Everyday Systems

JWL

Well, that field is in my good friend's yard, so we're kinda used to it whenever we throw the frisbee. It's funny, if either of us have to run for it, we constantly look down to make sure there's no imminent danger, look up to see where the frisbee is, look down again, look up, and finally catch the...

JWL

Kevin's post is right on... I remember reading somewhere Reinhard talking about all the ES stuff as being lots of mini-workouts for one's willpower! This is a great analogy, with practiced successes in willpower comes confidence, and therefore strength.

JWL

I think I could rightfully claim the "Gimli" title, as I am sort of built like a dwarf, but too tall by half again.

Esp. the part in the 2nd movie: "Keep breathing, that's the trick. Whoooo!"

Although I think Gimli has more endurance than I currently do, I certainly couldn't run all day long.

JWL

I've actually been thinking about this some lately as well. For me, it's only a problem when it's snowing, I don't mind the cold as much as just not being able to walk. Snowshoes? Not really my style... I'll probably just continue to do what I have been doing, which is: on days when I get a walk or ...

JWL

Today was good. Meal 1 was a plateful of leftover pasta with sauteed veggies and mozz cheese. Meal 2 was a cheese, rice, lentil, hot sauce, ranch dressing, and leftover salad wrap, along with a soy milk, oatmeal, peanut butter, frozen banana, frozen blueberry smoothie. No dietary funny stuff, but me...

JWL

Hi prodigal, The basic explanation that I started with is here . The idea is, stand on your toes, and squat down until your butt touches your heels. As you go down, swing your arms behind you for balance. Then, while still on your toes, move upward while swinging your arms out in front of you. Lathe...

JWL

This weekend (Days 45 and 46) were S-days. 'Nuff said. Today was good. Did a good shugg routine, 47 squats, and had leftover pasta from last week for my first meal and a very interesting wrap -- black beans, rice, curry sauce, and mandarin oranges -- out at a restaurant, with chips and salsa on the ...

JWL

Yeah, Ariel, it's an outdoor setup thingy they do in Congress Square, set up a screen and a PA system. It was fun! I hadn't seen the film in a while, but it was great (as always).

JWL

Hi Ariel! I thought of you today.... the city of Portland shows free films in Congress Square periodically during the summer. Tonight, they're gonna show... THE PRINCESS BRIDE! Yeah! I have a date with one of my best lady-friends to go watch it after we have dinner. It's her favorite movie, and defi...

JWL

I've written before about a "Jedi mind trick" I've used on myself, a metaprogramming technique to turn the hunger into a positive. Physiologically speaking, hunger means your body needs energy. And if your body needs energy, and you deprive it of immediate gratification of food, then it will be forc...

JWL

I actually eat 2 meals on my N days, but then I'm crazy that way.

I usually eat my first meal around 11 or 12, and my 2nd around 6pm.

The hardest part is letting your body get used to it, which can take a few weeks. But it will adapt, and you'll find yourself getting hungry just before mealtime.

JWL

Hi Deb, as Rob Brezsny would say, Kick Your Own Ass : Kick your own ass Now Now Kick your sweet ass Now No pride No fear No shame Your body never lies No guilt No sin No blame Your body never lies No grudge No spite No greed Your body never lies No gloom No doom No doubt Your body never lies :: Frea...

JWL

I've been thinking more about this thread today. To me, there is a relationship between the idea of trading days, and what is perhaps the most important word of the 14: sometimes . This word means that S days are not necessarily any different from N days, it's just that they can be. Some S days are ...

JWL

Welcome Green (it feels like spring when I say that....) No-S is powerful in its simplicity. The beautiful thing about "flop" days is that you get a new chance tomorrow. The rules are simple, so just follow them. Once you get used to it, your body will adapt to the cycle, and you will start to feel ...

JWL

Decent day. I did a standard shugg routine (12 min w/ 13 pounder, 2 min of chop the tree with the 8 pounder). I skipped squats today, because my family and I hiked for 2 or 3 hours at Bradbury Mountain State Park . I can really feel my legs getting stronger. I seem more agile and sure-footed when I'...

JWL

This is a great question. But from the NoS website : Can I take my Sunday Thursday? (etc.). Not officially. Pragmatically speaking, however, I sometimes find it useful to swap days. The way I see it, if I end up breaking No-S during the week, I have 2 options: just move on without trying to compensa...

JWL

Decent day. Standard Shugg routine, 43 squats. Meal 1: a somewhat gluttonous (by my recent standards, still less than I once ate) bowl of pasta with homemade pesto and some mozzarella cheese. Meal 2: burrito (tofu, zucchini, rice, cheddar, fresh cilantro, tomatoes, and lots of hot sauce), some corn ...

JWL

forgot to mention, I need to cut a new notch in my belt... again! double-w00t!

I just cut one a few weeks ago, but my pants fell down today!

Can't wait to weigh myself... I have a doc appt at the end of the month....

JWL

OK, today was day 42 of my regimen. Count me in the 2x club! W00t!

To celebrate, I'm going to cut another new notch in my belt; I cut one a few weeks ago, but my pants actually fell down today! YeeHa!

Go me!

JWL

Today was a good day. I ate 23 pounds of raw meat, threw 42 troublemakers out of the bar, and bench-pressed my Harley Davidson over my head 21 times. Not really. :wink: But it was a good day. For lunch I had leftover pasta from last night. For dinner I had 2 veggie burgers, a tomato, some pineapple ...

JWL

heh, it's that grim expression on my face that's got you fooled... Yes, I get told all the time that I look like a bouncer or something.... it got even worse when I got the large tattoo on my left arm a few years ago. But such reactions are to be expected... I'm a very large guy. Even if I was less ...

JWL

hee hee, yes you're right. I do look quite serious, maybe even grim. Ah well.

JWL

Wow, I'm impressed with everyone's squattage! When I first started (just plain hindu squats, no sledge) I could only do about 15. I've added one per day, and I'm up to 41 as of today. I do allow myself to rest when needed, today I did 25, then 10, then 6. I'm hoping to keep this pace up (adding one ...

JWL

Thanks for the encouragement, Reinhard. Today was good. I did 41 squats, a full shovelglove routine including 14 chop the trees with the 13-pounder (I was outside today and only brought the one sledge), and stuck to No-S without any problems. Homemade pizza for lunch (3 slices), and a plate of ziti ...

JWL

Yeah, the whole "standing on the shoulders of giants" image is powerfully embedded in the ambient psyche in the west.... But it's true. Today "science" and technology research are motivated almost solely by money. You could argue that military advancement is also a factor, but these days I would say...

JWL

OK, last week wasn't the best. I was on sort of a vacation, and though I wouldn't categorize it as a crash and burn, it definitely wasn't sticking to the letter of my routine. Therefore, I've decided to adjust the day numbering. Today is Day 40 (Monday, Aug 8th). I did No-S (a burrito and an orange ...

JWL

snazzybabe wrote:Yeh, fair enough. Everyone can eat what they want. No point having a reasonable discussion.

Well, what do you mean by "reasonable discussion"? Comments like the above don't seem terribly reasonable to me.

As if free will and reason are mutually exclusive....

JWL

OK, haven't posted lately, but I've been busy in my own way. Sat and Sun (34 and 35) were S-days. I did get about 90min of walking in over the weekend, though. Mon (36) was good, I did No-S, shovelgloved, and 36 squats. Tues (37) was good, did No-S, shovelglove, and 37 squats. Wed (38) was an S day....

JWL

OK, so I've spent some time searching and for the life of me I can't find Reinhard's blog. Do you mind posting a link? I'd love to read Reinhardbloggage...

JWL

Keep it up, Deb. Rahhhhh away, and use your hara!

JWL

I'd be curious to hear what you think of that film. I have mixed feelings about it. I actually don't mind Tom Cruise as an actor (his best film, imho, is Magnolia , which is also one of my absolute favorite movies ever). But keep in mind I hold Lord of the Rings as the reference gold standard for mo...

JWL

Today was good. Another smoothie for breakfast. Dinner was a salad, homemade pizza, and a fruit salad. Did a solid shovelglove routine, mostly the 13 pounder for 12 minutes, then 2 min of chop the tree at the end with the 8 pounder. I did 33 squats today. Had to rest several times. At the end I coul...

JWL

Yeah the size thing always weirds me out. I mean, there are some amazingly delectable goddesses of women I've known who freaked out because they were a size 16.

That's when I usually point out that Marilyn Monroe was a size 16...

JWL

Yesterday was, in short, reasonably successful. Stuck to No-S, had a smoothie for breakfast and a somewhat gluttonous plate of pasta with my homemade sauce and mozzarella cheese. I can really see how No-S puts portion control into perspective; that one plate felt like a tremendous amount of food yet...

JWL

Yes exactly! The hara, the tan t'ien. The 2nd chakra. Whatever term you call it...

JWL

Today was another good one. Did a full shovelglove routine, and 31 squats. Lunch was a salad with leftover tofu from last night's dinner in it, and half a biscuit. Dinner was 2 veggie burgers and some homemade french fries. I also had 2 glasses of OJ today. And lots of water, it's hot/humid lately.....

JWL

I agree, Ariel. This one is great fun for me. The abs -- or the core -- is where all the power comes from. Your arms don't actually move much; they just sort of "aim" the hammer. The movement and the power come from the core and the legs.

JWL

No, it's different from the fireman, Kevin. At least the way I do it is. The fireman strikes me as being sort of halfway between "chop the tree" and "drive the spikes." Or something. The way I do chop the tree is almost exactly like a baseball swing. One side effect; I really want to go and smack so...

JWL

Yeah, I agree with Reinhard. You shouldn't be too regimented on your S days; but on the other hand you shouldn't go overboard either. That's what I need to watch....

JWL

Ariel, you are quite right. I was using the pig reference jokingly. This Freakwitch thinks our culture is far too repressed, sexually and otherwise.

Yeah, the trick is to make some of those "fantasies" become realities.

JWL

reinhard wrote:It's a great move, but particularly twisty and dangerous if you overdue it.

I can really tell you're a librarian by training, Reinhard.

JWL

Hi Prodigal, that's the same routine I do, usually with my 13-pounder. Though I tuck on a 14 set of "chop the tree" with my 8 pounder.

I agree with reinhart, just do the routine. As it gets easier (it will), you can play with tempo and leverage. That will make it pleasantly challenging again.

JWL

For me, the key S word is Sometimes. For me this means, stick to the normal NoS diet, but allow a few variations. Usually for me, it's ice cream of some sort. Or maybe an extra snack during the day. I usually allow myself one big treat per weekend, like ice cream or something. And if something else ...

JWL

I'm really cultivating an appreciation for simple, elegant approaches to health. After all, doing SOMETHING is better than reading a lot and doing nothing. And that something is more likely to get done if it's simple and easily adaptable into one's life. As my doctor said, really it comes down to th...

JWL

Today was fantastic. I feel completely back on track. And my energy levels were through the roof today. I did my exercise at around 4pm, which seems to be a good time for me. I did a solid shovelglove routine, using the 13 pounder for a really good 21-14 set... I'm starting to choke my hands togethe...

JWL

OK, I think I lost track of the days somewhere in my titles; kinda hard to keep up. I started on Monday as I recall, so yesterday (Mon) must be day 29. It was a good day. Stuck to the No-S. Did a good shovelglove routine. And I did 15 squats... I meant to do another one but forgot as I was utterly e...

JWL

Hi Ariel, well in general, men rewarding themselves involves lots of scantily-clad or outright nude women with fans and other apparatuses on a beach somewhere.... at least our sick minds. Men are pigs.

JWL

Hi Deb, Thanks for your thoughts. Not sure if I agree with that or not, ie the 2-meals-isn't-enough theory. Because I'm generally quite full throughout the day. I think I will stick with the 2 meal plan, simply because that felt right. But what I may budget for is a couple extra meals per week. In o...

JWL

rasuoc: I agree with everyone. Shovelglove will not make you bulk up. Your muscle tissues will be more defined as you lose fat, and you will definitely get stronger. As others have mentioned, there is a tremendous amount of info on this at the womens weight training site at stumptuous.com listed abo...

JWL

Well, as you all can see I haven't been posting as much. My adherence to my regimen has slacked a bit this week for a variety of reasons. I only did the shovelglove twice, and I didn't do any squats at all this week. I also had a couple of minor No-S violations, or actually it was the don't-eat-afte...

JWL

Cynthia wrote:I figure once I get smaller I will be eating a lot less.

Not to be pedantic, but that's exactly backwards.

I just wrote in another thread. The point of all this is to cultivate health. As you get healthier, your weight will take care of itself.

JWL

I'm on my 3rd week of NoS and shovelglove. I haven't been on a scale in over a year, so I don't know if I've lost weight. I feel incredible. I have more energy. I feel lighter. I had to cut another notch in my belt. My biceps are noticeably bulging pleasantly. My forearms are much stronger than they...

JWL

Hi Ariel, Several years ago, when I was first educating myself about nutrition and fitness, I got into Covert Bailey's writing, the "Fit or Fat" series. They're quite good. One thing he said is that hunger and exercise are correlated; if you exercise and feel hungry during or immediately after it me...

JWL

I've done a good job sticking to No-S these past 2 days. We got a new blender, so I've been having smoothies for breakfast. Last night I was babysitting 2 other kids with my daughter, and made a big spaghetti dinner. Yummy. I skipped shovelglove the other day for a variety of reasons. But, now I'm b...

JWL

Count me in! Today is Day 23 of my new regimen!

Not sure if I've lost any weight or not, as I haven't been on a scale in about a year. But I've had to cut another notch in my belt, and I feel great!

Yay me! w00t!

JWL

OK. This weekend were S-days, and I ate accordingly. Not too bad, and by my old standards quite good, but I definitely am feeling better when I eat less. I did walk some this weekend. Incidentally, Sunday marked Day 21 of this plan, so I suppose I should go post over in that thread.... Yesterday (DA...

JWL

I tried these last night. My first reaction is that I didn't like them. But then I'm still adequately challenged by the squats in themselves. I think for now I'll stick to the squats separately from shovelglove, though I may revisit this later. One problem is I found that I couldn't get all the way ...

JWL

I messed with shovelglove today. I realized I hadn't yet attempted to do shovelglove the way it was originally done, ie, 50 reps of the shoveling motion. I got to 40 with the 13 pounder before I had to stop as my arms were on fire. I did other movements, including the new Churning Ghee move, but I c...

JWL

Hi doulachick, I'm with you. I don't usually eat until lunchtime. I eat again at dinnertime, and that's all I eat on an N day. But if I were to have breakfast more often, it'd be a smoothie made of soy milk, frozen bananas, peanut butter, and/or whatever fruit I have in the house. Especially during ...

JWL

Buttercup and Wesley from The Princess Bride?

JWL

Ariel, I'm no expert, but I think that as long as you maintain exercise your metabolism will be fine. My understanding is that metabolism has more to do with exercise than with diet, anyway.

JWL

Ariel, how long have you been doing No-S? I think that our bodies get used to whatever we do to them repeatedly. In my case, I overate for many years. So I was used to that; on those rare days when I didn't overeat, I'd be famished. But I'm now on my 3rd week of No-S. And to my amazement I'm finding...

JWL

OK. Warning: rant ahead. In college, I started as a psychology major (ended up graduating with a philosophy degree, but that's another story). The main reason I switched is because I couldn't square some contradictions I saw with how psychology is done. There are a few problems. First, every psychol...

JWL

Thanks for all the well wishes, folks. They are appreciated. Yeah, Ariel, this log is making me realize just how many burritos I eat! LOL It's definitely one of my favorite foods, esp. in the summertime. Quick, tasty, portable, nutritious, and filling. Can't go wrong. English food didn't really stri...

JWL

Another thing you can do to control the heat is to seed the peppers before you dump them into the blender. Be very very careful if you do this though; the hotness can get onto your skin and cling stubbornly. I usually just chop of the stem and toss the whole pepper in.

JWL

Today (July 14) was an S-day. It was my 36th birthday. I had pizza, birthday cake, ben and jerry's ice cream, a homemade black bean/rice/cheese/salsa/spinach burrito, and chips and salsa. I definitely ate more than I have been lately. It was a relative "pig out" day, esp by my recent standards. Howe...

JWL

Hi Deb, the salsa will keep for a couple of weeks in the fridge, but it definitely will eventually go bad. It ferments, actually. yuck. I got a plastic, one-gallon container that I use only for salsa. I give away a lot of it, but somehow it always ends up getting eaten within a week or so.... what y...

JWL

I can be in your control group, since I don't own a TV. I watch DVDs on the computer, but that's about it. I have old, mostly-dead habits of binge eating while sitting in front of the TV in the wee hours (like now, this time of night as I type this). If I had a TV here, it'd be almost too hard to re...

JWL

I did a full shovelglove routine today, for the first time since last Saturday. It was good to move again. I'm still sore, my right forearm (from hammering) and my right calf (bruise) are quite tender. But at this point, they just need to be moved. And I need to stay hydrated. Back to it. I also did...

JWL

Thanks for the tips. I discovered chi kung many years ago, and found it came intuitively to me. Then Reiki intensified that sort of energy er work; I found I was able to do it more readily without being drained of my own energy in the process. That trip to the UK was in many ways an initiatory one i...

JWL

We go through quite a bit of salsa, esp in the summertime. Some with chips, but this is good on so many different things -- wraps, salads, stirfries, etc etc -- that I make it by the gallon. Well, not quite a gallon, but the gallon container is 5/6 full when I'm done. The key to getting the "heat" o...

JWL

Hi, I agree that maple syrup is quite caloric. But, not as much as refined sugar. In the above coffee concoction I discuss, I use maybe 2 tablespoons of syrup in the drink, which is a 24-oz mug. Maybe 3 tbsp of half and half. I don't really measure the half & half, just put it in until it's the righ...

JWL

I can't remember where I picked up the term 'liquid candy' as applied to soda. I thought it was on the nosdiet.com page, but I just did a search there and it didn't come up. Ah well. It's a good description, to be sure.... Yes, I put maple syrup in my iced coffee. It works wonderfully. My summer cof...

JWL

OK, this photo is of my daughter and I standing on a bridge in Bath from our March 2005 vacation in the UK:

This was just before I started shovelgloving/NoSing.

JWL

Hi Sibyl, I've been reading your check-in. Early on you mentioned problems with your knees. Do you have structural problems with the knee joint itself? Oftentimes, when our knees ache a big part of the problem is a lack of strength in the muscles around the knees... though sometimes there are struct...

JWL

Hi deb and reinhart, the cinderblock was part of Actual Useful Work(tm). We were building a small stage out of leftover lumber from an old barn. The cinderblock was in the back of a pickup truck, standing upright on the edge of it. It fell out, with the top of it arcing downward as it fell; the top ...

JWL

well done, planner lady! The one day at a time approach works well, because before you know it you have strings of days behind you. I feel like I just started, but this is my 3rd week keeping strict track of what I do (after flirting with all the systems for a couple months beforehand). Very cool. I...

JWL

Freakwitch -- I'll try the tea. I've gone five hours with no soda and I usually have one with lunch. I'm starting to get a headache and I really want something to drink other than water!!! What do you think about stevia as a sweetener in the tea? I've used Stevia before. I like it, actually. I don'...

JWL

today was good. Diet wise, I had chips and homemade hummus for lunch. I had a great dinner, stopping at the farmers market on the way home. I made the following dishes for dinner, and filled my plate with some of each of these: - fried tofu, flavored with bragg's - ziti with garlic, butter, basil, s...

JWL

planner lady, good luck to you! This is great. Weaning ourselves off of our addictions is never easy. But you can do it! Here's something to try, that may ease the caffeine withdrawal (headaches, etc). Try getting some good quality teas to drink. I don't mean Tetley. I mean get something that's good...

JWL

Just a quick I Rock! moment: today was an N day, but I ended up not deviating from the S rules. I had a smoothie for breakfast, 2 tortillas, hummus, and veggies, and an apple for dinner. I drank a ton of water today, and managed to avoid the beck of liquid candy from the soda machines, not to mentio...

JWL

I can tell you're from the midwest, since you call it "pop." heh heh I'm from Ohio, and when I moved to Maine I was surprised that everyone here calls it "soda". Anyway, my preferred drink by far is water, followed closely by coffee (iced coffee now that it's summer) with a bit of half and half and ...

JWL

Hi Samurai, Congrats on the triumphs -- big and small -- of your will and self-discipline. You're doing great. But I have to ask: have you seen the movie "Super Size Me"? If not, go rent it. I know No-S is more about food quantity than specific nutritional choices, but fast food is deadly for you, c...

JWL

OK, so what are people doing with this movement? I've only found one reference to it on the SG page. I like to perform this one with the lighter sledge; I use my wife's 8 pounder. Those baseball fans, this movement is very similar to a baseball stance and swing. Stand with your feet wide. One hand a...

JWL

thanks for the encouragement, cvmom and peetie. I sometimes wonder if I'm futzing too much. After all, the best part of these plans is their inherent simplicity. But as you say, I'm just figuring out how to fit this into my life. I said in the earlier post, I'm the king of rationalization and like t...

JWL

The advice you're getting is good. No-S is slow and steady. Don't be overfocused on a number on a machine; the more relevant question is how do you feel? Do you look any different? Another question: how much were you eating before you started No-S? Do you eat less food now than you did before? I wou...

JWL

I too have insomnia. I'm a serious night-owl; I can't tell you how many times in my life I've thought, OK, now I'm getting tired, I should probably crash -- only to realize the sun was coming up. But when I need to sleep, these days I can usually get myself to sleep by lying on my back, with no pill...

JWL

OK, time for a quick update as I head into S-day work weekend.... My biggest success this week by far has been with the No-S dieting. I've managed to keep things to 2 meals per day, with the exception of yesterday where I went out again for frozen yogurt with my family. Apart from that, all my food ...

JWL

I wanted to chime in on The Way of the Peaceful Warrior . I found it to be a good read, in an alternative-thinking-101 sort of way. But its application to everyday systems is good; the message of the book is that we create ourselves, and our reality, through (among other things) what we do, which is...

JWL

Nah, wouldn't work. Wrong coast, and I expect we're further North. 3000 miles minimum. :-) Today was good. Did 2 meals again. That seems to work well for me. A noontime meal and an evening meal. Lunch and dinner. I had two large meals today, the 2nd of which was at a restaurant. I got a steak, mashe...

JWL

OK, yesterday was the beginning of week 2, with the modifications discussed above. Shovelglove Did a full shovelglove routine. I was also showing my daughter how to SG; we got her a 4lb framing hammer and she loves it! Cool... now all of us (me, my wife, our daughter) are shugging.... No-S Had a gre...

JWL

the south coast is breathtaking. I remember taking the train out from London, and coming around Exeter with the first views of the sea. Fantastic, all the way out. So gorgeous.

JWL

Hi Jan, in the screen where you type, there are several buttons between the 'subject' line and the message body box. One of them says URL; what I do is highlight the text and click that URL button. You may have to then paste in the link that you want. There is a line of text just above the message b...

JWL

OK, I've been thinking more about this issue. Here's what I've decided my routine to be: N-days 1.Stick to the No-S plan, with the modification of no eating after 9pm. The idea is that I regulate my mealtimes to the extent that it's possible in my reality. I want to get my body used to a light break...

JWL

btw, oldfox, where in cornwall do you live? I was "on holiday" in the UK back in March and spent some time in Lostwithiel.... gorgeous country there. Visited Tintagel and several other places there...

JWL

yeah, you're pretty much on the money, oldfox. Nothing mean about it at all, I just wanted to communicate the danger of the sledge in a way he would understand. I was of course careful not to hurt him, just to give him a gentle demonstration of the sheer power behind the physics of shugging. And, as...

JWL

OK, call me crazy, but I believe animals can learn. As Gandalf said in Lord of the Rings, "the burned hand teaches best; after that, advice about fire goes to the heart." Anyway, my daughter has a toy poodle. Needless to say, he would be crushed like a bug under a boot by my sledge once I get going....

JWL

I think that everyday discipline is important for any kind of creative work. Yes, you can wait for inspiration to strike and for the creative juices to flow, but this happens much more easily if you give them regular (pref daily) opportunities to do so. Stephen King wrote similar ideas in his book, ...

JWL

reinhart, if you decide to self-publish, I'd be interested in talking to you about editing/proofreading/typesetting. I do this sort of work on the side, but only for projects I really believe in. But one of the things that drew me to first shovelglove and then ES was your writing style. There's a lo...

JWL

Yeah, imagine a boxing ring, with Dr Phil in one corner with a pile of his books and a pen to autograph them, and Reinhart in the other with his 16lb sledgehammer!

I'll take Reinhart in a first round knockout!

hee hee

Everyday Systems

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DAY 48

DAY 47

DAY 44

DAY 43

Day 42

DAY 42

DAY 41

DAY 40

Days 34-38

DAY 33

DAY 32

DAY 31

DAY 30

DAY 29

DAY 25, 26, 27

DAY 23, 24

DAY 20, 21, 22

DAY 19

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DAY 17

DAY 16

base Salsa recipe

"before" pic

DAY 15

DAY 14

Chop Tree

DAY 13

DAY 11, 12

DAY 10

DAY 9 (after 3 S days)