More Fuel, More Focus - Some of my latest thoughts have come out of my food and exercise routines again, so I might as well share these things "above the fold," as it were.

I'll need to start budgeting a protein or protein+veggie snack for immediately after some of my dance classes. My troupe rehearsal on Thursdays can be one of the higher-energy rehearsals. Around 9:30-10PM last night I found myself really hungry, but not in the mood for a cupcake (although they looked good!) or any other kind of quick sweet. Finally I gave in to mix up some quick tuna salad. I should pick up some relish for tuna salad again in the future, it really hit the spot.

I will admit that pounds are starting to fall off incrementally again, but the main focus isn't about weight loss. I'm trying to keep in mind that Fitness is not indicated by Body Size. To be honest, I can dance much longer and with better stamina than many more slender folks. But it's not about comparing myself to anyone else, or about comparing myself to any of those size charts. I have *this* body right now, and I am aiming for a very specific dance ability. This will require additional muscle development, increased flexibility, and increased stamina. But I cannot deny that seeing incremental decreases on the scale don't still make me a little bit happy, a little bit smug. I am working hard for this, so I will admit that I like seeing results.

But on the topic of focus, I had some other observations after last night's rehearsal. First, I absolutely loved rehearsal. I was challenging myself to dance every set possible, because different troupe members needed to practice one of the new formations, so we were rotating 5 people onto the floor for 3-person drills. I finally sat out for one of the sets, but I *loved* the challenge. I did notice I should start paying attention more, to be a better supporting dancer, doing *exactly* whatever my lead is cueing or transitioning. I lost focus a couple of times, and by not watching, I missed more transitions than I was comfortable with. MUST pay attention and MUST support every move they make. As I like to joke, "Even if my lead cues the Chicken Dance..." and I was not in the "chicken-dance" head space last night. MUST remember to do so. *grin*

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Today's Blessing That I'm Thankful For: The ladies I dance with: You all inspire me so much. Marilyn, Natalie, Sydney, and Nicole; Katy, Martha, Nat, Holly, Tonda, and Jen. You keep me on my toes and you keep me on my game. Body and Brain, I love all you ladies do for me.

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Detailed Note about Food and Exercise: You can skip these if you like.

Wednesday Food Breakfast (8 AM): 1 egg+cheese muffin, 1 hashbrown, 2 large coffees w/creamer and splenda. A packet of honey-almond-butter (about a Tbsp). Lunch, 1PM: Veggie Pad Thai and hot tea (jasmine). Ate half, saved half for later. Afternoon snack: 4PM, 2 small cranberry oat/rice cakes. 1 Diet Coke. 5PM: More water w/Crystal Light. Dinner, 8PM: Lamb shank, veggies, rice, lentil soup, pita, feta cheese, labneh, baba ghanoush, hummus, dolmas, bread, oil & vinegar & spices, tabouleh, followed by turkish coffee and baklava. (See album "Meals," image #8, dinner at Persian restaurant) Sampled just a few bites of everything, actually felt great at the end of the meal knowing I did NOT over eat.

Wednesday Exercise Walking: 1.54 miles. Stretches: 3 major sets (knees, shoulders, calves). No dance (Wed is my night off). Not a big day for walking, however I did more extensive stretches in the morning than my normal set.

Katy's recommendation with yoga poses: Do 2 sets of 20 seconds each, for any stretch. So during my normal "try to stretch my knees more" routine, I held the stretch for a slow count of 20. Ouch, that's MUCH longer than my normal "do this until I'm slightly uncomfortable." You see, I cannot actually sit on my knees to the point where my backside is resting on my feet. I can kneel on my knees, sure, but not all the way to the floor.

So for the past six months, I've been trying to work on that, sitting on my knees, holding myself up, and sitting back as far as I can. Doing this twice for a count of 20? Much harder, but I did it. Then I repeated the count of 20, two sets method on my shoulders and my calves. The shoulder issue: I have almost no backward-flexibility in my shoulders. I can only barely clasp my fingers behind my back, and cannot fully straighten my elbows when my hands are clasped behind my back. So occasionally I try to stretch my arms back for that shoulder flexibility. And my feet have been cramping up occasionally, ever since we danced for 3 hours in a room that started at 57 degrees. So I've been flexing my feet and stretching my calves and hamstrings, fairly regularly. Those stretches felt good on the 20-count/2-set method, the other stretches hurt a bit.

Thursday Food Breakfast (7 AM): Leftover bites of Lamb shank, veggies, rice, lentil soup, pita, feta cheese, labneh, baba ghanoush, hummus, tabouleh. Ate about 1.5 cup of leftovers with 1.5 slices sourdough bread. 2 large coffees w/milk and splenda. Early Lunch, 11AM: 2 small cranberry oat/rice cakes. Lunch, 12:30PM: About .75 cup strawberry-lemonade sorbet with fresh strawberries, blueberries, and some dark chocolate pieces. (See album "Meals," image #10, my Lunch Fruit treat) Another 20 oz water w/Crystal Light. Snack, 3PM: veggie (potato/spinach/tomoto) chips (about 1.5c). Early Dinner, 4PM: Grilled salmon, brussel sprouts and rapini, black quinoa salad with butternut squash. 16oz green machine (fruit + boosts) drink. (See album "Meals," image #9, my Early Dinner) Another 20 oz water w/Crystal Light. Late Night snack, 11PM: can of tuna w/1 chopped dill pickle and 2tsp light mayo. Another 20 oz water w/splash of juice.

Thursday Exercise Walking: 3.6 miles. Dance: Gypsy Sisters Reh: Arabic 123, Reach and Sit, Single Bump Half Turn, (transition move, full time shimmy); Diagonal in formations. (Intense)