I'm right here John! We had a great day yesterday up at Lake Erie. The wife and I also had a victory food wise yesterday. We started out with our normal breakfast at home but the rest of the day would be eating out. We had a piece of grilled chicken for lunch with some coleslaw(KFC) then for a snack a couple pieces of fruit. For dinner we each ordered a sandwich one was not as healthy but the other was just turkey so we split each and had a salad. Stayed well with in the calorie guidelines and had a great day. Driving and being out is a real trigger for both of us so I'm really happy we did well.

Yesterday was a day off for exercise but got my first 4 miles of the day in this morning on the bike and burned 494 calories.

Was just testing the picture upload didn't know we could add in full images in a post. This is just me in my yard not from a ride but same diff. lol.

A short walk yesterday after work. Nothing special or as interesting as DebSue's treadmill walk.

Howie, good for you for making the good food choices, it's hard when you are on the road and eating out. I try to have snacks ready to go, that way if I know we are going to be out for a while We have something to munch on and make it home for a meal of its possible.

I walked and gardened yesterday, no music just podcasts.

My plan is after gardening to take the dogs for long walk then kettle bell. Let's hope I stick to the plan.
Oh I started my 1st day on the hormone cure WOE but have to redo it because Arturo ate sausage. First 3 days is fish only. Got a little annoyed with him Yesterday because I told him not to and he either forget or didn't listen. Oh well.

This must be meant to be because sprouts(grocery store) was having a sale on wild Alaskan salmon 8.99/lb. Beautiful fillets! Deep colors, the colors that farmed salmon probably don't have the dye for lol. Still doing I.F and fiber smoothie because I like it, not having to worry about an extra meal is great!

Hellloooo, My fellow fab "Movers & Shakers"! Got the moneymaker movin' for 5 miles while listening to The B52's radio. The speed of my lil feetsies moving, seems to be in direct correlation to the beat of the tunes, I've discovered! Lol Today's fave 'trotting tune' was: "A New Sensation" by INXS. Hugs & Cheers to you all. Muah! ~DebSue

Awesome, Hammer & Howie! I adore hearing what folks are listening to while shakin' their tailfeathers

Laundry and packing last night and tonight so not much else in the way of 'moving'. Wait, does going up and down the steps a bunch count DebSue?

Yay did my workout! Drenched but happy!
Tomorrow is going to a challenge. Going to the Oakland A's dog day. We go every year with our dogs but this year Kira is not going. The car ride stress her out too much now that she is old.

Happy Thursday Folks. Hope all is well with all of you. Got $60.000 of new resistance training equipment requested for next years budget, yesterday. See if we can get it approved, our weight machines are over 25 years old. Past their point of useful lifespan. Oneof the items I requested is an ARX Omni machine modified for wheel chair athletes. arxfit.com/products/
Your tax dollars at work.

Shaking and moving today last day of work this week, got my Follow up MRI tomorrow, then Doc appt later this month. Hopefully still cancer free.

Heron - Good o lass!

Jen - Have a good Trip

Deb Sue doing my morning squats to the news this morning.

Work Hard, Have Fun but above all B Koo-EL!

Believing God for a "CANCER FREE" report, for you Hammer!

Howie, I'm still attempting to master my '62 Schwinn Hollywood (& not run into things), so I stand in complete AWE of your biking prowess. Awesome!

Today I listened to two older Fat2fitHQ podcasts while on the treadmill (both about CarbNite). The $maker was not moving at the same clip as when I listen to upbeat music, so tomorrow I believe I will have a date with Huey Lewis & The News.