Wagon Jumpers - October 12 - 18th, 2008 (Closed, Waiting List Available)
Welcome
(We are currently at 30 members and 1 invitations. If you are interested in joining the waiting list please read below and e-mail me)
Welcome to the Wagon Jumpers weekly thread. We are a group of CC members who have identified that one of our main challenges with achieving our weight loss, maintenance or general health goals is consistency.
This thread is designed to encourage long term commitment to our goals by publicly declaring them and asking the other members of this thread to hold us accountable.
Each member on this thread (listed below) has agreed to check into the thread at least once per week. If any member does not check in by the end of the week, we ask all members to politely and positively PM that member and encourage them to make a post and stay on track (or get back on track).
If you would like to be a member of this thread please see the guidelines below and send me a PM if you are still interested (there may be a waiting list).
Why is the participation capped?
The original idea of Wagon Jumpers was to create a close community where participants could get to know each other and hopefully form virtual-life and perhaps even physical-life bonds to create a support network as they attempted long term weight loss.
Over the first few weeks we experimented with an "open to all" concept and found that the thread became too long and confusing and as a result no one got to know each other and it became too much work for many members.
With a mid sized group (30) I am hoping to maintain the community and supportive goals of the original thread, and have enough people that if we are not all daily posters (as the only requirement is a weekly post) that the thread is still motivational and has new content day to day.
Interested in Joining?
General Guidelines for Joining
1. Are you a wagon jumper?
Do you know how to loose weight, you often have success but then you find yourself loosing interest in your plan, or sabotaging your plan. It's not the "how" to loose weight that is the problem, it's the "how" to stay motivated.
2. Do you have a long way to go?
This group is designed so that members can get to know each other and support each other. Ideally you are planning to be a CC member and part of this forum for at least 6 months or more to achieve your goals and hopefully stay in motivation for a further 6 months or more.
Yes. This is, a long term plan.
Still interested? Send Supersized a PM.
Wagon Jumpers Participants
Week 23 Riders:
Supersized (myself)
Week 22 Riders:
Week 21 riders:
Week 20 Riders - Congratulations on 5 Months!:
Week 19 Riders:
Week 17 Riders:
Week 16 Riders - Congratulations on 4 Months!:
Week 14 Riders:
Week 13 Riders:
Week 11 Riders:
Week 8 Riders - Congratulations on 2 Months!:
Week 7 Riders:
Week 6 Riders:
Week 5 Riders:
Week 4 Riders - Congratulations on 1 Month!:
Week 3 Riders:
Week 2 Riders:
Week 1 Riders:
New:
Missing In Action:
Missing In Action - 1 Week:
Missing In Action - 2 Weeks:
Current Membership: 30
Current Waiting List: 0
Outstanding Wait List Invites: 1
12 WEEK CONSISTENCY GOALS
(as set w/o July 27th, 2008)
By October 19th, I will be...
2/3 of the way through phase II of my plan. That is have 4 weeks left until I can say that I have been eating at 1500 cal & exercising 4x/week at 2hrs/day for 12 consecutive weeks.
Drinking 100oz fluid daily, at least 3 trips a week to the gym and 2 trips will include strength training!
Running 3 times a week consistently. I will also be drinking 4 500ml bottles of water every day in 12 weeks.
Or be on course to meet each of my monthly biking goals (August 240 miles, September 350 miles, and October 280 miles), and I will have done the 60 mile course of the NYC MS Bike Tour on 10/5/08, despite the nasty 2 mile hill that's right in the middle of the course!
Going to the gym for 1 1/2 hours 5x per week. Cardio for 45 min and strength training for 45 min.
I will be working out 3 evenings a week.
Journaling my food intake daily and drinking a quart of water a day.
I will update my logs accurately and consistently, and exercise regularly; cardio 3x/week and strength training 3x/week
Working out 5x week. These exercise will include biking, running, dance lessons, weights, etc. I will be eating 24 grams of fiber consistent 1500-2000.
Previous Threads:
Wagon Jumpers - October 5 - 11th, 2008
Wagon Jumpers - September 28 - October 4th, 2008
Wagon Jumpers - September 21 - 27th, 2008
Wagon Jumpers September 14-20th, 2008
Wagon Jumpers September 7-13th, 2008
Wagon Jumpers August 31 - September 6th, 2008
Wagon Jumpers August 24 - 30th, 2008
Wagon Jumpers August 17 - 23rd, 2008
Wagon Jumpers August 10 - 16th, 2008
Wagon Jumpers August 2 - 9th, 2008
Wagon Jumpers July 27 - August 2nd, 2008
Wagon Jumpers July 20 - 26th, 2008
Wagon Jumpers July 6 - July 21st, 2008 (another, two week special!)
Wagon Jumpers June 22 - July 5th, 2008 (two week special!)
Wagon Jumpers June 15-21, 2008
Wagon Jumpers May 25 - 31, 2008
Wagon Jumpers May 18 - 24, 2008
Wagon Jumpers Week 1 (May 4 - 10)
Wagon Jumpers - Anyone Need a Lift? (initial thread)
As always all members are encouraged to tag this thread so that it is easy to find.
TWO DAY REMINDERS
It's that time in the week again, below is a list of people we have not yet heard from this week, please look for them to post today or tomorrow. If you have not seen them post by Saturday or if they appear on the MIA list on Sunday please send them a polite and positive reminder to stay on track and stay involved.
Missing In Action - 1 Week:
Once again, I haven't had a great week. Work was a monster this past weekend, and probably will be again this weekend. MIdterms were this week, and I've just been exhausted. I'm going to try nexr week to start bringing lunch instead of buying i again, and opefully start exercising some more, it should be a better week now that my workload is subsiding a little bit.
Hello Everyone! I hope you all are having a great week
I've been doing good with my water intake so far. That was my first goal to hit. Starting next week i am adding in some exercise. I plan to workout at least 3x per week for 30 minutes a day. I'm going to try and add different things each week to help get me going again instead of trying to start everything at once. Hopefully this will help.
I will start thinking of what my 12 week goals will be so i can post them next week.
The primer on the Canadian system was really great, super! thanks
My favorite exercise is bike riding out in the world with a friend (v. stationary inside). I love the swooping feeling of turns and the burn in my legs as I try to keep up with her!
MY twelve week goals apparently are among the common ones: I strive to drink two mugs of water during the work day and a glass at home everyday for 12 weeks, and I strive to eat 1400 calories/day and log them.
I haven't been diligent about them this rounds, but I did make a habit of signing in and commenting on the forum - logging calories surely is next!
Hello Everyone!
I have a quick question about goals.
I repeated this week because I fell short by one exercise session. Yet, last week as well as this week, I am on target with logging my foods, and with calorie averages (actually below)...
This week I am poised once again to fall short on the exercise... I have met two out of four sessions this week (which isn't over), but.. i pulled a rib muscle doing planks... (LOL my favorite exercise) and I have laid off the past two days trying to get my breath, literally.
I don't want to make an injury an excuse, but I also dont want to promote myself if I have fallen short.
Being that next week is goal posting week... should I redesign my goals? So that I am promoted in one area and not another? Or just keep repeating the week so that they all fall into line? Or maybe even revamp the whole strategy so that I am expecting less in some areas, and more in others in the same time frame...
Sara - I have noticed something... that many times the Mental/Emotional aspect of healthgain is overlooked. In our goals that we prioritize for next week, maybe you could invite us to add a small facet to it... a reward. Just a simple, two word or short phrase thought as to what we will do for ourselves once we get to Jan 10, if we have stayed on track. I think it would be a fun tool to use to encourage others, as well as remind ourselves when we log on to read or post.
Or not sure how it works, I realize if I have to repeat a week, I will not meet the Jan 10 target, so maybe the reward should apply when all 12 wks are complete... this is somewhat confusing to me when it comes to setting deadlines.
Also, Sara - there is a fitness center right here in town, and it is beautiful! They offer classes at no extra fee!! Yoga, Step, Kick, Swimming, and tons more... and.. the best deal of the century! ITS ONLY $40 per month, unlimited use! They have free weights, machines, of course a pool, track, raquetball... I am sooo excited! PLUS, if i go to the "women's expo" next weekend, they will have coupons there that waive the $100 assessment fee. I AM PUMPED! So I will go Monday on a free pass just to see it all, and do some lifting. This is my next step to true commitment to healthgain. Now I know I am serious!
Its sad we are losing members!! I know I type a lot, BUT ... It's theraputic for me... no one really HAS to read it all... LOL!!! Even though I read all the posts, I don't expect everyone else has the time I do. I am happy with 30, the more the merrier to me, though...I do think its important that we have a good base of dedicated, commited people along with all us newbies so that we can all stay encouraged. I wish they wouldn't go! We need 'em! Anyway, its understandable... and unfortunate. But we all have to do what we have to do.
Anyway, there you have it... and thanks in advance for any goal advice.
Happy Healthgain,
~Julie
Thanks Sara. Yes, I am in the states so it is a big one. I am pretty excited about and I get to spend it with my bests half. Okay, I will post my goals then.
FantasyFlight I think the challenge for everyone in this 'get healthy project' is finding a way to make it manageable during the busy times and easy when we've got a less hectic schedule. Ultimately if your goals are not working for you when you are at your busiest then it may be time to reconsider your goals. Plan for success when you are swamped, then the rest should follow easily.
Hopeful Sounds like you have the beginnings of a plan. As someone that's not doing I will be eating _____ calories by 12 weeks, I work on a progression goal so I set my plan and my goals is to be _____ through my progression. You may consider something similar. It's a bit more vague, and you need to lay out the plan but it's more or less worked for me, in results, if not in finishing the plan.
Kcerveny Sounds like you have some good solid goals, please make sure to post them on the thread NEXT week.
Julie In the short term I would keep yourself at your current goals without advancing. I'd do this for two reasons, first because you have injured yourself at your current level and if the injury is persistent it may take you time to work back to that level. Second, because if you are having trouble meeting your current level you don't want to pile more on. Remember the goal is to get a feeling of success by achieving your set goals, if you advance your goals faster than you are achieving them then that feeling of success will always be one step ahead of you and you will foster a feeling of frustration rather than success.
In the long term the way I handle the 12-week goals, as opposed to my 12-week progression plans is that I acknowledge up front that I am not likely to make a straight 12-week progression. Then I plan for success (or try to recognizing I missed it last time) by assuming that I will need more than 12 weeks to achieve my 12-week progression plan.
For example I've missed this week of my 12-week progression plan, and I've missed it by more than maintenance level as of today, which means I'll be pushing myself back to week 2 of 12 whereas I was at week 4 of 12 last week. So I need to ask myself in the next 12 weeks how many of my 12-week progressions do I think it is realistic that I will achieve, I will need to get at least 10 consecutive to finish and that is very ambitious, what if I miss at week 6 or 8 or 10 and have to deduct 3, 4 or 5 weeks of work. I am still thinking about what is a reasonable estimate for me. But, this is what I would suggest for you. You have a progression plan, it is a 12-week plan but right from the beginning you recognized it would take you more than 12 weeks to get there. How far are you through it, how much of it (and don't do all or nothing) do you think you can achieve.
As for the mental reward / motivation factor on the 12-week goals I don't ask for that as part of the goal itself, I find there is still a steep learning curve around setting a consistency goal rather than an end point goal. What I do instead is in the first quarter that we are working on our goals I dedicate a weekly topic to how do you reward yourself. This way we keep the 12-week goals top of mind as we work through them.
I'm with you on the theraputicness (nice word) of reading and typing here, it keeps me going when I'm ready to give up. But that is me. I also try to emphasize that the obligations of the group are only one post per week, and people do not need to read all or post everyday. That being said I find the most successful people are the ones who have made time in their lives to meet their goals and when their goals are health and fitness they do tend to show up hear more often than most.
Tiegurl Well well, 21 in the states that is a big event. It's 19 here that's the drinking year, 18 in Quebec. Plan a SAFE 21st and have lots of fun. 12 weeks to get there!
Finally Friday...another birthday bash to attend this evening....I am not to concerned, the restaurant chosen has a great healthy menu/salad area for grazers lol. This calf thing is really hindering me big time! I haven't had time to look up the stretching exercises yet but hopefully tomorrow since I don't have anything planned yet.
I don't know what a moderator on this board does but you sure sound very very busy Sara...if you are comfortable with leaving it a 30 I think you run a very helpful , insightful thread.
Fantasy.. I whole heartedly subscribe to Sara's "Plan for success when you are swamped, then the rest should follow easily." .... I said to my husband the other night (who is JUST starting his healthgain program) that if you fail to prepare, prepare to fail. I thought everyone would have heard that by the time they had graduated HS. I couldn't believe it when he didn't know the phrase... so it bears repeating.... Failing to prepare is Preparing to Fail. You know you know what you've gotta do. You know how to eat and how to not. You know you have gotta exercise. Its changing the "gottas" into actually doing it. Cook healthy, easily prepared foods ahead of time and freeze them. You accomplish MORE than eating well....you save time! which cuts stress and helps out in other areas.
Julie.. Remember, take time to heal. Pain is your body's on aversion therapy. Trying to work through it too much will actually INCREASE one's distaste for exercise as exercise begins to be equated with pain, discomfort, and "bad" feelings. Who knew exercise was a mental thing? LOL. There are great other exercises you can do...maybe this is the time to really vamp up your lower body strength training...using machines which assist a little more so as to not aggravate that rib muscle....leg curls, leg extensions, leg press, abductor and adductor machine.....try low (lower than you would ever imagine or even NONE) weights and many reps.
Sara . . I personally love the group and think its size is perfect. I often check back several times per day, but I have a job where that is possible and then I don't access it on weekends but come back on Monday to "catch up". As long as the site is manageable to YOU to work, I think we can all agree that sometimes it can get busy and difficult to really read every post but we can all skim.... and posting once a week isn't that much of a deal...and we do get reminders, not just booted out. While I don't always address everything I read, I do get something from each and every post. And 75% of that is the accountability and responsibility we have to each other. Part of me feels if we go down in size or posting requirement, we could lose a little of that....
Hope EVERYONE has a fabulous weekend....!!! Keep up the great progress.
-Susan
BTW---posted a new recipe....if interested...Easy Pasta w/tomatoes & chickpeas. 304 cal; 6.8g fat, 15.9g protein, 44.4g carbs.
Oh it will be SAFE. Thanks.
Hi Everyone,
I'm new to Wagon Jumpers, and it appears I've joined at the right time because the upcoming 12-weeks will take me through my toughest time of year. I'm really excited to add my goals next week.
This week has been great for me for a couple of reasons:
1) I've been off from work and able to have much more control over my time than I do when my every minute is ruled both by my kids and my job(s), and
2) This is the 1st week I'm back on the ol' proverbial wagon, and for me (and many, I suspect) the beginning is the easier part.
That said, for those who are interested, a few facts about me are: I'm 46, I live in NYC, I have an 8-year-old son and twin 6-year-old daughters, oh yeah, and a husband, too. I love doing all kinds of domestic-y sounding things like cooking and baking and sewing and knitting. I exercise at home and if I don't do it in the morning before ANYTHING else, it usually just doesn't happen. My favorite DVD right now is a Crunch Boot Camp Fitness one w/Sue Hitzman. It's thorough and 30 minutes which is how I like 'em. This week I've alternated that with Mari Winsor's Pilates 20-min workout, and so far have done one or the other every morning. I've been trying to come in under 1500 cals/day, and thus far I've been successful.
I'm loving reading everyone's previous posts -- you all sound really nice and supportive. It's nice to meet and join you!
felecia
Sara - Thanks so much for your detailed response! It has been very helpful! I caught your meaning about the steep learning curve between consistency goals v/s ending point goals. It makes so much more sense to me now!
I have formulated a few points for myself (in my effort to reprogram my thinking) that others may also appreciate:
OBJECTIVE:
To progressively transform my old poor health habits into new overall fit health habits in the areas of Nutrition, Exercise, and Mental/Emotional for life. In order to accomplish this I must create feelings of success by taking small steps to achieve set goals to avoid fostering feelings of frustration until I reach the point of maitenance, and then maintain until the day I die.
WHAT THIS IS, AND WHAT IT AIN'T (lol)
1. This is a whole life health adventure.
2. This is not all or nothing.
3. This is also not one or the other. (area of focus)
4. This is consistency in all areas.
5. This means all levels must be achieved for advancement regardless of reasons.
6. This is simply ALL. (with logical consistent sensibility)
7. Nothing is not an option.
PERSONAL CREED:
In my quest for healthgain, I will be sincere. I will be honest with myself and others. I will make effort to be an encouragement to others, and never a discouragement. In order to reduce the risk of falling off the wagon, I will plan. In the event I do fall, knowing in advance that I will because I am a fallible human!, I will not be discouraged, but I will pick myself back up and get back on quickly. I will stick to the plan, and will reward or penalize myself accordingly. I will plan attainable success-offering goals. I will succeed. I will do this for myself, for those I love, and for life.
**************
In the area of Mental/Emotional, the idea is to achieve my goals by implementing small penalties, and great rewards. The idea that the intangible rewards will exceed the tangible rewards is mind boggling!!
Sjenn - Thanks so much for your encouragement... I love the reminder about failing to prepare!
Happy Healthgain to all!
~Julie
Hello everyone. Despite my crazy traveling for work I have maintained a decent calorie intake and continue to loose some weight. Exercise sessions need some work - its so hard with crazy hours, checking in and out of hotels and dinners with co-workers. I can clearly see some goals for myself over the next 12 weeks since my traveling is only going to get worse with the temporary absence of my co-worker.
As for when I do my workouts I found a video years ago from Beach Body entitled "Thin Thighs". The series of workouts are great and they do actually work when done consistently. They are a series of squats and lunges completed in about 15 mins but she says the key is her 'sectional progression'. Although the video is no longer available she has a new series called "Slim in Six" and I would contest that it would be equally excellent for the female body. Check out her and other personal trainers at http://www.beachbody.com/jump.do?itemType=HOM E_PAGE
Enjoy your weekend!
Hi everyone - just checking in!
Thanks for the reminder Sara, you are such a dedicated and encouraging person, I'm so pleased to be a member of this group. I don't post as often as some, but I love to read all the posts. I cannot allow myself to be at the computer for too long each day - I must keep moving! I actually achieved a 500 calorie deficit today - Yay for me!
I have been giving some thought to my 12 week goals and will post them next week - they won't be too ambitious - and then maybe I will have a chance to achieve them...
As for the size of the group, I think 30-ish is good if you are happy with all the work that such a big group must entail, Sara.
sjenn23231 - thanks for the recipe, sounds delicious...
tiegurl - Happy 21st for Sunday! I hope you have a wonderful time :)
ofelecia - Welcome - it's a great place to be!
nannygabber - great list of points, very thought provoking.
Have a great weekend everyone!
Hi, all!
I would love to be more dedicated to responding to everyone's posts, therefore it would be OK by me if the total size of the group shrank a bit--its just tough for me to read and keep up with what everyone is doing!!
That said, I think it will even become more challenging for me in a few weeks, as I've accepted a new job at a Japanese bank in NYC (amazing, 1) a bank that's hiring; 2) I got an offer!!). I think I'm going to need this group more than ever, as my schedule is going to change significantly, AND my social life is going to be one party after another (every weekend??) from November 1st to the end of the year. *sigh* I will be able to do this. My biggest hope is that I'll be able to read and write on this site while at the office!?!
Anyway, I'm otherwise doing well--no pounds coming off, but my mid-section is slimming down quite a bit these past 2 weeks. I'm psyched!
Gotta' run, hope all is well!
Original Post by supersized:
MsMeg I'm still nervous about the deadlift, I'm afraid of trying some of the heavier lifts (deadlifts, thrusts, cleans) without supervision, but at the same time I want to be able to do these things myself. Does the NROLFW give you a good sense of confidence in your form and technique?
Absolutely it does. However when i do squats without a spotter, i use the smith machine. You can certainly do all of these yourself. Its about using a weight you are comfortable with and then increasing from there. There are great detailed instructions for each move in the book, along with photos!
There's nothing to be aftraid of when it comes to the weight room. Once you know how much your body can handle - there's no need for supervision unless you trying to max out (which isn't part of the workout plan).
Oh, and KALE!! I got it from my farmer's co-op the other week, made it, and it was yummy! I don't typically like big green leafies, but this was good. I'll find the recipie and post it...
EDIT: Here it is, in two versions:
http://www.recipezaar.com/163356
or,
Sautee chopped proscuitto or pancetta and chopped garlic in a bit of olive oil until they are almost completely cooked. Then add the chopped greens and
dried oregano, red pepper, salt, and pepper to taste.
After 5-10 minutes, add white wine (again to taste) and let it simmer in that with a lid on the pan for about 30 minutes to soften up the greens.
and for good measure, here's something on collard greens (my husband loved this!):
Collards with Steak
1 large bunch collards, well washed, midribs cut out (though you
can use them, they do get tender with long cooking)
2 onions 1 whole head garlic olive oil 1-1.5 lbs. steak,
cut in 4 oz. portions (flank or stewing meat works well)
In a Dutch oven or deep pot, saute onions and garlic in olive oil.
Add steak to brown. Add 1-2 quarts water and collard greens. Prepare
greens by cutting out mid ribs, rolling a few leaves together and slicing
into 1" strips. Cover, bring to the boil, and reduce heat. Let cook 30 minutes to one hour, until meat and greens are tender. You can also add small whole new potatoes with the collards. The leftover stock makes a great base for soup or a quick meal when you add a packet of bean thread noodles.
Last night's dinner celebration went very well. I was able to stay on track as to what I had planned in my food journal. I went online to see what their menu was and it also had the nutritional value listed....so I was a calm, and enthusiastic attendee..
Defrog3: Thanks for the kale vote but I was ill on wednesday evening and since the only thing that was different in my day/diet was the Kale...I am thinking I would rather eat a PB&J with the DH. I was thinking of trying the collard green recipe that you have added...now that sounds good! I don't understand the kale though..I must not have cooked it long enough? It is part of the cabbage family and I can eat cabbage and brussel sprouts often and with no issues.... Congratulations on the new job!! How exciting that sounds..I live very vicariously through the threads here...I would love to be able to travel with my job..but that is impossible...and I am sure that after a while that loses it's sparkle too..oh well..To be able to visit Japan, England, Austrailia...cool
Julie: Thank you for your thoughts...I was sitting here reading and thinking yes I agree, and I want to think that way on this healthgain journey. I want to be as positive to others as I can be...so I will be positive with myself..cause I am the 1st to shoot myself down. Sara does such a great job with making me think "outside the box" which regularly I am not so good at. and you have that knack too..I am glad you are here.
I have been reading over the goals that the last 12 weeks have been and will add mine tomorrow or whenever the new thread comes out.
Have a great weekend all!
Rpete Any questions on the goals? Good job on the calm b-day celebration and looking up nutrition on their site. I love it when restaurants have that.
Susan I can't believe your DH had not heard that saying before. It was always a mantra in my house. Drives my partner nuts, I'm a huge planner. I'm also in a job where I can check the thread quite frequently, and I tend to think that quite a few people do. I figure if I'm going to run an online motivation group then it needs to cater primarily to people who are looking for an online support forum. I know I'd be frustrated if there were no new posts in a day and I think having 30 people makes it so that there are always new posts without having to force people to post more than once a week.
Tiegurl Hi! Sorry didn't want to leave you out.
Felecia Welcome to the group! Geeze twin daughters, that must be a handful! It's good you're currently off work and have some time to gather and regroup. Remember to build your plan around your busiest time, like when you need to be at work, attend end of year meetings, do holiday shopping for the kids, make all the fancy meals and travel to see friends and family. If your plan works at that time, then you have a successful plan. I find the best plans are often the simplest, just get one thing under control for 12 weeks then add something when that one thing has become habit.
Julie The learning cure comment wasn't really aimed at you specifically but it is a general observation. I'd make some modifiers to your is/isn't list. While you have said in number two that it's not all or nothing then you arrive at all in number six, all be it with a modifier, but still sounds very ALL.
Yes it is consistency in all areas, but it is achievable and attainable consistency that also requires moderate flexibility. I would say it is not ALL it is change, it is thoughtful change about the way you live your life and treat your body and how you want to exist with and within your body. It is about treating your body kindly always, which will usually mean feeding yourself health food and exercising, but also means enjoying life, allowing for special celebrations and being a happy person.
Lokigirl What do you do for work that has you traveling so much? Nice link.
Letsgetitstarted Glad you are getting motivation from the thread. Look forward to hearing your goals next week.
DeFrog Great news on the new job! I'm having and off week, I did not get the job that was at the lower salary, possibly a good thing. I also have had my coop interview postponed as they could not secure a second interviewer. I think the Japanese respect personal care and keeping yourself in good physical condition as part of a good work place ethic, so here's my fingers crossed that you don't slide off of the virtual world.
MsMeg Good to know, I've been okay with dumbells, but have not tried the large bars yet that's where I need to do some reading on technique. Once I'm finally through this phase I'll need to remember the New Rules of Lifting for Women and pick it up.
Just wanted to say a quick hello! I just started a new full time job after not working for a few years and it is taking all my time and attention right now. I'll try to check in again soon and hope that everyone is doing great!
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