Category Archives: nrolw

NROLW and da bike!

Happy Monday!  It was nice to take a little bloggy picture break yesterday.  Don’t worry, I ate healthy 😀

Today started Stage 7 of New Rule of Lifting.  The final cut.  Each day will be different for the next 2 weeks.

  • Barbell squat:  1 set of 8 at 45 pounds (warmup), 1 set of 8 at 65 pounds, 1 set of 8 at 85 pounds
  • Static lunge with rear foot elevated:  2 sets of 15 with 25 pound plate, 2 sets of 15 with no weight
  • Push ups:  4 sets of 15  (man style!)
  • Romanian deadlifts:  4 sets of 15 at 65 pounds
  • Bent over barbell row:  4 sets of 15 with 20 pound weights

This was a kickazz workout!  Holy cow!  I reduced the weights to start with because of the higher reps, but had to drop the plate (not literally 😉  ) on the last 2 sets of lunges.  Plus, the rest was 30 seconds between sets, so I was breathing hard for this workout.  Raise your hand if you think I am going to feel this tomorrow!!  I had better feel 60 push ups!

Gorgeous day outside.  Came home to some pumpkin Cream of Wheat topped with cranberry sauce and a sprinkle of toasted pecans:

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Slow work day in the morning, so I took advantage and cleaned the bird feeders and put out a suet cake.  Someone else decided they wanted to investigate….

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Lunch time!  Egg salad along with half a grapefruit.

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I haven’t had grapefruit in forever, but they were on sale.  You know how I love a bargain!

We couldn’t resist playing some hooky this afternoon and going for a bike ride!  You can’t let a 65 degree day in November pass you by without spending some of it outdoors.  Did 15 miles.  My back started to hurt a little bit when we stopped on a hill and had to start going up again.  It twinged a little for most of the ride, and then the last 1/4  of the route was misery!  I don’t know what I did to it, but it sure hurts.  Hope it will be better tomorrow.  It was a bummer to end the ride on that note.  Maybe there is another bike ride somewhere before winter??  😕

I soothed myself with a post ride snack:

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Dinner was quick because I didn’t feel like doing much.  Clam strips, broccoli, applesauce, and a few pieces of pan fried sweet potatoes that John cooked up.

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Tonight is finishing up work (due to the hooky bike ride!) and then MNF – Go Broncos!!  I’ll be joined by these 2 (one of whom won’t be watching the game 😛  )

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Question:  Do you have bird feeders?

NROLW and funny search terms

Short post today.  It’s the start of my weekend.  Need to keep up the good work.  Challengers – stay strong, halfway through the month now!

Little kitten made it through the night.  He is getting bottle fed now:

kitten

Good news, though – I was able to find someone who fosters kittens to take him!  She works through a shelter and will be able to get him neutered and shots and all that before adoption.  I spent a good portion of my day off trying to home the sweet thing.  I feel so much better now.  He will be going away tomorrow morning.  I have gotten a little attached to him, though.  I think I have the word ‘sucker’ tattooed on my forehead.

So, back at the gym this morning.  I actually did workout A, but when I did wordless Wednesday, I didn’t post the workout that day, so here it is:

  • Barbell deadlift/row:  4 x 4  at 75 pounds
  • Partial single leg squat:  4 x 4
  • Wide grip lat pulldown:  4 x 4  at 70 pounds
  • Back extension:  4 x 4  at 90 pounds
  • YTWL:  4 x 4  at 10 pounds (Yeah!)
  • Swiss ball crunch, reverse crunch, lateral flexion:  3 x 10
  • Prone cobra:  3 x 2 minute holds

Just so you don’t get bored 😀

Came back to protein pancakes.

pancakes

I have maybe a pound or so of my Winney’s blueberries left.  Ahhhhh!!!  I was trying to figure out how many pounds of fresh blueberries I ate this season.  John cracked that it was half of the GDP.  He’s hilarious, isn’t he??  I think it probably has to be around 20 pounds!  Better than 20 pounds of cookies, though.

I got *the* biggest kick out of this.  I was looking through where people come from to get to my blog.  This has to be the funniest search string:  “Chinese Girls Kickboxing movies big smooth legs”  Can someone please tell me why my site comes up #1 for this????   😀  Hope they found what they were looking for ROFL!

Not much exciting on the eats front, so I’ll just sign off for the night.  Talk to you all tomorrow!

NROWL and pizza!

It sure feels like summer around here now!  Hot and humid.  Didn’t sleep well because of that (even with AC).  Dragged my butt out of bed and grabbed a snack before hitting the Y.  Had a piece of Ezekiel bread with hazelnut butter.  I kind of forgot this was in the freezer!  Ooops.

toast

NROLW Stage 3:

  • Romanian deadlift with row: 1 x 6 at 45#, 1 x 6 at 60#, 1 x 6 at 65 #, 1 x6 at 75 #
  • Single leg partial squats: 3 x 6
  • Widegrip lat pulldown: 1 x 6 at 50#, 2 x 6 at 60 pounds
  • Back extension: 2 x 6 at 85, 1 x 6 at 90 pounds
  • YTWL: 3  x 6 with 8 pound DBs (really hard)
  • Stability ball crunch: 3 x 6
  • Reverse crunch: 3 x 6
  • Lateral flexion: 3 x 6
  • Prone cobra: 3 holds x 90 seconds

I have to say that I don’t really get the prone cobra.  It doesn’t feel like it does anything except make my arms tired.  Otherwise it is just laying on the floor LOL!

Came back to oat bran today!  Wanted to mix it up a little bit.  This bowl was made with a mashed banana, cinnamon, and chocolate PB2 cooked in.  Num.

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It’s hot, so I wanted a cool lunch:

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Cantaloupe smoothie!

  • 1/2 cup cantaloupe
  • 1 scoop vanilla pp
  • 4 ounces 1% milk
  • 3 ounces POM wonderful juice
  • ice cubes

Tasty!  Served with a bowl of baby carrots.

carrots

The  ecchinacea  is a plant I got from Wayside Gardens, and it is called Razzmatazz.  I don’t know why I started calling it doppelganger, but I still do that.  I think they developed this plant sterile, as none of the seeds sprout, which is really unusal for coneflowers.   They are expensive and one of the reasons I took the plant with me from IL.  It doesn’t seem to get big enough to divide, but I am hoping for that soon.

It was pretty cool to see the Adirondacks and Lake George featured on TV at the Y today.  Lots of us just watched the tube during those segments – lazy butts!  Video intro

John must have read my mind or something, because he didn’t read my earlier post about the pizza, but he started making the wheat crust and used the pasta sauce on it!  I ran out and grabbed some basil from the porch before he put it in the oven.  So delicious.  John is awesome!  200 calorie slice.  I was working while it cooked, so I didn’t do any broccoli to go with it.  Just being lazy here.

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Regarding my goals from last week, here is how I did:

  1. Stay within calories.  Did really well here.  Just on Friday with some extra.
  2. No cereal snacking!!!  I mean it!!  Success!  Keeping the cereal out of reach did the trick!
  3. 3 weight workouts.  Done.
  4. 2 running days.  Did 3.
  5. 3 biking days.  Did 2 outside and 1 on the recumbent.
  6. Take time to congratulate myself at the end of each day for the positive things I accomplish.  Yes!

Goals this week:

  1. Stay protein bar free, which I did last week.  Must break addiction.
  2. Do a 6-mile run.
  3. Control myself with cashews – they are back in the house.  I released them from banishment 😀
  4. Possible 5K race this weekend.
  5. No cereal snacking again.  Let’s see if I can make it 2 weeks!
  6. Take time to congratulate myself at the end of each day for the positive things I accomplish.

NROLW and Blueberry picking at Winney Farm

First day of my weekend.  Started off with a good strength workout.  This doesn’t look like much on paper, but it takes a while to get through at the gym.

  • Dumbbell cuban snatch: 2 x 6 15 pounds, 1 x 6  20 pounds
  • Dumbbell single-leg deadlift: 3 x 6 at 25 #
  • Barbell bent-over row: 1 x 6 at 45, 1 x 6 at 55, 1 x 6 at 65
  • Dumbbell single-arm overhead squat 3 x 6 (using 10# and 20#)
  • Dumbbell incline bench press: 3 x 6 at 25#
  • Planks: 90 second holds 3 times
  • Reverse woodchop: 3 x 6 at 50 pounds
  • Bodyweight matrix:   3 times  – I actually graduated up to 14 jump squats on each set from 12.

Awesome thing today – there were 4, count ’em, 4 ladies working with free weights today while I was there.  And only 1 man.  The ladies weren’t messing around either – I think one of them could kick my ass big time, she looked great and lifted really heavy (more proof that you don’t get bulky lifting).

I have been totally obsessed with blueberries as of late (you think??) – so I decided to go pick my own today on my day off.  Drove to Winney’s Farm in Schuylerville.  This is a blueberry only farm on 20 acres with 14 different varieties of blueberries and something like 14,000 plants.  Let me start by saying that I did not even notice which type of blueberry I picked today, wish I had made note, though.

The blueberry bushes were in long rows, and you just park in a grassy area by the place you want to start picking and go in with your bucket.

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The bushes were anywhere from 3 feet to 6 feet tall.  What I found interesting was that each bush had everything from tiny white berries all the way to ripe ones, all in the same cluster.

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I don’t know how a machine could ever pick blueberries.  Here is a bush that just formed its berries and is all white:

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My bucket of berries (I actually filled it to the brim):

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I had to taste test them from each bush, though.  Had to make sure they passed the taste test!

Berries go in here....

Berries go in here....

You would think it would have been very tranquil there, but to protect the crops, a  constant recording of hawk screeching is played, which is a little weird.   I honestly don’t know how they keep the deer out of this either as there are no closed fences.   This was fun, though and I would do it again in a heartbeat.   $2.25 per pound (which is a lot more berries than a pint).

Of course, as if eating a pint of blueberries wasn’t enough – I had to have more with lunch when I got home!  This was an awesome bowl:

  • Oikos FF vanilla greek yogurt
  • Total Blueberry Pomegranate cereal
  • Fresh blueberries

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Have a fabulous day!

NROLW and a blueberry day.

Nice workout time this morning, even though I was up too early because I couldn’t sleep!  Mostly cardio bunnies at the gym today and I was all by myself in the free weight area for almost all of my workout (yay!).  Then someone came in and got on the Smith machine, but I don’t care about that.  Mornings all the way for weights!

  • Dumbbell cuban snatch: 3 x 6 15 pounds
  • Dumbbell single-leg deadlift: 3 x 6 at 20
  • Barbell bent-over row: 1 x 6 at 45, 1 x 6 at 55, 1 x 6 at 65
  • Dumbbell single-arm overhead squat 3 x 6 (using 8# and 15#)
  • Dumbbell incline bench press: 3 x 6 at 25#
  • Planks: 90 second holds 3 times
  • Reverse woodchop: 3 x 6 at 50 pounds
  • Bodyweight matrix:   3 times

My variant of this is to do alternating lunges for the 3rd item and not jump with them, then to do the jump squats.  I could only do 12 jump squats on each repetition, though!  :O   It took me about 3 minutes to get through each set.  Gee…. I wonder what I will feel like tomorrow.  Video of someone doing the matrix at the end of this post – This lady rocks!

Came home hungry!  Protein pancakes with blueberries.

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Here are my goals for this week:

  1. Stay within calories.
  2. No cereal snacking!!!  I mean it!!
  3. 3 weight workouts (1 done)
  4. 2 running days
  5. 3 biking days
  6. Take time to congratulate myself at the end of each day for the positive things I accomplish.

Lunch was like a little tasting plate:  Tuna mixed with 40 Spice Hummus, FSTG Sweet Potato chips (amazing!), more blueberries, baby carrots.  This was fun and interactive.

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I have managed to consume a whole pint of blueberries by myself since yesterday!  John said I was going to need to get another job to support my fruit addiction 😛

Afternoon latte.  I think our machine is on its last legs.

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I had even more hummus for dinner.  I cooked up some ground turkey and rolled it up in a wrap with the 40 spice hummus and spring mix. Yum!

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I normally don’t have a bread-type carb at dinner, so this was something different.

Body weight matrix video – warning, lame music ahead!

And for kicks, here is someone who isn’t doing so well with the matrix – I will just put the link up because I don’t want to embarass him LOL (although he did post this on youtube).  And truth be told, I am a lot more like him than the woman above!

Questions part 1

It’s the first day of my weekend!  The NROLW meeting with my sis did not happen last night after all.  I was getting ready to leave the house and gave her a call.  The power was out in Saratago from the storms that just rolled through and the Y was closed.  So, we have a raincheck.  John and I went out for a run at home instead and I really had to slog through it.  It was hot and humid and my legs were sore.  Not sure why I really bothered to finish, but I did.  I hate workouts like that.  Here I was all soaked in sweat and crabby:

sweaty

I also slept very poorly, so decided to forgo the Y this morning and go later.  Had some blueberry blintzes with blueberry sauce for breakfast.  Different, eh?

blintz

I have decided never to hit the gym between noon and 2.  Too many weight lifters that have no clue how to let others work in sets and just hog the weights.  You would think this guy thought he was the only one who used the squat cage – it was like he set up camp.  And he refused to let me work in, can you believe it?  All because he didn’t want to have to set up his barbell again inbetween his *5* sets.  Weenus.

So, I had to do the workout out of order.

NROLW  Stage 3 Workout B

  • Single leg partial squats  3 x 6
  • Widegrip lat pulldown:  1 x 6 at 50#,  2 x 6 at 60 pounds
  • Back extension:  1 x 6 at 70, 2 x 6 at 80 pounds
  • YTWL:  2 x 6  at 5#,  1 x 6 at 8 pounds
  • Stability ball crunch:  3 x 6
  • Reverse crunch:  3 x  6
  • Lateral flexion:  3 x 6
  • Prone cobra:  3 holds x 90 seconds
  • Romanian deadlift with row:  1 x 6 at 55#, 2 x 6 at 65 #

I am going to split the questions into today and tomorrow, since I don’t want the post to be overly long.

Are you glad you bought the triathlon suit? Yes!! Yes!  I am one of those people who get very distracted by little things, like the way a shirt sticks to me when I get sweaty or if my shoelace flaps funny.  With the trisuit – it was clingy, so I never had to adjust it or even think about it.  No wedgies!  I am going to wear it often for bike rides and runs.

What caused you to decide to do this? What’s your best piece of advice? Are you returning to youthful athleticism or is this an entirely new turn for you? I am not returning to youthful athleticism.  I was pretty much always overweight.   Hitting the number 250 was kind of what really pushed me over the edge.  For whatever reason, that was a concrete number to me. I think my best advice to someone is to not overlook the simple things in living a healthy lifestyle.  It doesn’t have to be fancy.  Eat fresh fruits and veggies, lean proteins, healthy fats, whole grains and move some.  It doesn’t have to be complicated.  Or maybe I think the best piece of advice is to be patient.  I am set up to live this way for the rest of my life, so it makes it easier to look at than hitting a scale number on a certain date.  I don’t do well with time goals.  I see a lot of impatience on blogs, which really can lead to disappointment and beating oneself up (never good).

What work do you do from home? My husband and I actually have a business we run from home, although I have stepped away from that to work as a medical transcriptionist  so that I could get us covered with health insurance.  We are very lucky to both be able to work from home.

Do you ever suffer from body perception issues? I mean, do you ever still think of yourself as a heavier person? Yes, I think I do have body dysmorphia frequently, even though I have been at my current weight for pretty much a year now.  I see the pictures of me from the tri and my mind sees me at 250 pounds, which obviously isn’t true.  I don’t know how long (if ever) it will take for my brain to catch up.  I still get surprised at times by my own reflection in mirrors or windows or seeing a picture of myself.  There are times when I feel “normal-sized” and times when I don’t.  It is very strange.  However, I notice things differently and with joy, like fitting into airline seats or going on an amusement ride and not fearing that I won’t fit.  I don’t take those things for granted at all.

What is NROLW? New Rules of Lifting for Women.

Ideas as to how I can do the twisting exercises and the seated row at home with only barbells and a weight bench? If you can pick up some resistance bands, you can do seated rows and woodchops easily at home.  Otherwise, for the rows, I would just do bent over rows with dumbbells.  Same principle really (check http://trainwithmeonline.com for moves).

I’ll answer more tomorrow!

I will leave you with a picture of dinner.  The wrap has pan sauteed broccoli in coconut oil with chopped chicken breast and 40 spice Tribe Hummus.  It was delicious!  Plus a nectarine that was not as good as last week’s.

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Bagel Day and back to lifting!

Excited to be back to working out again!  I decided to bike to the Y, which is around 7-8 miles or so from home.   Since I didn’t have to swim, I just biked for the cardio as I was only going to use the weights at the Y.

Fueled up with a wheat english muffin with a bit of almond butter;

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The workout:

New Rules of Lifting for Women (NROLW) Stage 3:

  • 1-arm dumbbell snatch 1 x 6 at 10, 1 x 6 at 12, 1 x 6 at 15#
  • Dumbbell single-leg deadlift:  1 x 6 at 15, 2 x 6 at 20# (or is that 40?)
  • Barbell bent-over row:  1 x 6 at 45, 1 x 6 at 50, 1 x 6 at 55
  • Dumbbell single-arm overhead squat  3 x 6
  • Dumbbell incline bench press:  1 x 6 at 20, 2 x 6 at 25#
  • Planks:  90 second holds 3 times (dying on these!)
  • Reverse woodchop:  3 x 6 at 50 pounds
  • Bodyweight matrix (kicked my ass!!)

This was a really hard workout.  The bodyweight matrix included 24 squats, 12 lunges on each side, 12 jumping lunges on each side, and 24 jump squats.  Do 3 times.   HARD!!! OMG.  I actually am going to modify this, because I do not think plyometrics (jumping lunges, jump squats) are all that great to do, and I am very sensitive about what I do to my knees.  I actually did the matrix later in the day because of the biking to and from the Y – cheater, but I wanted to make sure I got home!

Met John for bagels, which was on the way home.  Multigrain with maple.  It was soooo good after the workout.

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Lunch today was something new.  I have been in a very pumpkiny mood this week, so I mixed some pumpkin with vanilla oikos and stirred in Post Cranberry Almond cereal.  Yum!

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Worked hard today as I got a late start due to a lazy breakfast 😀

John made lattes (which he liquored up with a shot of creme de menthe!)

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He even dusted it with cocoa powder, what a gourmet!

Plus a bar – I couldn’t help myself, I was hungry!

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I won’t bore you with the dinner picture, as you have seen chicken,broccoli,and strawberries so many times already!  Tasty, though.

Might do some running tomorrow, first time since Sunday.

Question:  Do you often modify exercises to fit you?

NROLW and bagels!

What a dreary rainy day.  The morning actually was a little sunny, but it’s been rain ever since!   It sure doesn’t feel like July.  Today was the last official workout for stage 2 of NROLW:

* Barbell deadlifts: 1 x 10 80 pounds, 1 x 10 85 pounds
* Bulgarian split squat: 2 x 10 with 25 pound plate
* Underhand lat pulldown: 2 x 10 60 pounds
* Reverse lunge with forward reach: 2 x 10 with 12# dumbbells
* Prone cuban snatch: 2 x 10 with 10# dumbbells
* Swiss ball crunch: 2 x 10
* Reverse crunch: 2 x 10
* Lateral flexion: 2 x 10
* Prone cobra: 2 x 60 second holds

I tried the cuban snatch with 12# weights, but couldn’t quite do it.  That is one tough exercise!  I am actually going to do one more strength workout on Friday just to finish off the complete week (I am AR that way).

Wednesday is a bagel day for us, so I called John and he biked to meet me.  Multigrain with plain cream cheese today!

bagel

Yum.  I could eat bagels and cream cheese all day long and be perfectly happy.  😀

Did have something strange happen with my phone. While we were eating, John’s phone rang with the ringtone that is assigned to me.  He thought I was playing around, but my phone was in the car!  It rang him 2 more times, so I went out to see if something weird was happening to either the car or my phone.  Nope – my phone was just dialing him.  Isn’t that bizzare?  We called Verizon and they installed something on the phone which seemed to help until about 20 minutes ago when it did it again.  Spooky.  It only seems to be happening to John, though and not everyone else in my contact list (thank goodness).

Green smoothie for lunch, guess you don’t need to see another picture of that.  I think that will be the last one of those for a few days – the weather is turning cooler (it is July, right??), so not in the mood for those.

Snack with my latte:

chipsCinnamon chips!  I got these to put on oatmeal, but I haven’t done that yet,  just nibbled out of the bag.

Dinner was an old standby of omelet with broccoli and strawberries.

dinner

We were supposed to go to an outdoor concert tonight, but it has been raining and pouring, so we didn’t go.  Went to Panera Bread instead and I only had coffee there:

coffeeSaw this as we got out of the car:

rainbowNot sure how well the rainbow comes out in the picture, but it was pretty. Didn’t last long!

Managed to stay away from all the luscious baked goods at Panera, which was a little hard, although I had a bite of John’s chocolate pastry 🙂   That’s me trying to be moderate.  Since I had a bagel and cream cheese for breakfast, there was no room in the bank account balance (so to speak) for a carby treat at night.

Think tomorrow is brick day depending on the weather.  No rain = bike/run brick!

Thank you!!

Thank you so much to everyone for their wonderful comments and emails on my anniversary post yesterday!  It made me so energized to keep going and helped me have a great workout this morning!

Preworkout fuel:

kashi

This was tasty, kind of like a Luna but crunchier and chewier.  It only lasted me about an hour, though and my stomach was roaring!

Jogged for 35 minutes and then did NROLW:

Barbell squat/push press:
1 x 10 22 pounds
2 x 10 45 pounds

Step ups
2 x 10 with 30 pound dumbbells

Dumbbell 1 point rows:
2 x 10 with 20 pound dumbbells

Static lunge with rear foot elevated:
2 x 10 25 pound dumbbells

Pushups (man -style!)
2 x 10

Plank:
2 x 60 second holds

Cable woodchop:
1 x 10 45 pounds
1 x 10 50 pounds.

Came back to some banana/PB2 oats.  This is soooo good!

oats2

Pretty much enjoyed my day off, not doing a whole lot but hitting the library, the smokehouse and the natural food store (they have 1# Fage tubs for $4.79!!).

Made some almond butter today, so I had to have a snack with that.  I dearly love almond butter!  This is dangerous stuff to have around when I have a spoon in my hand.ab

Highlight of dinner was some of the Maple BBQ sauce from Susan.  Fresh chicken from the smokehouse on the grill.  Yum!

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John and I watched Hitchcock’s “The Rope” tonight.  Very good movie.

We are actually going to go out tonight for something other than just coffee.  Either to listen to some live jazz or possibly the cafe cabaret and see what’s playing there.  That’s something for us homebodies!  Let’s just see if I can stay awake 😀

I’ll let you know tomorrow where we ended up.

NROLW and pizza!

Did Stage 2 workout B of NROLW this morning.

Barbell deadlifts:   1 x 10 75 pounds,  1 x 10 80 pounds

Bulgarian split squat:  2 x 10 with 25 pound plate

Underhand lat pulldown:  1 x 10 50 pounds, 1 x 10 55 pounds

Reverse lunge with forward reach:  2 x 10 with 10# dumbbells (coordination is hard on this one LOL)

Prone cuban snatch:  2 x 10 with 10# dumbbells

Swiss ball crunch:  2 x 10

Reverse crunch:  2 x 10

Lateral flexion:  2 x 10

Prone cobra:  2 x 60 second holds

Cardio:
25 minute walk
15 minute HIIT on the stationary bike

Nice workout today!

I tried another green smoothie for lunch.  I amped it up with protien Lori-style!

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Into this mix:

3 cups spinach leaves (30 cal)

1 serving of frozen tropical fruit mix (pineapple, mango, papaya 100 cal)

30 grams vanilla whey protein powder (100 cal)

1/2 cup 1% milk (55 cal)

1/2 cup water

Without the strawberries – I got that wonderful bright green color!

smoothie

I actually got almost 2 full glasses out of that, which I sipped on for quite a while while working.  I liked this one much better than the one with the banana.

John was going to make pizza for dinner, and I remembered an easy wheat pizza crust recipe from Steph Chows for a 30 minute crust.  I forwarded it on to him and he made the most delicious pizza out of it!  With fresh mozzarella and basil off the back porch.  This was not really a lot of cheese, but the fresh mozz melts more completely than the fresh stuff.

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Half the pizza had some locally made andouille sausage on it.  Here is my 300 calorie slice (mostly cheese with one small sliver of sausage):

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It was phenomenal!   Nom, nom!!  It was all I could do to not eat more!  Definitely have leftovers LOL.  What an easy crust recipe, too.

Big milestone post coming tomorrow………..