No hard cheese today (trying not to have cheese everyday) (last 3/24). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.
6) Honey ok today(1-3 Tbsp.). (a little in honey mustard ok) (last 2/24)
7) Nuts ok (22-26 g), but none of Gary's canned nuts or pepitas.
8) No beef jerky today.
9) No chicken Vienna sausage ok today (trying not to have higher sodium stuff everyday) (last 3/14)
10) Sweet potato and/or pumpkin today.(last 3/16)
11) None of gift nuts (&fruits) my friend gave us today. (last 3/21)
12) No more of the toffee nuts or pistachios or cashews (after today) from the gift nuts - leave for DH.
13) Hummus ok today. (last 3/22)
14) No dates today.
15) Can eat dinner early with FIL, can eat what I want.
Hour commitment - After my cocoa, I won't eat again until tomorrow.================== 4DW started =============
Since MFP is going to close the blogs soon, I have to move my 4DWs (4 Day Wins) here.
Now in shared file:
https://docs.google.com/spreadsheets/d/1zarlETHtkiVUD1O6BKpHA7GCNFJS8IdF/edit?usp=sharing&ouid=108259155343870939869&rtpof=true&sd=true2 -
Why are kids so difficult and really like to put the pressure on?!
Sorry I realise this is totally off topic but most of you have already been through the whole parenting thing and got the t-shirt but Christ, it's just occured to me that to be a good parent, I sometimes have to be the A*hole.
So Saskia, the eldest at 9, has been asking for a while but is now more persistent and serious about it, but she wants social media basically. She wants TikTok AND Snapchat. Because "all her friends use it".
My concerns, obviously, internet safety and inappropriate content. I honestly believe she's too young. But it's hard to keep up with the generation and what's annoying is I don't want her to be picked on/left out because she's not allowed to have it. And what blew my mind more was why didn't other parents have the same concern as me?
(Oh and not ALL her friends have it, just some. I remember that trick)
I mean I remember the internet when I was a teen, older than sask now. It was much less regulated back then but some of the stuff I've seen. It's weird to grow up and realise the internet can actually also be dangerous.
She almost convinced me, I was gonna atleast check the apps and see what restrictions could be put in place. But I gave it a quick Google and realised I was right all along. She's too young.
So I suppose the reason for my post is do you agree with me? Or what's your opinion?
At what point do I let her have it, because as much as the Google says "this app is 13+" or whatever. We've ALL done things before the legal age. We've all watched a 15 Rated.movie when we were like 12, under age drinking, smoking etc. Most of us have done something like that.
I just don't want to feel like I'm holding her back from things that alot of her generation seem to be doing, even though I'm doing it for good reason. And I don't want her to end up hating me for it further down the line
So my question is, where do you draw the line? Is it just based on what you think of your own kid and what you think they're able to handle and be responsible about?1 -
NewAgeNelle wrote: »JFT 03/24:
• Vitamins X
• 30 minutes of cardio X
• 64 oz of water ✓
• Pay bills ✓
• Buy groceries X
• Shower X
• Clean fish tank X
• Log all food X
• Put laundry away X
Yesterday really got derailed. Just a bad day overall between my knee hurting after I tried cardio on Wednesday, dinner being late because I forgot to take the meat out of the freezer, missing my cat who I lost in December, and the game I wanted to play to unwind with my s.o. refusing to work, and having crazy wait times because of the high number of people trying to play it during their free beta weekend...
I'm going to try being gentle on myself today, as I'm already under a lot of stress
JFT 03/25
• 64 oz of water
• Shower
• Clean fish tank
• Do some stretching/yoga to destress2 -
Spent yesterday at Mom's. We enjoyed the time reminiscing and having a quiet dinner. Still, no opportunity to exercise or get stuff done at home. Otherwise I did pretty well with logging, hydrating, and making healthy choices.
Today I'm off to cheer on my son's robotic's team. After about 10 years in industry, he's in his first year in his new job, teaching robotics and physics at an all-boys high school and coaching their robotics team. It's an interesting career change, but he seems to enjoy it, and it's good to have him close enough to see on weekends. Then my daughter's boys are coming for a sleepover. We have some activities planned for Sunday, so it'll be a busy weekend. I will, however, try to mage good food choices and maybe get in a bit of exercise.
I hope everyone has a great weekend!2 -
PackerFanInGB wrote: »
Just for Friday- 24H Plan & Assess Done
- Water 64 oz by 7 pm Seem to be 16 oz shy every single day. Need to work on this.
- Get out of the house. Do something...anything. Get outside! Yes! Husband and I took a drive to Door County yesterday and walked our dog along the bay. Geese and mallards making nests. So nice to see the birds come back up north!
- To-Do's & Ta-Da's: Fold & put away laundry. Floors. Dust. Only laundry got done, but I'm okay with that since we went for a drive instead.
- Close Activity Rings I just didn't bother to get the last 17 calories to count on my watch before I went to bed. Lazy, lazy, lazy...
- 30 minutes in sewing room Nope. Took a drive, so I'm good with it!
- Day #2 of Sewing Room Declutter with "Just Get It Done" Again, nope!
- Intentional Self Care for 30 minutes Read for a bit. Listened to podcasts.
- Bedtime Routine: Begin getting ready 30 minutes before. Read for 1 hour before lights out.
Happy Saturday JFTers! Well, it would be a happy Saturday if I hadn't woken up to OVER A FOOT OF FREAKIN' SNOW! I am SO OVER WINTER! There. If I type in all CAPS, maybe Mother Nature will know I'm serious and listen up.
Yesterday my husband and I drove up by Sturgeon Bay and Lake Michigan and took our dog for a walk along the water and today we have snow coming down at a rate of 3 inches per hour. I've decided it is a good day to bake and make a big pot of soup, so that's my plan.
I'm going to spend time sewing, baking and cooking and remind myself it's temporary. It's going to be in the 40's all week so hopefully the snow will melt by next weekend. Fingers crossed!
Photo of our deck in back…yesterday there was no snow at all. This just happened in 3 hours’ time!
@Bex953172 I'm so old that the internet wasn't even a thing when my kids were young. Email became a thing when mine were around 15 or 16. So, I'm not much help. I know my kids have told my grandkids "no" to social media until I think around 13? Even then, they didn't want to let them, but the sneaky little buggers found ways to create accounts behind their backs which they eventually found out about. My son's youngest, Tyler, is 9 years old and he is not allowed to have it. I think there is an app for Messenger for Kids that he is set up on so he can do facetime-type calls to his parents, aunts & uncles and me & his other grandma, but that is it. It's just my opinion, but 9 seems so young to go down that rabbit hole, especially for young girls who are so impressionable. I've noticed such a huge difference in the generations since social media became a thing. BUT you have to do what you feel is best for your girls, and you know them better than anyone else! And yes, being a parent DOES mean that sometimes you have to be the A*Hole! LOL Otherwise, you'd be just another friend... Good luck with this. I'm so glad I'm not raising young ones anymore! LOL It's much easier being Grandma...
Just for Saturday- 24H Plan & Assess Done
- Water 64 oz by 7 pm
- Get out of the house after the roads are plowed.
- To-Do's & Ta-Da's: Floors. Dust. Windows (inside) in kitchen and dining room. Homemade soup. Cookies. Bread?
- Close Activity Rings
- 30 minutes in sewing room - Finish blocks for the top of Table Runner.
- Day #2 of Sewing Room Declutter with "Just Get It Done"
- Intentional Self Care for 30 minutes - Manicure? Spend time reading in Book Nook? Bubble bath?
- Bedtime Routine: Begin getting ready 30 minutes before. Read for 1 hour before lights out.
WOTY 2023: Balance1 - 24H Plan & Assess
-
more_freggies76 wrote: »JFT for 3/25/2023 (today)✔️
1) No dessert today, unless I want sugarfree or no sugar added. (last 3/21)
2) Nothing from DH's stash today; none of his pepitas. No more of his croissants, either!
3) No peanut butter today, 2.5 to 3 T (last 3/24)
4) Don't weigh again until Monday, 3/27.
5) No hard cheese today (trying not to have cheese everyday) (last 3/24). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.
6) Honey ok today(1-3 Tbsp.). (a little in honey mustard ok) (last 2/24)
7) Nuts ok (22-26 g), but none of Gary's canned nuts or pepitas.
8) No beef jerky today.
9) No chicken Vienna sausage ok today (trying not to have higher sodium stuff everyday) (last 3/14)
10) Sweet potato and/or pumpkin today.(last 3/16)
11) None of gift nuts (&fruits) my friend gave us today. (last 3/21)
12) No more of the toffee nuts or pistachios or cashews (after today) from the gift nuts - leave for DH.
13) Hummus ok today. (last 3/22)
14) No dates today.
15) Can eat dinner early with FIL, can eat what I want.
Hour commitment - I won't eat again until dinner with FIL. Can still have my dose of metamusal.================== 4DW started =============
Since MFP is going to close the blogs soon, I have to move my 4DWs (4 Day Wins) here.
Now in shared file:
https://docs.google.com/spreadsheets/d/1zarlETHtkiVUD1O6BKpHA7GCNFJS8IdF/edit?usp=sharing&ouid=108259155343870939869&rtpof=true&sd=true2
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