KALISWALKER
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Las Vegas November 2010




June 2007 On the wooded trail with my little friend and my dog Kali.




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KALISWALKER is a SparkPeople Motivator!

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NEVER HOME LYNN is at the gym, dog park, walking the dog or socializing; pausing to work and prepare and eat nutritious meals. I am motivated, punctual, fit, and satisfactory sized! Well scheduled, highly motivated, and healthy me! These are all things I should be doing everyday.

This is Lynn - Fall 2016 - I have to be involved in things I enjoy more than eating and sitting around. I want to maintain an active lifestyle with the confidence, energy and enthusiasm to keep up with my family and friends doing fun things - walking (fitbit), river tube, canoe, rv trips, sing around the campfire, hike in the mountains, bowling, dog walk, water aerobics, play with the kids, and travel. I had a setback in 2014 but will rebuild momentum.

I have lost 32 pounds this year not dieting (AKA eating sensibly).

May 20, 2016 - I hit onederland and will stay here! 199.4 pounds today! I have been shrinking out of my clothes. My shoes feel too lose - who knew your feet get fat too. My next goal is to weigh less than my husband. I think he weighs 184 pounds. Need to get below 179 pounds to be 'Over weight' (not obese).

2016 Goal - to change my self defeating eating behaviors once and for all. I need to be strong minded and carry out actions that will help me become healthier and more disciplined. Each day I will remember - I used to be that way, but now I am different.

I joined OA Jan. 1 2016 and I stopped eating my red light foods - desserts, appetizers, chips, crackers. Just like quitting smoking, you just stop. When I stopped eating these foods, I stopped craving them. When people eat these things in front of me it the same as watching my dogs eat - it's their food not mine. I am fine tuning portion control - just one 9" plate, no seconds. For portion control I learned 2 slices of pizza is my serving size. As I lose weight, I do not feel that I am on a diet.

100 Days of Weight Loss - The Secret to Being Successful on Any Diet Plan by Linda Spangle has been a great book to follow. I am eating the way I will eat for the rest of my life. I have learned along the way that I am an Emotional Eater so I am changing my eating habits and behaviors. I am eating less food and enjoying it more.

2016 Fall 5% Challenge Diet Commitment

As per dietitian - Canada Food Guide - 1400 calories and follow the Canada Food Guide

2 Fruit Servings
5 Vegetable Servings
6 Grain Servings
3 Dairy Servings
2 Protein Servings
2 Fat Servings

As per Spark to lose 10 pounds in 8 weeks 1,200 - 1,550 daily calories

My OA Red Light Foods - NEVER EAT THEM!!! It's a small sacrifice to give up happy hour kibble - desserts, appetizers/hors d'oeuvres, chips and crackers; to be able lose weight without going on a 'diet'. I follow a sensible food plan and each week when I weigh in, it's like getting a present, it's always a good weigh in.

2016 Fall 5% Exercise Commitment – I need variety this fall. I will do water aerobics, walk the dog, gym and pickleball lessons.

Walk 3 times a day - Please join me on the Pacific Crest Trail virtual walk www.walking4fun.com

Goal - 10,000 steps a day - classified as an active lifestyle

Morning 3,000 steps
Afternoon 4,000 steps
Evening 3,000 steps

Weekly - 2 Destination Walks 60 minutes or 5K

I will put runners, jacket and a hat in the trunk of the car so I am ready to walk any time.

Today I am focused - I'll do it tomorrow ends today! It's a slow process but quitting won't speed it up. I am working on my perfectionist attitude (all or nothing)! I don't have to be perfect to accomplish what I need to do today.

I'm not telling you it's going to be easy - I'm telling you it's going to be worth it. - Art Williams.

October 17, 2016 - Crushed my Carb Craving! Appetite in Check!

My goal was to get my appetite and cravings for carbs in check. It took ONE day! My appetite is normal again and I have stopped thinking about food all the time. I am documenting this so I can come back to this any time I am struggling to get back on track. My theory is carbs beget carbs. Too many carbs make me crazy for carbs and I have to make a quick bold change to stop the cravings. I will stop eating rice, potatoes, crap and keep the bread in the freezer. I will increase my daily fiber to keep feeling full.

Day 1 - Sunday I skipped breakfast, and after church I came home and got into jammies to veg for the day, no chance of getting side-tracked. Lunch 2 pickled eggs, snack 2 dill pickles, dinner - low carb fajita with salad, and fruit, snack - dates, milk and shredded wheat.

Day 2 Monday breakfast - 2 pickled eggs, lunch - brown beans on toast, dinner - chicken fajita with salad. Cup of Ovaltine after dinner. No evening eating!

Day 3 Tuesday morning I feel I have crushed it!!!! 244 I feel in control of what I am eating. The cravings are gone. I am no longer thinking about what is in the pantry or fridge or where to go for lunch. What a relief!

++++++++++++
Previous Plans

Meals - Track to Canada Food Guide - 3 Planned, Portioned, Calorie Appropriate Meals - alternating between high fiber and low carb/low fat. Target 40 grams of fiber daily, nutrition track, fruit with each meal and stay in 1400-1800 calorie range.

My Food Plan -

1. Fiber intake a consistent 40+ grams each day.
2. Reduce intake of high calorie, high fat and low fiber foods - meat, dairy
3. Eat fiber foods at the beginning of every meal or snack.
4. Experiment with a wider variety of high-fiber foods.
5. Daily drink 8 glasses of water
6. Stop eating when I no longer feel hungry.
7. Meals planned and home cooked.
8. Meat serving size 2.5 ounces, 2 servings/day
9. NO APPETIZERS, DESSERTS, CHIPS, CRACKERS

A motivating blog to inspired me

www.sparkpeople.com/mypage_public_journa
l_individual.asp?blog_id=5898236

I'm not where I want to be but thank God I'm not where I used to be... Joyce Meyer
++++++++++

Made it to ONEDERLAND! in 8 weeks in the 5% Challenge. If you are persistent, you will get it. If you are consistent you will keep it. May 30, 2014 - lost 10.4 pounds in 5% Challenge. Unfortunately I gained back 30+ pounds, so in 2016 I joined Overeaters Anon so I can learn how to take off the weight and keep it off.

5% Summer Challenge - June 21, 2014

Doing the math to get my 5% weight loss in 8 weeks

10.1 pounds/8 weeks = 1.3 pounds weight loss a week
1.3 pounds X 3,500 calories in pound = 4,432 weekly calorie deficit
4,432 weekly calorie deficit/7 days = 625 daily calorie deficit

Current Weight: 202.6 pounds
Target Weight: 192.5 pounds
By When: August 16, 2014

Daily Calorie Goal 1,450 - 1,800
Burned This Weekly Goal 3300

So with 60 minutes daily exercise (from fitness plan), and eating between 1,450 - 1,800 calories a day, I will lose 10.1 pounds in 8 weeks.

5% Motivation - Reasons to Lose Weight

I want to feel strong
I want have ease of movement
I want to motivate family members by my results
I want DH to feel proud of me
I want to wear attractive clothes
I want to maintain an active lifestyle
I want to shrink out of my clothes and get new clothes
I want to have just one size of clothes
I want to get out and do more things with friends
I want to accomplish this so I can take on new goals
I want to look slimmer
I hit onederland and want to STAY there!
I want to consider myself healthy
I to improve my health
I want to go down another size
I want to weigh less than my husband.
I want the energy and vigor to keep up with family & friends.

April 5, 2014 Spring 5% 8 Week Challenge - My Goals

I accomplished my weight goal!

Starting Weight 208.8
Ending Weight 198.4
Lose 10.4 pounds in 8 weeks (May 31, 2014)
Calorie range 1,490 - 1,840
Calories Burned Weekly Goal 3,400

Body Mass Index Obese 34.7 Target for Challenge 33.0. Need to get below 179 pounds to be 'Over weight'

Hip to Waist Ratio .88 Apple Shape - Estimated Health Risk - High, need to get to .85 and below to improve the risk to moderate! That's 6" off the waist and hips. This numbers motivates me more than than weigh ins.

Exercise 60 minutes daily, and eat between 1,490 - 1,840 calories a day, and I will lose 10.4 pounds in 8 weeks.

For 56 days of the Challenge - I will exercise daily for a minimum of 60 minutes. I will alternate between The Full Plate Diet and South Beach Diet. Watch the calories and portion sizes! On my Team page I will record my daily exercise and Living the Good Life Points, and on Saturdays I will weigh in and record it. As I have time I will check in with my team and leave a comment on the Discussion Board, and read and comment on blogs.
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A year from now you will wish you had started today!

Enough is as good as a feast - Mary Poppins

When you are ready to quit, remember why you started.

Spring - Specific goals

Lose 10 pounds
Daily walk 10,300 steps in April, 10,400 steps in May
Kettlebell exercises
Daily 7 freggies

Spring 5% Challenge - exercise plan

bike on Barnston Island once a week
hike Water Shed Park to one of the golf courses once a week
water aerobics at least once a week
10,300 daily steps
kettlebell ST daily

Each day I push myself to do the things that keep me healthy. I hope in time it will be a compulsive habit.

Rewards - each 10 pounds a day at Stanley Park to walk, picnic and rest

Rules for buffet eating

www.sparkpeople.com/mypage_public_journa
l_individual.asp?blog_id=4261771

I think I invented this - espresso bean nap now - Set timer for 30 minutes - eat 3 chocolate coated espresso beans, lay down and read for 5 minutes, listen to audio book, fall asleep. The caffeine kicks in and I am wide awake and refreshed in 30 minutes.

January 2, 2014 restart my daily 10,000 steps streak. Why? I will not let another year go by without reaching my milestone of 199.9 pounds. I will do it!

I made my own treadmill desk - $0 made with things I already had, follow the link for a picture and instructions.

www.sparkpeople.com/mypage_public_journa
l_individual.asp?blog_id=5128971

Challenge check list

I will weigh in weekly
I will exercise daily for 60 minutes for 56 days
I will lose 1 pound or more every week
I will be 199 or less by May 31, 2014
I will use Nutrition Tracker - food and beverages
I will follow Full Plate Model Diet check calories and portion sizes
I will post my exercise & Living the Good Life daily
I will go to the gym every time hubby goes
I will be strong and healthy
I will check in with my team as I have time
I will read and comment on blogs as I have time
I will change my routine so times I am tempted to eat, I will be doing something else.

Habits are crazy things, hard to make and even harder to break!

You can read 'The Full Plate Diet' pdf version online for free. I tried it in August 2012 and continue to look for foods with high fiber.

www.utexas.edu/student/housing/pdfs/full
platedietbook.pdf

Nutrition Tracking - When I am in tracking mode there are time I am not near my computer or am eating out and I am unsure of ingredients, so I estimate how many calories I eat. I created a grouping I called 'whoa' and it is 100 calories. So let say I ate about 500 calories. Later when I am at my computer I would enter 5 'whoa' to represent the calories. I do not try to calculate the fat, protein, etc. just the 500 calories.

Despite Sparking for 7 years and not quitting, I am only 30% of the way to my goal. I have to really dig in and make each day count.

In my "future version of Lynn" image - I eat only to live, walk daily, go to the gym 3 times a week, water aerobics 2 times a week, track all my food, and lose weight each month.

Over the years I have struggled to lose weight. It has been like trying to assemble a jigsaw puzzle and there are always pieces missing. The plate model is the picture, the total picture and it works, but I lost focus with moving and other things. I am in my new home and need to get rooted and back into a routine.

'I started losing weight and realized, 'Oh, it's true what they say: Diet and exercise really work!' - Kelly Osbourne, appearing in her first bikini on the cover of Shape.

Living in the moment frees you to be your best today. Start each day anew with a plan for what you will accomplish today... Kaliswalker

Keep making life better today and everyday!... Kaliswalker

Great advice eliminate some of our negative options

My 2014 Fitness Bucket List

Walk 10K on Barnston Island - did it
Hike to Fragrance Lake
Bicycle at Black Mountain Ranch
Wii Fit figure out how to use it!

I love SP, and recording the food and exercise helps me. I am an CPA; so maybe it is seeing the basic math of creating a daily calorie deficit is "the plan" I needed to make it happen. I tell myself - If I feel fat, let me do it at the gym. Cinderella is proof that a new pair of shoes can change your life! Make them running shoes!

It is a challenge to maintain consistency, but it is my key to success. The basics for me - tracking food, exercising at the gym/pool/walking, home cooked meals, recording exercise in SP, and in bed by 10 PM. Even if I haven't followed my daily routine, logging into SP is my touchstone.

I am still a good person regardless of my weight or how much walking/exercise I have done. There are many positive things in my life and it's not so important to obsess about the numbers on the scale or my fitibt. Yes they are monitors but should not be controllers of my life.

Milestones

Dec 2006 Monarc transobturator sling procedure
Mar 2007 weighed more than 242 pounds (wasn't weighing) busting out of size 20
May 2007 started walking my dog Kali
Aug 2007 242 pounds at annual check up
Sept 2007 started water aerobics and went off Paxil
Oct 1 2007 started exercising at YMCA gym
Oct 31 2007 quit smoking
Nov 2007 husband started going to YMCA
Dec 15 2007 started South Beach diet
Jan 1 2008 233 pounds
Jan 9 2008 met online buddy
Jan 24 2008 joined Spark People
Feb 10 2008 223 pounds
Mar 2008 10K hiked Barnston Island, got my life back
Aug 8 2008 annual checkup down 29 pounds and no longer borderline diabetic
Oct 8 2008 209 pounds
Feb 8 2009 SparkPeople Motivator - thank you!
Mar 18 2009 Done Girl of the Day
May 12 2009 Got size 14 capris to replace size 18!
May 25 2009 Danced all night at the BBQ!
June 1 2009 210 pounds
June 17 2009 Diagnosed with breast cancer
June 24 2009 Lumpectomy
Sept 16 2009 Day 1 of radiation treatment
Oct 8 2009 Last of 16 radiation treatments
Jan 1 2010 230 pounds and started high fiber diet
Feb 9 2010 Cancer check up fantastic!! Cancer free!!!
Mar 15 2010 Completed the YMCA 21 Day Challenge with hubby
Mar 16 2010 Diagnosed with diverticulosis
March 24 2010 Biked 1/2 marathon (13.1 miles) in 58:46 minutes
March 27 2010 Biked 10 miles in 42:59 minutes
March 29 2010 Spark Featured Motivator of the Day - thanks!
May 1 2010 Spring 5% Challenge -10 lbs in 8 wks
July 1 2010 Summer another 5% Challenge -7.6 lbs in 8 wks
Oct 3 2011 Moved to the Vancouver BC area
Feb 23 1013 224.1 start Winter Challenge
June 1 2013 205.4 pounds lost 7.4 pounds in May
June 2013 Las Vegas for 2 months 202.2 pounds
Sept 2013 Stanley Park walked 30,000 steps! Fitbit!!!
Dec 2013 lost 4.8 pounds ended the year at 205.0
Jan 02 2014 Fitbit 10,000 Daily Steps Streak Started
Apr 05, 2014 208.8 pounds
May 30, 2014 198.4 pounds made it to ONEDERLAND! in 8 weeks in the 5% Challenge. Lost 10.4 pounds! The first time I lost 5% in 8 weeks.
Dec. 9, 2014 CPAP
Jan. 9 2015 Over Eaters Anon first meeting
Mar 12 2015 joined the virtual walk http://www.walking4fun.com
Sept 2015 Start Bodysense dietician lead class
Oct 2015 Start listening to Overeaters Anon free podcasts from iTunes
Oct 18 2015 Start 100 Days of Weight Loss - Linda Spangle book & group
Nov 18 2015 Sinus surgery
Jan 1 2016 231.4# Joined Overeaters Anon. My red light foods - NO appetizers, desserts, chips, crackers
Jan 2 2016 5% Winter Challenge starts
Feb 10 2016 Lost 5% of my body weight in Week 6 of 8 Week 5% Challenge
Feb 29 2016 5% Winter Challenge down -7.46% of my starting weight now 211.0 pounds. Lost 20 pounds this year!
205.6 pounds.
Mar 26, 2016 205.6 pounds starting weight
May 20 2016 End of Spring 5% Challenge 199.4 pounds - onederland! Lost 32 pounds this year!
Sept. 24 2016 201.2 pounds Fall 5% Challenge
Oct. 18, 2016 Crushed my Carb Craving! Appetite in Check!
November 5, 2016 100 Days of Weight Loss by Linda Spangle completed!

Streak Day 118 of 10,000 Steps Streak - April 29, 2015

Quotes

My 2014 Mantra - It Always Seems Impossible Until It is Done... Nelson Mandela

"What do you mean your not in the mood for exercising, are you in the mood for brushing your teeth or taking a shower? Exercise is just part of a healthy life."

Sept. 2014 - I lost more than 40 pounds and landed in onederland. For 6 months this year I walked 10,000 everyday and worked on daily nutrition tracking. I am ready to do it again!

I love my team mates and the challenges. They motivate me and keep me going in my pursuit of better health.

2010 Fitness - Couch to 5K training - March 23 5.5K walking & Stationary Bike 1/2 marathon Mar. 24, 2010

I was a glum overworked, out of shape office worker. When I was tired or stressed I would run to the vending machines for a junk food fix. I knew without change, I would continue to gain weight and the rest of my life would be a steady decline.

I had a dream where I woke up with the perfect body and I was thrilled, then frightened and sad. I knew it wouldn't stay that way. Within a week I would be overweight and out of shape again because I don't take care of my body. Some how it clicked - people who are slim and healthy take care of themselves - they eat properly and exercise. That is what I needed to do.

When did I start taking better care of me? It was when I started living in the moment. When I stopped thinking of past things that made me sad and made me wish I could have a do over in life. It was when I stopped pining for a future that might never happen. The day I put my dog Kali on her leash, turned on my audio book and walked out the door I was living in the moment.

I was doing this for me, and I was the only who could change me. I started with baby steps. First the walks were 15 minutes and became 1.5 hours a day. I added new things slowly. A few months later I started water aerobics, then going to the gym, then I quit smoking, then started the South Beach Diet. My husband got on board with the diet and fitness so we motivate each other. I had an online support buddy, who provided accountability, encouragement and friendship.

When I started at the gym I didn't look fit, but I didn't let that stop me. The people at the gym want you to succeed, they smile in encouragement. After doing the Barnston Island 10 km hike in March 2008, I can honestly say, weight loss is just a bonus. I feel like I have my life back.

By April 2008, I had myself in good enough shape to get hired temporarily by the post office. I was thrilled to have accomplished that. It wasn't till I got home that first day that I realized what confidence I had in my physical abilities. I never doubted I could do the work. It was like getting paid to exercise and it helped me build abdominal muscles, which never existed before.

I am living the good life and I know there are a lot of funs things in the future. It is in the everyday we live, all else is memories or dreams.

My utmost desire is to have happy healthy lives for dearest husband and myself, and family - EGRAMMY

Don't stumble over something behind you - TULLY46

Maybe we just need to get too busy. Too busy for junk food. Too busy to sit on the couch with the potato chips. Too busy because our days are filled with work, kids, healthy meals, and exercise. What if we eliminate some of our negative options? - REBECCATKD

'Breathe, believe, and battle.' Breathe be in the moment. Believe have faith that you can rise above it. Battle you gotta be prepared to go for as long as it takes." coach Troy Tanner

"Begin with that most frightening of all things, a clean slate. And then look, every day, at the choices you are making, and when you ask yourself why you are making them, find this answer: Because they are what I want, or wish for. Because they reflect who and what I am... Anna Quindlen

We can be our own worst enemies - we find fault with what we do or don't do. We worry about things that may or may not happen. Happiness is living in the moment, freeing ourselves to be our best and be happy NOW! Kaliswalker

You can never make the same mistake twice because the second time you make it, it's not a mistake, it's a choice... Steven Dunn


As always, I remain optimistic! I hope you are too! MOSTMOM1

You will never plough a field if you only turn it over in your mind... Irish Proverb

When the shape of your body no longer matches the shape of your beliefs, the weight disappears. ~~~ Geneene Roth

Exercise in the morning before your brain figures out what you are doing - SparkPeople

Discipline is the bridge between a goal and an accomplishment!

"Perseverance is not a long race; it is many short races one after another." Walter Elliot

"Motivation is what gets you started. Habit is what keeps you going." - Jim Ryun

As with any journey, who you travel with can be more important
than your destination... unknown
Nike ~

"If you went running when you first started thinking about it, you'd be back by now."

"Someone who is busier than you is running right now."

"The road to hell is paved with couches."

"It's easier to sleep than run. That's why sleeping isn't an Olympic sport."

"One of the main causes of failure is giving up what you want most for what you want now." - Jessie Ahroni

The chains of habit are generally too small to be felt until they are too strong to be broken. - Samuel Johnson

"When you feel like giving up, remember why you held on for so long in the first place." ~ Unknown

When you get into a tight place and everything goes against you, till it seems as though you could not hold on a minute longer, never give up then, for that is just the place and time that the tide will turn. - Harriet Beecher Stowe

The pessimist complains about the wind; the optimist expects it to change; the realist adjusts the sails... William Arthur Ward

Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. - Lou Holtz

You're braver than you believe, and stronger than you seem, and smarter than you think. - Christopher Robin to Pooh

Never deprive anyone of hope; it could be the only thing the person owns. ~ Unknown

eat until you feel about 80% full and then stop. It's an eating method used by people on the island of Okinawa, Japan to help them stay slim and trim

We all have a whoops day. It's what you do the day after that counts... Kaliswalker

"Do what you should do, when you should do it, whether you feel like it or not." by Thomas Huxley. Self-discipline is the key to personal greatness.

Eating high calories at a 'special meal' will follow me home and hop on the scale with me... Kaliswalker

When you try something new you risk failure. You may be lacking confidence to try something new, but put in the effort and you will be so proud of yourself... Kaliswalker

That which I cannot do now is my aspiration, not my defeat... ~Indygirl

The difference between a goal and a dream is a deadline... unknown

You don't have to have the fastest engine.....you just need to stay on the track and you will get there...... - JOAN_OF_SPARK

We take a peek at the big picture and acknowledge the mountains to climb and distance to travel. Then, we take that first step forward. Then the next. Then the next... WAUSUP

...what I sense as the amount of difficulty is not correct, and it is lower, and it is OK to go for it. So, I just focused on the first step, which was about choice. Let's start, and see what happens ... HAKAPES

Creating a new habit is difficult - it entails doing something consciously, as consistently as possible, breaking old bonds between a trigger and your old habit and creating a new bond between a trigger and your new habit. It's not easy. - Zen Habits

Focus -

If you want to make good use of your time, you've got to know what's most important and then give it all you got.

Do what you should do, when you should do it, whether you feel like it or not. Self-discipline is the key to personal greatness - by Thomas Huxley

Feb. 8th, 2010 I read how MT-MOONCHASER described me.

KALISWALKER - From the far north (Canada), she was successfully losing weight and becoming healthier when she was diagnosed with breast cancer. She had surgery and completed her other treatments and is now back to her exercise and eating plan for health.

Please love yourself as you are and think of losing weight as something you do along the way... Kaliswalker

Each day is a gift to make of it what we want... Kaliswalker

With love and affection to all of my Spark Friends. I love you and wish you all the best on your way to better health.

You're braver than you believe, and stronger than you seem, and smarter than you think. Christopher Robin to Pooh



Member Since: 1/24/2008

Fitness Minutes: 77,959

My Goals:
At 185 pounds I will be at overweight status, not obese. I can be content even if my weight loss is slow, as I am so pleased with the increase in my strength and the change in my eating habits. I don't need to see a change on the scales to keep doing what I am doing - though of course we know how happy we are when we see the changes.

I want to be consistent with my good habits, and good results will come from that.

On The Biggest Loser I saw a man's body scan - a before and after. After he lost some weight, his lungs could expand to twice the size they were before because there was more space in his chest. I have asthma so learning that was so inspiring. I want to be the Biggest Loser!


My Program:
Exercise - water aerobics, hiking and walking my dog Kali. I am highly motivated but need online support to keep it fresh.

Diet - changes but have done South Beach, Full Plate, USDA My Plate.

I am in in bed by 10 PM. I will not reward myself with food for staying up late.



Personal Information:
I live in Vancouver Canada and travel, play cards, hike and make new friends. My second home is in the mountains in Washington.


Other Information:
"Success is the ability to go from one failure to another with no loss of enthusiasm."... Sir Winston Churchill

"Finish each day and be done with it. You have done what you could. Some blunders and absurdities have crept in. Forget them as soon as you can." Ralph Waldo Emerson

"Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment."





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