A Treat, Not a Trick: Staying Healthy and Happy This Halloween

 Halloween is a magical time of year—full of spooky costumes, carved pumpkins, and, let’s be honest, copious amounts of candy. While it’s a holiday meant for fun and indulgence, it doesn't have to completely derail your family’s healthy habits or your own wellness goals. With a few simple "tricks," you can navigate the season without the "treats" turning into trouble.

Begin by filling up. This is the golden rule for both kids and adults. Before heading out to trick-or-treat or attending a party, make sure everyone eats a well-balanced meal rich in protein, fiber, and healthy fats. Think of a chili with whole-grain bread or a veggie-loaded chicken stir-fry.

A satisfying dinner prevents two key issues.  First it prevents over snacking since full  tummies are less likely to raid the candy bags while walking the neighborhood. Second, stable blood sugar levels help you resist the urge to overindulge later in the evening.

The biggest challenge isn't the single night of Halloween, but the days and weeks that follow. Instead of trying to enforce a strict "no candy" rule—which often backfires into binging—teach and practice moderation. Before the trick-or-treating begins, talk to your kids about the plan. Perhaps they can choose 2-3 favorite pieces to enjoy on Halloween night, and the rest will be rationed.

 Use the excess candy as a teaching moment. Let your children pick their absolute favorites, and then "buy back" the rest with a fun prize, a trip to the movies, or money. Many dentists’ offices also run candy buy-back programs that donate to troops overseas.  Once the favorites are separated, store the stash in an opaque container, perhaps on a high shelf or even the freezer. Out of sight, out of mind is a powerful defense against mindless munching.

Halloween is actually a fantastic opportunity for movement! Ditch the car and walk your trick-or-treating route. It’s a great way to log some extra steps, burn off some energy, and enjoy the festive neighborhood decorations.

If you’re hosting a party, plan activities that get everyone moving. A "Monster Mash" dance party, a costume parade, or a spooky scavenger hunt are all great ways to ensure the evening is focused on fun, not just food.

If you are the one handing out treats, consider non-food alternatives. Stickers, glow sticks, temporary tattoos, bubbles, or fun pencils are often just as exciting for kids, and they are a lifesaver for children with food allergies. Look for the Teal Pumpkin Project—a sign that a house offers non-food treats. If you must hand out candy, opt for smaller "fun size" portions or less-sticky options like plain dark chocolate, which clears the mouth quicker and offers a few antioxidants.

Remember, Halloween is one day. The key to staying healthy is not perfection, but a mindful approach. Enjoy a piece or two of your favorite candy slowly and mindfully—savoring the flavor rather than just gulping it down. By prioritizing a healthy meal beforehand, getting active, and planning for moderation, you can enjoy all the spooky fun without the health scares. Happy haunting!  Let me know what you think, I'd love to hear.  Have a great weekend.

Setting Up Your AI Generated Workout.

 The world of fitness can be overwhelming. With countless exercises, endless conflicting advice, and the constant pressure to "do it right," it’s easy to feel lost before you even lift a dumbbell. But what if you had a super-smart assistant that could cut through the noise, understand your unique needs, and craft a workout plan specifically for you? Enter AI technology – your new secret weapon for building effective, personalized, and progressive fitness routines.

Gone are the days of generic routines found in magazines. AI allows you to move beyond one-size-fits-all and embrace truly intelligent personalization. Here's how you can harness AI to design your ultimate workout plan:

Step 1: Choose Your AI Fitness Platform

The first step is to select an AI-powered fitness app or platform. The right platform depends on your goals and budget. If you are interested in strength training look at apps like  Fitbod, Caliber, or JuggernautAI excel at calculating muscle fatigue, recommending progressive overload, and optimizing sets and reps based on your performance and available equipment. On the other hand, if you are interested in using your body weight and/or doing HITT -  Freeletics is a prime example of an AI coach that creates dynamic, personalized routines using minimal or no equipment.  

If you'd rather use some type of hybrid coaching look at services  like Future pair you with a human coach who uses AI-generated insights and plans to provide highly personalized and accountable training. Should you prefer focusing on your form with real time feedback, consider smart home gym systems  like Tonal or Tempo use computer vision to analyze your form in real-time, correcting your movement on the fly to prevent injury. Choose a platform that aligns with your primary fitness modality and equipment access.

Once you’ve chosen your platform, you must feed the AI the essential information it needs to understand you. They might need you to list your goals.  Be specific! Do you want to lose weight, build muscle, improve endurance, or enhance general fitness? You'll need to input your current level of fitness.  Are you a beginner, intermediate, or advanced?  Do you have any injuries, chronic conditions, or physical restrictions the AI needs to be aware of. Are you in good health?  

It might also need to know what type of equipment you have available for use.  Do you have a full gym, a few dumbbells at home, or just your body weight?  The last factor is your time commitment.  How many days a week can you work out, and for how long each session? The more detailed and honest you are here, the better the AI can tailor your plan.

Many AI fitness platforms seamlessly integrate with smartwatches and fitness trackers (like Apple Watch, Garmin, or Whoop). This is where the magic truly begins. By connecting your devices, the AI gains access to real-time, objective data like your heart rate variablity or HRV.  This is a key metric used for  assessing recovery and readiness for strenuous workouts.  

What is the quality of sleep so AI can understand  your body's nightly repair status. It will also want to know your activity level so it can calculate your total daily energy expenditure and necessary rest. This continuous data stream allows the AI, such as that found in apps like Fitbod or the Peloton app’s AI features, to make smarter, more dynamic adjustments to your plan.

Once your initial plan is generated, your job is to show up and engage with the AI.  Be sure to follow the plan while completing the sets and reps prescribed. Always track your performance by logging your  weights, reps, and perceived effort (RPE).  Don't forget to provide feedback to your AI program. Did a workout feel too easy or too hard? Was an exercise uncomfortable? Your subjective feedback helps the AI fine-tune its recommendations.

This feedback loop is the core strength of AI training. If you crush your last deadlift session, the AI will intelligently increase the load for your next one. If your recovery data (from a linked wearable) is low, the AI might suggest an active recovery session instead of a high-intensity workout. This ensures your plan is constantly evolving, preventing plateaus, and keeping you on the fastest route to your goals. The future of training is here, and it's built around your data.  Let me know what you think, I'd love to hear.  Have a great day.

Your Next Workout Buddy Might Be AI: The Rise of Intelligent Personal Training

The fitness world is constantly evolving, with new trends emerging to help us achieve our health goals. While wearable tech and hybrid workouts have paved the way for more personalized experiences, a new frontier is rapidly gaining traction: AI-powered personal training. This isn't just about following a pre-set video; it's about artificial intelligence stepping in to create truly customized workout plans, provide real-time feedback, and scale personalized training options like never before.

Gone are the days when personalized training was exclusively for the elite. AI is democratizing access to tailored fitness guidance. Imagine having a "coach" that understands your body, your goals, your limitations, and even your mood, adjusting your regimen on the fly. That's the promise of AI in personal training.

At its core, AI-powered personal training leverages sophisticated algorithms to analyze vast amounts of data. When you start with an AI fitness platform, you typically provide information about your fitness level, health conditions, goals (e.g., weight loss, muscle gain, endurance), available equipment, and time commitment. This initial data forms the foundation of your personalized profile.

But it doesn't stop there. As you engage with the platform, the AI continuously learns from your performance. Wearable devices feed it data on your heart rate, calories burned, sleep patterns, and even stress levels. During workouts, integrated sensors or computer vision technology can track your form, reps, and sets. If you’re struggling with a particular exercise, the AI notices. If you’re excelling, it registers that too.

One of the most exciting aspects of AI training is its ability to provide real-time feedback. Picture this: you're doing squats, and your AI coach, through an app or smart display, points out that your knees are caving in slightly, offering a visual cue or a verbal correction. Or, if it detects you’re consistently hitting your reps with ease, it might suggest increasing the weight or reps for the next set, or even introduce a more challenging variation of the exercise. This dynamic adaptation ensures that your workouts are always optimized for progress, preventing plateaus and minimizing the risk of injury.

The traditional model of personal training, while highly effective, is inherently limited by a trainer's time and capacity. AI shatters these limitations. It can simultaneously manage and personalize training plans for thousands, even millions, of users. This scalability makes personalized fitness guidance accessible to a much broader audience, often at a fraction of the cost of a human trainer. For fitness businesses, it means they can offer high-quality, individualized programs without significantly increasing their overhead.

While AI personal training is incredibly powerful, it's important to view it as an enhancement, not a complete replacement for human interaction. For complex health conditions or specific athletic training, the nuanced expertise of a human coach can still be invaluable. However, for the vast majority of people seeking to improve their general fitness, lose weight, build strength, or simply stay active, AI-powered platforms offer an unprecedented level of personalization and effectiveness.

As AI technology continues to advance, we can expect even more sophisticated features: predictive analytics that anticipate potential injuries, highly immersive virtual reality workouts with AI coaches, and even more seamless integration with our daily lives. The future of fitness is intelligent, adaptable, and incredibly personal, making our journey to a healthier self more efficient and engaging than ever before. It's time to welcome your new AI workout buddy.  

Just to let you know, I was off traveling to a place where internet was kind of spotty so didn't get my blog taken care of there so I'm back and should be good for most of the rest of the year.  Let me know what you think, I'd love to hear.  Have a great day.

The 5-Minute Morning Reset: Tiny Habits for a Productive Day

Ever feel like your morning starts at a chaotic sprint, leaving you playing catch-up all day? Most of us do. But the secret to a highly productive and less stressful day isn't about waking up an hour earlier; it's about mastering the first five minutes.

By implementing a simple concept called habit stacking, you can leverage existing routines to layer in tiny, powerful actions that mentally and physically prepare you for the day ahead. This isn't about monumental change; it's about a 5-Minute Morning Reset that switches your brain from "sleep mode" to "focus mode."

Habit stacking is a strategy where you pair a new habit you want to adopt with an old habit you already do. The formula is: “After [CURRENT HABIT], I will [NEW HABIT].” This eliminates the need for motivation, as the old habit acts as the trigger for the new one. Instead of fighting your natural inertia, let your routine do the heavy lifting. Here’s how to build your own five-minute reset sequence.

During the first minute, look at hydrating yourself while being grateful.  Your current habit might be walking to the kitchen or the sink first thing but replace it with drinking a full glass of water while mentally naming one thing you are grateful for.  Rehydrating your body immediately boosts energy and brain function after hours of sleep. Pairing this with a moment of gratitude anchors your mind in positivity before the day's stress can creep in. Keep a glass or water bottle by your bedside to make this step automatic.

For the second and third minutes, enjoy a morning coffee or tea with some sort of learning.  Instead of waiting for the coffee to brew or the water to boil, begin listening to a quick 2 minute summary of news or a short educational podcast clip.  

 You’re already standing there waiting, so use that dead time! Instead of scrolling social media (which primes your brain for distraction), consume content that is either informative or calming. This sets a tone of intentional learning or awareness for the day. Alternatively, use this time to read just one page of a physical book.

For the 4th and 5th minutes, get dressed, use the restroom or brush your teeth while mentally revising the  single most important task (MIT) you need to accomplish that day. You use the simple act of preparing your appearance to prepare your focus. By mentally naming your MIT, you create a clear priority and eliminate the friction of trying to decide what to do first when you sit down at your desk.

The brilliance of the 5-Minute Morning Reset is its low friction. These habits are tiny, they piggyback on routines you already own, and the entire sequence takes less time than scrolling Instagram. You don't need a huge block of time, just five minutes of intentional, stacked actions to shift your mindset from reactive to proactive, paving the way for a truly productive day. Give it a try—your future self will thank you.  Let me know what you think, I'd love to hear.  Have a great weekend. 

Stretching Smarter, Not Harder

Stretching is a fundamental component of fitness, often viewed as either a tedious obligation or a relaxing cooldown. But to unlock its real benefits and prevent injury, you need to understand the right time to stretch and the crucial difference between its main forms: static and dynamic.

The primary reason to incorporate stretching into your routine is to improve flexibility and range of motion (ROM). When muscles are tight, they limit the extent to which your joints can move. Over time, this restricted ROM can lead to injury prevention.  Muscles that can move through their full ROM are less likely to be strained or torn during sudden movements.

It can help improve performance since better flexibility allows for more efficient movement patterns in sports, whether you're performing a deep squat or swinging a golf club. It can also reduce soreness because stretching  increases blood flow to the muscles, which helps flush out metabolic waste products and can reduce post-exercise muscle soreness (DOMS).  Finally, it improves posture.  Stretching tight chest, hip flexor, and hamstring muscles can help correct postural imbalances often caused by long hours of sitting.

The common mistake most people make is doing long, sustained stretches (touching your toes for 30 seconds) before a workout. This is where the distinction between the two main types of stretching becomes vital.

Dynamic stretching is composed of controlled,  rhythmic movements that prepare your muscles for activity by gradually increasing reach and speed. Examples include leg swings, arm circles, lunges with a twist, and torso rotations.

Dynamic stretching is better for warm-ups since it  increases blood flow, raises core body temperature, and activates the nervous system. Studies show that a proper dynamic warm-up can actually improve strength and power output immediately before exercise. Crucially, it does this without weakening the muscles, which static stretching can do.  The best time to do it is before any workout. Use it as the final five minutes of your warm-up routine.

On the other hand, static stretching is better for your cool down.  Static stretching is where you hold  a stretch position for a sustained period, typically 20 to 30 seconds, where you feel a gentle pull but no sharp pain.  It is better for cool downs because the goal  of static stretching is to lengthen the muscle and increase long-term flexibility. Done when the muscles are already warm (after exercise), it's the safest and most effective way to improve your overall ROM without risking injury. Holding static stretches before exercise has been shown to temporarily decrease muscle strength and power, making it a poor choice for a warm-up. The best time to do it is after  your workout, or completely separate from your workout (e.g., as part of a bedtime routine).

In short, think of it this way: Dynamic stretching is movement-based and prepares you to move; static stretching is held and improves how far you can move. Stick to this rule to maximize your performance and minimize your risk of sitting out due to an unnecessary injury. Let me know what you think, I'd love to hear.  Have a great day. 

Walk, Run, Repeat: The Power of the "Run-Walk-Run" Method

If the thought of running a long distance fills you with dread, or if you've tried running before only to quit due to injury or exhaustion, there's a highly effective, accessible, and scientifically backed approach you need to know about: Run-Walk-Run.

This strategy, popularized by Olympic runner and coach Jeff Galloway, is exactly what it sounds like: alternating short segments of running with equally short, active walking breaks. It's not just for beginners; it's a game-changer for seasoned runners, marathoners, and anyone looking to boost their fitness without the burnout.

The magic of the Run-Walk-Run method lies in how it manages fatigue and muscle damage. When you run continuously, your fast-twitch muscle fibers begin to fatigue quickly. This forces your form to degrade, leading to more impact stress on your joints and a higher risk of injury. The brief, scheduled walking interval provides a crucial micro-recovery period.

What is it called? This specific approach is widely known as the Galloway Method (named after its founder, Jeff Galloway). The overall concept falls under the umbrella of Interval Training, where periods of high-intensity effort (running) are interspersed with periods of low-intensity recovery (walking).

During the walking segment your body starts clearing the metabolic byproducts (like lactate) that contribute to muscle fatigue. The impact forces on your joints are significantly lower, reducing the cumulative wear-and-tear associated with continuous running. Finally, you save energy (glycogen) and postpone the onset of total exhaustion, allowing you to cover greater distances feeling stronger.

Simply put, the walking breaks are strategically timed to give the running muscles a break before they hit a wall, allowing you to maintain better form and finish stronger. The Run-Walk-Run method is incredibly versatile, but it’s particularly beneficial for three main groups.

 If you’re starting from scratch, this method makes running approachable. You might begin with 30 seconds of running followed by 60 seconds of walking. This builds endurance gradually, minimizing soreness and psychological dread.

 Experienced runners use this strategy to drastically reduce fatigue in the later stages of a marathon. Many runners who previously struggled to maintain pace in mile 20 find that scheduled walk breaks allow them to run the final miles faster than they could have running continuously. It’s a smart racing tactic.

 For those with sensitive joints (knees, hips, shins), the lower total impact of this approach is a lifesaver. By replacing a portion of the high-impact running with low-impact walking, you enjoy the cardiovascular benefits of running with a significantly lower risk of common overuse injuries.

Starting is easy: simply decide on a ratio based on your current fitness (e.g., Run 1 minute/Walk 1 minute, or Run 4 minutes/Walk 30 seconds) and stick to the schedule—don't wait until you feel exhausted to walk! By embracing the walk, you unlock better, longer, and more sustainable runs.  Let me know what you think, I'd love to hear.  Have a great day.

Delicious and Healthy Ways to Stay Hydrated

We all know the mantra: drink water. While plain H₂O is the gold standard for hydration, relying solely on it can feel monotonous. The good news is that you don't have to force down gallons of colorless liquid to meet your daily fluid needs. Hydration isn't just about water; it's about the total fluid intake and, critically, the electrolytes that help your cells absorb and use that fluid.

If you're looking to mix things up and make hydration a more flavorful and enjoyable part of your day, here are several healthy, effective alternatives that go far beyond a simple glass of water.

Consider adding foods to help hydrate you since up to 20% of your daily fluid intake can come from food—and these foods are often packed with vitamins, minerals, and fiber, giving you a double health boost. Add cucumber and celery into your diet because these vegetables are over 95% water. Slice them up for a snack or add them to salads for a crisp, refreshing, and highly hydrating crunch.  Don't forget watermelon and strawberries since these fruits are 90-92% water. They also provide natural sugars for energy, Vitamin C, and antioxidants.   Even bell peppers—especially the red and green varieties—are highly underrated hydrators, containing around 92% water. Eating a salad or a bowl of fruit is a delicious way to hydrate your body while boosting your nutrient profile, offering a better bang for your buck than plain water alone.

If you don't like flavored water, think about adding flavoring.  The main reason people avoid water is a lack of flavor. Instead of reaching for sugary sodas or "flavored waters" loaded with artificial sweeteners and dyes, make your own healthy infusions. Match mint with lime as it is a  classic combination that is incredibly refreshing and can aid digestion.  Or perhaps cucumber and lemon which is a spa favorite that gives a subtle, clean flavor without any sugar.  Finally, think about berries matched with basil.  Muddle or crush a few strawberries or raspberries with basil leaves for a unique, subtly sweet, and complex taste.

The beauty of infused water is that you get all the hydration of water, a hint of flavor, and zero added calories or artificial ingredients.

If you're looking for a post-workout recovery drink, skip the artificially colored sports drinks. Natural coconut water is a fantastic source of electrolytes, especially potassium, which is crucial for muscle function and balancing fluid levels.  While it does contain natural sugars, it’s generally much lower in sugar and calories than most processed juices or sports beverages. Just be sure to choose a brand with no added sugars or artificial flavors.

In cooler months, sometimes a warm drink is more appealing than cold water. Herbal teas—like chamomile, peppermint, or hibiscus—are excellent ways to stay hydrated. Unlike black or green tea, most true herbal "teas" are naturally caffeine-free. Since caffeine is a mild diuretic (meaning it can increase urination), opting for herbal varieties ensures you are maximizing fluid retention. Enjoy them hot or iced, without any sugar, for a calming, flavorful, and hydrating beverage.

Want something different, think of using smoothies and clear broths. Smoothies have you blending  fruits, vegetables (like spinach), and a liquid base (like unsweetened almond milk) results in a thick, delicious drink that is highly hydrating and nutrient-dense.  If you don't like smoothies, look at having broths and soups. A warm vegetable or bone broth not only provides significant fluid but also delivers vital sodium and other electrolytes, which are particularly helpful when recovering from illness or after an intense sweat session.  Remember, not all soups have to be warm.  There are multiple soups out there that can be eaten cold.  

By diversifying your intake to include these healthy foods and beverages, you can easily meet your hydration goals while adding variety, flavor, and a significant nutritional boost to your diet. Hydration is key to energy and vitality, and it doesn't have to be boring!  Let me know what you think, I'd love to hear.  Have a great weekend.

Heart Health: The Core of Your Well-Being

Heart health is a state of well-being where your heart and the entire cardiovascular system function optimally. It's not just the absence of disease; it's the efficient operation of your heart, arteries, and veins, which are responsible for pumping and delivering oxygen and nutrients to every cell in your body. When your heart is healthy, it beats at a regular rate, your blood pressure is within a healthy range, and your arteries are clear and flexible. This enables you to live an active, full life with a reduced risk of serious conditions like heart attack and stroke.

Your heart health is determined by a combination of factors, including your lifestyle, genetics, and various medical measurements. Doctors assess heart health by looking at  several key indicators.  First is blood pressure. Blood pressure  measures the force of blood against your artery walls. A healthy reading is typically less than 120/80 mmHg. High blood pressure (hypertension) is a major risk factor for heart disease.

Next is by looking at the cholesterol levels. Cholesterol is a waxy substance in your blood. You have LDL (low-density lipoprotein), or "bad" cholesterol, which can build up in arteries, and HDL (high-density lipoprotein), or "good" cholesterol, which helps remove it. A healthy balance is crucial.

Other factors include blood sugar levels because high blood sugar, or diabetes, damages blood vessels and nerves over time, increasing the risk of heart disease. In addition, you need to look at body mass index (BMI) and your waist circumference.  These measurements assess whether your weight and body fat distribution put you at risk. Excess weight, especially around the abdomen, is linked to heart disease. You also should think about your lifestyle factors. Your doctor will also consider your diet, exercise habits, smoking status, alcohol consumption, and stress levels.

You might wonder if you can reverse your heart issues. The short answer is yes, in many cases, you can reverse or significantly improve poor heart health. While you can't change genetic predispositions, you have immense power over the lifestyle factors that contribute to cardiovascular disease. The human body is remarkably resilient, and a proactive approach can lead to significant improvements.

Begin by adopting a heart-healthy diet, such as the Mediterranean diet, can make a huge difference. This involves eating more fruits, vegetables, whole grains, lean proteins, and healthy fats while reducing saturated fats, trans fats, sodium, and added sugars.

Next, incorporate regular physical activity since consistent exercise strengthens your heart muscle, lowers blood pressure, helps manage cholesterol, and maintains a healthy weight. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week.

In addition, quit smoking since smoking is one of the single biggest risk factors for heart disease. Quitting can lead to immediate and long-term improvements in heart health. Furthermore, mange your stress.  Chronic stress can take a toll on your heart. Practices like meditation, yoga, and deep breathing can help lower stress levels and blood pressure.

While reversing advanced heart disease may not be fully possible, these lifestyle changes can often prevent the condition from worsening, reduce your dependence on medication, and add healthy, active years to your life. The sooner you start, the more profound the impact.  Let me know what you think, I'd love to hear.  Have a great day.

Build Serious Strength Without the Gym

Forget expensive gym memberships and intimidating weight rooms. The most accessible and versatile strength-training equipment you'll ever own is already with you: your own body weight. Bodyweight training, often called calisthenics, is a powerful and effective way to build muscle, increase endurance, and improve overall functional fitness. Whether you're a complete beginner or a seasoned athlete, harnessing the power of gravity and your own mass can lead to incredible strength gains.

Bodyweight exercises use fundamental movement patterns—like pushing, pulling, squatting, and hinging—to engage multiple muscle groups simultaneously. This multi-joint action is key to building functional strength, the kind of strength that makes everyday activities easier, like lifting groceries or climbing stairs. Because these movements recruit core muscles for stability, you're not just building visible muscle, you're building a strong, resilient foundation from the inside out.

The beauty of bodyweight training lies in its scalability. Every exercise can be easily modified to suit your current fitness level. Can't do a full push-up yet? Start with incline push-ups against a wall or bench. Can't complete a full squat? Try sitting down and standing up from a chair. Already a strength veteran? Increase the challenge by slowing down the movement (tempo training), performing single-limb variations (like a pistol squat or single-leg push-up), or adding explosive movements (plyometrics).

To get started, focus on mastering a few core movements that hit every major muscle group:

Begin with push ups as they  target your chest, shoulders, and triceps. Vary your hand position—wide for the chest, narrow for the triceps—to change the focus. Look at pulling type movement.  These are the most challenging to do strictly with bodyweight, but a Towel Row (using a towel over a sturdy door) or Inverted Row (under a table or bar) works the back and biceps. If you have access to a pull-up bar, Pull-ups are the gold standard.

Move to doing a variety of squats.  Air Squats and Lunges are phenomenal for building lower body strength in your quads, hamstrings, and glutes. For a challenge, try the powerful Pistol Squat progression. Then you have the core to work on.  Planks, Leg Raises, and Crunches are essential for a strong midsection, which acts as the power center for all your movements. Finally are Glute Bridges and Single-Leg Deadlifts target the often-neglected hamstrings and glutes, crucial for posture and power. 

I admit that this past week, I was off in Iceland enjoying a nice tour around the ring road.  The days were long, the internet fuzzy so I didn't get anything done but I'm back.  Let me know what you think, I'd love to hear.  Have a great day.