Lindsay – I hope you and your OH are doing OK. A stressful time. Glad to hear that the cancer had been identified and a plan of attack was sorted quickly. And kind medical care makes such a difference to the experience. Both my FIL and Dad went through cancer treatment in recent years and it brings lots of emotions. Thinking of you <3

Neil – how’s it going with your food rules? Did the Dunstan trail go well? Hope you are enjoying the long weekend  I choose to do a Sunday fast so that the Monday holiday feels like a holiday.

Cinque – how’s the simplified food plan going?

Thin – I’m amazed by your story of the sensors in supermarkets in England! Do you simply register your bank account so you can walk out with whatever you have in your trolley without interacting with any kind of till? No weighing or anything! Talking about weight – so good that you have a light frame now to make all those adventures you are on much more enjoyable. I’m imagining a 25kg bag on your back and how much harder it would make life carrying it constantly.

Gday – love the batch cooking! You must have a huge freezer. Tried looking for the Care Mosley Zucchini cake online – is this the one? (https://www.instagram.com/p/CTMqAaPsssu/?utm_medium=share_sheet&epik=dj0yJnU9X0R2WnB1VUVFUl9UamtWa3NDaGVjMmJHbmNYS1pHQkomcD0wJm49Q29aNnpFYWw4dHZUaHVNYm5ZSkVTUSZ0PUFBQUFBR0Yxd0pB) Yeah for the lost cms – your clothes will be giving you some good feedback.

LJoyce – I see that part of the reason MM likes apples is their affect on the gut as he says they are “high in pectin, high in polyphenol antioxidents, and they increase the production of butyrate, the short-chain fatty acid that feeds ‘good’ bacteria.” Perhaps they offer more in terms of other fruits not just based on their sugar content but overall health benefit??? Cinque – six punnets of strawberries! Wow. Will listen to this link when able to.

Helen Kate – lovely that you can look forward to having your DD with you at Christmas. It does feel like the countdown to Christmas is ramping up!

Charlie – ohhh a Christmas goal – love it! We’ll all be celebrating with you as you get under the 100kg mark. I have a Christmas goal too …but as my OH wisely counselled (he’s seen all my ups and downs!) – make consistency the goal and the actual number goal will eventually be reached. I know in past attempts to lose the weight I would get very discouraged with plateaus and quit – this time I’m determined to be consistent and get there eventually.

Hope everyone’s week has started well 🙂

Good morning,

Day after fast day, feeling good. My simple food plan is going well. Still tweaking, of course.

Thinking of you Lindsay.

Helen Kate, I do hope you had a lovely time with Paddy, and are enjoying this fascinating journey of watching non fast days evolve.

I’m so delighted that it is looking good for your DD and partner to be with you for Christmas. Yay!

Charlie, Hooray for being in the 105’s! Just a little celebration then
https://www.tornado-studios.com/sites/default/files/styles/slider_full/public/products/859/gallery/pansies_standing_tumbnail_square_0000.jpg?itok=7qYJr-U5
Come on that ‘below 100!’

Wo! What is happening with your life that you are getting up at 6am? You’ve either got a herd of milking cows, or you are driving the school bus. maybe?
I do hope the farm related events were positive ones. If the new exciting projects came out of them, I am thinking yes, they were positive.

Ha Thin, keeping your family and friends in line 🙂 I was still very happy to have a birthday cake, but everyone had to understand I wasn’t having a piece of it. Same with any desserts.
You are exactly right that there are plenty of non food things to spoil ourselves with, I do spoil myself enjoying the company.

Hello Hannah! Lovely to read your catch up. I do hope you are going well among busy kid life and trying to 5:2. Is it starting to meld into a way of life?
Sending lots of good wishes

Neil, what a fab ride, and how nice to have a day at home after it. I hope the weather is good for gardening.

I’m off to have a little breakfast and then see what I can get done today.

Lots of good wishes to everyone.

Yes Hannah that’s the cake. We have 4 freezers in total and 2 fridges – there is a fridge/freezer combo in the house, an upright freezer and a fridge in the office/gym and 2 chest freezers in the car shed. We are on the look out for second hand fridge for our outdoor kitchen area too….lol. I know it seems like a lot but as you can see I do a lot of batch cooking, as well as making lots of ferments (sauerkraut, caulikraut, kombucha etc) which need refrigerating and we also have ducks and chickens so lots of eggs to store. When the chooks and ducks are laying well (which they are at the moment) we can get up to 2 dozen eggs per day and if they are kept refrigerated they will keep fresh for months.

Anzac, Happy Belated 29th Anniversary! Thanks for the depressing confirmation on no. of steps/pavement trodden. Are you excited about your holidays?

Hannah, I haven’t tested the till-less shops as they’re in London but, yes, exactly as you describe as far as I know except perhaps not necessarily the trolley but your own bags. The app does it all. Some of these things sound so scary at first, don’t they, and then before we know it they’ve become the norm. I remember the first time I heard that one day soon we’d be able to ‘see’ the person we’re speaking to on the phone and they us. I thought that sounded awful. And I remember being the first of my friends to get an answering machine in the eighties and for years hearing comments about how they ‘hate talking on those things’. So funny when you think back.

Anyway, it’s a dreary, overcast day here. Toasty warm on the boat. Just popped in to make sure everyone is healthy and happy. Any travel plans for those of you in the ‘opening up’ states/territories?

Good morning,
Fast day for me.

Neil, so sorry to hear that news. Fingers crossed NZ might be lucky that the spread is slow and the vaccination rate can get sorted ahead of it.

What a lovely lot of eggs, Gday.

Anzac, it will be worth going slow and steady I think, as it gives time for habits to change and our brains and pantry and even our tastes can change,

Your next job with that work contract had better be to renegotiate which meetings are really necessary for you! And I hope they have breaks timetabled in so that you get time for a walk or some activity every hour. Your health is the most important thing!

Happy belated anniversary wishes!
https://media.istockphoto.com/photos/bouquet-of-pink-flowers-for-a-wedding-anniversary-picture-id454066327?k=20&m=454066327&s=612×612&w=0&h=h3J7Hj4nnp56DHuYzkQD0R8iyFwylGmIbL5l2z2RE9E=

Thin, haha yes, those technological changes can be hard to get used to. I think I’d love the no checkout one, but I hope I can check through what they have charged me for, until I get to trust it.

The final ‘Australian Health Revolution’ Mosley show was on last night. The second was my favourite episode, but glad to watch it, and my sister and her newly diagnosed Diabetes type 2 partner also watched it and didn’t let Dr Mosley irritate them too much.
They went on about apples again! And apologies for saying that fibre isn’t important with DT2, I can’t even go back and work out the nuance I was thinking of (haven’t had my coffee yet). But the people who weren’t getting into ketosis were the ones eating lots of fruit.

I’ve got chicken and veggies on my menu this morning, and a bowl of brothy veggie soup if I need it too.

Sending best wishes to everyone.

Anzac, re the PCR test, good luck, I hope it works as efficiently as it did here. The ‘fit to fly back’ test has been scrapped altogether and the ‘Day Two’ PCR test on return replaced with the cheaper, easier lateral flow test.

I’m sure you’ve seen this?: https://www.fiji.travel/travellingtofiji
“Selected clinics in Nadi and Suva will be able to issue you with a fast and convenient negative RT-PCR test for your return. A rapid COVID-19 test costs approximately $35 FJD but some countries require an RT-PCR test which costs approximately $350 FJD. Currently testing can be done at the locations below:
Dr Zen’s Clinics (various locations)
Nasese Private Hospital (Suva) (679) 331-4450”

It did make me laugh that they can provide you with a ‘negative test’. Even if you’re positive? And ouch re: the cost!

Greetings everyone,
Neil, feeling for you, we are quite concerned as in the last week hundreds of cases locally in our part of regional Victoria. Did a quick shop today in one of our small towns, four ply masks and heaps of sanitiser. Each only went into places on our own, hopefully to lesson the risk.
Move forward to the weekend, and we have our first guests from Melbourne, young family with the parents double vaccinated.
We are now fully booked from then until early Feb next year, so life is about to get crazy, as the pace is also picking up on the farm, pregnancy testing all the girls over the next two weeks, collecting semen from bulls, sorting out which young bulls are good enough to stay bulls, and catching a moment or two in the veggie garden.
This morning I said goodbye to the 105’s, with a 104.9kg weight in, just 200g to go to have lost 8kg in three months, so happy.
Anzac, belated anniversary wishes, well done on the milestone.
Off to bed now, lots of washing tomorrow as power industry workers check out in the morning, then bed making, cleaning, and cooking for this weekends guests. So proud of myself that I can cook for guests, and not be inclined to try anymore, amazing how we can retrain our brains and our bodies.
Have a great weekend everyone, kinda long weekend, as Melbourne Cup on Tuesday, doesn’t affect us, but means thousands of visitors locally.
Cheers for now, Charlie.

Morning all

Well today is my annual day of ageing. As a present I’m working by myself for the next 2 weeks because one of my workmates is on holiday and the other is self isolating at home because she was in Christchurch over the long weekend where the two covid cases were. It’s got super busy so I’m absolutely swamped. Happy birthday to me, happy birthday to me 🙁

Thin, both my boys spend 90% of their time in their bedrooms these days. The older one has discovered a love for art, he’s decided he wants to make a career out of it so he spends all afternoon in his room painting, drawing, carving, cutting things out with a craft knife. I’m happy with that. The younger one has become horribly addicted to games and chatting to his mates online and spends all day in his room doing that, I’m not as happy about that. He only emerges to eat or when I force him to leave.

I’ve been doing some work in our local neglected community garden in the evenings recently. I’ve been finding it quite therapeutic to clear out the jungles, prepare the soil, and get it all planted out with vegetables. I’m unlikely to reap the benefits of it because there are a lot of people around who just wait for someone else to do all the work and then swoop in to pinch all the fruit and veggies, but we have plenty in our home garden and the benefit I get from it is the peace and happiness from being outside working in the sun.

well I hope everyone is good
Have a great day

Good morning,
Lovely morning after fast day and I have lost one of those inches from my waist. Woot!

Happy Birthday Neil!
https://www.funimada.com/assets/images/cards/big/bday-509.gif

Great community work, as well as keeping yourself fit and busy, you are contributing to the health of your whole community.

It has been a wild night here, with the wind screaming against the window most of the night, but no damage, although the broad beans have taken a hiding.

I listened to an interesting podcast yesterday. I especially thought you would be interested in it Gday. It is with Ray Kelly, the exercise physiologist who co presented of the program we have been talking about. https://twitter.com/i/broadcasts/1OyKADwWdXNxb It gets more and more interesting as it goes.

This was my favourite quote: “I’ve seen some amazing transformations, and the one thing they’ve all had in common is they’ve slipped up. But the other thing they’ve had in common is they’ve gotten back on track”

Anzac, it is hard when you are doing all the good things and your weight doesn’t budge. But it will!

Does anyone have experience with spaghetti squash? My latest fixation. My daughter has been getting them in her veg box delivery and is giving them to me.
I baked one (cut in half lengthways) and got a lovely pile of strands, however I might have overcooked it a bit. But a great meal with meatballs, pasta sauce and salad.
The next one is older (it was from the week before) and I will try it but thinking it might be even less tasty. But I have found a new you tube of a better way to fork it.
And since some seeds were sprouting when I opened the first one I have already planted it. My idea is that, if I perfect the cooking, it is a very easy way to have a pasta substitute.
I want tips for growing, storing, cooking and eating!

Okay, time to go and see what I can make of today. Yikes, they are just issuing another wind warning.

Cheers all

Hello from Christchurch all…thankful that we are are still Level 2 here and have not had to go into lockdown. Everyone here is a little on edge – waiting to see what the next week brings in terms of spread and levels.

Thank you for the lovely good wishes Cinque – yes the fasting is going well and definitely is feeling like it fits in well as a WOL. I used to think that the days I was not at work would really be tricky to fast…however I’ve done a fast day today and was not working and it’s been great. I think that now that I’m five weeks in to this WOE it has become almost routine and so doesn’t require the mental gymnastics that previously accompanied following it. I love the next day feeling – so good waking after a fast day feeling triumphant. Yah for the inch you have said goodbye to!!!

Gday – I’m amazed by your “collection” of freezers and fridges – it sounds wonderfully organised! I made the Zucchini cake and it was yummy. Obviously a very different taste and texture to regular cake but everyone in the family liked it. I can’t imagine making it particularly often but it always is good to have a recipe that is high in protein/good fats and low in sugar.

Happy birthday Neil! Your work in the community garden sounds very therapeutic and peaceful. I hope you see the fruit of your hardwork

Congratulations Anzac on the anniversary – one more til your 30th – do you have plans for next year’s celebration? Hahahaha – I had to laugh with you, Thin, over your research of the Fiji covid testing – that they can provide you with a ‘negative test’. I actually lived in Fiji for 8 years growing up (my family moved there when I was 10) and I can just imagine the wording! I hope you have a wonderful time there Anzac.

Charlie – yeah for 8kg gone over 3 months! Impressive

LJoyce – three chickens – yikes! You’ll have to get a bigger oven to cook more than that :O

Hope the upcoming weekend goes well for all.

Cinque, I love spaghetti squash. Delicious strands of yumminess. We used to buy it regularly in Perth and then, suddenly, it was never to be seen on the shelves again. I’m afraid I can’t help with your questions but I used to bake them cut in half lengthwise with a layer of bolognaise sauce under tin foil much like a stuffed marrow. The ‘spaghetti’ is so dense and just keeps on coming so I’d scoop out the remains and use it over several subsequent meals. These days, I make my bolognaise sauce with brown lentils. I don’t think I ever froze it but as for how to eat it – straight out of its natural shell! No class.

Hannah, great to know that you’re in the swing of this WOL now. I bet it was fun to spend some of your childhood in Fiji. Do you have any family members still living there?

LJ, good that the scar is healing well. That’s a lot of chicken eating.

Happy Birthday Neil. Like Anzac, I’m surprised that people (especially New Zealanders) would have the gall to nick products from the community garden. You could put up a camera trap and then, having identified the culprits, ask them how they enjoyed their zucchini. Thanks for the update on your boys, shame they don’t want to go with you to help you dig. Ah the scourge of technology.

Cinque, good op shop finds. I love beancurd skins too. Forgotten all about them. I’m fasting today a day early as the boat comes out of the water for one week on Monday and I arranged a pet-sitting gig nearby for five nights of it but the owner asked if we could also stay the night before she leaves – my Sunday FD. I didn’t want to chance it just in case she’s prepared supper.

I’m planning the next one for the following Friday thinking, when the lady returns that evening, I could reasonably prepare us all a meal comprising the FD chicken and bacon casserole (with a huge baked potato for her and OH) without entering into any protracted discussions about fasting. We spend the rest of that weekend in a hotel so no hope there.

I’m managing to stay under 59kg but only just.

Just posted and it went astray, so will coma back again later…..so frustrating
Turn

Just testing testing 123

Quick post as I have a full day of study ahead of me.

Just wanted to post some stats of my journey since the 28th June this year. Weight reduced from 82.3 to 68.1 (14.2kg down), BMI reduced from 30.2 (obese) to 24.9 (healthy range). Of the weight loss, 12.2 kg was body fat and 2.1kg was lean mass. Not concerned about the lean mass loss as that will increase as I continue strength training. So that’s 3.1kg to go to meet my first goal weight of 65kg. I can see that I still have some body fat to lose so once I reach 65, I will reset my goal to 62kg and then re-evaluate again.

Thanks for the link Cinque, I will try to listen this week.

Morning all

Gday, you’re a machine! Great work on the loss this year, I guess I managed to find the weight that you’ve lost.

My weight continues to be stubborn and not wanting to drop down to the double digits again. I have started a new regime yesterday that hopefully will help. I’m getting up early and taking my bike down to the gym, doing my strength training for 30-40 minutes before I start work, then taking my bike home at the end of the day. That on top of trying to be stricter with the less processed food, less sugar, no alcohol, more fruit+veg etc. Luckily it’s getting into the time of year where there is a bit more variety of fruit and veg in the supermarkets and we’re getting more growing in our gardens.

Well, got to get back to work. I hope you all have a great day.

Good morning everyone.

My eating last week was not great as I found it difficult to get back into my restricted low cal days after the family dinner on the Sunday. After several failed attempts to restart last week, I finally succeeded this Monday and am back to my strict regime. I still need to lift my game when it comes to exercise too, although I have managed a short walk this morning without getting more than lightly damp from the drizzle. I’ve been frustrated by the number of days I’ve made it carefully through to the evening, only to overeat then. I seem to have perfected snatching defeat from the jaws of victory!

Neil, I experienced something similar years ago when I got into weight training. My weight went up by several kgs, but I went down a whole size in clothing. I’d suggest you take weekly measurements in addition to weighing as you might find the same thing is happening.

GDSA, excellent work, given how many months you fought to find a path back to a lighter healthier body I’m so pleased to hear that you have succeeded.

Turn, lovely to hear how you are going. That crayfish festival sounds good – as long as you watch the creamy accompaniments the actual crayfish is pretty low cal.

Cinque, I hope you and your garden survived the hot day – the heat was fairly unpleasant here too. If you continue to get the SA weather, rain is coming.

Charlie, newly hatched chicks, how lovely. We always had chickens growing up and having new chicks was a delight. Hope your veggie patch survived the frost.
I also hope that your B&B guests have started to arrive by now and are enjoying being on the farm.

Thin, enjoy your do minding stint. I imagine it feels a little strange to have all the space of a house when you have been confined to a narrow boat for so long.

Hannah, I have soft spot for Christchurch. It’s one of very few places I’ve ever been where I thought “I could live here”.
I hope your local covid outbreak is now under control.

I have an appointment for a third covid vaccine dose tomorrow. Although the first two were AZ I apparently need to have Pfizer this time. Because I’m immune compromised, they are hoping that by having a third dose my antibody level will increase to a similar level of protection that most other people achieved with two doses. I’m glad to have it done now as our state borders lift at the end of the month and I really do need to be adequately vaccinated by then. We’ve been pretty isolated in SA and haven’t had any outbreaks that weren’t brought swiftly under control. It’s going to be a big mind shift here to “living with covid”. I think it’s time though.

I hope you are all having a good day. Take care.

It’s the kind of day that I’m glad I have no chocolate in the house.

Morning all,

I hope you managed to stave off the temptation Cinque.

Helen, Italian class sounds good, my brother is trying to learn Italian. He spent some time over there a couple of years back and I think he is pining to return.

Another day in the books yesterday, I’m getting there with my eating. Yesterday I had a banana, whey protein and psyllium husks after my morning workout, Avocado for morning tea, egg salad for lunch with a couple of kiwifruit, then roasted eggplant and cauliflower with couscous for dinner. The only slip was my sister-in-law dropped around some Indian sweets for Diwali so I ate a square of barfi.

Today is similar so far, my standard post workout banana, protein and psyllium husks, avocado for snack, lunch I have some salad with smoked salmon, and then for dinner we have some lamb chops with more salad and maybe some kumara.

I have managed to cut down the sugar this week but not eliminate it completely. Hopefully I can wean off it and next week be completely sugar free (except for the natural stuff in fruit)

Have a good one everyone, I hope to hear from you all soon, it’s been a bit quiet in here recently.

Greetings Everyone,
Thin, what an unusual experience with the neighbourhood, I guess having never lived near a town, I hadn’t thought that such a place could exist.
I can see why you will be glad to get back to your boat.
Neil, I have found that it’s not just the added sugar that matters, I have started down the path of pushing my body to keto, after watching Dr Mosely on how to push diabetes into remission, as my parents generation in my family that are still alive are full of it, and I don’t want to get it.
After eight days of no sugar, no carbs and limited low fructose fruit, I began loosing around 200-400 grams a day. I am planning to keep this up for at least 12 weeks.
Cinque, I hope your day got better, chocolate is definitely my downfall, non in this house at present either.
LJoyce, yes, loving our little chickens, they have already started to grow their wing feathers, and have nearly doubled in size in just over five days. There are some amazing personalities amongst them, there are three or four that when you put your hand into the brooder box they run up to your hand and peck at my gold wedding ring, very cheeky.
Sadly the frost bit the top of my big tomato, as the cover drooped onto it that night, he is now recovering, by sprouting below where the frost burnt through the stem, thankfully I hope they are now all gone as all the frost tender plants are now planted in the garden.
Lindsay, and Mr L, hoping that you are in the best place you can be, sending healing thoughts and prayers your direction.
Gday, that is an amazing loss, and your are to be congratulated, I can’t come close to that, I have lost 8kg since 27th of July, and OH is down 5.6kg since early August. Both of us are very happy.
Hello to others out there that might be reading behind the scenes, have a great weekend everyone, we will be doing cattle work if it is fine, calves need to be weighed for 200 day growth.
Cheers for now, Charlie.

Morning all.

Thin, I think tomatoes splitting is usually caused by lack of water, they’re thirsty little buggars. Begging at the table doesn’t necessarily mean that the dog is fed from the table. All dogs have FOMO when it comes to food. My parents dog is fed outside and put outside when they are having meals, but we dropped around some Diwali snacks to them last night and my dad started tucking into some murukku and the dog was staring at every bite 😉

Charlie, I don’t eat much fruit, a couple of gold kiwifruit a day to aid digestion (and because they taste bloody good) I’ve been adding a banana in the mornings when I’ve had a workout. Other than that, my downfall has been added sugar. If I cut that out I would be doing a lot better. I was on low starchy carb, high fruit and veg, meat and nuts when I first started on fast800 and managed to drop 24 kilos in the first 12 weeks, I don’t know why I’m struggling with willpower this time around.

I had a good ride last night. I started at the start of the harbour and worked my way around the edge of the harbour for 10km and then back 10km. There was a strong wind tunnelling down the harbour so on the way up I was struggling to average 20kph, on the way back I had it behind me and was flying at an average speed of 35kph. It was an exhilarating return ride.

We had some good news yesterday. Our new baskets showed up for the frisbee golf course we’re putting into the local park so this weekend we will be installing those, then in a few weeks we’ll start putting in the tee-pads. Hopefully we’ll have all the course finished before the Christmas Holidays so the local kids have another activity to keep them occupied.

Well have a good weekend everyone

Hello,
I need to lie down but I had to put in my tuppence worth about split tomatoes too. 😀
My understanding is the inconsistent watering goes: they dry out, then get a big water and split open.
I reckon the owner let them dry out by accident, gave them a big water and remembered to ask you to water them consistently… but damage done!

Hooray no-chocolate-in-the-house meant I had king oyster mushrooms and halloumi instead, not nearly as damaging. And I had a good day yesterday.

LJoyce, I do hope you have been able to have some lovely exercise.
My garden survived the heat okay, even the baby lettuces, and the huge rain was okay too, although the rust fungus is thriving on my broadbeans.

HK, thankyou for your lovely quick post, I saw it and appreciated it.
Thank you too, Neil.

Thin, so sorry it is such a drab neighbourhood, I hope you find some tiny delights among it all. The dog does sound funny.

Charlie hooray the tomato has found a way to recover, and cheers for you losing weight like a pro now.

Gdaym haha re the pizza oven. The garden sounds fantastic! Cheers re the lovely fermentation going on. I’m having mince and kimchi meatballs with veggies for my midday meal.

Lindsay, every day more good wishes heading your way xxx

Cheers everyone. I need to lie down before I eat and I am getting hungry! :0

Neil, Cinque and GDSA, many thanks for replying with the useful info about the tomatoes splitting. What you wrote Cinque does make perfect sense. Our host returns tonight but we’re staying until tomorrow. We spend the rest of the weekend at a (very basic) hotel. But it’s near the canal network so I’m looking forward to resuming long walks. It’s a FD for me today which reminds me to go to the garage to get the dinner from the freezer (there’s no indoor freezer of any description).

GDSA, wow, someone who’s even more of a Christmas grinch than I. DD is the only person we buy anything for and she requests only experiences and adventure, no ‘things’ to cart around the world. I completely agree with your sentiments on the shops with their irritating music pushing mince pies from flipping October. The saturation completely spoils any joy in what is, after all, a two day event (or one for CalifD). It’s funny how the climate change protestors never seem to want to address the two things that, in my mind, would make the greatest individual difference – mindless consuming and mindless breeding.

Morning all

Yes it has been very quiet here recently. I guess everyone is starting to get busy going into the silly season?

I had a good weekend. We got the new frisbee golf course put in and I had my first round on it yesterday. It’s a beautiful little course. We had a combined birthday party for my sister and I, first bbq of the season became it was such a nice day.

Back to work today, I hope everyone else is well even if they’re not posting

Have a great day everyone.

Haha Cinque I was about to post the same comment as you about the body changing and adapting to our food intake and therefore the need to constantly evaluate and change from what we have done in the past. Like you, what I did 4 years ago doesn’t work for me now, it’s a game of trial and error that’s for sure, the human body is one very smart piece of machinery.

Thin, we can be Christmas Grinch’s together. The only people I buy for are Mr Gday and Miss Gday and I will only buy something that they want or need, no surprise useless gifts. The same for my gift, it must be a practical item that I want or need.

I’m off to the gym shortly to help instruct a group of 11-17 year olds through a strength and conditioning program so bye for now.