Yay!!! I met with my trainer today for a workout and I weighed as usual. I LOST 2.9 LBS SINCE WEDNESDAY!!!! Yipee. So I'm at a total loss of 4.6 lbs. I'm only 0.4 away from my first reward. (The Murray State insulated Tervis Tumbler)
My trainer really increased my intensity today. I was sweating! I don't sweat very easily! I did 10 minutes on the elliptical, then we went outside with a weighted ball and I did some walking lunges, squats, etc. I loved working out outside on this beautiful day! We went back in and I did a lot of full body work with weights + step ups together. It took a lot of core muscles to accomplish some of them. He let my back rest since I'm working it with the physical therapist in the gym three times a week. He almost killed my arms. He said at the end of weight training "so... Tomorrow your arms MIGHT fall off, so go on and pack a cooler of ice to put in your car just in case". Lol. Then he assured me that once they had them reattached that he would be there to tone them! Haha. It's always nice to laugh when your working out. It makes it easier. I finished with 20 minutes on the elliptical again with resistance then a good stretch.
It was so nice to leave the gym with the "just worked hard" feeling. Slowly but surely I'm getting back into the regular routine.
So my nutrition went a LOT better since Wednesday. I made tough decisions like ordering a salad at steak n shake at the cast party while others ate Frisco Melts and steak burgers. It was hard but totally worth it because I held my calories within 100 calories of my allotted amount each day. (Still working toward the 7days straight at 50 within, but it will come.)
Chad was pleased with my improvements but I asked what I could improve this week. His answer:
"Replace chips with fruit". I was eating sun chips with my sub each time at subway. So now if I go to subway I have been suggested to order apples instead. Good idea. It's the little decisions like that that make the difference.
He also said that my breakfast could still use improvement. Cereal just won't get it alone. So I'm going to add boiled eggs with the yolk removed. (Removing the yolk is my own choice for my cholesterol since I have an under-active thyroid. )
So I train again on Friday. I'm hoping to lose a little more by then. At least the .4 I have to lose to get my first reward.
Brandon went tonight as well, he will meet with Chad for the first time on Wednesday. I can't wait to go at this together!
I have also added a "weigh ins tab at the top left of my page.
“Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? For you were bought at a price; therefore glorify God in your body and in your spirit, which are God’s.” 1 Corinthians 6:19, 20.
Created by MyFitnessPal - Free Calorie Counter
Monday, March 21, 2011
Restaurant Irritation
My husband and I went out to Cracker Barrel after church yesterday. I ordered grilled trout, turnip greens, and green beans. I did allow myself two biscuits, I actually stayed right at 500 calories for the whole meal. We also went to Cheddars to eat dinner with Brandon's parents last night. I wasn't too thrilled about trying to eat out twice in one day and stay in my calorie budget, but I did it!!! I ordered a small steak (cut it in half) and steamed broccoli and a salad (with the dressing on the side). So two restaurants in one day and calorie success was, in my book, a big success... so a few finds and frustrations in my restaurant success day.
~~~ I ordered dressing on the side at cheddars, they brought me two containers of the honey lime dressing that I ordered and I thought, how awful if all that dressing was on my salad. I dipped my fork in the dressing before each bite, it was super tasty and I only used like 1/4 of ONE container. So I used an 1/8 of the dressing that they would have poured on it! Well worth the request!
~~~ "Excuse me, do you know if you have nutrition facts available before I order?" Simple question right..? .... WRONG!!!! Cracker Barrel headquarters does not provide nutrition information beyond allergy information. I spoke with a manager and simply stated that if McDonald's can publish nutrition info and be okay, then ANYONE can publish. I explained to her that I used the livestrong.com website and found info the food I ordered and was able to order healthy options. She told me that she herself used to do weight watchers and had to search pretty hard for Cracker Barrel info on the web. I asked her to please pass on to anyone she could that nutrition info would not be a bad thing but an appreciated thing.
~~~ "Can I order my steak and broccoli without butter please?" I have asked this many many times and never been turned down. I would say that I have ordered "without butter" at least 5 times at Cheddar's. But last night when I made this request the server came back shortly and informed me that that was possible for everything but the broccoli. WHAT??? I've been served broccoli "without butter" multiple times there. He said that the cook told him that it was pre-portioned with butter and couldn't be cooked with out. So there are two options here.... 1) I have been served broccoli WITH butter in the past and was told it was withOUT. 2) the cook was choosing not to take an extra step to satisfy my request.
(I plan to call Cheddar's today to figure that one out, call me crazy, but I kinda want an answer!)
So, I was successful, and I truly appreciate the healthy options served by both Cracker Barrel and Cheddar's. I have nothing against either restaurant they both provide good food with healthy options and have great service and wonderful servers. I just wonder what restaurants any of you have either found nutrition information to be available or not available. The best option is obviously to cook at home, but when time or situations don't allow its nice to have the info available to make a good food choice.
My brother told me that only fast food restaurants are required to publish info because they are considered "packaged food". I think everyone should be required. I plan to research the regulations and see.
This post was a bit choppy, I'm sorry. I train and weigh tonight, so I'll have another post this evening.
~~~ I ordered dressing on the side at cheddars, they brought me two containers of the honey lime dressing that I ordered and I thought, how awful if all that dressing was on my salad. I dipped my fork in the dressing before each bite, it was super tasty and I only used like 1/4 of ONE container. So I used an 1/8 of the dressing that they would have poured on it! Well worth the request!
~~~ "Excuse me, do you know if you have nutrition facts available before I order?" Simple question right..? .... WRONG!!!! Cracker Barrel headquarters does not provide nutrition information beyond allergy information. I spoke with a manager and simply stated that if McDonald's can publish nutrition info and be okay, then ANYONE can publish. I explained to her that I used the livestrong.com website and found info the food I ordered and was able to order healthy options. She told me that she herself used to do weight watchers and had to search pretty hard for Cracker Barrel info on the web. I asked her to please pass on to anyone she could that nutrition info would not be a bad thing but an appreciated thing.
~~~ "Can I order my steak and broccoli without butter please?" I have asked this many many times and never been turned down. I would say that I have ordered "without butter" at least 5 times at Cheddar's. But last night when I made this request the server came back shortly and informed me that that was possible for everything but the broccoli. WHAT??? I've been served broccoli "without butter" multiple times there. He said that the cook told him that it was pre-portioned with butter and couldn't be cooked with out. So there are two options here.... 1) I have been served broccoli WITH butter in the past and was told it was withOUT. 2) the cook was choosing not to take an extra step to satisfy my request.
(I plan to call Cheddar's today to figure that one out, call me crazy, but I kinda want an answer!)
So, I was successful, and I truly appreciate the healthy options served by both Cracker Barrel and Cheddar's. I have nothing against either restaurant they both provide good food with healthy options and have great service and wonderful servers. I just wonder what restaurants any of you have either found nutrition information to be available or not available. The best option is obviously to cook at home, but when time or situations don't allow its nice to have the info available to make a good food choice.
My brother told me that only fast food restaurants are required to publish info because they are considered "packaged food". I think everyone should be required. I plan to research the regulations and see.
This post was a bit choppy, I'm sorry. I train and weigh tonight, so I'll have another post this evening.
Wednesday, March 16, 2011
Fish out of water!!! Yay!!!!
Well today was busy. Two school
day performances of our musical, then physical therapy, then training with my trainer (on dry land!!!) yippee!
So a quick bit about therapy. I got a new physical therapist today (same place I was just reassigned to another therapist) today was the day for an evaluation. So he twisted me up like a pretzel in several different ways testing "what aggravates my symptoms" his opinion is an inflamed disk that is getting back to normal but isn't quite there yet. (those are my terms) So they will be adding manual traction and soft tissue massage to my treatments. They also pointed out the fact that I am having the tendency to "round my shoulders". So I need to work on my posture. (a great deal of that being a result from the injury)
It is very interesting also that we discussed my ligaments being loose ( kinda like loose rubber bands ) they say that's just how I am but it increases the work load on my muscles and therefore makes a strong back extra important for me. So my trainer was instructed by my PT to work on strengthening my back and to avoid twisting and "fluction" I think fluction what they called it. It's when you curved your back forward. So all my exercises have to be done with a straight back. So those restrictions do not keep me in the water. So I trained on dry land today. !!!!
On to training. A much more fun topic.
Oh but first. Me, A choir/band director had my posture corrected. I took it very personally that I'm not up to the standard that I set for my own students. So tomorrow my students will be getting permission (only in band and choir) to correct MY posture if they see me slip! They will LOVE that! A student impersonated me one day by simply saying "posture!" So that tells you that I drill it in! Of course during my posture discussion at the gym with the PT one of my choir students came in and walked up to me. It was a sign I believe. Oh me!!!
So I weighed in today and I lost 1.7 lbs!!!!!! Woohooo. And I'm still not quite where I need to be on nutrition. So this is good! I told my trainer about my goal rewards that I recently posted. He suggested buying a pair of jeans now that I like but are too small. I explained that I already have jeans thT don't fit but specifically a pair of size 8 Lucky jeans to fit into! Yikes! He told me to get them out where I will see them frequently. So I will be doing that.
When he viewed my LoseIt journal he noticed my Hibachi dinner and suggested against those not only because of the butter but also the sodium. He encouraged me to focus hard on my nutrition to start dropping pounds.
So I also have been instructed to do elliptical time each day and 3 of my back exercises an extra day. I meet with Chad again on Monday evening. I wonder how much I will lose by then?!
day performances of our musical, then physical therapy, then training with my trainer (on dry land!!!) yippee!
So a quick bit about therapy. I got a new physical therapist today (same place I was just reassigned to another therapist) today was the day for an evaluation. So he twisted me up like a pretzel in several different ways testing "what aggravates my symptoms" his opinion is an inflamed disk that is getting back to normal but isn't quite there yet. (those are my terms) So they will be adding manual traction and soft tissue massage to my treatments. They also pointed out the fact that I am having the tendency to "round my shoulders". So I need to work on my posture. (a great deal of that being a result from the injury)
It is very interesting also that we discussed my ligaments being loose ( kinda like loose rubber bands ) they say that's just how I am but it increases the work load on my muscles and therefore makes a strong back extra important for me. So my trainer was instructed by my PT to work on strengthening my back and to avoid twisting and "fluction" I think fluction what they called it. It's when you curved your back forward. So all my exercises have to be done with a straight back. So those restrictions do not keep me in the water. So I trained on dry land today. !!!!
On to training. A much more fun topic.
Oh but first. Me, A choir/band director had my posture corrected. I took it very personally that I'm not up to the standard that I set for my own students. So tomorrow my students will be getting permission (only in band and choir) to correct MY posture if they see me slip! They will LOVE that! A student impersonated me one day by simply saying "posture!" So that tells you that I drill it in! Of course during my posture discussion at the gym with the PT one of my choir students came in and walked up to me. It was a sign I believe. Oh me!!!
So I weighed in today and I lost 1.7 lbs!!!!!! Woohooo. And I'm still not quite where I need to be on nutrition. So this is good! I told my trainer about my goal rewards that I recently posted. He suggested buying a pair of jeans now that I like but are too small. I explained that I already have jeans thT don't fit but specifically a pair of size 8 Lucky jeans to fit into! Yikes! He told me to get them out where I will see them frequently. So I will be doing that.
When he viewed my LoseIt journal he noticed my Hibachi dinner and suggested against those not only because of the butter but also the sodium. He encouraged me to focus hard on my nutrition to start dropping pounds.
So I also have been instructed to do elliptical time each day and 3 of my back exercises an extra day. I meet with Chad again on Monday evening. I wonder how much I will lose by then?!
Monday, March 14, 2011
Calorie bank overdraft!!!! / rewards!
So... I'm an emotional eater...
I had a "not so great" day at work today. The stress is high... it's musical week. That means time is limited and so are my patience. So I left school late about 6:15 and had no clue what to cook for dinner. I called Brandon and suggested dinner out. So as we drove toward the mall he suggested Samari. I greatfully agreed and the following words exited my lips " I could use some butter!" OMG. No I didn't!!! Yes I Did!!! (from the same lips that request that my food be cooked without butter at restaurants?)
I had done well all day. I even ate a healthy snack and had Cheerios instead of Cinnamon Toast Crunch for breakfast.....
The calorie bank was about to be overdrafted!!!!!
I ate about half my meal at Samurai.
I went easy on the white sauce, I skipped the tempura sushi, eggrolls, and noodles. Unfortunately that rice isn't brown because it's whole. that would be the soy sauce :(
After ordering but before our cook came to our grill my phone rang. It was my trainer scheduling our next appointment!!!! Yikes!!!! I felt so bad. I was lucky he didn't ask "what are you doing?". I would have been sunk. What would I have said ? .... " setting at an hibachi grill staring at a slab o butter that will shrink in size as my meal is cooked". ???
Today's Calories....
1252 / 1622 (over 370)
I have decided that I MUST reward myself for a job well done. Just as I do as a teacher with my students. If I only acknowledged the wrong doings they would dislike me and dislike my class... So instead I must (as I do with students) reward the positives. So I have decided to reward myself for a few things. One being every five pound increment has a reward to do something for myself that has nothing to do with food. Another being a reward for my actions not my actual weight.
So the first few rewards are as follows:
5 lbs - Tervis Tumbler that I have been wanting ( may seem silly )
10 lbs - new yoga pants
15 lbs - pedicure
20 lbs - Sperrys ( some new plaid ones that I spotted at Macys )
Action Reward. First full week (seven straight days) to be within my calorie bank by 50 calories each day - I will buy a new pair of flip flops for spring. My week starts tomorrow. (Tuesday)
I had a "not so great" day at work today. The stress is high... it's musical week. That means time is limited and so are my patience. So I left school late about 6:15 and had no clue what to cook for dinner. I called Brandon and suggested dinner out. So as we drove toward the mall he suggested Samari. I greatfully agreed and the following words exited my lips " I could use some butter!" OMG. No I didn't!!! Yes I Did!!! (from the same lips that request that my food be cooked without butter at restaurants?)
I had done well all day. I even ate a healthy snack and had Cheerios instead of Cinnamon Toast Crunch for breakfast.....
The calorie bank was about to be overdrafted!!!!!
I ate about half my meal at Samurai.
I went easy on the white sauce, I skipped the tempura sushi, eggrolls, and noodles. Unfortunately that rice isn't brown because it's whole. that would be the soy sauce :(
After ordering but before our cook came to our grill my phone rang. It was my trainer scheduling our next appointment!!!! Yikes!!!! I felt so bad. I was lucky he didn't ask "what are you doing?". I would have been sunk. What would I have said ? .... " setting at an hibachi grill staring at a slab o butter that will shrink in size as my meal is cooked". ???
Today's Calories....
1252 / 1622 (over 370)
I have decided that I MUST reward myself for a job well done. Just as I do as a teacher with my students. If I only acknowledged the wrong doings they would dislike me and dislike my class... So instead I must (as I do with students) reward the positives. So I have decided to reward myself for a few things. One being every five pound increment has a reward to do something for myself that has nothing to do with food. Another being a reward for my actions not my actual weight.
So the first few rewards are as follows:
5 lbs - Tervis Tumbler that I have been wanting ( may seem silly )
10 lbs - new yoga pants
15 lbs - pedicure
20 lbs - Sperrys ( some new plaid ones that I spotted at Macys )
Action Reward. First full week (seven straight days) to be within my calorie bank by 50 calories each day - I will buy a new pair of flip flops for spring. My week starts tomorrow. (Tuesday)
Friday, March 11, 2011
Cinnamon Toast Crunch... going once...twice... Sold to the Strawberries with Splenda on top!
Well I had a weigh in today and.....
I gained 0.4 lbs. :( I was so sad.
My trainer looked over everything I had eaten over the past two weeks and here is what he said .....
- get away from foods high in sugar
- eat every 3 hours throughout the day. He said even if you do something at lunch to take you over your calories you can still eat some low calorie veggies to give you nutrients and keep your metabolism up. Last Sunday I blew my calories at lunch at O'Charleys and so I skipped dinner. He didn't like that.
- and to quote .....
Chad - "you need a better breakfast than Cinnamon Toast Crunch"
Me - " but it's whole grain... Did you know that all General Mills Cereals are whole grain?"
Chad - "it's still full of sugar"
Yeah so I lost that battle and will be skipping the cinnamon toast crunch. I knew better but I got lazy a little bit. I gotta get back to my eggs and bacon and oatmeal.
So here is my focus for the week.
> Replace sugary foods with whole fruits
> eat smaller meals more often. Every 3 hours to be exact.
> eat a valuable breakfast
These go into effect tomorrow morning. I really have to find my will power for this. I'm addicted to sugar... it's official.
Teresa and Tammie - if y'all read this and you see me moving toward the World's Finest box next week don't let me do it!!!!! Lol!
My PT has been going very well. Only 3 more sessions!!!! Then evaluation.
So tonight Chad added some impact to my pool workout with lots of jumping an hopping type exercises. My back did well, so I am moving on to the elliptical on my own and then next training session will be on dry land!!!! YAY.
I plan to continue some water training though. I love it!
I met a nice lady in the locker room tonight that trains with Chad and has lost 60 lbs so far. We talked about the nutrition part and she said that is what really made it happen for her. I know Chad is smart and knows best, but it was encouraging to meet a "success story" of his. I can't wait to make these changes and see what I weigh in at next week!
So here's to strawberries with splenda!
I gained 0.4 lbs. :( I was so sad.
My trainer looked over everything I had eaten over the past two weeks and here is what he said .....
- get away from foods high in sugar
- eat every 3 hours throughout the day. He said even if you do something at lunch to take you over your calories you can still eat some low calorie veggies to give you nutrients and keep your metabolism up. Last Sunday I blew my calories at lunch at O'Charleys and so I skipped dinner. He didn't like that.
- and to quote .....
Chad - "you need a better breakfast than Cinnamon Toast Crunch"
Me - " but it's whole grain... Did you know that all General Mills Cereals are whole grain?"
Chad - "it's still full of sugar"
Yeah so I lost that battle and will be skipping the cinnamon toast crunch. I knew better but I got lazy a little bit. I gotta get back to my eggs and bacon and oatmeal.
So here is my focus for the week.
> Replace sugary foods with whole fruits
> eat smaller meals more often. Every 3 hours to be exact.
> eat a valuable breakfast
These go into effect tomorrow morning. I really have to find my will power for this. I'm addicted to sugar... it's official.
Teresa and Tammie - if y'all read this and you see me moving toward the World's Finest box next week don't let me do it!!!!! Lol!
My PT has been going very well. Only 3 more sessions!!!! Then evaluation.
So tonight Chad added some impact to my pool workout with lots of jumping an hopping type exercises. My back did well, so I am moving on to the elliptical on my own and then next training session will be on dry land!!!! YAY.
I plan to continue some water training though. I love it!
I met a nice lady in the locker room tonight that trains with Chad and has lost 60 lbs so far. We talked about the nutrition part and she said that is what really made it happen for her. I know Chad is smart and knows best, but it was encouraging to meet a "success story" of his. I can't wait to make these changes and see what I weigh in at next week!
So here's to strawberries with splenda!
Thursday, March 10, 2011
I would rather paddle than prance any day!!!
Well, yesterday was Ash Wednesday so my trainer called and rescheduled my training so that he could make it to church on time. So I went and worked out in the water on my own. Here are some thoughts:
~~~It's worse to doggie paddle the length of the pool without a trainer standing on the edge to give people a hint that it wasn't your idea.
~~~I love working out in water! I felt so "worked out" but so good all at the same time
~~~I get motivated just having to put on a swimsuit in March!
~~~The girls that prance into the pool area in a string bikini to watch their guy swim while they just set there in the hot tub irritate me. That string bikini might not fit forever ya know?
Oh and then when he makes you get into the pool and you act like it's going to bite you, don't you DARE look at ME funny just because I'm doggie paddling!
~~~ Doggie paddling burns really bad. So does kicking your way across the pool. Haven't decided which burns worse.
~~~ I think swim suits stay wetter longer in a gym than anywhere else. I think it's because of that sign that says "please dry off before entering the locker room" .... Then you have to get the suit ,which is still soaked, home!!!
Im headed to PT today.
I'm looking forward to my weigh in and training tomorrow!
Stay tuned!
~~~It's worse to doggie paddle the length of the pool without a trainer standing on the edge to give people a hint that it wasn't your idea.
~~~I love working out in water! I felt so "worked out" but so good all at the same time
~~~I get motivated just having to put on a swimsuit in March!
~~~The girls that prance into the pool area in a string bikini to watch their guy swim while they just set there in the hot tub irritate me. That string bikini might not fit forever ya know?
Oh and then when he makes you get into the pool and you act like it's going to bite you, don't you DARE look at ME funny just because I'm doggie paddling!
~~~ Doggie paddling burns really bad. So does kicking your way across the pool. Haven't decided which burns worse.
~~~ I think swim suits stay wetter longer in a gym than anywhere else. I think it's because of that sign that says "please dry off before entering the locker room" .... Then you have to get the suit ,which is still soaked, home!!!
Im headed to PT today.
I'm looking forward to my weigh in and training tomorrow!
Stay tuned!
Tuesday, March 8, 2011
Rain rain go away.... My raincoat fit too snug today!
Rain rain go away.... My raincoat fit too snug today!
I was headed out to the Central game tonight (they won and will go to state next week) and it was chilly and raining. I'm tired of all the winter coats so I decided to pull out my cheery coral colored rain coat from the closet. I didn't wear it last year at all and it was kinda springing but what would a little color hurt? So I got it out to wear (for the first time in two years) and I was so excited... My umbrella even matches! Until the dreadful event occurred. I got the raincoat on and it would not comfortably button. I took it off and wore a regular cream colored winter coat to the game. I was so frustrated. :(
I hung the coat on the coat rack on the wall next to the front door. So it will stare at me rain or shine until it fits.
So yet another goal has formed. I'm sure that there are many other cute pieces of clothing in my closet that don't fit well at this moment that I will want to wear in spring time. So I must start thinking of these things when sweets stare me in the face.
I must repeat to myself "cute colorful spring clothes, cute colorful spring clothes THAT FIT"
Tomorrow is another training session in the water with Chad (and a weigh in) I'm pretty sure that I will be attending at least the second half of
"H2O Cardio" class to warm up for my training session. Anna (aqua Zumba instructor) is the teacher for that class as well.
Nutrition today??
1604 / 1252 (over by 352)
Not too bad considering dinner (a hot dog) at the game along with a Hersey bar that I was "forced" to buy at Walgreens in order to get cash for the hotdog at the game. You would think that the latest issue of Cosmo would have been a sufficient purchase for getting cash after my rain coat fiasco but maybe that in itself is exactly why I chose the Hershey bar instead. Emotional eating.... Something I'm really good at that I dislike! Emotional eating a whole other post all in itself that I'll have to write when I have more time.
Hoping for the best in my weigh in with the trainer tomorrow. Oh and I don't have therapy tomorrow so I get to walk right in the gym and scan my member card from the get go and NOT go into therapy first. It will be a nice change back to my old "normal". Then therapy again on Thursday. But a day at the gym with no therapy will be so exciting!!!!
I was headed out to the Central game tonight (they won and will go to state next week) and it was chilly and raining. I'm tired of all the winter coats so I decided to pull out my cheery coral colored rain coat from the closet. I didn't wear it last year at all and it was kinda springing but what would a little color hurt? So I got it out to wear (for the first time in two years) and I was so excited... My umbrella even matches! Until the dreadful event occurred. I got the raincoat on and it would not comfortably button. I took it off and wore a regular cream colored winter coat to the game. I was so frustrated. :(
I hung the coat on the coat rack on the wall next to the front door. So it will stare at me rain or shine until it fits.
So yet another goal has formed. I'm sure that there are many other cute pieces of clothing in my closet that don't fit well at this moment that I will want to wear in spring time. So I must start thinking of these things when sweets stare me in the face.
I must repeat to myself "cute colorful spring clothes, cute colorful spring clothes THAT FIT"
Tomorrow is another training session in the water with Chad (and a weigh in) I'm pretty sure that I will be attending at least the second half of
"H2O Cardio" class to warm up for my training session. Anna (aqua Zumba instructor) is the teacher for that class as well.
Nutrition today??
1604 / 1252 (over by 352)
Not too bad considering dinner (a hot dog) at the game along with a Hersey bar that I was "forced" to buy at Walgreens in order to get cash for the hotdog at the game. You would think that the latest issue of Cosmo would have been a sufficient purchase for getting cash after my rain coat fiasco but maybe that in itself is exactly why I chose the Hershey bar instead. Emotional eating.... Something I'm really good at that I dislike! Emotional eating a whole other post all in itself that I'll have to write when I have more time.
Hoping for the best in my weigh in with the trainer tomorrow. Oh and I don't have therapy tomorrow so I get to walk right in the gym and scan my member card from the get go and NOT go into therapy first. It will be a nice change back to my old "normal". Then therapy again on Thursday. But a day at the gym with no therapy will be so exciting!!!!
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