Daily Chat Thread
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Hi, Aigre! How long does it take you to do intervals? It seems like it is getting longer for me. I am only beginning Strong. I am in Stage 1 . Am I not understanding it correctly? Right now I am doing 4 intervals which take about 15 minutes. by the time I add the full 6 it will be around 22 minutes. It seems like I read intervals were only 10 minutes.
I missed working out today. It will be MOnday, Thursday, Saturday workout for me. I hate working out on weekends. That's my day of rest. I worked really hard in the yard and garden yesterday; I needed the rest today and catch up on housework.
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Hi Manic4titans! In stage 1, you do 1 min on, 2 min off. In Stage 2, you do 1 min on, 1.5 min off. In Stage 3, it starts going by HR. So 1 min on, then HR to 65% MHR, repeat x 10 minutes only. So after Stage 2 you really only ever do 10 minutes maximum. In Stage 4, you work until HR gets to 85% MHR then drop back down to 65% MHR until you do the next interval. For me, I guess because I am not very fit, this results in me only running for 30-45 seconds instead of 1 minute, so I'm covering less distance and using less energy.
Hi Stephanie! I really liked Stage 3. I even liked both of the deadlift variations, but particularly the SL/SA ones. In fact, I kind of miss Stage 3. Impressed with your squats!
Hope you feel better, Dawn!
Yesterday I did Stage 4, Workout A, #2
Suspended plank: I managed 2x45 seconds. These are hard!
Bird dog: I can do the knee ones pretty well, but can't even start the toes ones, but will keep trying
Half-kneeling cable chop: I like how this works the side abs. I still need a different handle though.
Back squats: 3x10 @ 45 lbs. Don't laugh!
This is the limit of what I can lift over my head, so hopefully I'll make more progress once I get my rack this weekend.
Lat pulldown: Resistance bands, estimated at 60-70lbs, 3x10
Step-ups: Oh, I hate step ups. My left leg is so much weaker than my right. 18 inch bench, 10 lb dumbbell, 3x10
Dumbbell bench press: 3x10, 20 lbs each arm, up from 3x8 in Stage 3 but not quite able to do the 25 lbs yet.0 -
Aw, Dawn, my HIIT is more of a "cool-down"....not gonna lie. It is only "10 minutes", so some days I try and do 1-min hard run and 1-min not (for 10 minutes), but other days, it is just doing 1-minute on "10", then 1 minute on "9", and so on until I am doing 1 minute on "level 1", ha ha ha ha ha0
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I am glad that I got all my workouts in, this week, though. So, tomorrow is supposed to be "full-body" and i might reach back into "strong" and just pick up on the last day that i did.Who knows??!?!?
As the weather starts to warm, I can feel the outdoors beckon me to "walk"....but "walk" does F-all for my FIGURE....so, blech.
And, of course, as the clothes start turning to spring/summer wardrobe, I am reminded how much BETTER I would look if I could dump 5 lbs (which I seem incapable of doing) nevermind how STELLAR I would look if I could dump 10 lbs (IMpossible, I say!!!)
BOOM!0 -
Aigre, so each stage is only 10 minutes of intervals only? If so, How can a person increase the amount of intervals from 3-6? Less recovery time? Or am I really confused? LOL That's a great back squat! It is my nemesis. I didn't conquer it in NROL4W. I'll give it another try with Strong. I mostly do goblet squats or sitting squats (with the bench).
Beeps, I hear ya! These dread 10 pounds I gained during surgery make feel yucky and clothes look horrid. Of course, the forever 20 I want to lose. I might as well give up realize I am just gonna be fat
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manic4titans wrote: »Aigre, so each stage is only 10 minutes of intervals only? If so, How can a person increase the amount of intervals from 3-6? Less recovery time? Or am I really confused? LOL
Intervals don't need to go on for longer, just less recovery IMO. I don't follow strong, but I do HIIT at the end of my workouts sometimes. I do 30 secs on, 30 secs off running or bike. For 10 - 15 mins depending on how I feel.
Upper body for me today - not time for intervals. Not sure if will get to gym tomorrow - parking is awful anyway as my gym is the state swimming pool and they have Olympic qualifiers atm - crowds and TV crews everywhere
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Manic4titans - yep, only 10 minutes max stage 3 and above! I actually like it much better. It was tough facing 20 minutes of cardio after lifting the first couple stages. Now I can usually convince myself that it's only 10 minutes and just do it. Yes, I think the theory is that as you become fitter, your heart rate will come down more quickly and you'll be able to do more repeats in the 10 minutes. Hasn't happened for me yet, though!
Beeps - I've lost 10 pounds since January and I can't even hardly tell. So annoying. Hopefully the next 10 will make a difference.
I set my alarm this morning for 4:30 but turned it off and slept until 6. Averaged only 6 hours of sleep this week, so the extra was really good. Will be back to lifting tomorrow, hopefully after DH helps me set up my power rack which arrived yesterday!0 -
Aigre - Thanks for the well wish and I am slowly getting better. I know there is that meme image about how we take so many weeks to notice change and others take so many weeks longer. However, with my loss it's always other people who notice changes first before I see them in myself. Probably affected by seeing myself every day all the time. Even when the scale isn't budging much, I have coworkers and customers who will comment that I seem smaller, even now that I'm near the end. It's kinda weird at times.
Beeps - I do the occasional jog but have never tried to go above that on any machine. Maybe after the meet I'll try it some time, the whole HIIT thing, either on treadmill and/or elliptical.
Last gym session was Sunday night. I finally made it into the gym. Not quite ready for upper body as that takes a little longer for me to regain when dealing with a cold, so I attempted squats instead. I'm at the part in training where there are little to no accessories, which is kind of nice. I didn't hit the numbers on the prep plan but still happy that I got stuff done and it was good to know even receiving from a cold I was able to hit 200 for one rep.
Chapter 8: Squat
Squat 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x3 @ 185 and 1x1 @ 200
185 and 200 were with belt
overload @ 280 for about 12 count though didn't step back after unracking cause wow was it heavy
Then just 35 minutes on the elliptical to watch food network.0 -
Yesterday was kind of an off day. Went to check weight since getting over cold and monthly cycle is at the very end (bit drawn out this month cause the worst days of the cold paused it for some reason, it was weird). Had weighed at 135 few days ago but yesterday the scale would not work at all. Though battery was dead but today it works. Kinda weird.
Did go to the gym last night. Had belt in car but forgot it and didn't want to go out the locked door thing and then back in. The one near my apartment was having issues and buzzing the entire time (probably buzzed all night as staff wasn't there and not sure anyone even goes in on Sundays).
Chapter 8: bench and deadlift
bench 2x10 @ 45, 1x8 @ 75, 1x5 @ 95, 1x1 @ 105 and 1x1 @ 115
-this went pretty well, just feeling out cause upper strength is slow back after cold
deadlift 1x6 @ 135, 1x5 @ 185, 1x1 @ 230 and well that's all cause failed 240
-tried to follow plan but couldn't get 2 @ 230 but tried 240 anyways. I was slow off the floor on 230, which was unusual too. 240 went a couple inches and no more.
Today think I'll just do a little cardio. Tomorrow I'm going to wear the singlet and try all three lifts, playing around with just the first attempts. Nothing more above that until the meet. Oh and scale at 11 am was at 131.8, so seems on track. Have to weight that Saturday at 5pm in underwear, so we'll see how it goes. Plus a little excited just to get scale to 131 as that will be 80 lost since started back in September 2014.
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Well I replaced lifting weights with lifting boxes this weekend. Removals done. Only managed to get in 2 lifting sessions and 2 combat last week. Back to 'normal' this week I hope.0
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Happy Monday, everyone!
Dawn, awesome numbers! And 80 lbs lost, wow! 130 is my goal weight, I'm currently stalled around 155, despite my diet being pretty much on point. Keep having to remind myself to be patient.
Set up my power rack this weekend, so excited. Even DH was impressed, and he's not easily impressed and he wasn't very enthusiastic about the purchase before. But he realized he could do bench presses and chin ups at home now, so he is happy. I did Stage 4, Workout B, #2 on Saturday, I won't post all those numbers, but it was the 2x15 day and I think I could have challenged myself a little more.
Yesterday I ran 2 miles on the treadmill and then walked around the zoo for a few hours carrying the cutest 25 lb weight and occasionally a cute 40 lb one too.
This morning I did Stage 4, Workout A, #3
Suspended plank 2x50s
Bird dog 4x15s
Half kneeling cable chop, bought the rope attachment but still feeling awkward with these
Back squat 3x12@50 lbs. Heaviest squats yet as now I don't have to worry about knocking myself out trying to get the bar over my head!
Lat pulldown 3x12@60 lbs. Thinking about ordering those superbands to do assisted chin ups on my new rack.
Step ups 3x12@12 lbs. Step ups are my nemesis.
DB bench press 3x12@20 lbs each hand
Managed to squeak in a 5th interval within the 10 minutes, so I guess the plan is working. Weights don't seem to go up in this Stage as consistently due to the changing number of reps and sets, but I did realize that in Stage 3, I was doing DB bench press of 3x8@20 lbs, so 3x12 at the same weight is 50% more work. Woot!0 -
Hi guys! Sorry I've been MIA. I was so sick! Sinus infection then settled in my chest. Still not 100% after 2 weeks! Gr, so impatient and just want to be back where I was, peppy, energetic and feeling strong! I lifted today, lower body, and was so bummed at the de-loading I had to do. But, I got in a good workout even thong it took longer than normal and was lighter weights than I'd been lifting. At least I'm back at it.
Welcome aigre! Your doing great with Strong! I'd love my own rack!
Dawn-always amazing! Hope you're feeling better and hit your goal on Friday! I am sure you'll rock this meet!
Beeps-good routine going there!!
Jo-woohoo on the dexa! Great work! Hope all the insanity and moving is going well
Manic-⎌hope the tests/MRI go well and you're feeling good.
Where's Kim? And Dna, pudding, sue...
I've been doing some IF and am finally losing some weight again! I've been stuck for almost a year with 10 lbs from vacation!! Finally heading in the right direction again. Yay!
Take care all and keep up the good work lifting!0 -
...getting tougher to (remember to) post, since I am just short-on-time these days.
I did get to the gym on Sunday and I went this morning. So, for the week, I expect ONLY Wednesday will be "rest"....and I am getting better at getting "in-and-out" in one hour. Splits are GREAT FOR THAT!
BOOM!0 -
I'm here, I'm here!
Only lifted twice last week as I think I pulled a little something in my mid-back doing lay pulldowns on Thursday, so I skipped Saturday's lift (ran instead) and will get back to the weights tomorrow. It doesn't feel too bad so hopefully I can finish stage 4 of Strong next week as planned. Then I should be able to finish the next stage before heading off on a one-week AI vacation at the end of May. I will still hit the gym a few times but more to stay in the habit, and cause it makes me feel good, than to keep going with Strong or make any progress. But it will be much easier to get back to Strong once I've returns if I do a bit on our trip.
I've planned a big Mother's Day/pre trip shopping day for myself in about a month. I try to do that every year for myself around Mother's Day, shop only for me, new spring clothes. I definitely need some stuff, including a bathing suit. I really wanted to get a bikini finally but I still have some loose skin right above my belly button (thanks to two csections) and I just don't think I'd feel comfortable, even though I feel good (and think I look good) otherwise. Undecided. I know plenty of women do it but not sure I can.
Hope you're all doing well...sure sounds like it, for the most part!0 -
Aigre - Thanks. The stalls are frustrating but you'll get there. From December to about March I didn't have much happening. And now it's still very slow but I'd rather eat a little bit more and have slow cause mmm food.
Julie - ick, sinus infection. I hope you get completely better soon. I have been trying out IF too. Kind of like the approach. Trying to get low calorie with several tiny meals just didn't help me before, so it's nice to have the calories in the time window instead.
Beeps - Nice to see you but we understand time restraints. Keep being awesome.
Pudding - Sounds fun. I am lacking in clothes too and going to LA in May. hmmm That stomach thing, it's tough. I've never had a bikini and finally close to a "healthy weight" but that stomach. Lifting is great but still have to work on that mental side and getting comfortable with body despite imperfections.
Last lifting session before the meet. Did squat, bench then deadlift at the gym even put up with the cage for the bench. Went pretty well though squat felt the most challenging. Think the numbers might work well for my first attempts.
Chapter 9: First Attempts
warm up for squats - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135
Squats 3x1 @ 185 with belt
warm up for bench - 1x10 @ 45, 1x8 @ 75, 1x5 @ 95
Bench 3x1 @ 105
warm up for deadlift - 1x6 @ 135, 1x5 @ 185
Deadlift 3x1 @ 225
Imagined the cues on them all. Still a little nervous about that and all of the details that will be different, like the number of people around. Wish I had family or something nearby so that I didn't have to do the whole event alone. I would like to get video but that may not be plausible since no one is going with me. Will have to wait and see. Anyways, no more lifting until Sunday. I have off from work Wednesday and Thursday, then Saturday and Sunday. Almost like a mini vacation except that one work day in between. Will be nice and I just have a few things to get ready (food and such).
It's almost here. Then will have to figure out what I do next.0 -
Pudding....bikinis are wqaaaaay out of my comfort zone....even as a skinny-minnie i never liked the "bare"ness. This year i bought tankinis, board shorts and a maillot! Haven't done a one-piece in about a decade.....why not?!?! BOOM!0
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Hi ladies - I'm here, plodding along as usual.
Had an exam yesterday (hopefully the last in my professional career, but i've already tried it twice before so I'm not holding out TOO much hope), and my 30th birthday last Friday (which I spent revising... fun), so eating has been a bit all over the place.
I'm back to low-carbing today (I am also doing a bit of IF, as I really don't get hungry in the mornings when I'm low carbing).
Dawn - your meet is so close, I am excited on your behalf!
Today was:
Alternating side plank - 2 x 12, these are actually quite easy so I should probably figure out how to make them tougher
Back squat with pause (2 secs) - 3 x 8 @ 45kg, will bump it up to 50 next time just to see. I think it'll be doable
Single arm dead stop row - 3 x 8 each arm @ 14kg dumbell
Single leg DL (single arm too!) - 3 x 8 each leg @ 12kg kettlebell
Incline pushups (level 5 on smith machine) - 3 x 8, these are feeling nicer, going to drop down to level 4 next time and hope for the best!
Finished up with 30 sec on/ 30 sec off treadmill sprints for 10 minutes. I am DEAD!
And one of my teeth has suddenly started to hurt hopefully it's just because I drank too cold water and it's a bit sensitive.
Have a good day!0 -
Hello!
Julie - so sorry you are sick. Hope you feel better soon! That's the worst, really. Good for you the scale is heading down!
Pudding - oh fun, shopping! I don't know that I would ever wear a full on bikini either. For one thing, I'm pale as a ghost and that just means extra sunscreen. I could kind of see wearing one of those retro ones with the high waist though. No new clothes for me until the current ones get too big, though!
Dawn - good luck at the meet! I'm sure you will do great!
Stephie - wow, awesome weights! Hope your tooth feels better. Happy Birthday!
No lifting for me today. Ran 2 miles on the treadmill this morning watching "fixer upper". Now I want a wardrobe like Joanna Gaines. Probably will walk this afternoon to another site and back, about 20 minutes each way. If the rain holds off. Stage 4, workout B, #3 tomorrow.0 -
I don't even know who Joanna Gaines is!
Stephie, I love IF!
Lifted today....three days in a row. BOOM!0 -
Thanks everyone. Looking forward to the meet anxiously.
Scale showed 130.4 just before 1 pm so made the 80 lbs lost mark, which was nice to hit even if there will be some fluctuations next week. Been a long journey so far but have amazing support both online and in person.
Had a bit of a rough day. Just felt off lately with being tired all of the time and mild nausea. Been doing light cardio lately, the elliptical for about 30 minutes. Thought I'd try to do a run but not super long yet. Bad idea. I didn't make it to the 42 minutes planned. Started okay but ended up stopping after less than 35 minutes. During the walk things got worse too. It wasn't tunnel vision or darkness but instead the opposite where it was like the brightness got turned up a lot. I was under trees but the plants on the ground were near neon in the brightness of their green color. I had to pause often, even sit on a log for 5 minutes. So, that was the closest I've ever been to passing out. On the way home, I bought a box of rice krispy treats and had one. Trying to get up to 1300 calories today and enjoying some dairy but head hurts plus nausea is making it a challenge just to eat.
Resting tomorrow. Doing laundry tonight. Need rest though so good thing I have two days off and not even going to do cardio tomorrow cause body is having a rough time right now.
Nice note: customer commented on my weight loss and said I was looking good when I stopped in to buy water. Was nice even when not feeling up to par.1 -
Beeps - I would not have been able to consider IF before low-carb, but now I'm thinking it might work. It does mean I go to the gym on an empty stomach but it hasn't been a problem yet.
Aigre - Thanks! My tooth does indeed feel better so that's good, the pain lasted about a day though so should probably book a dentist check-up soon!
Dawn - wow 80lbs lost is incredible! That also means that you and I started at the same weight (or near enough - since I started at 211). That is very inspirational - congratulations.
Hope you're felling better after a rest and some more food?
Just got done with the gym, have torn my hands apart deadlifting (well only my left hand, but still, ouch).
Valslide pushaway 2 x12
Deadlifts 3 x 8 @ 65kg - these were tough, mainly because of the grip. I got them all so I am considering trying 70 next time, will see how I feel on the day
Incline bench press 3 x 8 @ 2x14kg dumbells - second set i missed one actually, so make that 8,7,8
Rear foot elevated split squat 3 x 8 @ 15kg barbell, definitely need to pick up a heavier barbell next time. These always feel hard but I could definitely have been pushing more weight up
X cable pull down - 3 x 8 @ level 5 each arm, whatever that is. Around 40kg each judging from another machine, but bit clueless
Skipped cardio because my legs were hurting, but did have an extended stretch.
Sorry I know we go over this a lot, but should I just suck it up with the ripped up hands, or do people wear gloves?0 -
Beeps - Joanna Gaines is on this silly HGTV show where she and her husband remodel a house for people. Helps me get through boring treadmill runs, and honestly that's the only time I have to watch TV anyway!
Dawn, bummer about not feeling well but glad you have time to rest before the meet!
Stephie - glad your tooth is better! I did get some gloves off Amazon, but my palms were still starting to blister after my deadlifts yesterday. I really baby my hands as they are a big part of my career, so it is making me nervous. I don't know what more to do and look forward to others' input as well!
Yesterday did Strong Stage 4, Workout B, #3
Suspended side plank 30sx2 each side
Half-kneeling cable lift 2x10 each side
Deadlift off blocks 1x10@80lbs, then increased 2x10@90lbs. Feel like I could go higher on this, worst part was my hand skin burning like crazy despite gloves
Pushup variation. Having trouble figuring out good height to use for these. 18 inch bench is too low for me to do any meaningful reps. Want to do something other than the TRX. I think I need something like 24 inch high, but not sure what to use.
Side lunge and touch, 3x10@25 lbs
Standing single arm cable row 3x10 each side, about 35 lbs worth of resistance bands
10 min of intervals, managed 5 this time.
Today was 2 miles of running on treadmill this morning, a bunch of walking around today.0 -
Aigre - you are being very good with following the program.. as you can tell from my report on Stage 3 I have not been so dilligent by pulling regular deadlifts
I may go back to rack pulls for stage 4, or I might not... I like deadlifts too much to mess around with them too much
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Oh, it's not diligence, just inexperience and lack of creativity to do anything different than what is written! 0
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I tried a volume-lifting day, today....good to shake out the cobwebs.
BOOM!0 -
Hey lifting lovelies!!
Beeps-go girl!
Dawn-it's here! It's here!! So excited for you!!! I know you'll do great!! Not sure what happened there? Sounds like a bad low blood sugar? Be careful!! Hope your feeling better! I wish you much luck this weekend!! Go get it dawn!!
Stephe-you're doing great! Good progress!!
Aigre-you too! Wtg!! You're rocking it!
Got my third workout in this week! Finally!! I feel much better, but still having issues with stamina. Not back to my full weights yet, but getting there. Going away for the weekend (ladies refers with friends from church) and going to try to not overeat! I'll be hiking which will be nice.
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The rest is definitely nice though also getting anxious for the meet. I didn't do much today at all. Slept in really late then walked around the mall. Found a light weight, crop top shirt to wear under the singlet. The shirt I had was fine and small but a tad thick and still awkward length under the thing. We'll see how the crop top feels under it. Felt very weird buying a crop top even though I never plan to wear it just by itself, but had to do that to try on in the store. Also was just weird cause I bought a size extra small... x.x It's still a little hard to fathom after being xxl or xxxl. Yet still overweight for height. Sizing is weird.
Julie - maybe that's what it was, low blood sugar. I dunno. I always run fasted but this last week has been off.
Definitely, next time I have a cold when I'm recovering I'm not dropping to low calorie. Most of the time it's recommended to eat closer to maintenance cause the body needs calories to help with the healing process. Despite nausea, I'd normally try to get an okay amount in and would manage but with the weigh in looming, I went low calorie instead.
Hopefully the food post weigh in and morning of meet helps cause need strength to compete. I won't eat or drink all day Saturday before the weigh in time but probably helps my IF starts after 4pm normally so 5 isn't as big of a stretch for me. Will have a protein snack with me then go get food after am done making weight. Planning on Wendy's cause I can get protein, fat, sodium, and carbs all in one easy meal. Then will grab a couple of things from the grocery store as I think I'll have a bagel with vegan cream cheese for breakfast. I have less than a serving left and some raspberry jam to add to it, which is good on grain bagels. mmm
For now, it's low sodium foods today and tomorrow. Had chicken thigh and veggies with no salt added for dinner. Not going super low sodium, just trying to not go over the MFP recommended amount, which I do probably too often. Food is good though and I like the taste of the products so shouldn't be bad. I'm working 8 hours tomorrow starting at noon. So plenty of time to rest afterwards and drink coffee cause I slept in so late today I probably won't get enough hours tonight, seems to happen often that way. Saturday will be sleep in then go watch some of the men's lifting while hoping to hit the weigh in as early as allowed. ;-) So much to do but it's almost done.0 -
Email from the meet. Plus side, there is also an 8 am weigh in for Sunday lifters. So, I don't have to wait until 5pm if I don't want to do such. However, I would have to get up much earlier than planned in order to drive over there. I was just going to sleep in then maybe go watch the men lift as I missed deadlifts last time I went to a meet since it was still a work day then. But if I get up and weigh in the morning that's a little easier to weigh less plus I have all Saturday to snack and such instead of getting all the calories after 5 pm. hmmm I will probably hit the am one since I'm definitely under 132, so then I don't have to spend all day not drinking water.0
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Sooo.......I've been disappointingly MIA. I had a problem with my hip that kept getting progressively worse. I'm stubborn so I carried on. I would like to say I limped off the treadmill one day, but it really wasn't that graceful, but the end result was that I could only get up and down stairs on my hands and knees. Rest was prescribed, but 3 weeks later, although I can walk, I still have the pain. There is clearly something not right. So I have an x-ray on it this morning, and we will take it from there.
During that time, the combination of me feeling meh, and with my husband celebrating his 50th birthday, which did involve a LOT of celebrating, I have really let it all slide. Then comes the spiral of needing to start in order to feel better etc.
The kick up the backside was that I got home last night to find we have a leaking pipe that is difficult to get to - hence the water has been turned off at home. I therefore needed to go to the gym this morning primarily so that I could shower! But while I was there I did half an hour upper body work - lat pull downs, bench press, seated rows, etc. So I have made my re-start, and will adapt according to the hip pain, and the results of the x-ray.
I NEED to do this - I feel so much better when I do. Also, I have a gorgeous full length gold gown to wear for a ball in 8 weeks. I am NOT going to let myself down!!
I've not checked in to see how everyone is doing - so apologies if this post doesn't address other people's successes and struggles. I will read through it in my lunch break and get up to date.
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Morning weugh in isbest, Dawn.
Kimi, you can DO this! The gown sounds lovely!0
