Amazing April – 2024 Monthly Challenge

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  • Good morning and welcome to Amazing April by way of background, these monthly challenges have been going regularly since May 2016 when @coda started them. We all have an aim in joining 5:2, whether that’s to lose weight, maintain weight or just to adopt a healthy way of eating. Whatever your goal, it can sometimes appear unattainable or overwhelming when viewed as a whole. By breaking your end goal down into small achievable pieces (like our monthly challenges), we are able to stay focused and motivated to accomplish our goals one step at a time.

    There is only one “rule” in this forum (see below!) but here are some general guidlelines on how we operate:

    1. Posting – Please start each post with the day of the month, where you are, and if you’re on a fast day (FD), non-fast day (NFD) or controlled day (CD). We’re located all over the world and in different time zones so it helps us keep track of which day we’re talking about, who else is fasting with us on a particular day etc. Look at the various posts, and you’ll soon see the pattern, and will learn how useful it is for reading. Science has shown that public commitment to a goal improves accountability and posting daily is a great way to achieve this

    2. In your first post, introduce yourself to the group – this helps us to get to know each other, especially for newbies. You could say something about where you started, journey so far, what you’re aiming for or how you are benefiting from fasting. You might like to include your starting weight or your goals for the month. But you don’t have to – share only what you are comfortable sharing online.

    3. Spreadsheet – we have a spreadsheet and @merry🍎will be posting a link It is in alphabetical order by username. If you find it helpful, you can use it to record and track your progress as well as keeping track of how others are doing. It can help with perspective, accountability or planning. And if you need help just ask – there’s always someone happy to help. Again, you don’t have to use it if you don’t want to. It’s just another tool you can use if you choose. (And thanks to @nerryapple and @at who have the tech know-how to drive the spreadsheet when it goes off the rails!)

    4. Frequency – Some people post daily, others check in every few days. Some are brief, others are long and chatty. If you’re posting for a second time in the same day please head your post eg Day 1 second post.

    5. Content of your post– Comments or questions, complaints or celebration – anything you’d like to share with the forum. Recipes, tips, tricks and bright ideas are always welcome. Remember: we all have good days and bad days, days we fall off the wagon or days when we are hanging on by our fingernails, days when our mojo deserts us and days where we feel completely in control. So DON’T GIVE UP – whatever it is, you are not alone!

    6. Community – This is a worldwide forum so there’s usually someone online. We all do our best to offer advice, support and solidarity.

    7. Pocket lists –A ‘pocket list’ is a list of the names of people who are sharing the same goal on a particular day. It’s great psychological support in mentally keeping that list in our back pocket (it started as a literal list tucked in a pocket), knowing we’re not alone. Anyone can join a pocket list or start a pocket list. Typical pocket lists are for FD but in the past they’ve been used for people doing daily exercise or planks, or DTF (dry till Friday).

    8. 5:2 basics – answers to many FAQs plus top tips:

    9. The “rule”. The F word is not allowed!! (This is the only time I will use it – but here, the F word is FAIL.). We all stumble in our journey – it happens. But acknowledge it, think about that you can do next time, and continue. We’re all here to help!

    I’m the host for this month and I will log in daily to read every post. I do this on my phone so lengthy replies can be challenging but I’ll do my best , but thankfully lots of our regulars are brilliant and reading and commenting

    We tend to use a LOT of abbreviations in these posts. Here’s a guide to some of the more frequently used ones:
    5:2 – 5 days NFD – 2 days FD
    16:8 – 16 hours fast – 8 hours non fast
    IF – Intermittent Fasting
    ADF – Alternate Day Fasting (FD – NFD – FD – etc)
    AF – Alcohol-free
    B2B – Back to Back (consecutive FDs)
    BMR – Basal metabolic Rate
    CFD – Controlled Food Day (a day’s eating comfortably below your TDEE)
    DH, DD, DS – Darling Husband, Daughter, Son
    DTF – Dry ’til Fri (no wine, beer, etc.)
    EE – Emotional Eating (reflex grazing out of a need for instant comfort instead of satisfying hunger)
    EFS – Epic Face Stuffing (Definitely due to a faulty OFF button!)
    FD – Fast Day (500 cals)
    FD800 – Fast Day 800 calories
    Hunger Dragon – that dreadful psychological beast that sometimes cannot be satisfied. Some people even name theirs (e.g. @i-hate-lettuce had an inner warthog!)
    IF – Intermittent Fasting
    Keto – way of eating that generates Ketones
    KISS – Keep It Simple Stupid!!!
    LC – Low Carb way of eating
    LCHF – Low Carb High Fat way of eating
    LFD – Liquid Fast Day (incl. tea, coffee, miso, bone broth & water)
    LOL – Laughing Out Loud
    M/WOAM – Man/Woman on a Mission (courtesy of @i-hate-lettuce)
    MFD – Modified Fast Day (800 cals) on the new Fast800, it’s a FD
    MFP – MyFitnessPal – a smartphone app & website that tracks diet & exercise.
    NFD – Non Fast Day
    OH – Other Half (eg spouse/partner)
    OMAD – One Meal A Day
    PFDS – Post FD Smugness (courtesy of @penz)
    Pocket List – Names to “keep in your pocket” for a common goal for the day
    TDEE – Total Daily Energy Expenditure (see the ‘how it works’ link on the home page to work out yours)
    TRE – Time Restricted Eating
    WFD – Water Fast Day (Water only)
    WFH – Working From Home
    WOL – Way of Life
    WOCA – Woman Of a Certain Age
    ZBC – Zero Breakfast Club

    Day 0 – South Africa 🇿🇦 – NFD

    Thanks for setting up Amazing April, @brightonbelle 🙏

    Here’s the link to the spreadsheet, courtesy of @merry🍎

    Day 0 – USA/GA

    I’m in for Amazing April. Thanks for hosting, @brightonbelle

    February and March’s illnesses and events derailed my January momentum, so I’m working hard to get it back in April.

    Day 1 – South Africa 🇿🇦 – NFD 69 kg 🚫🍷18 Months Teetotal! 🥳️ 🎊 😇

    For any new members this month – about me:- David, 62, originally from Manchester, England. Retired & living in Port Elizabeth, South Africa. Been 5:2-ing/IF-ing since 2014. I joined the Challenges in 2018. Currently maintaining, 69 kgs/BMI 21.3. I do basic 5:2, having around 600 – 700 cals on FDs – one evening meal – and I have an eating window of around 12 noon to 8 pm on NFDs. I did ‘Sober October’ in ’22. Then I decided to aim for 100 days, & I’m now at a year & a half. Quitting the booze certainly helps with maintenance; I’m still about 4 kgs lighter than when I was drinking.

    @merryapple – there is no editor or policies. Just the Body Corporate (owners/trustees) & the Conduct Rules. There’s nothing in the rules about colour schemes. That’s what makes the whole Gategate situation so ridiculous. Judy, who refers to herself as the complex manager (she’s actually the maintenance & admin manager) is on a mission, & the situation is becoming a witch-hunt of sorts. But it’s all good. She’s forcing me to educate myself about this whole area of sectional title rules, etc. & the more I learn, the more I realise that she’s actually clueless 😅

    Wishing everyone a truly Amazing April! 🎯 🏃💪

    Hello all!
    Looking forward to Amazing April – I will post from Wednesday. Thank you @brightonbelle 🐣⭐️

    Day 1, NFD, Aus

    Hello everyone! V much looking fwd to having an Amazing April. Thank you so much @brightonbelle for stepping up and getting us going for another month.

    I look back at March with some sense of disappointment. Despite hosting, I did not stick to the plan of two FDs per week and DTF! I usually do WFDs on Mondays and Thursdays, but as I am having a year off work, I am challenged in trying to establish a new routine. So that is my personal challenge for April – set a routine which features two WFDs on days when I otherwise have programmed sufficient distractions from the siren call of the fridge. Fortunately, there is very little Easter chocolate in the house and what there is I know I can steer my husband’s way!!

    Day 1-No. VA USA-FD

    thanks to @brightonbelle for hosting this month, and thanks to @penz for hosting March! March gave me some weight loss momentum for the first time in a long time, so for me, it was a good month. I think being mostly alcohol-free and avoiding bread and pasta helped me quite a lot.

    Brief introduction, for any newbies: I am a 73 yr old pediatrician still practicing 4 1/2 days per week in what is now a solo (but still busy ) practice. Trying to retire in the next year! My husband does the business aspects of the practice. I like to cook and bake (so that is a problem sometimes!). I also garden and grow orchids in free time. We have four smallish dogs and several random cats outside. And sometimes raccoons, foxes, and possums.

    Started 5-2 in 2016 and lost 23# and then, over the next two years drifted off the plan and grew and grew. Re-started last year and so far have lost 15# from March of 2023, or, more up to date, 10# from January of 2024. So headed downward. As long as my beloved breads stay out of my way…
    This is a welcoming and supportive group. Advancing through April!

    Day 1 – USA/GA – FD

    Weigh-in: 236 lbs. OMG! In less than a month, I gained 13 pounds. Horrible sickness and pills kept me from fasting about half the month. Allergies are still causing a lot of congestion, so I’m hoping it won’t mess up my planned B2B FDs. I could get upset, but it will do no good — I just have to start where I am and work hard this year to get my weight back down. I think remembering my January motivation will help; adding OMADs and ZBCs on NFDs will also be beneficial.

    Pocket list – day 1

    Day 1 UK NFD

    Hello everyone, I imagine it will be a quiet start today with it being Easter Monday , but we’ll be ready to go tomorrow

    I’ve been on these challenges on & off since the start , I have been losing and regaining the same 20lbs most of my life , sometimes it stays off for years sometimes not so long

    I had a very unexpected serious health event last year which has made me determined to be the healthiest I can be , had a great start losing around 16lb over Jan/Feb but lost my way a bit last month , quite a few good days but far too many not so good days I have a very busy May looming so April is my month , hope you can join me on my way to health and happiness

    Pocket list Day 1

    2nd Post – Day 1

    Pocket List – Day 1 🥕

    Day 1 – Ireland 🇮🇪 – NFD

    In for April. I am 56, Female, and drifted away from this forum for 3 months or so, but coming back again to shift this excess weight which seems to be recently entrenched. I am very much a breakfast person, so doing ZBC and not eating until lunchtime, effectively 18:6, is what I aim to do during the working week in April.

    It’s my mothers 32nd anniversary today so feeling sombre. I am now older than she was when she suddenly passed and I intend to have at least another 30 plus years, and this intermittent fasting is the way to keep us all healthy.

    Until tomorrow X

    Day 1 – Rural Nebraska, USA – NFD

    I have now officially gained back every bit of the weight I lost starting back in February 2020–Easter candy and abundant wine and an amazing Easter dinner did me in. But I’m back on my good behavior today.

    Thanks again to @penz for hosting March; I didn’t lose a thing, but don’t think I particularly gained (until this morning), so that’s a win, right?

    And thanks to @brightonbelle for taking on April for us!

    @northgeorgia I think that when you show love to your mom by agreeing to go out to lunch/dinner with her, or eating what she’s cooked–even when you’ve planned a FD, or have already eaten, or aren’t actually hungry–you’re automatically NOT loving yourself, and we cannot well take care of and love others if we haven’t first taken the necessary steps to love ourselves. It’s not selfishness, it’s common sense…says the woman who hasn’t lost any weight in forever. So if you have insight to what’s holding me back, please speak up. 🤷🏻‍♀️

    @daffodil2010 Hugs to you as your mourn your mother’s anniversary.

    @funshipfreddie Perhaps Judy thought your email wasn’t very nice because she recognized the truth in it, and when someone’s trying to give a song and dance as she is, the truth hurts…

    Ran one dishwasher load last night, got them put away this morning and have washed the antique china plates by hand and am using the dishwasher to hold them until I go hand dry and put them away. And the entire time, I’m remembering different moments from our dinner yesterday, and how fun it was. The crown roast of lamb took FAR longer to cook than any recipe said it would (like, not 16-20 minutes, but perhaps a bit over an hour?) and it was still mostly rare, so it was certainly not overcooked. But everything else was either easily left on hold before it got cooked or was fine to hold, so we just all chatted and laughed and it was fine, and the lamb was glorious when it was finally served. When I’m done here, I’ll go wash the rest of the dishes–serving dishes and the like–and then I’ll only have the kettles to go, and the house will be restored.

    The stages of a holiday, right?

    Have a grand one, everyone!

    USA. Day 1. FD

    Thank you, Brightonbelle, for steering us through April.

    Day 2 – South Africa 🇿🇦 – NFD

    April 2nd, Easter’s over, kids back at school, workers back at work – just the way we retirees like it 😜
    We had a heck of a downpour yesterday afternoon. I do wonder about these weather apps sometimes. At 4 pm it said ‘mostly sunny’. Not a hint of rain, but it poured, with thunder & lightning for over two hours. It wasn’t quite the violent, join-Boo Boo-under-the-bed variety, but not far off 😳

    @stitchincarol – oh no?! I feel for you. Both you & @northgeorgia have got your work cut out this month. I guess the competition is still on then? 😅 But you’re both still here, & you’re not quitters 💪 I’m sure you’re right re Judy, the truth hurts. I think the fact that I copied my email to the trustees –
    something she hadn’t been doing – would’ve stung the most. She isn’t used to people fighting back & likes to get her own way.

    Laundry day, & another lunch date, busy busy. Have a great day/month y’all 🎯

    “A month from now you can either have a month of progress or a month of excuses for why you haven’t” ~ Unknown

    Day 2-No. VA USA-NFD
    Fasted yesterday, but relatively a lot of salt in my foods in the evening, so no weight loss this morning. I have been charting calorie intake on MyFitnessPal and that is helpful. A bit more compulsive than I like to be, but it does keep me honest.
    Supposed to go to dinner with son, his girlfriend, and husband tonight. I have looked at the menu available at the brewery and hope to stay reasonable and keep dodging the bread!!! (and beer!)

    Day 2, London, UK, NFD

    Not a great start to Amazing April ……………….. late on parade!!!

    Thank you @brightonbelle for continuing these challenges which began way back when!! I’ve been here since 2017, with a couple of MIA’s along the way, but I’m back in the groove now & can see the pointlessness (and results😱😱) of throwing myself from the wagon!!

    This weekend was a great time for connecting with family and, wait for it ………………………….. a DRY weekend!!! I think I just heard @penz fall off her chair, but it’s true!!! Zero vino🚫🍷!! I survived with a couple cans of Gordon’s 0% Pink ‘Gin’ & lemonade (lovely) and some 0% Rose (awful, awful stuff!!!) I felt like part of the gang, using the proper glassware helped as well as the continuous halo polishing!!!😇😇

    This month WILL be dry, with some help from Gordon😉 and I WILL up my exercise and not have excessive NFDs ……………. That’s the plan I’m sticking to!🙏🏼🙏🏼🙏🏼

    @funshipfreddie…………….. and the Gategate saga continues!!! I love the drama!!

    @northgeorgia & @stitchincarol, it’s so hard when you seem to be hurtling in reverse!! You really need to apply the brake ASAP, believe me………………. I speak from unwanted experience!😥😭😭😭 Join me this month in remembering these are monthly CHALLENGES, (Love the chatter of course😁) so I’m planning to make myself a wee bit uncomfortable, make the tummy dragon roar, drink water, water, water and actually DO this!!!!
    When I started this fasting thing, my appetite had a distinct reset, now I seem to be ignoring the cue’s and eating as though 2 or 3 FDs will reverse 5 uncontrolled NFDs!! Stupid!
    MINDFUL is the word of the month, I’ll actually think about every morsel that passes my lips ………………….. & NONE of it will be alcohol!!!💪🏼💪🏼💪🏼💪🏼

    @excelsior12309, I think I need to be more compulsive!!! I’ll be logging everything & specifically watching my carbs ……………………. Flour is in fact, NOT my friend!!!😭😭

    We can & we will do this, let the fat battle commence!!!!

    “You may have to fight a battle more than once to win it.” – Margaret Thatcher

    Day 2 – USA/GA – FD

    Weigh-in: 230 lbs. Good, a six pound whoosh after my first FD in two weeks is magnificent. My biometrics appointment is at 12:30 today. I’ll be interested to see what my blood sugar levels are after the weird results earlier this year at the doctor’s office. Definitely no food until after that. I’m hoping to OMAD it today and do a FD500 at home. This pollen is ridiculously high with a count over 6,000, and it’s killing me. I’m over whatever mystery stuff I had the last two weeks, but the pollen has stuffed me right back up again with lots of congestion and nasty drainage that is what worries me on an empty stomach. I’ll pack a bag of mixed nuts and whole grain crackers “if needed.” This is what derailed me in February — a B2B FD, and by the mid-afternoon of day two, I got nauseous driving home with a really bad headache, so I knew I had to abort mission. Really hoping that doesn’t happen today, but I want an “emergency kit” that’s healthy just in case I don’t make it.

    Still, that’s just a backup plan. I’m putting myself down on the list today. Maybe I’ll even see the 220s again tomorrow!

    @stitchincarol We’re still here standing, though! Yes, I have to resist caloric displays of love more hahaha! I think what I’m going to do to get my January vibe back is to tiptoe back in while this pollen is so nasty with a regular 5:2 (except, for the metrics, I wanted a WFD until the test), then start mixing several techniques: FD500, WFD, OMAD, ZBC throughout the week. Obviously, the FDs are still working OK, but the NFDs have become self-destructive.

    Pocket list – Day 2

    Day 2 UK f800

    Wow 6lb – that certainly is a whoosh ! @northgeorgia Good luck with getting back into better habits this month

    Good choice @flourbaby going dry really does boost weight loss and I was amazed at how good some of the 0.0% options are 🍺

    Yes just had a flashback to when I did a crown of lamb many years ago @stitchincarol it does take far longer than you think ….I’d forgotten all about that or Id have pre warned you

    Right must get on have an afternoon appointment with Leslie🏃‍♂️See ya tomorrow and hopefully a few more Will join us

    Pocket list Day 2

    Day 2 – Rural Nebraska, USA – WFD

    Okay, I’m down a pound and a half from yesterday morning, so it truly was simply bulk in my belly–that’s a relief after a week of not weighing when I thought everything was going fine.

    Here’s a challenge to figure out: I’m paying more attention than ever to how I feel in my belly, and everytime I’ve eaten too much of something, I’m sorry, because I don’t like the feeling, and far prefer the feeling of being relatively empty. But has my brain and will power picked up on that sufficiently to turn into won’t power? Nope, my mouth and eyes win out every time. I WILL conquer this, but it’s not proving simple.

    Oooo, @funshipfreddie, copying the trustees was a SMART move–no wonder Judy was peeved, LOL! 🤣🤣🤣

    @excelsior12309 I do that also, look at the menu before I go to a restaurant, and then spend the day telling myself what I will–and what I will NOT–order! Enjoy, and employ your RESOLVE!

    @flourbaby Thanks for the encouragement. ❤️

    @northgeorgia I remember back when I was steadily losing weight (one time that comes to mind is August to October 2022) and DH would hold out a package of cookies or a bottle of wine or whatever, and ask if I wanted some, and I’d frown a little in puzzlement and say, in a tone that clearly said he should know better, “No.” <<SNORT!>> That woman has abandoned ship, but I’m looking to find her again, LOL, because the answer is almost always “Yes” these days.

    @brightonbelle The thing about the lamb taking so much longer is that we had several recipes that said it would be fast–16 minutes. So WHAT was different, because recipes aren’t consistently wrong by 400%! (Or should I say 300%? I can’t remember how that works, to go from 16 minutes to an hour-plus) Enjoy your appointment with Leslie!

    Pocket list Day 2
    @stitchincarol WFD

    USA. Day 2. FD

    Pocket list Day 2
    @stitchincarol WFD

    Have a great day!

    Day 3 NZ NFD 75.1kg

    I was so pleased with my self post Easter weigh in of 74.7 and next morning I’m 75.1 😬 because I cooked paella late last evening. My Californian RN friend is back here for three nights before returning across the Pacific. l have a birthday lunch to go to today and we are taking my Cal friend out to a nice restaurant… Thursday will have to be a serious FD!!
    I feel in the mood for a good month!!
    I’m making sourdough this morning as all good hosts do🫤
    I have you @flourbaby and @excelsior12309 in mind…
    ONE SLICE only at a time!! And MINDFUL eating. And more than ONE GLASS of wine at dinner is not necessary…
    Remover all those great forum words…


    2nd post Day 3

    …Remember not remover… predictive text🙄
    Just finished my walk on a beautiful autumnal morning🧡

    Day 3, NFD, Aus

    Checking in – looking for my mojo or that woman I once was (I’m hearing you @stichincarol!). And picking myself up off the floor, @flourbaby – well done you!

    Day 3 – South Africa 🇿🇦 – NFD

    @flourbaby – loving your mojo – sounds like you have enough for all of us! 💪 Well done on the dry weekend + going for Dry April. If you haven’t read any ‘quit lit’, I recommend it for maintaining/building on your resolve. It certainly can’t hurt. Allen Carr’s ‘Easy Way to Control Alcohol’ helped me; also ‘The Unexpected Joy of Being Sober’, by Catherine Gray 🚫🍷

    Another lunch date after line-dancing today. @merryapple – I think many of us will be on a serious FD tomorrow 😳

    Happy Hump Day! 🐫

    “You are never too old to become younger”. Mae West

    Day 3, London, UK, FD

    Harnessing yesterday’s MOJO & STEELY RESOLVE, I will have a successful FD today and drown my dragon with 3+ Litres of water, it’ll be a satiating high protein eggy day with eggs for lunch and an omelette for dinner.😬😬

    @funshipfreddie, I’m currently reading ‘The Naked Mind’ by Annie Grace and will follow it with her other book ‘The Alcohol Experiment’, interesting reading! I’ll certainly have a look at your recommendations (Although Allen Carr couldn’t help me kick the fags!! I needed drugs💊 for that (Zyban), which I heartily recommend to EVERY smoker I meet)

    The Irish contingent are late on parade this morning, I hope they haven’t been washed away, this weather is driving me crazy at the moment!! I just need it to be DRY for more than 1 hour at a time!!😡😡

    Well; I’m off to get some work done.😭😩

    Keep the faith folks!!

    “If life were predictable it would cease to be life, and be without flavour.” -Eleanor Roosevelt

    Day 3 UK f800

    Oh that’s a tricky one @stitchincarol I know I’m never truly hungry and often eat until I’m uncomfortable but being able to do something about it is very challenging, but you’ve done it before and I know you’ll do it again

    See you on the list tomorrow @funshipfreddie

    @penz it’s only day 3 , plenty of time for you to find that elusive mojo and get going this month 💪

    @flourbaby that article is quite a harrowing read for early in the day , but you are sounding super pumped up

    Still very quiet – where are you regulars ??

    Pocket list day 3 ☔️

    Day 3 – USA/GA – ZBC

    Weigh-in: 229 lbs. I won’t get too excited as it’s a refeed day, so I’m sure I’ll be back in the 230s tomorrow, but gotta be mindful these next two months! I started out 229 lbs in January and was at 219 by the end of the month. If I stick with it, I could be back down at least into the low 220s by the end of April, and firmly in the 210s by the end of May.

    My cholesterol was borderline, although my triglycerides and HDL were perfect. But the great news was that my blood sugar was normal! The moral of the story: don’t eat that ice cream cake the night before labwork — your medical team will panic and say you’re pre-diabetic!

    Any other fasters down in weight today??


    Day 0 – FD – South Africa 🇿🇦
    Hi everyone. Greetings from Johannesburg, South Africa. I am currently on a 72 hour fast. I started my current weight-loss journey in September last year. I have lost a total of 18kgs to date and have another 18 to go. Currently I’m on the 16-8 IF and watch what I eat. I accidently stumbled accross this site when I did my research on the effects of the 72 hour fasting. I am so excited to be part of the Fast Diet community. There is an abundance of information. I cannot stop reading all the comments. Have a wonderful April and may all your goals for the month be achieved. I try take it steady. I aim for 0.5kg per week to sustain my weight loss. So far I’ve picked up about 3kgs as I love Pasta and I was too exhausted to train the entire week, last week. I also have my 2kg per month goal so I need to lose 5kgs by end April 🙈.
    Goals for April. 5kgs weight loss with 3 – 5 days exercise per week. Cardio and strength training. 8 000 steps daily. Just going through emotional tough times but should be OK to train again next week.

    You’ve got this @northgeorgia!
    Well done on being mindful. Sometimes we need to give ourselves a break. Good job having your plan mapped out til May. I will keep my fingers crossed for you. Let’s do it together. My plan for April is 76kgs =167.55lbs April and 74kgs = 163.14lbs May. We can do it. 🇿🇦

    Day 3 – Rural Nebraska, USA – CD

    I did an actual WF yesterday, with zero nibbles, and not even gum for once and am down two pounds. As I went through my day yesterday, I was full of RESOLVE for yesterday and for the entire week even, but as I’m waking up this morning, I’m realizing it will be harder than it felt yesterday. But, “…hard is not impossible,” right?

    So, today, ZERO Easter candy. Not even one little jelly bean. That’s a challenge that will make clear to myself that I truly mean to get this journey underway on the NFDs as well as the WFDs. And throughout the day, I will remind myself how much I like the feeling of being empty, and how much I truly hate the feeling of being far too full.

    So for lunch: a fried egg sandwich (one egg–this is rather a family treat).
    Dinner: Salmon (a new recipe using dijon mustard and parsley), fresh peas and asparagus, garlic potatoes. Notice: no wine.

    Not necessarily low calorie, but certainly controlled if I eat nothing else, and that’s my pledge to you all today. I’ve had two good eating days in a row–well, Monday was only sort of good–and I’m determined to make this excellent by being “reasonable” in my meal choices and by not nibbling ever.

    @merryapple I grinned when I read your comment that “more than one glass of wine at dinner is not necessary.” I have a wonderful glass that simply looks large, with a SKINNY stem, and not at all outrageous–but it supposedly holds an entire bottle of wine. Is that the kind of glass you mean???? 😂😉👍😁

    @flourbaby Wow, that was an amazing story…TWO BOTTLES? I was especially taken with her comment that today she drinks whenever she wants and as much as she wants–she just hasn’t wanted any in seven years. It’s tough to apply that to eating, since we simply cannot give up food entirely (I remember you making this same point when you first gave up drinking, @funshipfreddie), but did I used to apply it to “eating to excess”? Is that why I was thin then and am not now. Lots to mull over.

    @brightonbelle When I first came up with RESOLVE (August 2022) and followed words with action, I also had considered the issue of being hungry (go read those August posts if you’re interested), and what I came up with, that I recited to myself multiple times every day was, “Hunger is God’s gift to me; embrace it.” Because, truly, most of us are never actually hungry. It’s a habit, or a mental desire, or a mouth desire, but it’s certainly not hunger.

    @northgeorgia I often question if I use “still being on the forum” as an excuse to make myself feel better about not accomplishing any of the eating (or, NOT eating) goals I set for myself…

    @leoniraats Welcome to our group! (Do note that the day is not the number of days you’ve been involved, as that would mean “Day 5,360” or some such for some of us, but is simply the day of the month–important detail since we’re all over the globe–and then we start all over again the next month. Go read the very first post on page 1, and the details will make good sense for you.) Wow, but 5kgs is a steep goal for one month!

    All sorts of piddly things on my to-do list today (getting the oil changed in my car is high on the list), so I’d best get at it. Even when the pace is dramatically slowed down, there are still things that life demands accomplishing, eh?

    Have a grand one, everyone!

    Pocket List Day 3 💪
    @brightonbelle FD800

    Thank you @stitchincarol for your friendly advise.

    USA. Day 3. FD

    Pocket List Day 3 💪
    @brightonbelle FD800

    My FD yesterday went well until evening. Evening seems to be my witching hour!
    Today I have recommitted today and so far so good.

    I know I could do better if the weather here would only improve! ☹️. Generally, if I start looking for food I don’t really need, I can go out for a walk or something else to keep me occupied. All it seems to do here is rain!!

    Anyway, I am pushing on!

    Welcome, LeoniRaats! We are a good group! 🤗

    Day 3 – Ireland 🇮🇪 – NFD 18:6

    Oh I am late today, got to get back to my morning posting habit otherwise I am in danger of not logging on at all.

    First, wow @flourbaby, a dry Easter? Well done you and kudos for doing a dry April. That would so sort me out……..and yes, some of that 0% gin and 0% beers are really well made. I particularly enjoy Guinness Zero. But non-alcoholic wine is just the pits, I have never found anything enjoyable.

    I have had two days of ZBC which is really good going for me, if I do 18:6 most days then it has to be good for the health.

    Hope you are all well. Xxx

    Day 4 – FD – South Africa 🇿🇦
    Hi, @brigtonbelle
    Do we update the spreadsheet with our info and goals or do you pick that up from our posts? Sorry. New here.

    Day 4 – South Africa 🇿🇦 – FD

    Very quiet here so far today – cue chirping crickets 🦗 @merryapple – I hope you’re pulling off the serious FD? I’m putting you on the list anyway 💪

    @leoniraats – welcome to the forum! I knew there had to be at least one other S African faster out there, seeing as there’s +60 million of us 😅 A 72 hour fast?! As in absolutely no food for 3 days? That’s hard-core; I hope it’s going okay. Just saw your post re the spreadsheet – you can add yourself to it + any other details you like.

    @flourbaby – Allen Carr’s quit smoking book did nothing for me either. But his ‘Pitcher Plant’ analogy in his quit drinking book is brilliant.
    I’ve read ‘This Naked Mind’. I enjoyed it, but she shamelessly plagiarised Allen Carr’s method. She quotes him a few times too, along with Jason Vale. Although I found his book, ‘Kick the Drink…Easily!’ to be mind-numbingly boring 😴 But, whatever works, right? I just know I’m happier without the booze. It changes me, does something to my brain. It messes up the whole dopamine/serotonin balance & prevents me from being able to enjoy life.

    Sending RESOLVE to the Thursday fasters! 🎯

    Pocket List – Day 4 🍒

    Day 4 – Ireland 🇮🇪 -FD

    Morning. Going to be a good FD today. Let’s do this. ZBC then egg for lunch, chicken & veggiefor dinner

    @funshipfreddie and @flourbaby -I quit smoking due to the Allen Carr method but not the book, I did a one day course in work and that was it, finished. 22 years now and best thing health wise. I did try his book on giving up booze that you mentioned above, but nope, didn’t resonate, but perhaps because I kept linking it back to the quit smoking methods.

    Rights, off to work, only 3 more weeks and back to my lovely office after 7 months of enforced WFH. 😄

    Thank you for assisting me @funshipfreddie. Yes I’ve been a bad bad girl. I need to just lose some of the kilos gained otherwise I won’t be able to make my 2kg goal for April. Almost there. 2kgs lost so another to go and tomorrow is my last of the 72hr FD. meaning I can exercise again soon to try and work off the other 2kgs + 2kgs of my Apr goal. I will incorporate the 5:2 FD from next week. I’m sure it will help.

    2nd Post – Day 4

    @leoniraats – your’e welcome!

    Pocket List – Day 4 🍒

    Day 4 – Ireland – FD – 🚫 ✅ 🚶‍♂️ 🌾
    Starting – 157.9 🙃 post Easter Hols

    Thank you @brightonbelle! 🐣

    My intro for the new folk and welcome @leoniraats! I’ll post and then catch up on the Easter news. 😁

    The first challenge I joined was October 2017…and I’ve been intermittently fasting in all senses of that phrase 😂 since. Sometimes it’s hard to do but you fall off and you just climb back on again… 🧗‍♂️

    My name is a little play on words as I am a french speaker so “J’ai faim” means “I’m hungry” but also stands for Just Another Intermittent Fast And I’ll Maintain…it makes me smile 😊

    I recently reached my ideal weight (155 lbs) but maintenance is hard and I bob up again after holidays etc. I’ll get to 155lbs again this month and ideally down to 152 this year – then bob between 152 and 155lbs forever and ever. 💪 I thought I might have cracked it last month and stayed in that zone but it wasn’t to be…

    I love being outdoors even in our lovely Irish weather and cycle, walk, swim in the sea. I do some strength work too but that’s fallen by the wayside in the past few months.

    I stay away from alcohol 🚫 most of the time and have reduced added sugars ✅ and eat gluten free 🌾 because of intolerance symptoms – headaches mostly no gut issues. I’ve recently fallen back into the habit of more sugar and it is doing me zero favours so that’s the focus this month too.

    I have two auto immune conditions and the above foods definitely cause flare ups if I take them in … along with hormone deficiencies now due to my age. My little icons help me to stick to clean nutrition.

    But….. life is for living and like others I tend to have one blowout (EFS) day a week where I might have some treats like crisps etc.

    Onward and downward ⬇️
    We rise by lifting others 💕

    Pocket list Day 4 🍒

    Day 4, London, UK, NFD

    Feeling ok after yesterday’s FD, but the scales are still being stubborn!!! Time to take a deep breath and TRUST THE PROCESS!!! I need to listen to myself & ‘keep the faith’. It worked before so it MUST work again!!! …………………. Mustn’t it???🤔🤔

    Welcome to this month’s challenge @leoniraats, you’re in good company!! Your 72hr fast sounds epic, good luck & stay hydrated!!! Good to see @funshipfreddie has a local friend now!!😂😂

    @funshipfreddie, yes, I’m planning/hoping to reacquaint myself with my booze free brain!!! Not thinking too far ahead, no pressure NOT to have a drink ever, ever again, just one day at a time!!🙏🏼🙏🏼

    @daffodil2010, I’m sure you’re counting the hours until you’re back in the office!! I work better with a set routine and WFH during our lockdowns showed me I’m useless at setting my own routine!! I need to physically go to work in order to actually DO some work, left to my own devices is NOT a good idea!!😩

    @jaifaim, glad to see you’re back on board!! You seem to have extended your Easter hols a little!🥳🙄😂 but you’ll be back in your happy zone in no time!!
    Usually, it’s a slow return to normality after a holiday period for me, where all the treats (🍷🍫🍷) gradually get used up. This (booze free) time, I was back in the swing of things on Tuesday and I dumped the chocs in the office kitchen so others can get fat!🤣🤣. I am NOT a bin!! 💪🏼💪🏼

    Ok, I need to get back to work😩😩

    Onward & downwards folks!

    “Many of life’s failures are people who did not realize how close they were to success when they gave up.”
    — Thomas Edison

    Day 4 NZ FD 75.9kg

    Whew!! But I had two fabulous meals in one day… My mojo is good and I’ll catch myself up by the end of the month.
    I took my Californian friend to the airport this afternoon after a three day talkathon! Now we can keep in touch using WhatsApp or FaceTime… How times have changed. When we left NZ and travelled overland to the Northern Hemisphere we just disappeared for months on end…
    @stitchincarol Your comment about the wine glass reminded me that I had downsized to an antique claret glass but it seems to have disappeared into the cabinet… I have got it out again so I’ll have a few mouthfuls not half a bottle in my one glass🤣
    @daffodil2010 and @funshipfreddie As I’ve got older I don’t bounce back with impunity from EtOH – I mostly stopped drinking a lot because of terrible leg cramps in the wee small hours. My non EtOH favourites are fizzy water, ice and either kombucha or elderflower cordial.
    @flourbaby I read the article and could not fathom on what planet it was possible to drink two bottles of wine on a daily basis and not consider being an alcoholic but good on her for getting on top of her addiction. That’s spending $300 a week on wine… 😳
    @northgeorgia Glad to hear your numbers are good!
    @ccco How’s your mojo? You sound on good form!
    @jaifaim Sugar is not my Achilles heel. More like CHEESE 😃
    @brightonbelle I take it it’s raining in your part of the world!
    @penz How are you doing? Your P&W Friday is coming up. Have a lovely evening.
    Welcome @leoniraats Glad to see you’ve entered your name on the sheet. You’re setting yourself quite a tough schedule. Don’t forget to be kind to yourself🙂

    Time for bed. I’m walking up Mount Eden tomorrow am.


    Day 4 – Ireland – FD – 🚫 ✅ 🚶‍♂️ 🌾 second post
    Starting – 157.9 🙃 post Easter Hols

    Back again… and have caught up on the chat 🤗

    @excelsior12309 like you and others I feel like I am doing well since March even though I’ve had a few blips… mostly breaks away which always impact the downward trend. @flourbaby yes… I just could not get back on track yesterday having arrived home late on Tuesday. But with @brightonbelle and you all in the path to good health and happiness! 🌸
    @northgeorgia my allergies are back too… so annoying.. I’m sneezing a lot! Wow a 6lb whoosh Bravo! ⭐️
    @stitchincarol very wise words from you in terms of loving ourselves… this is the greatest love and respect we can show ourselves and we can then be there for others.. 💕
    @daffodil2010 hugs to you this week as you remember your lovely mother. Good times only ahead and with the return to the office!
    @flourbaby fabulous well done on a dry weekend.. mine wasn’t but that’s what I do… no booze until I am on hols and fancy tasting local treats and they were yum! Particularly in Belgium 🍻. I drink so little it barely counts but it still does affect me – sinus, etc. I really like Gordon’s but Tanqueray 0% is the best non alcoholic gin in my opinion although now I mostly just have the tonic. 🍹 in a big gin glass with ice and all the accoutrements 🤗 . Yep I’m back in body 😂 not so much in spirit… yet…
    I was washed away in Belgium too… nearly came back via the North Sea 😂😂 what is going on with the weather!!! @ccco it’s the same here!! ☔️
    All the best for your great FD today @merryapple – I’m with you! I need it! I’ll do it 👍 but you are killing me with chat about sourdough though… it’s been over a year since I’ve tasted my favourite bread 😬 I also do like cheese. Had some fab cheeses this weekend 🧀 ♥️ so glad you had such a lovely time with your pal!
    @penz I hope you’ve found your mojo… it’s hard when you are on time off mode but you’ll find a routine that works for you… ⭐️

    @stitchincarol – One thing I have noticed recently is that I am eating smaller portions generally and getting fuller faster.. also gluten free food is definitely less “bloaty” if that makes sense? I had lots of GF pasta this weekend and it’s definitely lighter… GF bread is always smaller so I’m often disappointed with the option on my plate but glad when I’m finished as less stuffed after the meal…

    To all the quitters, I quit smoking too in 2001 and never ever went back… always wonder why that was doable… and other quits are harder.. 🤔 I always knew if I had one that would be it.. so maybe I need to apply this to certain foods.. sugar is as addictive if not worse!

    Ok … that was a quick read through and I must do some work………. We can do this!! 💪

    Please excuse any typos!!

    Onward and downward ⬇️
    We rise by lifting others 💕

    Day 4 – USA/GA – FD

    Weigh-in: 231 lbs. Not a bad bounce backwards. The allergies are really kicking me this year, so I feel like every FD is “iffy,” based on my nauseating experience in February of (sorry to be graphic…) drainage into an 2-day empty stomach. BUT, I am so proud of my “emergency kit” at work — pistachios, almonds, Brazil nuts, pumpkin seeds, and plain whole wheat shredded wheat style crackers (just 4 or 5). A very attractive and nutritious spin on granola I guess.

    I didn’t use to keep food in my drawer, then staff would gift me little chocolates or things for holidays, and I’d just stuff them out of sight where — oops, the drawer would fill up and start tempting me. There’s no chocolate in there now, just sugar free gum, some peppermints, and my emergency kit. With the kit, I feel like I can go into a FD and not have to worry — if I have to abort due to extreme headache and nausea, I have the means.

    Originally, I was going to another county to observe some students at a club meeting today, where food would be served, but hacking your head off with water eyes, squeaking with a sore throat — well, it isn’t very elegant is it? So I’ll get some needed data work done in the office instead, making it an easier day to fast.

    Pocket list Day 4 🍒

    Day 4 UK f800

    My mid week plan going well, it’s the weekend that derails me so started planning already

    @jaifaim Great to have you back and well done on catching up so quickly

    With you on the cheese @merry🍎 I’m training myself to savour VERY small amounts 🧀

    Getting rid of the choccies was a smart move @flourbaby – you can’t be tempted if it’s not there

    Welcome @leoniraats as @funshipfreddie and @stitchincarol have already demonstrated there’s always some good advice on hand

    Bad news on the allergy front @northgeorgia but good news on yesterdays health check

    Pocket list Day 4 🍒

    Day 4 – Rural Nebraska, USA – WFD – 161.6

    I’m THRILLED with that weight. First, I didn’t entirely stick to my eating plan for yesterday because DH reminded me he wouldn’t be around from 3:30 until 8:30. Oops, there’s no room in that for dinner, is there? So I made dinner for noontime, and then I was worried to have merely a small sandwich for supper going into a WF, so I increased what I ate a bit, but I stuck to my pledge of no wine and no Easter candy. And this morning, I’m only up 0.2 from yesterday morning’s post-WFD weight. Amazing! So today’s WF should be easy enough and I can polish my halo throughout the day.

    @ccco Just how much weight are you wanting to lose? Are you being too aggressive in your approach, and that’s what’s contributing to you losing the plot in the evenings? What if you don’t eat until 4 or 5, then have an apple, then eat supper? Have you tried that?

    @funshipfreddie That startled me, that you said alcohol keeps you from being able to enjoy life. I’m even more delighted for you that you’ve broken free from it!

    @daffodil2010 I’m sure you’re quite impatient for those three weeks to be accomplished so you can quit WFH and be back in your office! It’s been a long time…

    @jaifaim Welcome back from your Easter jaunt!

    @flourbaby Your scales clearly need a firm talking-to! Regardless, they’ll eventually have to admit the success of your efforts and you’ll have a glorious WHOOSH!

    @merryapple I have two different size glasses in sets of 12 each that I use when I’m setting the table for a dinner party, but for most of the time, I have a bunch of different glasses in sets of 2; when we’re all jabbering away, setting down our glasses and then looking for them to pick up again, it makes it much easier to find what we’re drinking out of if the glasses aren’t all identical. So several months ago, I quit using my preferred glasses, both styles rather large with long stems, and use the little glasses, probably 6-8 oz. They’re not as fun to hold, but it’s much easier to limit my wine in them! Whatever works, right? Elderflower cordial? It’s not alcoholic???

    Yesterday, I mapped out the next week, and managed to find a time at the local quilt shop to get the quilt for Mae quilted–which means I FINISHED the quilt top last night, because the time is this morning. So I’m going in to my church office work early, will skip Bible study this morning, and will hopefully have the quilting done and everything ready for the binding by this afternoon. Photo soon!

    Have a grand one, everyone!

    Pocket list Day 4 🍒
    @stitchincarol WFD

    USA. Day 4 FD

    Pocket list Day 4 🍒
    @stitchincarol WFD

    My FD went well yesterday and I am down 1 lb. I hope that isn’t just water weight! Thanks Stitchincarol! I have been trying to understand why I am doing this night time eating because I have never done this before. It is definitely working against my weight loss. One of my problems is that I store my grandkids snacks and in the evening, I suddenly start eating them. I would prefer not to have them around but my daughter frequently brings the children over, so I have no chance to run out to get more, if I don’t store them. Amazingly, I am not hungry during the day and eating very well. I am eating low carb, so I can eat more calories than I would otherwise, so that keeps me full. Eventually, I will figure this out. Distracting myself would be helpful, especially if I could go out for a walk but the weather has been horrible!

    Hope everyone is having a wonderful day!

    Day 5 Auckland NFD 74.8kg

    Better!! It poured with rain in the wee small hours and we wore jackets up Mt Eden but the cool southerly wind has blown away the wet clouds and the cobwebs and we have sunshine!
    Yeah! @ccco That’s the equivalent volume of one pound of butter GONE!! Do you knit or stitch? It’s great for idle evening hands!!
    @stitchincarol Yes those long stems are elegant when the table is properly set! But have wine will drink!! I’m pleased to hear your tactics are working for you. I look forward to seeing the giraffes lined up!!
    @brightonbelle I recall that the cheese ‘serving’ size was that of a matchbox????? I should have also added ice cream to my Achilles Heel list but I seldom have it in the freezer. It’s a going out treat!! I do make icy yogurty berries in the blender as a substitute for the creamy wonder that ice cream is🤪
    @northgeorgia What a great idea to have an emergency kit!!
    @jaifaim I make another bread with virtually no flour in it, which friends with IBS eat. I do understand that you’re next level but you could perhaps tweak the recipe! It’s my take on Vogels bread if you’re familiar with that. I’ll dig out the recipe and post it.
    @flourbaby Hang in there! It will happen. I was down 300g last month ☹️ but this month will be better!!
    @daffodil2010 ZBC… go you!! You can always have b’fast at lunchtime. Mmm bacon and eggs or porridge and cream mmm 🤣🤣🤣
    @funshipfreddie Thanks for the 💪💪💪 I did it!! Now to keep doing it…
    Great to hear that white is added to your exterior colour scenes – not that it’s a colour!! Keep pinning Madame Judith to the wall!!
    How’s your pancreas? No more twinges I hope?
    @excelsior12309 I hope your buyer turns out to be genuine for you. Lovely to hear about your quiet success downwards!!!
    @penz P&W or PaW…!!! I haven’t made pizza for a while. I must timetable it!! Enjoy your evening. Do the dogs get the crusts or do you have an arbitrary division between human food and dog food?

    Onward and downwards everyone😀

    Day 5 – South Africa 🇿🇦 – NFD 69.3 kg

    Brrr! It’s a chilly, cloudy 18 C here, & it’s going to be 10 degrees cooler than yesterday. Feels like summer is definitely over. The FD was a struggle, mostly because of the junk I ate on Wednesday. A so-called friend sent me a box of Walnut Whips, & I ate two of them. They’re irresistible. And I was generally not in a good mood on my FD, because I got one of those, ‘your parcel is out for delivery’ messages’ at 7:45 am, & after staying in all day it turned up at 4:15 pm 😡

    @leoniraats – well done you! I see you’re nearly 4 kg down after your 72 hour fast! 🎯

    @stitchincarol – I didn’t mean to startle you 😅 But, yeah, I think my brain is extra-sensitive to foreign substances. I was at a housewarming with 5 or 6 people about 20 years ago, when someone decided to pass around a …. let’s just call it a fancy cigarette. I had maybe 3 tokes on this thing, & I finished up being basically paralysed for about 15 minutes! Everyone else was fine, but I couldn’t move, speak, or even open my eyes. I eventually snapped out of it, but it was scary at the time.

    @merryapple – It poured here too last night, & Boo Boo was wedged under the bed again for most of the evening. ‘Keep pinning Madame Judy to the wall!!’ 😅 I think my latest surprise for her will push her right over that wall. I just got my new mosaic/mirror house numbers, all the way from Cape Town. There’s nothing in the rules suggesting they’re not allowed, but I’m sure she’ll find a problem with them. Too bad. And our new trustee – who’s also a line-dancer – hates the so-called brown theme, & is pushing to have everything in the common areas painted white 👏 Pancreas all good! 🤞🤞

    Gotta run, Happy Fri-yay y’all! 🍹

    Day 5, London, UK,

    You’re preaching to the choir there @jaifaim!! “I always knew if I had one that would be it.. so maybe I need to apply this to certain foods..” The slippery slope of cigarettes is blatantly obvious and the health warnings, not to mention the pictures on the packets are enough to keep me away from that ‘one’. I need to join you in applying that mindset to foods I seem to be addicted to!! If only they warned us about refined carbs in the same way………… I doubt the great British public are ready for a photo of a diabetic amputee on their cereal, sugar, biscuits etc. Pure, White & Deadly indeed!!! I printed the article I shared last month (this one …. )
    and put it in the office kitchen, the very next day someone bought a box of a dozen doughnuts!!😲😲

    @stitchincarol, you said it and therefore it was!!! 2.4lb whoosh this morning …………… chuffed to bits but mustn’t say too much, that fat fairy has ears like a bat!!!🦇🦇🦇

    @funshipfreddie, obviously you missed the point of those fancy cigarettes!!! You’re not supposed to inhale …………….. apparently!😲🤣🤣

    Must dash, I’ve a deadline due in 5 hours!!😭😭😭

    Stay strong folks🙏🏼

    “Our greatest glory is not in never falling, but in rising every time we fall.”
    — Confucius

    Day 5 – Ireland – CD – 🚫 ✅ 🚶‍♂️ 🌾

    @funshipfreddie great choice on mosaic/mirror house numbers! They sound really lovely and bright! ⭐️ I am a HUGE fan of walnut whips and with a nut on top there’s a healthy ingredient in there. 😂😂 has to be somewhat good for us? 🤪
    My brain is like yours @funshipfreddie… In terms of how we are affected by alcohol etc… does me absolutely zero favours… I had an experience like you describe in my early 20s which left me with the knowledge that drugs were never an attractive/wise option for me… at the time it was very freaky but was so grateful for that experience early on…

    @leoniraats – bravo to you! A 73 hour fast is such an achievement!
    And @ccco you are doing really well too! I feel your pain! It’s hard to have snacks at home and not eat them but even with those you are succeeding.
    @brightonbelle let’s keep the faith and stay on track this weekend! I need to get back to last Friday- hopefully by next Friday but that will only happen if I manage to stay focused this weekend.

    @northgeorgia – great planning ⭐️
    @stitchincarol I’m thrilled that you are thrilled – it is great to see happiness exuding from posts here and that really is what this WOL is about.
    I hope that you got the quilt to the quilt shop in time – lucky little mae 🌸💕

    @merryapple thank you! You are very good! I’m not the best bread maker but if it is easy enough I will give it a go… fabulous that you got up Mt Eden again! I must get back to the hill walking this weekend although there is another storm due.. for flips sake!!!

    Ok like others I have to dash… not feeling 100% today… could be sugars… had some tonics while out last night but think I had one too many 🙃
    I hope everyone else is well 🌸

    Onward and downward ⬇️
    We rise by lifting others 💕

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