View Profile  /  Photos  /  Videos  /  Blog  /  T-Friends

Mark's Blog

Understanding Carbs

Will banishing carbohydrate – rich foods like...bread, potatoes, and pasta help you to loose weight and keep it off? Proponents to low – carb diets think so and encourage people to replace all carbs with animal protein and fat. However, the low carb diets do not address the real issue when it comes to a healthy body: the quality of the carbohydrates that you choose. Carbohydrates are an essential part of a balanced, healthful diet. ...

January 7, 2009 | comments (2) | Daily Journal

It is time

 Bill say's.... "Together, we can make '09 our best year ever!  It starts by holding the intention in mind and in our hearts of making healthy changes in our lives so we can make a difference in the lives of others."That means us!Game on...Nothing but net! ...

January 5, 2009 | comments (3) | Daily Journal

All I Can Think About

Is about the show last night!I am in the best mood possible today! Hearing about Penny, who so deserves to win just puts me over the top. I don't know about anyone else, but I can see her "Glowing" right now. And I am 25 miles out to sea!So what did I get out of the show?1. Get connected and stay connected.I Promise I will be found here everyday, participating, contributing, supporting and studying!2. Specific Goals are a huge key!I hav...

January 2, 2009 | comments (2) | Daily Journal

Penny..Penny,,Penny

It was so wonderful listening in when Bill surprised Penny with the news. I don't know about anyone else, but I can't sit still in front of my computer for very long. Hearing about people successes is so different than reading about them. It seems to stir the motivation in me more. What a perfect choice!Great show Bill! Stoney...I am having a hard time staying "unconnected" with this site! Maybe I have a problem? OK..Hear it now......

January 2, 2009 | comments (2) | Daily Journal

Moving from "me" to "we"

This culture that Bill is nurturing includes everyone involved here at Transformation.com. I am witnessing it’s beauty everyday more and more. Moving from a “me” experience to a “we” experience, or a “me” mentality to  “we” mentality is perhaps one of the most challenging and difficult aspects of our Change. But it seems to me that this “road less traveled”, like in Robert F...

January 1, 2009 | comments (2) | Daily Journal

Thermogenesis is...

A gift!  Thermogenesis is the process by which the body generates heat, or energy, by increasing the metabolic rate above normal. This rise in metabolic rate is referred to as the thermogenic effect, thermogenic response, or specific dynamic action (SDA). Thermogenesis is activated by a few different mechanisms, including supplements, nutrition, exercise, and exposure to cold.   Among the nutritional activators, the various mac...

December 24, 2008 | comments (2) | Daily Journal

To me, Transformation means

When you can say, "You know, it was all fun but... I couldn't wait to get back to clean eating and working out again!" True transformation is reaching that point where what used to be "normal" - eating poorly and sitting on the couch - suddenly feels unnatural. When you realize that the things you used to dread the most (eating right and exercising) become the things you can't imagine living without, you’ve made a true t...

December 24, 2008 | comments (0) | Daily Journal

The Key is…

Having a destination, a flight plan and a compass.   Your destination will be unique to you. It is very important that you do not compare yourself with anyone else. Most likely no one will ever know the full reality of your situation. Everyone has their own challenges, their own bag of rocks, and their own baggage. The wonderful thing is that vision is greater than baggage!   The vision of a better life comes from you. When your d...

December 22, 2008 | comments (2) | Daily Journal

The flight of an airplane

Is, I believe, the ideal metaphor for my transformation.   Before the plane takes off, the pilots have a flight plan. They know exactly where they are going and start off in accordance with their plan. My plan was the picture that had not been taken yet. Bill said…”Take out another blank sheet of paper and draw a rectangle in the middle and describe that photo image you would love to see. And around that, write down a d...

December 14, 2008 | comments (4) | Daily Journal

Teach her

Who God is....    Why does your daughter need you to enlarge her faith in an understanding of God? Your daughter needs God for two reasons: She needs help and she needs hope. God gives help and he promises her that the future will be better!   No matter how influential you are in your profession, how wealthy or hardworking, you can only offer your daughter so much. You can’t protect your daughter from all pain and suffe...

December 10, 2008 | comments (4) | Daily Journal

Shanes TTV video

this blog only for friends

December 4, 2008 | comments (0) | Daily Journal

A lesson in humility.

It can be a wonderful gift.   Teaching humility as a father will demand more of you and is tricky. Humility doesn’t make sense unless it is modeled. If you want your daughter to love reading, you must read. If you want her to be athletic, go for a run. The same is true with humility. If you live it, she will get it. Remember, she is a dry sponge following you around, waiting to see what you think, feel, and do.   Humility is...

December 3, 2008 | comments (5) | Daily Journal

Fathers are …

  A daughters first Love.   A daughter identifies easily with her mother, but you are a mystery to her. You are her first love, so the early years of your relationship with her are crucial. The love you give her is her starting point. Everyman who enters her life will be compared to you; every relationship she has with a man will be filtered through her relationship with you. If you have a good relationship, she will choose boyfr...

December 2, 2008 | comments (6) | Daily Journal

Basketball season!

I am coaching my son's team this year. He is nine years old and excited to play at the Boys and Girls club. Try outs are today.I told him to practice the fundamentals!Passing - dribbling - shootingJust like here at T.com.Drink lots of water - eat Lean, clean and green - set short time goals and deadlines - and of course be grateful for what you have.  ...

December 1, 2008 | comments (3) | Daily Journal

Pointers for all Dads

Mothers should read this too!   Your daughter needs a hero (cont. from last blog)   1.     Make a plan. Your aspirations for your daughter will be clearest when she is young. When she’s an infant, you know with crystal clarity what you will expect from her: everything from what she will be allowed to say and do to whom she can date. Write it down now, and keep it clear in your mind and in hers. Teens love...

November 30, 2008 | comments (0) | Daily Journal

She needs a hero

Chapter Two. “She Needs a Hero”   My daughter is 14 years old and is a very big reason I am here, continuing with my transformation. Her name is Sabrina. We all want our kids to grow up healthy, be self sufficient, confident, and able to live productive and contributing lives. I am always studying how to get these results and make notes to myself as I learn. Hopefully my notes will help other parents as well. The book I am st...

November 29, 2008 | comments (2) | Daily Journal

Secrets for every father

My daughter is 14 years old and is a very big reason I am here, continuing with my transformation. Her name is Sabrina. We all want our kids to grow up healthy, be self sufficient, confident, and able to live a productive and contributing lives. I am always studying how to get these results and will use some of my next few blogs to make notes to myself. Hopefully my notes will help other parents as well. The book I am studying now is… &...

November 28, 2008 | comments (4) | Daily Journal

Strong Fathers, Strong Daughters

A book I am reading which deserves attention."Strong Fathers, Strong Daughters - 10 secrets every Father Should Know" I can not rewrite the who book here but can share the table of contents. The reason for me buying this book was because of my daughter who is 14 years old. The word "strong"in the title, by the way does not mean physical strength.I talked a little to Shane about this already recently. Chapter 1. "...

November 18, 2008 | comments (6) | Daily Journal

If I were Bill...

What would I look for?   What are the characteristics of a champion? This is a question that I have been asking myself.   So I made a small list of my thoughts.   I think he would want to associate himself with passionate people.  Energized people who know who they are.   I think he would want to see a lot of transparency in a champion. Someone who you could “read” very easily because of their openn...

November 18, 2008 | comments (9) | Daily Journal

Intensity

 Bill say’s …   “You see, it’s not so much what exercises we do but rather how we do them that matters the most. We must perform these exercises intensely to produce rapid results”.   This is from my last Blog…   “Remarkable as it may seem, these two scientific studies are just a couple examples of the growing body of scientific work which substantiates that people who regula...

November 17, 2008 | comments (3) | Daily Journal

My focus was challenged.

Bill say’s …       “Remarkable as it may seem, these two scientific studies are just a couple examples of the growing body of scientific work which substantiates that people who regularly participate in volunteer work, who have a service heart, and give their time and energy to helping others, are less prone to illness, depression, and they report a greater quality of life. They’re generally happier...

November 16, 2008 | comments (6) | Daily Journal

Blood test results

 Yes I have lost 15 pounds. Yes I have lowered my cholesterol from 215 to 178. Yes I lowered my LDL from 129 to 107. Yes my blood pressure is lower now though still on a watch list. Yes my Testosterone change too. It went up from 249 to 303! Who would have thought that could ever happen to a man soon to become 52?  But my new perspective on life is what is most impressing to me. “I am very lucky to be alive and healthy. Witho...

November 14, 2008 | comments (9) | Daily Journal

My Review

T1: Know Thyself, Where Thy Stand and Where Thy is Going I am a person who has a strong purpose now.  I’ve have a long way to go to get what I really want, but know what I must do to get there. I see myself traveling more, writing more and speaking with a level of confidence that was foreign to me just a short time ago. My levels of physical health, mental awareness and emotional stability are such where people take notice. That fe...

November 10, 2008 | comments (4) | Daily Journal

Hero's

  Bill say’s …   “And so today’s assignment is to invest a little time in learning from others, right here on the site. Be careful not to limit yourself by connecting with just a select few. This is an extremely positive, safe, and transforming environment which makes it a great place to make new friends every week while nurturing existing friendships.”   So I started to look around…and ...

November 9, 2008 | comments (3) | Daily Journal

We are an interconnected community

  Bill say’s …   “You see, this transformation is not a “fight.” It’s not a “battle.” It’s not even really a competition. At the beginning point, it might seem like it is these things but now that you‘re moving along in the process, you’re probably starting to have a shift in your perspective. Rather than competition, it’s about cooperation. It's about each of...

November 9, 2008 | comments (0) | Daily Journal

Caffeine

Bill say’s …   “Here’s the way I see it: When it comes to Transformation, you can only rise as high as your lowest habit. And only when we free ourselves of those habits can we ascend. So let’s get to work doing just that… right now. What do you feel is a habit or pattern that you need to overcome?” My lowest habit is refined sugar like I talked about in my last Blog. But Bill also asks us to ...

November 8, 2008 | comments (3) | Daily Journal

Refined Sugar

Bill say’s …       “An example of a low-level habit is “apathy addiction” (being lazy). Another is procrastination. That’s the… “I’ve been meaning to start eating healthier. I’ve been meaning to start taking vitamins. I’ve been meaning to add more intensity to my workouts and start challenging myself instead of just going through the motions.” low-level...

November 8, 2008 | comments (4) | Daily Journal

The 5 Key Questions

The 5 Key Questions  Bill say’s …   This presentation was all about what I call the 5 key questions. It’s a set of questions that prompt answers, which lift your awareness and provide insight that can help you successfully, transform. Q1: Where are you now? 
Answering this question is an essential step in the process of Transformation. In Body-for-LIFE, this question was answered with a before photo. In the...

November 7, 2008 | comments (0) | Daily Journal

Turn off the TV !

Bill say’s …   “It’s easy to see how unhealthy things like food, alcohol, cigarettes in our environment can negatively impact our physical health.  Yet the power of our environments is much bigger than that.  As we continue along in this journey we’re going to have to purify our mental and emotional worlds as well.  And again, what we’ll find, is that environments which are toxic to our...

November 7, 2008 | comments (5) | Daily Journal

Controlling our environment

  MEASURING SUCCESS by Dianne Orwig “Seems there’s no instrument on earth with the power to shift your mood from hopeful to heartbroken like the nasty bathroom scale. From the moment you step on you are at its mercy and mercy is rarely what you get in return. Whether you are a scale slave or a scale scared-e-cat, balance is the key to putting this beast in its place.” Bill say’s … “Very often p...

November 7, 2008 | comments (1) | Daily Journal

Learning is an active process

Bill say’s …   “The mind is, of course, an incredibly powerful processor of information, but what’s often overlooked is the fact that the mind is also a powerful creator of our experience. How we work with “Mind” makes or breaks us… literally. If we get up in the morning and start looking for things that are wrong with ourselves, and others, we’ll find it. On the other hand, if we look fo...

November 6, 2008 | comments (2) | Daily Journal

Being honest and accountable.

Bill say’s …   “Over the years, it’s become crystal clear to me that people can barely hear our well-intended words and advice about topics like this because what we do speaks so loudly. And so, through this Challenge, we have a great opportunity to simply make the way we are showing up in the world, and the way we live our lives, into our message to others. And what a powerful message it is when you break free f...

November 6, 2008 | comments (5) | Daily Journal

My Thank You Movie To You All!

I made a simple movie to say Thank You to all the people who have helped me start, then continue, and now help contribute towards the success of this program. How can you express enough gratitude? And to so many people?  I am just getting started...but please except my mini movie for now, as a beginning.   Love you all, Mark ...

November 5, 2008 | comments (5) | Daily Journal

New Goals!

Bill say's ...One of the most powerful ways to accelerate your transformation is by setting a strict deadline for when you’ll achieve certain results. And, to add even more fuel to the fire, it helps to have both a prize and penalty.   My old goals on my profile were…   Personal growth, earning respect by doing, radiating happiness and health. To keep growing as a supporter to those in need. I will practice the fun...

November 5, 2008 | comments (6) | Daily Journal

I have a Dream!

Yes we can, Yes we can, Yes we can! We have seen this example work. To have a certainty in one's mindset. To be committed and faithful. To work hard and be pro active with a specific plan.To focus and not give up.  All these things WILL GET RESULTS! Now its our turn! ...

November 5, 2008 | comments (2) | Daily Journal

What's the point?

 Bill say's ... "I was totally indifferent about the whole thing. I realized I didn’t even know why I was in the gym that day, or any day for that matter. I didn’t have any focus, no reason for being there really, no powerful purpose… no drive, no motivation." This was Bill before he got started. It is also something I can relate to very much. Having a purpose, a goal, or something to strive for, was what I ...

November 4, 2008 | comments (4) | Daily Journal

Please Vote!

Simply put...I have two patriotic things that I feel very strong about.The first thing is our very lucky right to Vote. And the second is our opportunity to get as mentally and physically FIT as possible so we can take care of each other and this wonderful country.We are so fortunate because we "GET TO" do it! ...

November 4, 2008 | comments (3) | Daily Journal

A new Baseline

If only I knew at the beginning what I know now.  Has anyone ever thought that? It is funny how like when first learn to ride a bike, you start with training wheels. Then Those training wheels come off. Then you practice for a while. Then your confidence grows and you go faster. Well I do not know if that is the best analogy. But I do appreciate what I know now. I have my new base line developing and will enjoy tweeking this change...

November 3, 2008 | comments (2) | Daily Journal

New Blood test coming soon!

Bill say’s …   “As sure as you’re reading these words on this page, right now, each and every one of those 75 trillion cells is degenerating and regenerating. For example, our entire skin is “recreated” approximately every four weeks; our skeleton every three months; and our blood supply every four months. Every second of every minute of every day, your cells and mine are completely transforming.&rdqu...

November 3, 2008 | comments (3) | Daily Journal

Today is a great day!

    I realize our reasons come first and our answers come second.  My reasons are my family, who mean the most to me. My wife always describes me as a person who is always thinking 5 years out.  What she means is that I create my expectations of the not immediate future. Then I map it out going backwards. It is a constant perspective of mine and is my own way of goal setting. But if it works, don’t fix it. Right? H...

November 3, 2008 | comments (3) | Daily Journal

Get Mad!

What does discipline mean?   It mean’s you are in charge!   Should you do something? Or must you do something?   I choose MUST!   What is your story? Or why can’t you get what you want?   We all have patterns or a comfort zone.  When some of us say “It’s to hard, or to far, or it takes to much time.” That stuff just gets me MAD.   I look back in my life and look at pa...

November 2, 2008 | comments (0) | Daily Journal

Transformation Assignment #2

Bill say’s …   “Overcoming our lower nature requires that we transcend the egoic pride, vanity, and denial. We do that by being brutally honest and confronting our fears and listening to our true feelings. So in this first photo and description, it’s okay to look at the worst possible scenario. A good ol' fashion egoic enema is what we are really going for. When you accept that the person in that photo and in tha...

November 2, 2008 | comments (1) | Daily Journal

Time well spent.

The end of the beginning.   “When that first (Body for Life) contest was over – I was awestruck by how many great people there are in the world who don’t even know they’re great.  They’ve been convinced they don’t deserve to look and feel better. So they’ve given up.”   “Okay, as you may know by now, the new Transformation Community is all about helping each other make ...

November 2, 2008 | comments (3) | Daily Journal

Halloween music.

Just so you know what music we played at our haunted house, it was...1. Thriller2. Monster Mash3. Jump in the line4. I want candy (very popular)5. King Tut6. Addams Family Theme 7. Ding Dong the witch is dead (very popular)8. Rock and Roll all night9. The witch Doctor10. Time Warp11. Purple people eater12. Ghostbusters13 Elvira14. Walk like an egyptian15. Who let the ghosts out ...

November 1, 2008 | comments (1) | Daily Journal

To Me,

Transformation means... When I say to my self after a holiday, (Like Halloween) "You know, it was all fun but... I can't wait to get back to clean eating and working out again!" True transformation is reaching that point where what used to be "normal" - eating poorly and sitting on the couch - suddenly feels unnatural. When you realize that the things you used to dread the most (eating right and exercising) become the thi...

November 1, 2008 | comments (2) | Daily Journal

Just a short story

Once upon a time, there lived a rabbit and a turtle. The turtle did not know the fact, but the rabbit loved the turtle. It was the rabbit’s precious and pure love, which nobody else knew about. One day, the rabbit saw the turtle and felt so much pain in its heart because of seeing the turtle self-reproaching itself for being too late very often. For being too late and slow in everything. The rabbit loved the turtle and wanted to give sel...

November 1, 2008 | comments (3) | Daily Journal

Predicting the future

The best way is...  TO CREATE the future!Are you hoping something will change...or are you making it happen.You control all of your circumstances.  Now lets take our next LEAP OF FAITH together.Follow Bill's assignments, and then do it again even better the second time! I believe in you!  ...

October 31, 2008 | comments (0) | Daily Journal

The best thing about candy is...

You get to give it away! So would you all agree that giving is better then receiving? I will be the headless man tonight (thats one way to lose weight). We are changing our Cafe into a haunted house for the kids in the town. Between 5 and 7 tonight, incase any of you are in the area, there will be a few hundred kids marching 2 by 2 through the dark and first annual FOG ISLAND HAUNTED HOUSE!...

October 31, 2008 | comments (2) | Daily Journal

Fat vs Muscle

A pound of fat weighs the same as a pound of muscle. It is easy to forget that. I was talking to someone at the gym the other day and mentioned my goal was to be at 190. I have been hovering between 191 - 193 for a long time. This friend of mine reminded me to not worry about losing it. Lifting or resistance training with weights will burn fat faster and hopefully replace it with muscle. So I changed my routine and set some new goals. I am lookin...

October 31, 2008 | comments (1) | Daily Journal

Ambition

It is a quality of successful people. Do something, anything, that works towards your goals.And refuse to stop!I have found that if I right notes by hand about lessons, I tend to retain and take action later on them more. If I type, then type some more, well thats fine. But writing seems different. I was in my car today and I pulled over to write some thoughts down. I remember kind of stepping back and watching my self write. I saw myself le...

October 30, 2008 | comments (1) | Daily Journal

Negativity

Any fool can criticize, condemn, and complain...and most fools do.But it takes character and self-control to be understanding and forgiving.A great person will show their greatness by the way they treat others. ...

October 30, 2008 | comments (3) | Daily Journal

Assignment # 1

Bill said...  "This Challenge to ‘Be the Change’ is about becoming a part of the solution (rather than part of the problem) to the ill health so many millions of men, women and now, even children, are suffering from at this very moment. I believe that we can each make a difference in this mission to transform the nation from worst to first. We do that by being the change. Only then can we authentically inspire others to...

October 29, 2008 | comments (5) | Daily Journal

Making Time

Memo to myself... 1. Make time for yourself2. Make time to organize the day and focus 3. Make time to meditate4. Make time to exercise5. Make time to imagine being where I want to be ...

October 29, 2008 | comments (3) | Daily Journal

Consider for yourself…

I hope these next few definitions and thoughts helps someone.   Consider for yourself…   Knowledge   The act or state of knowing; clear perception of fact, truth, or duty; certain apprehension; familiar cognizance; cognition.   Aggressively studying something again has sincerely excited me. Before I started here, my drive to seek out new information was at a low level. Not now! I had forgotten how fun it is to...

October 28, 2008 | comments (4) | Daily Journal

I jumped on the scale today!

I weigh 193 and my goal is 190. 3 more to go! ...

October 27, 2008 | comments (4) | Daily Journal

Socrates once said…

“Learning is remembering”   I remember being 19 years old, seeking out the Coast Guard and volunteering. At the dinner table one night I shocked my family and said I joined.     I remember not knowing what to expect when I volunteered and went to Boot Camp but had Faith.   I remember my leaders teaching me to keep focused every day.   I remember my daily activities were extremely scheduled and consi...

October 26, 2008 | comments (5) | Daily Journal

My letter home from Boot Camp

I was going through some of my Fathers old collections and odd things in a storage area he had. There was a pouch with some letters from a long time ago in it. Please let me share one with you all. I had just entered the United States Coast Guard Boot Camp in Cape May New Jersey. I was 19 years old and the date was 5/5/76. Dear Dad: "As my company commander would say...Everything must be  X&?%!#  Perfect!" "Wh...

October 26, 2008 | comments (2) | Daily Journal

It costs nothing.

But creates much.It enriches those who recieve, without impoverishing those who giveIt happens in a flash and the memory of it sometimes lasts forever.None are so rich they can get along with out it, and none so poor but are richer for its benefits.It creates happiness in the home, fosters good will in a businessand is the countersign of friends.It is the rest of the weary, daylight to the discouraged, sunshine to the sad, and Natures best antido...

October 25, 2008 | comments (1) | Daily Journal

Back on track!

I will be In my best physical health that I have been in a long, long time. I will be 190 lbs., 20 lbs of fat body weight, 170 lbs lean body weight. And all this by Nov 23rd!......My "Why" has grown now to include all of you. I can't wait to go to a marathon, a gathering, a cruise, or just lunch. I am getting better. Thank you all for your support. We are "Back on track together"....

October 25, 2008 | comments (3) | Daily Journal

Pizza Night

It has been months since a pizza has entered our house. My nine year old son has a friend over tonight for a "Sleep over". Their request for dinner was pizza. It smells soooooooo goooooooood!I declare tonight a free night. Back on track Early Saturday Morning...I Promise! ...

October 24, 2008 | comments (5) | Daily Journal

Remember, No free lunch

Have you hit a plateau?   Are you bored?   To get really good at this process of Bill’s, I believe we need to enjoy every simple little step.  Even if you must take one step back to take 10 steps forward like in my case.  A rhythm or momentum has been established and has helped me along the way, actually still is.   It feel’s good taking little paragraphs from the different assignments and embracing th...

October 24, 2008 | comments (2) | Daily Journal

Educate!

I Am Like my father before me, I am a constant student, whose love for the people I come in contact with is never ending.   Bill say’s…   “My belief is that YOU too are capable of far more than you may know. And my intention is to help you discover how truly incredible YOU are! As I've said before, I don't want your best... I want better than that. How about we aim for realizing God's best for every aspect...

October 24, 2008 | comments (0) | Daily Journal

Fill in the Blank

When I say to my self after a holiday...    "You know, it was all fun but... I can't wait to get back to clean eating and working out again!" True transformation is reaching that point where what used to be "normal" - eating poorly and sitting on the couch - suddenly feels unnatural. When you realize that the things you used to dread the most (eating right and exercising) become the things you can't imagine livin...

October 24, 2008 | comments (0) | Daily Journal

Overwhelmed Yet?

Have you noticed any impact with what you are doing here?   I can tell you that the fat layer between my ears is becoming thinner.   Bill say’s…   “When I sit down to meet with people who are contemplating transformation, within a few minutes, I can tell you just about exactly what they think about. ESP? Well, not exactly. It's more a matter of consciously listening to the words they gravitate towards. Th...

October 23, 2008 | comments (5) | Daily Journal

Why I like to move

It is great to study and learn new things.Wouldn't you agree?  Bill say’s…   “Okay, as you may know by now, the new Transformation Community is all about helping each other make healthy changes across the board: body, mind, heart and soul. For some this means breaking free from a lifetime of suffering from poor health and low energy.”   I have learned something about the Lymph system… &nb...

October 23, 2008 | comments (4) | Daily Journal

The Hand

This is for the Fathers out there! Bill say’s… “You see, this transformation is not a “fight.” It’s not a “battle.” It’s not even really a competition. At the beginning point, it might seem like it is these things but now that you‘re moving along in the process, you’re probably starting to have a shift in your perspective. Rather than competition, it’s about cooperation. ...

October 22, 2008 | comments (3) | Daily Journal

Pass it on!

Bill say’s…     “Here’s the way I see it: When it comes to Transformation, you can only rise as high as your lowest habit. And only when we free ourselves of those habits can we ascend. So let’s get to work doing just that… right now. 

   “What do you feel is a habit or pattern that you need to overcome? 
   “Most people know, at some level, what needs to ch...

October 22, 2008 | comments (1) | Daily Journal

This one is the Killer!

Everywhere I go, people are smoking cigarettes, drinking alcohol, using sugared down products, giving up trying, etc.  Bill say’s… 
”Make no mistake, the type of change that we’re looking to make isn’t easy. However, if we stay on course with our healthy eating, consistent and intense exercise, and if we focus on our vision and our purpose, this transformation becomes an absolutely stunning and life-changi...

October 21, 2008 | comments (2) | Daily Journal

There is no better judge, than when we judge ourselves.

Bill say’s… “One of the most powerful ways to accelerate your transformation is by setting a strict deadline for when you’ll achieve certain results. And, to add even more fuel to the fire, it helps to have both a prize and penalty. This is one of the reasons that the Challenge model I started back in the 90’s has worked so well for so many over the years – it requires a certain amount of work to be done wi...

October 21, 2008 | comments (3) | Daily Journal

You are a Winner!

  If you are reading this right now, then you are a Winner! That fact that we are all here together means we have something in common. We are human. We care deeply about one another. And we have a strong interest in growing ourselves in different ways. I just wanted to remind you how great you are! The fundamentals are probably the most important thing to me today. Remembering my goals, and being thankful for the opportunity t...

October 21, 2008 | comments (4) | Daily Journal

FUNDAMENTALS

My goals are to continue with personal growth, earning respect by doing, radiating happiness and health as I go through life. To keep growing as a supporter to those in need. I will practice the fundamentals of changing right here everyday. I WILL change my Physical health to 190 lbs., 20 fat body weight, 170 lbs lean body weight....

October 21, 2008 | comments (2) | Daily Journal

My study habits have changed

          Bill say’s … “For any journey to be successful we have to know where we are and where we are going. And that's what this assignment is all about (Assignment #1). It's time to see where you stand. We do this with a before photo (front), and also by painting a picture of your inner condition with a dozen words and phrase”           I remember feeling ...

October 20, 2008 | comments (1) | Daily Journal

Bill For President!

Bill said…   “America must make a transformation in its health and well being, and for that to happen, each one of us has to Be the Change – we have to transform our health and our well being. That is a huge aspect of my driving purpose and it’s something that’s easy for me to get passionate about. And so the reason I work hard at staying in shape by eating healthy and exercising consistently, and the rea...

October 20, 2008 | comments (1) | Daily Journal

Recognition

My daughter is on the front page of our local weekly newspaper. She had a soccer game the other day and unfortunately her team lost. As we walked back to the car, she was beating herself up because she thought she could have done better. (we all have been there!) Anyway, I suggested to shake it off and move on. Well the next day was a half day of school and I needed to pick her up around 11:30. I stopped first at the supermarket to get a few thin...

October 19, 2008 | comments (1) | Daily Journal

How can I contribute?

What is very important to me in this transformation is to increase my ability to contribute something or some how. I want to be healthy and make a difference in the lives of the people around me.   Bill say’s … “No matter what your transformation goal -- whether your aim is to successfully complete a Body-for-LIFE program or simply let go of some unhealthy body fat or if, like me, you're training for an endurance even...

October 18, 2008 | comments (0) | Daily Journal

What do you pay attention to?

If someone asks you a question…it is human to focus on an answer quickly in your head. But all of a sudden someone else asks you a question, and someone else…and so on. Our minds are designed to find answers. The people who are having the best results from Bill’s assignments are keeping his questions in focus and on their mind more, I believe.   Bill say’s… “Okay… now it’s time to make...

October 18, 2008 | comments (0) | Daily Journal

We all want to feel different.

What determines how we feel? I believe it is how we are directing our state of mind. Or you could say, how we are controlling ourselves.   Bill say’s… “When I look back at my first 'before photo' feelings and words like these come up, 'you have to be kidding me.' 'Going in the wrong direction.' 'Resisting God's Will.' 'Embarrassed.' 'Hooked on instant gratification and too lazy to do the real work to feel good.' 'Loos...

October 17, 2008 | comments (1) | Daily Journal

Our journey to True Self

Two types of self are commonly considered - the self that is the ego, also called the learned, superficial self of mind and body, an egoic creation, and the self which is sometimes called the "True Self". Bill Say’s… “We have to face our arch nemesis – the aspect of our being that causes the most trouble with our effort to make healthy changes for the better: the egoic* self. It’s this lower aspect of ...

October 17, 2008 | comments (2) | Daily Journal

“If you could, then why haven't you done that already?”

There is no short cut! Bill said… “The truth is, our physical form is a manifestation of our thoughts, feelings, intentions… our collective ‘inner/non-physical condition.’ To achieve a sustainable and truly healthy change on the outside, we have to do the work on the inside.”   You cannot fake this! You either do it or you don’t.   My story is not perfection, but certainly is progres...

October 17, 2008 | comments (2) | Daily Journal

A new employee at work today

When I went to work this morning I had a new employee to train. She is bright and eager to learn her job but has no experience. The first thing we did was introduce her to the rest of the staff and made her comfortable with her new environment. Then I chose someone who has been with us for a while, and asked her to be the new girl's "Mentor". She said "sure, but what exactly does that mean?" My reply was "teach her the th...

October 16, 2008 | comments (1) | Daily Journal

At the breakfast table today

My daughter asked me to sign something. "what is it?" I asked. Well it was some english paper that the parents are meant to read and comment on. I said sure, and started to read the paper. She expressed her self freely and wrote about her experiences playing soccer. Their were some negative and pessimistic comments along the two page typed paper. The teachers request was for the parent to comment and re phrase a negative description. I ...

October 16, 2008 | comments (3) | Daily Journal

What happens if I do not change?

I woke up this morning around 5:00 am with that question in my head. It hurt so bad to think that thought, I woke up out of a wonderful sleep. I admit I have mixed emotions about a lot of things. What should I do? When should I do it? Scheduling time takes away from something else I care about. My focus can be sharper! I will increase my will power to remain focussed on this process and goals! What has kept me from being more successful with all ...

October 16, 2008 | comments (0) | Daily Journal

My Daughters soccer game tonight

I'll keep this short and sweet. The example I show her by living a certain life style is a gift. Like Bill reminded us a few weeks back, "I get to" is the right phrase. I get to give her certain knowledge that was not given to me when I was 14. She is playing the striker position on her soccer team tonight. She is the only freshman on the varsity team. It is a home game and we are playing the next island over. For the next few years her...

October 15, 2008 | comments (0) | Daily Journal

If I could start over...

Knowing what I know now. Well in a way, I do. Everyday I get a chance to start all over. We are sure lucky for that opportunity. Set reasonable short term goals. Write down an action plan. Reward yourself when you make it happen. Etc, etc. I looked at my movies from the beginning. Wow, it really was not that long ago. But at that time I remember thinking about TIME and how It seemed like such a long commitment. Now I just salivate for each day. H...

October 15, 2008 | comments (0) | Daily Journal

It's not over until the Fat lady sings...

The great thing about that is there is no fat anything here. It's almost inconceivable to think of anyone who participates will be without change. I would expect that we all could say..."i could have done better". Well, by participating here we already have! It is funny that It took me so long to settle in here. I am getting to a point where I feel I can fly over everyones house and sprinkle some "Pixie Dust". Perhaps we can d...

October 15, 2008 | comments (4) | Daily Journal

Optimism verse pessimism

Ya know i am so envious when a group of people get together from this site and just spend some happy time together. As I read the forums and blogs I feel a sense of optimism, and even as I work out. But then as the day works on, a little pessimism comes into play. Perhaps it's human to go through that. Maybe it is just my blood sugar level. My right food, right amounts, etc has come a log way. My awareness is through the roof. It is just that I a...

October 14, 2008 | comments (1) | Daily Journal

The recent gathering of transformers in TN

"You'll never achieve real success unless you like what you're doing." Dale CarnegieI can feel the energy way up here in the North. A room full of people who like what they are doing and who they are hanging out with. I will go someday, somewhere to meet you all I hope. Great Job to all of you who made the effort to make it a successful visit together! ...

October 14, 2008 | comments (0) | Daily Journal

A Ben Franklin Quote

"Educate your children to self-control, to the habit of holding passion and prejudice and evil tendencies subject to an upright and reasoning will, and you have done much to abolish misery from their future and crimes from society."Ben Franklin once said that!There are many people I admire, and he is on the list....

October 14, 2008 | comments (0) | Daily Journal

The scorpion and the frog

This little scorpion is running through the forest, trying to get home before nightfall. He is young and scared of the dark and really not sure of his way. He comes to an opening in the forest and finds a big lake in front of his path. Far across the lake he can make out his home at a foot of a huge tree, but it is getting late and the little scorpion can't swim. The little scorpion sits down by the water's edge and tries to think of what to do. ...

October 14, 2008 | comments (0) | Daily Journal

Peter Pan returns from America

Whew...all that flying can give you a work out. Especially taking off. Talk about hitting a high point and giving it all you got, whew. But the neat thing was to be able to see things from a birds eye view. It's hard to take a step away from what you are doing, but I believe it is healthy. Looking at ourselves is what we did in the beginning. An outside perspective giving a critique. If you really , really did this, you probably felt a sense that...

October 13, 2008 | comments (1) | Daily Journal

Early Christmas shopping (Suggestions encouraged!)

So here I am cruising around with my son, killing time, having fun, and making a mental note of what things he got excited about. Christmas is coming up and I need a new list. Last years list is...well last years list. We are all older and wiser now. I certainly am. It is so amazing how much junk food and sugar filled items that are out there in the world. So any way, I was taking notes on what my family would want for Xmas. I know by November 23...

October 13, 2008 | comments (0) | Daily Journal

Just being Dad

My son came home from school on Friday with a letter from the Principle. It said he has been setting a great example for other students to follow. Always first to volunteer, help others with their assignments, uses his manners, and genuinely wants to do the right thing at all times. He must take after his mother. So I asked him if he would like to do something special to celebrate his wonderful work. We live on an island, so we decided to go to A...

October 12, 2008 | comments (2) | Daily Journal

We are all becoming ambassadors for Bill

Websters Dictionary says...Main Entry: am·bas·sa·dorPronunciation:\am-ˈba-sə-dər, əm-, im-, -ˌdȯr, -ˈbas-dər\Function:noun1: an official envoy ; especially : a diplomatic agent of the highest rank accredited to a foreign government or sovereign as the resident representative of his or her own government or sovereign or appointed for a special and often temporary diplomatic assignment2 a:...

October 12, 2008 | comments (1) | Daily Journal

“Keep on helping, keep on giving, and don’t hold back.”

  For this past week, the Dow fell just over 1,874 points, or 18%, its worst weekly decline ever on both a point and percentage basis. Wall Street lost roughly $2.4 trillion in market value during the week, according to losses in the Dow Jones Wilshire 5000, the broadest measure of the market.   I am a very lucky person. One of my responsibilities at work is to go from table to table in the Café and make sure each pers...

October 11, 2008 | comments (2) | Daily Journal

When I think of Paul Newman

  Well my Mom said (76 years young): “every woman during her whole life wanted to be with him”. My Dad would have said “every man he could think of would have been grateful to be similar”.  I think of Butch Cassidy and Cool Hand Luke.  Every time I went to the supper market to get a few things, I had to choose between brands. If I saw his face, I would by it. I always thought my purchase was helping oth...

October 10, 2008 | comments (0) | Daily Journal

Clarissa (rightlight) says...

 "Tell me about Mark": I am a 51 year old happily married man for 21 years. My wife and I are gifted with two wonderful kids. 16 years ago we started our own business called Fog Island Cafe. It is a small restaurant located on a small island off the New England coast. The island is called Nantucket. There are no bridges or tunnels to get to us. You must take a small plane or boat which keeps us isolated a little. The island is...

October 8, 2008 | comments (9) | Daily Journal

I am going to learn more about my "True Nature"

I find as I get my head clearer, I am asking better questions.   What am I going to do now? Where am I going to be...in 12 months? What will my life be like at that time?   All these questions are so much more exciting to ask now. Last spring time I was asking questions like..."Why Bother?"...or "Does it even matter?". Or I was just going through the motions of life like a pinball in a pinball machine. I was reacting...

October 7, 2008 | comments (2) | Daily Journal

My protein consumption has changed.

this blog only for friends

October 7, 2008 | comments (0) | Daily Journal

Why even bother.....

Bill says"  we can’t fix things by simply moving back and forth, side to side. Pseudo-solutions which move us laterally, from one ineffective solution to another are very much akin to rearranging furniture on the Titanic. If we could see from a higher perspective, we could, instead, be on the lookout for icebergs." For me to say "Why even bother..... ", is so far from the truth. Before I started this chang...

October 7, 2008 | comments (3) | Daily Journal

What I Am

this blog only for friends

October 5, 2008 | comments (0) | Daily Journal

There is a new Game in town!

Last night I joined a new club. It is a Platform Tennis Club. You play the game outside, In a screened in court. The court looks like tennis but a lot smaller. You do not win with power shots but need to move fast and think strategy every second. It is different and fun for my mind and body. Progress, Progress, Progress....

October 4, 2008 | comments (0) | Daily Journal

I was an emotional basket case!

On May 2 2008 My father pasted away after fighting cancer for 3 years. He lived alone and was 83 years young. This great man spoon fed me life lessons all through my life. He was a constant student and was always trying to teach me what he learned. He kept asking me "How is it going to happen Mark?". I did not know but made sure I was with him as much as possible so he would take my love with him. I was worried sick about the tumors ins...

October 2, 2008 | comments (4) | Daily Journal

I have made up my mind!

this blog only for friends

October 1, 2008 | comments (0) | Daily Journal

How much time did you spend in prayer and meditation this morning?

I have not and need to learn to focus on this more. I have so much to learn it is humbling. ...

October 1, 2008 | comments (1) | Daily Journal

Our reaction to our environment can...

When I was a young boy just becoming a man at the age of 13, my parents got a divorce. I went from eating Hostess cup cakes in the afternoon after school to realizing I need to take care of myself. For the next two years I would travel between Boston and New York, from My Dad's house to my Mom's. My Dad said "Get something to read on the bus". I picked one book that I ended up reading over and over again, highlighting words, phrases, an...

September 30, 2008 | comments (1) | Daily Journal

Gene fingerprinting tells us what?

this blog only for friends

September 30, 2008 | comments (0) | Daily Journal

Someone at the gym noticed my intensity

this blog only for friends

September 29, 2008 | comments (0) | Daily Journal

September 29, 2008 | comments (0) | Daily Journal

My daughters 14th birthday present

We went to a professional soccer game the other day in Gillette Stadium. This is where the New England Patriots play. My daughter likes soccer and we had never been to a pro game before. We'll she got the typical gifts like clothes and earrings and such. First let me say, she watches me like a hawk. Everything that I used to do was always wrong. The way I walked, The way I talked, the direction I went, etc. Ok, you get the idea. So we are killing...

September 28, 2008 | comments (3) | Daily Journal

I am becoming Fearless!

My wife and I were just talking about new opportunities that we see, and how to get there. It is so refreshing to think in those lines. I am finding my true self more and more with each day. My ability to abandon my past habits and addictions is getting stronger. I intend to RADIATE new possibilities today!...

September 27, 2008 | comments (5) | Daily Journal

By Nov 23rd I will be ...

this blog only for friends

September 26, 2008 | comments (0) | Daily Journal

It was my daughters 14th birthday yesterday.

 It was my daughters 14th birthday yesterday. I had a small slice of the Boston Cream Pie. Guilty, Guilty, Guilty!The pie tasted good, But at the same time the pie did not give me the same Joy that my memories have had in past birthdays. It is funny like something as simple as a piece of birthday cake. It does not "Do it for me" anymore. Even when I went to the store to buy the cake, I saw all that were available. My Mind was sayin...

September 26, 2008 | comments (1) | Daily Journal

How can I execute my day better?

When I wake up in the morning, I go to my basement to plan my day. My kids wake up about one hour later. So at that time, I am off and running so to speak. But what I map out and what really happens is not at a performance level that I wish. Through out the day things happen. At the end of the day I reflect as much as possible. My time management has come a long way. But I see so many people that are getting better results. I know my progress is ...

September 25, 2008 | comments (1) | Daily Journal

Writing in my journal has changed.

I remember in the beginning of the summer how hard it was to write anything. It did not matter what it was. But it was like pulling teeth. Through time, thoughts to share and writing has become easier. Who knows, perhaps someday I will become an author. I know I can do it. Do you ever think to yourself and say "there is so much I want to do, and not enough time". I have been guilty of that in the past. The 24 hours in my day are now mor...

September 25, 2008 | comments (0) | Daily Journal

Assignment # 12B

I find my self thriving at information more now. I am very "hungry" to learn more. What is great about this site is that there are so many Mentors, each in their own way. Someday soon I will become one too!...

September 24, 2008 | comments (1) | Daily Journal

Resting today

this blog only for friends

September 23, 2008 | comments (0) | Daily Journal

Watching myself vs not watching

this blog only for friends

September 22, 2008 | comments (0) | Daily Journal

Making people smile

I will be going into work today with the best attitude! It's Fun, Exciting and Rewarding. Getting people to smile and sincerely feel good is such a high. It is Free and contagious. I always have the energy to make this happen....

September 21, 2008 | comments (4) | Daily Journal

Assignment 12

I  am going on a road trip today to buy a new dishwasher, back to school clothes, kids presents and such and etc. What a perfect day to enjoy the gift of words. My note pad will be by my side, but my work out routine will be different today. Hey, did you hear the weather man's forecast for today? There is a big "Happy Front" moving into our area....

September 19, 2008 | comments (1) | Daily Journal

I am behaving differently in my environment

When Bill taked about our environment, I got a little stressed. I knew that my environment is not the healthiest. So what do I do? Not sure, but keep learning and asking questions. As I study here I can look back in time and in my mind. My behavior has changed. It is interesting to look back. My reactions to my environment are bringing diferent results. You don't see it day to day. My thoughts are consumed now with new questions to myself about e...

September 12, 2008 | comments (3) | Daily Journal

Assignment # 11

I had been fighting my whole life to stay the same. But of course I was not. Time waits for no one. Staying the same is not attractive anymore for me. What I want is to change my old addictions to new ones. Addictions that will help me grow into a more healthier person. I am willing to give up my Ego. I know now how little I really do know. So as I am learning this new behavior, I find myself getting a new "Addiction", which is studying...

September 11, 2008 | comments (2) | Daily Journal

So many people to make friends with

And so little time. I only have 24 hours in a day. Family first, Then I juggle work, personal promises and you all. The weather man said it is going to be a happy day today. I give that forecast a 100% chance....

September 10, 2008 | comments (2) | Daily Journal

I have new questions

It use to be that I would ask myself daily questions that I was familiar with. And I would get familiar answers. Now as I journey here with you all, I find myself realizing the real value of asking new questions. New questions make me think. New questions help me change. Pre supposition questions seem to suggest an answer and do not challenge me as much as ones with the answer which has not become clear yet. Our first assignment asked us take a p...

September 9, 2008 | comments (2) | Daily Journal

Reviewing where I am now.

this blog only for friends

September 8, 2008 | comments (0) | Daily Journal

My letter to Marty

Thank you for inviting me here. I feel I have some similar life styles as you. I think it was lesson # 7? Bill talks about our environment. You know, to be honest, that has been a hard challenge for me. But what I am doing now is creating my own environment in my head. No matter where I go or who I talk with I can always fall back to my safe environment in my head. What I mean is, People react to what is happening in the world and fly off the han...

September 7, 2008 | comments (0) | Daily Journal

It's been a great day and it is only half over!

Its interesting about Bills blog last night. I have not even worked out yet today and everything seems great. Just a few words from someone can send you off into a great direction. Can you imagine if we could fine tune this strategy? I think Bill has done it! I'll keep in touch. After 51 years I am to learning to write again. Have a great day....Mark...

September 6, 2008 | comments (1) | Daily Journal

I put Raisins in my Oatmeal Today!

In celebration of Bills's latest Blog, I put raisins in my oatmeal. I know, pretty silly but I feel a great weight has been lifted off my shoulders. Why is that? Let it be, Let it be, let it be is so comforting to me right now. You know the story about the rabbit and the turttle? I started this transformation a little late, a little under the gun so to speak, and wanted to make up ground. My intentions have just changed. Wow, with just a single B...

September 6, 2008 | comments (1) | Daily Journal

So no more mini movies for now

Bill says "Giving up the fight mean letting go of expectations, not making demands, dropping the pretense, the ego, the act, the disingenuous postures, all the inauthentic stuff."      I was making mini movies and having fun with this process of learning, but I do not want that to be considered "The ego" or "the act" or "inauthentic" caring thoughts. I just wanted to help people smile. So no ...

September 5, 2008 | comments (2) | Daily Journal

What one great thing would you dare to dream?

If you knew beyond a shadow of a doubt that you absolutely could not fail?   My answer is to get into the best physical shape I have ever been in. Contest or no contest, I can't help other people unless I am fit physically and mentally. So how about you guys? What is your one great thing that you dare to dream?...

September 5, 2008 | comments (4) | Daily Journal

Lesson # 7

this blog only for friends

September 4, 2008 | comments (0) | Daily Journal

What was your primary reason for accepting the Challenge?

My reason was this. I was losing my will or drive to make things happen. The day to day things that would happen to me were dictated by my environment. I needed my control back... How about you all?...

September 1, 2008 | comments (3) | Daily Journal

Labor Day Stats

Labor Day Stats. Weight  202Flexed Bicep 14Chest  43Belly  42 Waist  38 Thighs 22.5Calves 16  I am disappointed with my self. I can do better.  ...

September 1, 2008 | comments (0) | Daily Journal

84 days to go

What are you going to do between now and Nov 23rd? I can tell you that I am going to get more focussed! I have momentum now and it feels good. Why am I doing this? ...To show my kids what is possible!When is this going to happen?... Between now and Nov 23rd How is it going to happen? ... I see it clearly in my head first. PLan, Plan, Plan, then execute! I'll be back soon. ARE YOU WITH ME? ...

August 30, 2008 | comments (1) | Daily Journal

Reviewing where we are now.

I by nature enjoy doing this. I feel like you all are an extended family of mine now. Everyone helps each other with encouragement, insight, and personal perspectives. I am so humbly grateful to be here. So as I see my self and think today what I need to focus on mostly today is my timing of when I consume either food or beverages. That is my main goal today. Hope about you guys? What are you going to do today?...

August 29, 2008 | comments (1) | Daily Journal

Spirituality

I am coming home from a four day trip. My Father in Law was put to rest as my Wife, children and I participated in A very traditional catholic wake & funeral. Being one of the pall bearers, I felt so proud of carrying him. He was a decorated WW2 Air Force Pilot. An Honor Guard blew "Taps" at his grave and all I could think of was the lessons he taught me. He was always thinking of others and helped where ever he could. Give, give, g...

August 27, 2008 | comments (4) | Daily Journal

My first Right Light was Today

Delicious and with no SUGAR. Thats what I,m talking about....

August 22, 2008 | comments (0) | Daily Journal

Fathers

My father passed away on 5/2/2008 after a three year long fight with Cancer. My wife's father just passed away last night after a long fight with Alzheimers. These great men taught me so much. But I have so much more to learn. I miss them. On my desk I have a book called "Strong Fathers, Strong Daughters, 10 Secrets Every Father Should Know". It's a great book.Mark ...

August 19, 2008 | comments (2) | Daily Journal

I am going to help people smile today!

I intend to help people smile today. How about you?...

August 18, 2008 | comments (4) | Daily Journal

Stress to Stress

My essential first move will always be to “reboot” my body and mind together.Shawn Phillips latest book is my next thing to read.I am a constant student!   ...

August 17, 2008 | comments (4) | Daily Journal

Free days are less attractive now

I live in a popular vacation spot and have had house guests for the past two weeks. The last one leaves today and I love them all. Distractions (good and bad) will always be part of everyday life and I realize that. Owning my own business has taught me many things. One thing is that you can squeeze 25 hours of work into one day. But not planning my day and allowing enough personal time to focus on my transformation actually hurts my family and bu...

August 14, 2008 | comments (1) | Daily Journal

My 13 year old Daughter (going on 30)

My wife and I have two great kids. A nine year old son and a thirteen year old daughter. It's interesting to be a big influence at this point in time of my kids life. There body's and mind are changing so fast. Looking at them each day builds my resolve to "set the example". Spending time with you all, right here blogging, helps me keep on track. I am so grateful that you are all here doing what ever you do. And if I can help you with a...

August 12, 2008 | comments (1) | Daily Journal

Learning the benefits of a journal

Putting my thoughts into words on a page is not my strongest characteristic. Usually I just right down statistics, or a few words for what ever I am doing. Well if I am to be the change... writing my thoughts is a great place to start. ...

August 10, 2008 | comments (2) | Daily Journal

Mark

Categories

Uncategorized (0)
Daily Journal (142)
Daily Excercise (10)