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Improv Workouts from Beach to Forest April 13, 2013

Filed under: exercise,hiking,injury,running,walking,writing — Susan @ 4:03 pm

I’ve been traveling for the past couple of weeks. Working out has been severely curtailed, although I’ve tried to keep up with the minimum of “twenty minutes of something- anything!” as much as possible. I feel my body sort of weakening.

I got on a plane just a few days after finishing the Oakland half. My hip was already feeling pretty wonky. But then sitting on a plane for 6+ hours, then sitting in a car for another day, then a bunch of writing – and more sitting – it’s been orthopedically tough. I have only really had one run since I left California on March 28th- a shivery cold run in Brooklyn’s Prospect Park.

Brrrrr. But pretty.

Brrrrr. But pretty.

Since then, a few hikes and many beach walks. The first beach walks on soft sand were kind of excruciatingly painful for that hip.

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I tried to get an appointment with the local physical therapist but that didn’t work out. I ended up going to a sports store, one of the few little shops open during the winter season. Near the front door, a wire basket with a sign “Used Softballs $1.” That was pretty much one of the best one-dollar investments I ever made. I brought that baby home and rolled the heck out of my hip. OWIIIIEEEE. But good owie. Necessary owie. The ball rolling has made a huge difference. After the softball sessions, the beach walks ended up being a lot less painful.

Insert under hip, and ROLL. Ow! Yay!

Insert under hip, and ROLL. Ow! Yay!

This week I’ve made a complete change of scene – back to California. I had one day at home and I was so glad to get back onto my “home” trail a few blocks from my house. Ahhhh.

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Then on Thursday, I relocated to a friend’s remote cabin/barn/cathedral in the woods. Kind of amazing. We are miles from anywhere. The forest here is stunningly peaceful, beautiful. Yesterday I took a hike and explored around. Today I took another one. I was feeling like, this is nice, but it’s just not ENOUGH. I found a little clearing and did a bunch of 100-set invisible jumpropes on the soft pine needle floor. It was really cushy and comfortable. I worked up a tiny little sweat. I hike along a deserted logging road. Did I mention there is nobody around here for miles and miles? I took off my shirt. Because of that. The sun felt so nice.

Little trees growing in the road

Little trees growing in the road

I am not normally someone who walks around in a sports bra. Yeah, you can do that if you are young and buff and such, but not if you are an over-50 somewhat mushy, haven’t-done-weights-in-too-long kinda gal. I poked at my upper arms as I walked. This did not make me happy. I picked up some thick branches that were almost logs. Maybe 5-10 lbs or so. I lifted and pressed as I walked. That felt good. I put it down and did some more invisible jumpropes. I did some hill repeats, carrying the log thing. I was having fun jumping and hauling logs around in the woods in my sports bra. Hahaha.

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I got back to the cabin (after getting just semi-lost and bushwacking my way back) and felt better about my level of activity today. It was fun, improvising it up out there in the forest.

I’m looking forward to getting back home next week. To doing some night swimming at the pool with my buddy Lily. To getting back to seeing my trainer now and and again.  To having some fun at a Nia class.To working my way back up to another half marathon in June.

Traveling is good. It brings you out of yourself and the dailiness of it all, to seeing things in a new way. I’m grateful for my forest workout today, for feeling free under the trees and the sun.

 

Re-Sparked December 29, 2012

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It’s been a long time since I blogged. Whew. I was in the midst of the Health Blog A Day Challenge when I seriously fell off the bloggy wagon. It was a combination of suddenly getting a HUGE influx of work combined with having a few days of feeling stuck with the blog prompts. At some point I just threw in the towel and haven’t had a chance to look back since then.

The holidays (Thanksgiving and Christmas) really threw me, schedule wise. In the past, I’ve either been working super part time OR at a nonprofit OR in the academic world. All of which equalled a big break around the holiday times. I was able to shop, organize, cook and clean, wrap and mail. But I used to spend entire days dedicated to those activities. This year, for the first time ever, my schedule got super ramped up right around Thanksgiving. I was suddenly working many more hours, many more miles from home. I would come home exhausted, fall into bed and do paperwork in my pajamas, pass out and do it again. I knew, however, that this crazy schedule was limited. I just had to keep it up until Christmas Eve.

We spent most of Christmas day in our pajamas. We had no dinner guests so we got up late, opened stockings, made our traditional brunch (Mexican baked eggs and Juniorette’s to-die-for cinnamon rolls), opened presents, took a nap, slowly prepared for dinner (which included a no-work honeybaked ham), ate dinner, then went to see the Hobbit (yay).

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The next day we flew to Sundance to meet up with cousins and to take part in some epic, gorgeous snow. It was the first time in weeks (months) that I wasn’t scheduled up like crazy.

I spent two days snowshoeing (which I LOVE) in the most amazing, powdery, fluffy, gorgeous snow ever. Also heck of a workout.

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It was a good reminder for me. To do what I love. To move in a way that makes me happy. Always good to return to this.

Yesterday afternoon I had the biggest treat. I got to meet up with my dear dear friend Shannon, who was one of my very first blogging friends. Back in the day when I was still anonymous, she was always there encouraging me, supporting me and telling me I could do it, whatever It was. So many times she would Tweet or comment, “I just love you Foodie!” and I’d feel so cared about.

Soon I will be meeting up with one of my other oldest and dearest blogging friends – Carla, aka MizFitonline. When I started blogging four years ago, she was one of the only “superstars” who reached out with genuine interest and kindness, for which I will be eternally grateful. I am so excited to welcome her to my part of the world as a neighbor. Sorry Austin – your HUGE loss is my ecstatic gain.

(by the way, world – you can get your own fabulous piece of MizFit by checking out her BRAND SIZZLING NEW E-book “How to Build Muscle and Lose Weight Without Losing Your Mind” here – I can’t wait to read it! Maybe on the plane home!)

Today I pondered whether to go out for one more glorious snowshoe hike, or to stay snuggled under the down comforter to do what I haven’t in so long – reading, writing, contemplating the icicles.

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The latter won out and I am so glad. I’ve needed down time for so long, to return to my bloggy roots, to take some time to just lie around and contemplate all that is good.

 

Day 8 #NHBPM: A Letter to My Health November 8, 2012

Dear Health,

I wonder how you think I’ve been treating you lately. I admit it isn’t the same intense, hot love that we had back in 2009 when all I thought about was you, all I dreamed about was you. I know, I was kind of borderline obsessed with you, but that was only because I’d neglected you for like, decades, and you gave me that big scare that made me think you were leaving me forever.

I admit that the last year has been kind of bumpy. I know that I sort of was giving lip service to the fact that I cared about you, but that sometimes my actions spoke otherwise. That was not so great of me.

I really want you to stick around. For a long, long time. I think I’ve been trying to figure out all the different things that I need in order to keep you around. I used to think that you would only love me if I exercised all the time and was really strict about what I ate. But then I realize that you are more attached to me than I ever realized and that if I didn’t take care of all of the parts of me, then you would suffer too.

I’m realizing so many more things about our relationship lately – that you need to sleep and rest. That you actually LIKE it if I take time to write. I used to think you were jealous of my writing and that I couldn’t spend time with my writing and have you too. I didn’t really get that you guys are like BFFs. Wow.

I used to think that you only liked doing a few things and I think maybe our relationship got into a little rut and I started feeling bored. I didn’t realize that you liked doing so many of the same things that I do.

Did you know that I’ve been writing about you for 8 days in a row? (how’s that for attention? are you feeling it??) And I’m going to be doing it for the WHOLE month of November. I know! You must be in shock.

Guess what? Some of my favorite people are also writing about their health, too. Isn’t that cool?

Anyway, I just wanted to acknowledge that I was not the best friend I could’ve been. I was trying, but you know how you can be trying and still be sort of “off.” My intentions were good but hey, this is a really long term relationship and sometimes we just make mistakes. I think I can say that I learned from them.

Let me ask you. What did you think of that triathlon training last year? I know it was pretty badass. YOU were a badass and you did things I really never believed were possible. But I also think I was beating up on you a bit too. I don’t know. Maybe it was my mind beating up on both of us. I still have to mull that one over.

This next year, let’s do some more running. Like a couple of half marathons. You want to go to Disneyland again? Let’s dress up for the Tinker Bell Half. I promise it won’t be anything dumb, just something fun and comfortable. Definitely a tutu and maybe some wings? Or just sparkles.

Then I’m going to take you on a half marathon tour of OUR TOWN – yeah, the Oakland Half Marathon! We’re going to see so many of our friends. I’m super excited about this one.

I’m reallly excited to train, with like a REAL running coach, and a team, this time. I know how dumb it was to try to drag you out for half marathons in the past (remember Las Vegas? Yeah I don’t want to either) when I didn’t really know what the heck I was doing. But you should be pleased to know I’ve joined Team in Training again and we’re going to do it RIGHT! With lots of cowbell and support. And of course you know this means you’ll be wearing a lot of purple in the months to come. Heh.

Well, body, we’ve been through a lot. I want to let you know I appreciate you. I’m going to be taking better care of you. I know you’re feeling kind of tight and that you’ve got some aches and pains. I’m going to get that taken care of. Maybe some PT. Maybe some Pilates. I’m not going to ignore you when you’re crying. I love you!

That’s it for now. I like writing to you. Now the question is  – are you going to write me back?

Love,

Susan

 

 

Day 3 #NHBPM: Finding Out About… Pilates? November 3, 2012

Filed under: 30in30,exercise,health,healthy challenge,struggle,writing,yoga — Susan @ 6:05 pm

#NHBPM Challenge Day 3 – Saturday, Nov. 3

Prompts: “I don’t know about this, but I’d like to.” OR A post about a conversation with your doctor

I think I already posted about my most recent conversation with my doctor. So I have to mull this one over. What don’t I know about that I’d like to?

I think I’m going to say Pilates. Gulp.

I have had even more intense negative feelings about Pilates as I’ve had about yoga. I think both of those things make me feel really inadequate. I feel like I am bad at them, because I am super inflexible, and getting more so as the years go on.

Which is probably why I need them.

I took a couple of Pilates classes a few years ago and ended up in tears. I hated every single minute of those classes. EVERY. They were uncomfortable and made me feel just like a big huge failure. I swore to never go back. Plus, the word “Pilates” sounds like the word “Pilate” to me, which is all about betrayal, right?

But recently, I’ve been having more hip and back pain due to super tight, and I mean SUPER TIGHT muscles. I can’t sit upright with my legs extended. I can’t touch my legs below my knees, let alone my toes. I know that I need professional help when it comes to increasing my flexibility. It’s one of those catch-22 types of things. I am inflexible because I don’t do things like yoga, but I don’t do things like yoga because I am inflexible.

Recently I have been thinking about finding a one-on-one Pilates teacher and working on those machine things. I think I have this notion that I need to get stretched out, like on a medieval stretching machine (drawn and quartered?) and I need HELP to do so. This recent yoga challenge was a real eye opener. Part of me wanted to run for the hills and swear (once again) that I would never EVER do such a thing again, but then part of me knows how much I need it. If I keep going like this I’m going to be shaped like a chair for the rest of my life.

So. Gulp. That’s my new goal for… umm… sometime before the end of 2012. I will investigate and find a private Pilates instructor, someone who can help me, maybe, one day touch my toes.

This post is day 3 of the National Health Blog Post Month challenge. Join me!

 

Big Blue Test: IT WORKS. October 25, 2012

 

I’ll never forget the first time I did the Big Blue Test. It involves taking one’s blood glucose, then exercising for 14+ minutes, then taking it again. Simple. I first did it the first year I was diagnosed with diabetes. I had never done this particular before-and-after test before, and I remember my blood glucose going down a LOT after exercising. It was such an eye opener and it was THE thing that helped me make the direct connection between activity and health. MY health.

Last year I was fortunate enough to participate in the Big Blue Test video promoting exercise for people with diabetes. It was so much fun, such and honor, and to this day I do not fail to get goosebumps when I hear that song.  This year’s video is pretty darn cool, too!

The deal is that every day between now and November 14 (World Diabetes Day) – you can take the test at the Big Blue Test site. You don’t have to have diabetes in order to help people with diabetes! Each test done will mean a donation toward much needed supplies for people with diabetes.

This morning I put on my BBT T-shirt. I tested, then got on the elliptical in my garage for 22 minutes, then tested again. The drop isn’t as huge as it was the first year, BUT that’s because I ate an apple with peanut butter less than an hour beforehand and I can tell you that without the exercise, it would have been a lot, LOT higher.   So YEAH exercise, and YEAH Big Blue Test.

Please join me!!

on the elliptical

Ta-daa!!!

 

 

 

Workout Clothes? For meeee??? (and you!) October 24, 2012

When I was at Fitbloggin’ I got to meet the cool people at PVbody. They were giving away some pretty nifty fitness duds, including this top which looked kinda silly on me…especially over my pajama top.

me and the best, goofiest roomie ever

but pretty awesome on Junior.

that’s my girl

Anyway, they have a great deal going, which reminds me of getting a weekly delivery of CSA veggies-in-a-box. You never know what you’re going to get, but it’s pretty awesome to be surprised. Instead, they send a beautifully wrapped package of workout clothes each month, for not much $$. You know how expensive workout duds can get, right?

I got my first box yesterday. I was jumping up and down. All pretty, wrapped in tissue paper, like a present.

Is it my birthday?

I open it up and it’s a beautiful top! And some pants that looked, possibly, frighteningly too small. Oh well, it’s free returns/exchanges. These are seriously high-quality workout duds.

The V-neck top is made by ALO (Air Land Ocean) and is super comfy and flattering.

I love the cut of this top.

The bottoms are made by Nux. They are all scrunchy at the bottom (ruching?) and I feel a little dubious.

scrunchie-bottomed pants

But I put them on, and …. woweee! They fit!

I like the scrunchies!

O boy! I like these clothes.

Mr. McBody came through after I tried them on and said, “O boy! What are you wearing?!?” Needless to say, he approved. :-)

They are comfy. They are nifty. I’m all excited! And I get another box next month??

So, this is the deal. You, too, can get a box of awesome workout clothes every month. I can vouch for the super high quality. They are worth about $150 per box, but you pay less than $40. ANNNNNND… as a friend/blog reader of yours truly, you can get an extra 20% off. How cool is that. You fill out a little quiz where you indicate your size, the kind of sport(s) you like to do (running/yoga/cycle etc), your favorite colors and styles. Then voila, they put together a box for you, and when it arrives at your house it’s like your birthday. But every month. If something doesn’t fit, it gets returned super easy and free. I was sure those pants were not going to fit me, but I was wrong.

Click here for the special Foodie McBody deal!

 

Is it Possible to Stay Healthy While Traveling? October 23, 2012

Filed under: exercise,friendship,lessons learned,struggle,walking,writing — Susan @ 11:54 pm

beautiful Prospect Park where I did a 5.3 mile run

I returned last night from an intense four and a half day trip to New York. It really made me think a lot about the challenge of staying healthy while traveling. I’d say, on balance, I’d give myself a B+ or maybe even a C- during this trip. Overall, it was kind of like a game of Fortunately/Unfortunately.

Unfortunately, I spent two and a half days sitting on my butt at a conference. Fortunately, it was a fantastic conference. And also fortunately, it was in New York City so it involved quite a bit of walking, getting there and then getting around afterward.

my friends changing from conference shoes to walking-to-dinner shoes

Unfortunately, I was crossing from West to East coast, and that always wreaks complete havoc on my biorhythms.  It is TOUGH to wake up the first few days I am back East. Fortunately, I really think that my Sleep Time app helped me! I woke up much more bright eyed and bushy tailed than I can ever remember doing when going East.

It all started with taking the 5am train to the airport.

Unfortunately, I indulged in a little more alcohol than I am used to. I think the fact that I wasn’t driving at all (and hanging out with friends I rarely see, and feeling very… umm.. festive) may have contributed to this.

cocktails at my Lady Writers’ gathering

Fortunately, I was able to make some fairly decent food choices. There was a place around the corner from where I was staying that featured a wonderful breakfast of yogurt, fruit and granola. I had this exact same breakfast more than once.

Thank you Dizzy’s for the yummy Power Breakfast!

Fortunately, I was able to continue my Yoga-A-Day Pose. Unfortunately, I only did it one day. Here I am bridging in my friend’s kitchen.

So unfortunately, there were a lot of things that were less than ideal while I was traveling. But fortunately, I kept track of what I was doing. And the less-than-active days spurred me to take my last full day and do a really, really long (and beautiful) run. Which I really needed.

185% before noon

On balance, it wasn’t stellar but it wasn’t terrible. I did my best. Now I’m home but the next two weekends will involve MORE travel. Fortunately, my next trip is a short one in the same time zone (yay) AND it includes a Fun Run (for Juniorette’s Family Weekend/Homecoming at her college) which I have signed up for. It’s good when you can incorporate activity into your schedule like that. The next trip is longer, and also on the East coast (BLERGH long plane trip! Time change!!) but the good thing is that it will have virtually no mandatory events, so I can include as much exercise and napping as I want/need. So it might even be like a mini vacation.

It’s a work in progress, learning to incorporate healthy choices into travel. I love to travel, and happen to like to do things that aren’t always local, and I love a lot of people who happen to live far away. So I’ve got to figure out ways to make it work.

How do you stay healthy when you’re traveling, especially when it involves a lot of meeting/sitting?

 

 

Challenges Can be… Challenging! October 17, 2012

I’ve been thinking a lot about a comment that was left recently, in which Karen said, “I don’t ‘do’ challenges…” and I nodded my head. She’s not that kind of person. So many people aren’t. But then I had to think. I AM the kind of person who does a challenge. As often as possible. Who almost needs a challenge in order to get ANYthing done. Left to my own devices, I’m likely to sit around and watch TV shows on Hulu all day. But given a challenge – and suddenly I am capable of things I would never consider on my own.

I am currently in a ton of challenges, some private ones just with myself, and then others that involve hundreds or more people.

  • The Writing Challenge:  I recently challenged myself to write as many consecutive days as possible on 750words.com. Blog posts do not count. I’m now on Day 3, which means I’ve earned myself a Turkey sticker. Yay me! Writing has been so important to me (so I say) and yet I do not make it as much of a priority as I’d like. So I’m just doing this on my own.
  • A running friend of mine has challenged me to run every day. Any time or distance. I am now on Day 5. Last night it was almost midnight and I hadn’t run. I put on my shoes and ran circles around my little street for 5 minutes. I’m saying that counted. But… no way would that have happened without the Running Challenge.

    on the running trail

  • The Yoga Challenge: I have done one yoga pose a day for the past 15 days. Except for today. Tomorrow I will do two. I admit that I tried today’s pose in the morning and it scared me so I backed off. I will complete it tomorrow, with picture, as well as tomorrow’s pose.
  • Creative Process Challenge: I’ve been reading this bookwhich asserts that for successful writing to occur, you must do three things. Process, product and self-care. I count the running and yoga as self-care. The product is what happens with the Writing Challenge. But now I am also challenging myself to 15 minutes of non-goal oriented creative process per day. So far I have played with pink Play-Dough and done a drawing of a pumpkin. Two days down.

    i love the smell

  • The Big Blue Test: from now until Nov 14th (National Diabetes Day) I am participating in the Big Blue Test. This very test helped me understand the link between diabetic health and exercise, and I will be forever grateful. I encourage everyone, diabetic or not, to participate, because every test done means that $5 will be donated for much-needed medical supplies.

SO those are the things I am doing right now. That’s a minimum of an hour (or more) committed to Challenges per day.  I’m finding the time where it seems there is none. But I can say if I weren’t doing the challenges, that time would be lost.

I think I am the kind of person who NEEDS challenges. Interesting.

Have you ever participated in a challenge to get yourself going? Are you doing one now? Tell me!

 

What’s Sleep Got To Do With It? October 14, 2012

Filed under: exercise,gadgets and products,giveaway,good things,health — Susan @ 5:59 am

I haven’t been a person who (knock wood) who has had a lot of trouble with sleep. I LOVE sleep and I haven’t generally had much trouble falling or staying asleep. Getting up has been another story.

Anyway- recently the good folks at WeGoHealth invited me to try out a couple of health related apps. I am, as many of you know, a real fan of gadgets and gizmos when it comes to monitoring my health and/or fitness. So I jumped at the chance. Several of the manufacturers and inventors were going to be at the Body 2.0 fair in San Francisco so I wanted to try them out before meeting them in person.

One of the apps that really caught my attention was an iPhone app called SleepTime. The idea is that you put the phone near your pillow, then the app monitors your deep sleep, light sleep and awake times. The deep (REM) sleep is really necessary for health. It’s when all the good renewal happens. BUT if you wake up during a REM period, it can be very disorienting and disruptive.

SleepTime keeps track of your various wake/sleep states, and makes it a goal of waking you up only from light sleep. So if, say, you want to get up at 7:00am, it will track your sleep and wake you up during your lightest phase between 6:30 and 7:00. I learned the hard way that it is MUCH better to get up at 6:30 during light sleep, than it is to wake up at 6:55 from REM sleep.

Pretty much every night for the past week, I’ve woken up (thanks to SleepTime) during light sleep. I’ve been exercising and eating well, and feeling alert and energetic. But one night I set my “window” too narrowly (I designated a 10 minute rather than a 30 minute window). The app did not have any choice but to wake me up during REM. WELL…

I woke up all emotionally jangled. I’d been in the depths of some disturbing, upsetting dream. I couldn’t fully “wake up” no matter how much coffee I had. I had had a full 8 hours so I should have felt rested, but I didn’t. In fact, I felt like crap all day. I made some truly horrible food choices, things I had not eaten in months/years. I chose not to exercise because I was just too exhausted. In fact, it was a total bust of a day until I went to bed again that night. What a wreck.

I was amazed to wake up from light sleep the next morning and feel 10000% better. That next day I made great food choices and worked out and generally felt awesome. It was like (no pun intended) night and day. I’m not kidding!

We all know that sleep deprivation – not enough sleep – can lead to stress, high blood pressure and weight gain from increased cortisol (stress hormone). I never thought I had an “issue” with sleep because I knew I slept “enough.” But it’s about quality, not just quantity.


I’ve been in touch with the folks at Azumio, Inc (who make the app). They also make some other nifty health apps called Instant Heart Rate, Stress Check and Stress Doctor (biofeedback to decrease stress – cool huh?). I will be reviewing those later on. Anyway, these apps are all free. I encourage you to download them and try them out. People who leave comments here after trying one of the free apps are eligible to get a code for an updated, more nifty version. Give them a try!

 

 

Whose Idea was This?? A Month of Yoga October 12, 2012

Actually it was GrowSoulBeautiful‘s idea. I met them at Fitbloggin’ where they had a cool yoga photo booth. But I almost totally ignored it/them, because you know, yoga just isn’t my thing. They were really cool and nice people with a nifty project, but… you know.

Then I got back from Fitbloggin’ and October started and before I knew it, everyone and their sister was doing this #YogaADay challenge on Instagram. I happen to love Instagram (look for me there under “foodiemcbody” of course). So I was seeing people popping up all over doing these challenges.

I thought about it for a minute. It seemed like, come ON, one pose a day? I can do that, right? It’s something like #couchto5k but for Yoga newbies or Yoga-phobes. Which I just might be. But it seemed like the most gradual, small way of entering. I jumped in.

The idea is that you do one pose a day, according to the chart above, and post a photo on Instagram with the tag #yogaaday. So then if you do a search for that hashtag, you see all the people doing that same pose on the same day. There are hundreds of people! Which is both good and bad. It’s inspiring and cool. People do their poses in amazing settings. And some peoples’ forms are absolutely perfect. Awe-inspiring, really.

And other people – like me – are, um, not so perfect. A lot of these poses are really, really hard for me, and I know they are just the beginning ones. (I can’t wait for the Dead Person Pose on Day 14! That one I got down!) I can usually only hold them for a microsecond before I start screaming or fall over. Then when I see the picture, especially when I post around the same time as the perfect-yoga-form people, I want to die of mortification. But it’s like, showing up, being real, not worrying about being perfect, all the stuff I learn from my good friends.

Sigh.

I’m not sure what will happen at the end of this 30 days. If it will inspire me to take a class or get a teacher and get BETTER at this, or if it will make me permanently head for the non-yoga hills. It is a very humbling experience. I can’t say it’s fun. Every day I face the pose with more than a little trepidation. But I try it. I suppose if I kept trying it I would get better. But do I want to? Is it a goal of mine?

I still haven’t decided. But I do know that this challenge is challenging more than a lot of other things I’ve done. It’s right up there with mud races and triathlons. It’s OUT of my comfort zone, that’s for sure – both physically and emotionally. I’m not quite sure why.

It’s not halfway done yet. Anyone out there want to jump in and join me? I’ve loved having company of some other folks during the first 11 days.

couldn’t get my hand to the ground…

Days 1-4 I was often either in pajamas or work clothes

my coworker/supervisor joined in at work

that’s Mike from my gym

my trainer DJ

flying in front of the bookshelves

Mr McBody managed this MUCH better than I did.

 

 

 

 

 

 

 

 
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