George R.R. Martin’s 20 Quotes on Writing

Azevedo's Reviews

1. “The best fantasy is written in the language of dreams. It is alive as dreams are alive, more real than real … for a moment at least … that long magic moment before we wake.”

2. “The most important thing for any aspiring writer, I think, is to read! And not just the sort of thing you’re trying to write, be that fantasy, SF, comic books, whatever. You need to read everything. Read fiction, non-fiction, magazines, newspapers. Read history, historical fiction, biography. Read mystery novels, fantasy, SF, horror, mainstream, literary classics, erotica, adventure, satire. Every writer has something to teach you, for good or ill. (And yes, you can learn from bad books as well as good ones — what not to do).

And write. Write every day, even if it is only a page or two. The more you write, the better you’ll get. But don’t write…

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Whoosh

Eating more calories seemed to have helped. Dropped 3 more pounds. 31 pounds down!

Doctor is super proud and told me to keep doing what I’m doing.🙂 /chuffed.

I’m eating more calories, but I’ve also dangerously upped my carb intake to between 30-50g on some days. Slowly weaning back on to them. I couldn’t be arsed with paleo/primal, mainly because I don’t crave fruit or tubers, but it’s good to know it’s an option if I get bored. So I’m just going to Keto and maybe go a bit crazier on my sauces, allow more tomato based foods when I fancy them, or indulge in low carb pita breads for pizzas. I’ve mainly just been eating loads of veggies without care.

I tried, for about 30 minutes, to cut back on cheese but no meal would come to me. So I made low-carb pita pizza. Opposite spectrums… I might try again after we do a grocery shop and have more options.

In the end, Keto or not, as long as I’m making the right choices, I’m happy. I can’t imagine eating a bowl of pasta, with a side of garlic bread, and cake to finish: I’d feel cheated out of nutrients – where’s my heaping serving of vegetables?! [Similar to my anger towards iceberg lettuce.] I won’t be counting carbs or calories during the 2 week weddingmoon. I will, through habit and preference, avoid refined carbs in my food choices, but I’m okay with going off Keto for a bit. Exercise/cardio levels will increase by 1000% anyway.

 

In more somber news, my little sister was just admitted to the ICU for diabetic ketoacidosis. She’s 21 and been Type 1 since she was 4? 6? Young. Since her teenage years, she’s been living in this “I’m the victim” mentality and trying to get her to take care of herself has been next to impossible. She also had Graves’ disease and just stubbornly hates taking a pill everyday so… she doesn’t. *I* take 14 pills a day, everyday and I don’t even have to, but that’s where her “Victim” identity comes in.

Anyway. I’ve been so angry at her for the past month because she was doing better – taking her medication, testing her blood sugar, eating healthy, cutting back on diet pop – and then she got addicted to Black Ops. My mom and I have had to sit by and suffer (I’ve lost a lot of sleep thanks to her screaming obscenities at 12 year old boys), and worry about her health. She stays up for nearly days on end, with almost no sleep. She sliced the tip of her fucking finger off at work and still didn’t see the stress she was putting on her body. I don’t even want to talk about what she’s been eating and drinking…

Well, today it finally sent out an SOS. Her pump stopped working and we don’t know for how long, only that she didn’t fix it when she fucking said she did. Mom took her to the ER tonight while I was at work and they are slowly trying to stabilise her labs.

I’m so angry. Angry because she’s so fucking stupid and careless. Angry because I’m scared. Angry because I try to no avail. Angry because in the end, it’s up to her. I can only hope that this is one Giant Fucking Wake Up Call to her. Get out of the “I’m Invincible” mindset and start TAKING CARE OF YOURSELF before it’s too late. And no, it’s not just because you’re diabetic, or have Graves, and ‘boo hoo it’s so unfair on me’ — EVERY ONE needs to CARE about what shit they put in their body! I finally started caring. finally stopped binge drinking and eating unhealthfully. I do it because I’M HUMAN, not immortal, and everyone, disease or not, needs to be mindful of what they do to their bodies. Take action before it’s too late…

Ugh.

Bed time. I’m sure my stress levels aren’t helping with my stalled weight loss…

 

ForHealthxx

 

 

Forgive Me, Body, For I Have Sinned

It’s been five days since my last confession. And this one is a doozy.

It’s been a rough week. The closer I get to seeing my fiancé, the harder it gets being away from him. You’d think I’d be mostly giddy that we only have just over 3 weeks to go, but instead I find myself getting depressed and frustrated.

I’m finishing up the last details for the wedding, stressing constantly about expenses. I went and got my dress fitted – [which cost $80! The dress cost $99, what the hell!] – and found out I lost another Inch. That’s 4 inches total, gone in 2 months. I should be happy! Instead I’m annoyed. I keep bouncing between the same 3 pounds. Been stalled around here for over two weeks and I’m going manic, just to add to wedding stress. I also got the smallest paycheck EVER yesterday and that depressed the shit out of me.

I’ve been realising that I need to force myself to get at least 1400 calories each day. I average maybe 1000 and have been like that for a month. I eat when I’m hungry and stop when I’m full. That’s it. And that’s good! Or least miles from where I’ve been before. But it’s been suggested that at least adding 3 “high” calorie days to my week could help my stall. I get my vitamins and nutrients, not a doubt. I hit my macros. I just need to eat more.

So that’s where it started. I abandoned my Fat Fast ideas because caloric intake is NEVER my problem, and nor is my fat intake. I’ll still sit and eat cream cheese (because I prefer to have more fat than protein each day), but I don’t need ONLY cream cheese. I realised that when I go out to eat at a restaurant, I eat more than I do when I eat at home. Going out to eat is newly appealing to me for this reason.

Friday. Friday is where it went all wrong. It started well enough: I went to hang out with a good friend. I ate a tiny bit, but kept my carbs super low because I knew I was going to drink. I got there and had half a bottle of wine. His boyfriend brought us Subway and I hoovered my spinach salad (so good!) and that was it. Having a good time, feeling proud of my control, until — I had one (strong) hit of weed. That’s all I had because I do it so incredibly rarely (a few times a year) that I didn’t want to lose control.

Welp. I did. Self-control blown straight out the window. It started with an innocent handful of sweet & salty kettle chips. Then another. Then I ate half a bag of white cheddar popcorn. Because I get high so rarely, I never learned how to control the fucking munchies.

Not so bad right? I mean, all in all, I could at least use the calories and it was probably less carbs than I ate at my bridal shower a week ago…

Yeah. Then I drove home and saw Taco Bell. “I need the calories,” I thought. Crunchwrap, soft taco, chips and cheese. BUT DON’T WORRY – I made sure I ordered Diet Pepsi! It was delicious, but I have been wracked with guilt for 24 hours now. I felt like hell waking up. I’ve been bloated all day. I’m just the biggest Saddo ever!! I’ve been irritable and anxious and I know some of that is psychological. I gained 2 pounds – guess that’s my standard gain the first day after carbs.

I’ve eaten very well today but still came in low on calories (1000). I’m already at 23g of carbs for the day and I just had my big dinner so I don’t think I’ll be able to choke down any more food tonight. I’m going out to eat tomorrow with my friend (who’s trying to eat healthier as well, yay) so I hope I can hit 1400.

I have my next doctors appointment on Thursday. If I can lose 4 pounds by then I’ll be okay. I need to talk to her about my Period That Never Ends. I plan on researching about Paleo Primal this week. If doctor doesn’t have any fixes or suggestions for it, then I’m going to switch over to Paleo (or Primal which is paleo with cheese). I heard a lot of girls do it to avoid exactly what I’m dealing with. I love Keto and I will happily go back to it after the honeymoon, but I have ABSOLUTELY GOT to sort this bullshit out for at least those 2 weeks. Plus, I already plan on eating some carbs and kind of relaxing on the diet for the honeymoon. We’ll be active enough anyway…

I feel like I need to remind myself of the GOOD things I’ve accomplished. Yesterday, before the CARBOCIDE, I took a photo and was relatively amazed at the lighting – my face looks so svelte:

Difference?

So I was/am feeling good about that picture. But I know it’s smoke and mirrors, but when I put it next to a face shot from April I think, maybe it IS noticeable..

I have lost 28 pounds. That’s good. I’m stuck but I’m NOT 28 pounds heavier, and I’m not gaining.

I lost 4 inches. Although I do think I put an inch back on last night.

I crave healthy food (when I’m not under the influence of anything). I actually find it difficult to think of ‘carb’ meals I want to make at home, simply because I don’t crave them.

When I research Paleo/Primal I’m going to have to be very specific with my meal plan. If I start on August 18th, then 2 weeks to get into the groove and be strict, then 2 weeks to do whatever I like.

Right. I’m still so angry at myself. I’m angry at everything. It’s just been a bad day and I need to just go to bed and start over again tomorrow. I felt SO GOOD on Thursday and in two days, lost all that pride I had in myself… Sigh.

ForHealthxx

61 Hilariously Honest Jennifer Lawrence Quotes That Will Make Your Day

Thought Catalog

If Jennifer Lawrence isn’t already your power animal, she should be. America’s motor-mouthed sweetheart is a forever quotable and gifable treasure, whose penchant for off-the-cuff honesty is second only to how down-to-earth and relatable she is. Without further ado (or more ass-kissing), these are the just some of the most awesome Jennifer Lawrence quotes. It’s not a best list by any means, because every Jennifer Lawrence quote is the best Jennifer Lawrence quote.

50523-Jennifer-Lawrence-why-cant-I-s-pCsu

1. “I wish this was like Mean Girls and I could just break this up and throw it at all of you!” – referencing Mean Girls while accepting her People’s Choice Award

2. “Teenagers only have to focus on themselves – its not until we get older that we realize that other people exist.” – via Brainy Quote

3. “I just went to the doctor today, I got a chest X-ray of my lungs and discovered that…

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Cheating

Well, it happened. I had an unplanned cheat. I went to my Uncle’s 60th, I took the toppings off the pizza crust and piled my plate with salad. But then the wine… oh, the wine, oh the calories. OH THE HANGOVER. I never felt so terrible as I did waking up on Saturday. I knew I was a bit drunk, but I’ve been worse, so I was not expecting the Hangover from Hell. I even had to leave work early. But by the evening, I was better. I still ate Keto despite my carbic oversight the night before. And most importantly, I Did Not Beat Myself Up About It.

Sunday I had my awesome British Tea Party themed Bridal Shower, thrown by my bestest, awesomest friend Lindsey. Seriously, she NEEDS to be a party planner. Everyone raved about how fun and clever it was. She is an absolute star! I had a phenomenal day.

Crazy Hats

Crazy Hats: Aunt, Mom, Me, Aunt, Aunt

 

My old boss, who is DARLING, drove all the way to Detroit to a Scottish bakery to buy cakes: she didn’t know I was low-carbing, bless her. Not to mention it was a tea party which meant biscuits and scones. So for my special day, I ate carbs! Lots.
I did make some awesome Keto Cheesecake Cupcakes

I did make some awesome Keto Cheesecake Cupcakes

So did my mom. We were so sleep by the time we got home, we went for naps. I woke up STARVING. Absolutely STARVING which is so rare for me. My mom got us McDonalds to end our Cheat Day. I didn’t count calories all weekend. I felt bloated and sleepy. I didn’t exercise.

I woke up this morning fully expecting the backlash on the scale. I was prepared and OKAY with it. It’s not that I want to be gaining weight or become ‘okay’ with cheat days, I just want to give myself a break every now and then. Plus the wins and losses, the ups and downs, are what the journey is about. It’s about being okay with making mistakes or slipping up for a day or a week, and then Getting Right Back On It. Having the strength to not say, “Well, I’ve already fucked up this weekend, might as well just give up” is important to my mindset; because that’s what I would say back in the day.

Anyway, the scale? 2 Pounds. I “gained” two pounds. (I don’t start calling it a gain until it’s 5 pounds, 2+ days in a row). So colour me Amazed. It’s nice to know for September, when/if I decide to go crazy when Matthew’s here, which I probably will. But as long as I stay down until my Wedding, what happens a week after that I won’t stress about.

To jump back into Ketosis, I’ve decided on a Cream Cheese Fat Fast. Weirdly enough, cream cheese has been the most delicious and easiest thing for me to eat these past few weeks. So either 8oz a day, or a little less if I want to throw in some bacon or a Fat Bomb. I will try to keep my calories below 1000 but I plan on being more strict about the 90% Fat ratio, which I wasn’t strict about last time. I might do 2 or 3 days, haven’t decided.

I’m most excited to having energy again. I’m heading out to do some Fasted Cardio for the first time in almost a week! Then I’ll go back later tonight for some weights. I’ve done a complete 180 from earlier this month: I used to HATE cardio, and obsess over weights. In the past few weeks, I’ve focused on cardio, and slacked on weights. Bah! Stupid self.

“I may not be there yet,

but I’m closer than I was yesterday.”

 

In wedding news, ONE MONTH until I get to be with Matt again. We’ll have been apart for seven months. And it will be the longest we ever have to go again without being together. I will have to say goodbye one more time, but it won’t be for long.

I sent out the invites, had my bridal shower, got hotels sorted, most important DisneyMoon stuff organised, dress going in for alterations… It’s just bits and bobs now towards the end. Although I do need to make a new list: one that points out the Little Stuff I keep forgetting to remember…

 

Right. I’m off. I shall report back with how the Fat Fast went. Hopefully smoother than last time…… Hah. GOOD LUCK to you as well! Speak soon.

 

ForHealthxx

I’m So Vain, This Post is Definitely About Me.

Along with taking charge of my diet and exercise, I’ve also become obsessed with my hair and skin. Diet should always come first, so now that I have that pretty damn sorted, I’m trying to get to know my skin, hair, and nails and understand what they need.

I’ve already mentioned plenty how many supplements I take. Here’s my supporting team:

Image[Ignore the Melatonin – that’s far from daily. Only on nights when I have time to dabble with Lucid Dreaming.] Today I’ve also added some Vitamin B6 & 5-Htp pills that contain Cramp Bark and a Red Raspberry Leaf tea to possibly help with my menstrual cycle. I figured it couldn’t hurt and I’m running out of time. I do want to discuss either Mirena or endometrial ablation with my doctor. I will get an ablation, but Mirena might suffice for now. Anyway – moving on.

So I’ve got the insides doing their best for now (ignoring my uterus): hopefully got some strong hair and nails growing and hoping my skin is singing on the inside.

HAIR

A couple years ago in Edinburgh, a hairstylist said these magical, magical words to me: “You do have fine hair – but a lot of it.” I never knew. Ever. I mean, I knew what my hair did – looks greasy after a day (so I wear it up), hates holding curls, falls flat even when it’s flat… But I just never thought about what that actually meant in terms of Type.

So a few things I’ve been doing for a while now to help my Stupid Fine Hair:

  • wash every other day, or don’t wash as long as my hair can stand it.
  • Shampoo roots only; condition ends only.
  • Air dry 90% of the time: I only blow dry or straighten on special occasions.
  • I used to do Castor Oil Treatments for my scalp (leave it in over night). Considering the same with coconut oil.

And these are some new things I’ve incorporated:

  • Sulfate-free shampoo and conditioner! It’s only been a week but it’s amazing how much lighter my hair feels. I’m using L’Oréal’s EverStrong Thickening S&C.
  • Biotin. I started taking more of it a month ago (instead of the tiny bit included in my multi). I’ve definitely noticed a difference in my fingernails already. My eyelashes aren’t falling out nearly as much either! That’s pretty damn cool.
  • EverStyle Texture Series Beach Spray. I read that sea salt spray is awesome for greasy, fine hair and holy cow is that true! It was funny reading the negative reviews: “Dried my hair out!” Where as, for me, that is exactly why I love it! Dried it out in the GOOD way. Spray it on after my shower and it air dries beautifully wavy. I have yet to spray it on my dry hair, but I suspect it’ll help boost my roots.

FACE

Bleh. It’s a mess. It’s combination oily and dry. Cheeks and forehead dry out really quickly, nose is always oily. I never knew what to put on it besides ‘face wash’ and ‘moisturiser’. Oh, and always wash off make up. Which I mostly always do… Eep. My mother terrified me when I was a teenager saying that I’d better “be good to my skin” while I’m young or I’ll end up with a million wrinkles. Which lead me to using her anti-wrinkle cream from the age of 15 and I have on and off always used some “anti-aging” creams.

I never go in the sun so sun damage is alarmingly minimal. I got a facial when I was 20 and the woman said, “You either take REALLY good care of your skin or you never ever go into the sun”. She also said it must be both. But then WHY DO I ALWAYS HAVE BREAK OUTS? I never understand people who tell me how lucky I am to have my skin when there’s almost always a spot and I have discolouration from previous spots.

I love make up so when I go out or dress up, I wear a lot! But I also never wear make up. (OH SHE’S SO CONTRADICTORY). I very happily and easily go to work with no make up. I can SO easily leave the house with no make up. From the beginning, I let my fiancé see me with no make up, because as long as my hair looks good, I look good. If my hair is greasy and messy, then ew oh god, no.

CeraVe has done my dry skin well. Awesome, awesome products but I discovered the other day that the moisturiser I was using on my face was more for body and could be clogging my pores (comedogenic). Ah dammit, Janelle. That lead to a long night of research on /r/skincareaddiction.

The Oil Cleansing Method

I’ve never been afraid of putting oil on my oily skin. I’m all about natural shit. I’m just lazy and poor. But with the Wedding Countdown… well… counting down, I want to sort my bloody face out. Finally got on board with this. I’ve abandoned my CeraVe face wash. While it wasn’t the worst thing for my face, I need to make sure it’s not causing my minor breakouts. I’m now doing the OCM along with chemical exfoliation (combination of AHA and BHA). I chose this because my skin is not exactly sensitive, it can take a beating.

IMG_6007My Nightly Routine:

Cleanse: I remove my make up/cleanse my face with Jojoba Oil. Rub it between my hands and massage it on my face good and proper. Get a washcloth warm-hot and lay it on my face for 20-30 seconds, before wiping the oil off. It’s a thin layer so doesn’t take much to wipe off. Air dries quickly.

Chemical Exfoliation: I follow with either St. Ives Exfoliating Pads (AHA – lactic acid) or Clearasil Wipes (BHA – salicylic acid): I alternate these every day. Just a wee gentle wiping all over, concentrating more on my problem areas (my cheeks and chin). Again, air dry.

Moisturise: I’m sorting a new moisturiser out at the moment because I need to see if my CeraVe SA lotion is what’s causing break outs. Silly me didn’t buy CeraVe IN THE TUB. When I can afford it, this will definitely be my moisturiser.

Occlusives: Then I rub Mineral Oil (baby oil without the fragrance) on my face with a cotton ball. Best to do this before bed because it sits on top of your face. This has a mild moisturising effect so for now I double this for my moisturiser.

The benefits of mineral oil are aplenty. The main reason why I’ve abandoned CeraVe or any other moisturiser for this at night is because of my ruddy horrible sebaceous filaments – you know, those porous looking things on our faces (usually nose and chin) that acne commercials try to tell us are blackheads? That those ‘pore strips’ supposedly unclog? Yeah, most of the time those aren’t blackheads and ‘unclogging’ or squeezing them won’t do much. However, mineral oil can significantly reduce their size. It can also clear away blackheads should you also be afflicted with those. It also increases softness and help reduce fine lines. And a GREAT replacement for shaving cream.

I bought a primer – Black Radiance. FANTASTIC. How had I never owned one before? After moisturising in the morning, I put some on whether I’m going to wear make up or not because I tend to be shiny on my forehead and nose and this just makes me Matte. It’s wonderful! I need to buy a really good SPF to add after my moisturiser as well.

Here’s hoping my face likes this routine. I’m going to keep it simple for now and then play around with different oil combinations later. My face FEELS better, but still needs help clearing up. I’m thinking it’s going through a Purge🙂.

Okay, I need to get my ass to the gym.

27 POUNDS GONE as of this morning.

ForHealthxx

 

Peanut Butter Cookies (Flour and Sugar Free)

Cansu's Kitchen

Now here is a successful attempt at a Keto dessert! Peanut butter cookies! I was really quick and fun variation to the way I fulfill my need for a dessert. I found the recipe while browsing WordPress here, and just made a few modifications., made it even simpler.

Here is flour-less, sugar-less cookies… I promise they taste better than they sound.

Ingredients:

  • 1 + 1/2 cup smooth peanut butter
  • 1 egg
  • 7-8 Splenda packets (this is just the minimum amount of sweetness, if you want a sweeter treat, you can put some more)

Just mix them together and roll the dough into small balls. This is important because since there is no flour in the recipe, there is nothing to hold the ingredients together and that makes the cookie very crumbly. The best way is to make them small enough to be eaten in one bite.

Press the cookie balls with a fork twice…

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Keto On

It’s been a weird week. I’ve been obsessed with my stall (what’s new?). I’ve been panicking about my non-stop period. I barely kept up with my Fasted Cardio because I was working long shifts that were fucking with my out-of-alignment back, or so they excuses go. I still did cardio, but I also haven’t lifted in weeks. 

However, Friday I found myself doing an accidental Intermittent Fast. I was up until 4am Thursday night/Friday morning, feeling incredibly productive and not tired. Then had to work at 9am. I woke up angry, tired, stressed, pained, everything and went to work in the worst mood. It was my last shift of the week and I was hating my job and myself. I didn’t have time for coffee or breakfast. I hadn’t eaten since 12am. I worked and worked some more. By the time I got to noon I thought, “Hey, why don’t I make the best of an annoying situation?” I’ll fast until my lunch break at 3pm. 3pm hit and I thought, you know what? I’m out at 5:30 I might as well wait until I can have a big proper dinner. I wasn’t hungry. I was still annoyed and tired, but I only wanted coffee (which I never got). I drank water all day. 

I got home and made a massive dinner: a bed of spinach topped with a drizzle of asiago peppercorn sauce; placed TWO burger patties smothered in melted cheddar on top, with a small orange sweet pepper (carby but only small!). Then a drizzle of sriracha with mayo to dip. I typed it all on MyFitnessPal. That one meal was 1,100 calories! And I ate every last bit. If you’ve been reading, you know I’ve been having problems(?) with my appetite, so I very excited to be able to eat all of it in one sitting. I’d have to say that has been the biggest benefit of IF for me.

Because I had barely slept the night before, I was sitting on the couch after eating and taking my supplements, watching Extreme Weight Loss (nicely inspiring) and could barely keep my eyes open. I took a time-release Melatonin because I didn’t work the next day and wanted a DEEP sleep (I dabble in lucid dreaming). I went to bed at 8pm and didn’t wake up until 7am. So Friday, I did a 23/1 Intermittent Fast.   

Saturday was a normal day except my calories were low. I also realised I’ve not been eating my vegetables like I used to. Because of my difficulties eating, I’d never have ‘sides’, so no broccoli or cauliflower. Even my spinach consumption has dropped, although luckily not diminished. So now when I cook I made a conscious effort to eat some broccoli first. Cruciferous vegetables are also excellent at helping metabolise oestrogen, so hopefully it’ll help regulate me again.

I was babysitting my niece Saturday night so we played Wii and dolls and I crashed on the couch. Woke up to coffee and hung out with my sister for a while. Her house wasn’t full of much Keto-friendly stuff (without effort) so I told her I was doing an IF day. I went shopping and bought some clothes for my bridal shower on Sunday. Got home and didn’t eat until 5pm. So I fasted from 10pm Saturday to 5pm Sunday (19 hours). I didn’t track my calories and just ate a typical Keto dinner. I snacked on cream cheese and Babybel. I stopped eating around 10pm (5 hour feed). 

Monday morning (today), I weighed myself. I dropped 3 pounds after 2 days of IF. I think I’ll alternate them or just do them on days where it’s easy. I don’t need to plan in advance, just wake up and see how I feel. Example: This morning, I felt like breakfast. It’s good to see my body really respond to IF. Not just in terms of losing weight, but also finally being able to pound back a high calorie meal. I think that’s the best part of IF, is I don’t have to count calories because I know it’ll be difficult for me to go over my limit in a short amount of time.

I read last night, that from an evolutionary standpoint, women restricting calories but their body in a ‘DON’T REPRODUCE’ response. So I’m wondering if this is why my low calorie on top of a low carb diet has made my body just continuously menstruate? I’ve decided to just stay calm and keep going. I’m seeing my doctor August 15th and if nothings stopped maybe she can change my birth control. And if it comes to the worse, I’ll just reintroduce carbs at the end of August and bite the weight-gain bullet. I’d rather be 5 pounds heavier with no period for 2 week honeymoon. I can go back to Keto afterwards. But in all my research, most girls say it takes the body 1-3 months to balance its hormones. Waiting is my best option for now! Argh, fingers crossed. 

 

I’ll just revel in finally losing again. 

26 pounds in total so far – lost and KEPT off. I only vary by a pound. Maintenance is  super important to weight loss. Who wants to put it all back on after all that work? Which is what I’ve ALWAYS DONE. Not this time. Slow or fast, as long as it’s steady. 

ForHealthxx