ma birfday

My 29th birthday isn't until Tuesday but we decided to celebrate it this weekend. We're in our fiscal year end at work right now (until around August 20th) and no one is ever allowed to take time off during this period. So, for the 6 years I've worked there, I've never had my birthday off, which is really not a big deal to me.

I opened my gifts and here's a list of what Michael got me-

• A "happy 2nd birthday" card with a "9" written after the "2". It has a cartoon tiger on the front.
• Instead of saying, "Hope your birthday is full of happy smiles and yummy treats!" he changed it to say, "Hope your birthday is full of happy burpees and zone treats!"
• An Ipod
• An Ipod docking station for my desk at work
• A $25 Itunes gift card
• A blush makeup brush (I asked for this & I'm proud of him for figuring out what I meant)
• A powder makeup brush
• An expensive sports bra
• A pair of volleyball shorts for working out (the really short kind)
• 2 workout tank tops
• A sweaty band

He did a good job didn't he?

Tonight I think we'll go to dinner somewhere although I haven't decided where. Any suggestions?

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Blah

I'm having one of those weeks... I didn't workout last night but I probably should have. I knew that yet still didn't workout tonight either.

I might just take this "cycle" of CrossFit off. I feel tired, sluggish, cranky, you know the drill.

Nothing else is new with me. Boring, I know, sorry!

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Angie wins, Kelsalynn loses

I learned something new today... I learned that I cannot do 100 pull-ups, even if I really want to.

I'm pretty annoyed but I'm telling myself there's really nothing I could have done either so just let it go. That whole "letting it go" thing is tough for me when I set out to do something than fail.

"Angie" calls for -
100 pull-ups
100 push-ups
100 sit-ups
100 squats

You cannot partition these so I can't do any of the push-ups until I've completed all 100 pull-ups. I set out for the gym knowing this would suck. I told  myself I was going to do it no matter how long it took me.

That was before the blister on my palm broke open at pull-up #48. I just did 45 pull-ups a few days ago and it was about to break open then. I wore gloves tonight thinking that would help but obviously it didn't.

Have you ever tried to do a pull-up with an open blister? I know a lot of CrossFitters do it but I'm a wuss I guess because I can't. It hurts LIKE HELL and I wasn't even half done yet. I did 2 more to make it an even 50 (yes, those 2 royally sucked) and decided I would do a "half-Angie" today instead.

So I did-
50 pull-ups 6:56
50 push-ups 10:47
50 sit-ups 12:43
50 squats 14:18

My time was 14:18 and you can see my splits above. I was able to fly through the sit-ups and squats but the pull-ups and push-ups were tough. 

I know I should be proud of this but it just stinks. I'm not sure how to toughen up my hands. Yesterday doing my one rep max for the deadlifts, I almost dropped it out of my hands (yes, I was using false grip). My fingers are just so weak and now it appears my palms are too. As I type this I have 1 open blister and 4 other blisters that are starting but did not break open today.

I would like long, elegant fingers to play the piano but I would like tough, calloused hands for CrossFit. I just can't win. :)

Until tomorrow,
Kelsalynn

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CF Total

I practiced the piano twice this week and my piano teacher- Sanar- said she could tell- SWEET! Again, I had such a good time at my lesson and the one hour afterwards where I relax at her pool while she works out with my husband.

The sun must have really zapped me though (or maybe it's the humidity we're experiencing in AZ right now) because I came home today and took a 3 hour nap! Mind you, I had only been awake for maybe 4 hours so I'm not sure what my 3-hour nap was all about but apparently it was needed.

Once I finally woke up, we headed to the gym. Today's WOD called for CrossFit Total. In this WOD, you do a back squat, a shoulder press, and a deadlift. You do a 1-rep max of each movement and your total weight for all 3 is your "CrossFit total score." Here's the chart-

I'm going to completely disregard any score I had before because I'm certain my form wasn't where it needed to be with my back squat. I don't think I got low enough before to count it so I'm not going to. Therefore, today is what I'm considering my "foundation" and I'll try to build from here.

Here's how I did-

Back squat - 160

Shoulder press - 75

Deadlift - 215

Total = 450

I'm totally pumped about the deadlift- that's 10 lbs more than last time when I did 205. My shoulder press is 5 lbs heavier but my squat is considerably less. I'm really proud of the 160 though because it was NOT easy. I even grunted and I am not usually a grunter! I felt like my form was perfect and I wasn't going to count it otherwise.

So since I weigh around 145 lbs, a score of 450 means I'm in the "Intermediate" category.

After doing CrossFit Total, I did a few pull-ups. I still have to do a very slight kip to get up, I can't quite do one without it. I'd like to be able to do a strict pull-up without a small kip to get started but I suppose I'll just add that to the "things I wish I was stronger at."

Until tomorrow,
Kelsalynn

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Cleans

Mainly for document purposes-

I suppose I had another "Technical Day" at the gym tonight. I didn't do it on purpose but I watch a video on the CrossFit Journal showing instructions on how to do a proper clean.

I did my hip exercises first then I used one of the sticks to work on my clean form. I think they're hard to do without any weight. Maybe it's just me but I can't get my whole body into it unless there's some weight behind it.

Then I used the 45# bar and kept practicing. I put it as high up on my shoulders as I could muster and did some front squats first. I also worked on my hook grip which I haven't heard of until today. Then I worked on my cleans. One thing that really helped was to focus on getting my elbows under and around quickly. This was where I had a delay before and thinking about that quick movement made a big difference.

I still suck at opening my hips. It's just not a normal movement for me at all. Hopefully I'll learn more about this during our Level I Cert next month b/c the videos online can only get ya so far. (picture of a great extension, which I cannot do)

I probably ended up doing 40-50 cleans at 45# tonight. I just kept practicing them until my hands and wrist didn't want to do anymore.

Until tomorrow,
Kelsalynn

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I totally killed it!

Ooooooh I'm so excited right now! I just KILLED my previous time for "Fran"!

The last time I did Fran it was October 19th, that's a long time ago, like ages...we're talking pre-Windows 7 here people...  I feel like I was in much better shape at that time; at least I was more consistent with working out then. Right?

And we can't forget that I was just informed at my recent doctor's appointment that I weigh more than I ever have- 146!

On the other hand, I've started pre-packaging my snacks, eating out less, and guzzling water like it's nobody's business.

Either way, a pick-me-up was needed in the workout department. New sports bras can only boost you so much (see what I did there?).

Fran calls for-
21-15-9 reps of
65# thruster
pull-ups

October was my first time doing it as prescribed (so as you see above). My time in October was 14:25- not great, but not terrible in my eyes.

Tonight I did Fran in 11:45! I took over 2 minutes off my time! WaHoO! I'm so pumped! I'll be adding it to my stats on the sidebar to the right. Damn, this was the best workout I've had in a while.

Here's a video I found on YouTube of a CrossFit gym in UT doing this WOD. Check it out---

Until tomorrow,
Kelsalynn

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Technical Day

I was absolutely perfect with my eating today and enjoyed all my snacks yet again. I went to Target over lunch today and scored a $2 purse, $5 tank top, and $4 necklace. Jam!

I bought a new sports bra this past weekend and then bought another one at Target today too (not on sale, but not expensive). I'm not sure what the deal is but all my sports bras are too big. Yes, they're older so it's possible they're just stretched out...and maybe once I noticed the first one, I simply noticed it's all of them...and maybe my girls are shrinking.

My birthday is coming up in a couple of weeks and I asked for a nicer, more expensive sports bra then too!

Who said fitness can't be fun?

Anywho... so I went to the gym and decided to have a "technical day." Since we signed up for the Crossfit Level I Certification class yesterday, I have this fear that I'm going to get there and they're going to laugh at me and my poor form. I have no idea how to do a clean or a snatch and I've never had anyone critique my squat or deadlift. I've watched a ton of videos and I like to think I'm doing okay, but I can't see myself from every angle during an exercise.

So, yeah, I think I'm more nervous than I am excited at this point! Eeek.

Back to my trip to the gym... I did
3 sets of 10 ring dips (w/ my feet on the floor) - These were tough, I tried really hard to sink way into the dip and not just lean forward. My arms were shaking.
Round 1 - 7 + 3
Round 2 - 5 + 5
Round 3 - 5 + 5

3 sets of 10 kipping pull-ups - I tried to see how many I could do in a row. I feel like my arms could keep going but I just cannot grip the damn bar any longer- my hands are so week.
Round 1 - 9 + 1
Round 2 - 6 + 4
Round 3 - 4 + 1,1, etc I blame Michael b/c he used the bar for pull-ups and got it soooo sweaty!

Overhead squats - This started off frustrating. I couldn't even do 45# without my knees coming forward. My form was terrible and I was about to quit. I grabbed a 20# bar instead and did those perfectly. Then the 30# bar and did those great. My hubby redeemed himself by pointing out that I needed to push out with my knees. As soon as I made that change, my overhead squat was immediately better.

I ended up doing around 15 reps of a 45# overhead squat and only counted those that looked perfect.

Until tomorrow,
Kelsalynn

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I make no sense ... and a big announcement!

Today was CAKE day at work. I shit you not. That's what it was called- CAKE DAY! And there wasn't just one, but TWO cakes! And oh boy, did they ever look so delicious. I knew the whole office would be called in to partake in the cake festivities at 3:00 so I planned to eat my HEALTHY snack at that time so I wouldn't be tempted.

I had 4 people put come into my office and put the slice of cake UNDER MY NOSE! Yes, I'm writing with a lot of caps, but I need to make sure you understand the seriousness of this situation! Cake, in my face, under my nose, with a person begging me to take it.

And I said No!

OH YEAH BABY! I did not partake in the cake festivities.

After eating like utter poo-poo on Saturday, I knew my body would be craving sweets and sugar today. Idid awesome fighting the cravings with my prepackaged snacks and lunch.

I came home from work and was productive right away. I swept the floor, did the dishes, moved the laundry over, and cut up a fresh pineapple. We decided not to workout tonight, but we'll make it up by doing 4 days in a row.

And then, I went and got ICE CREAM from Sonic. You didn't see that coming did you? It's okay, I don't make any sense. I ordered a chocolate and banana milkshake and it was AW-wait for it- SOME!

Soooo...now that I have that confession out of the way, onto the cool part-

Michael and I will be heading to Laguna Hills, CA next month to become CrossFit Level I certified! Woot! I'm so excited and completely terrified at the same time. This is THE FIRST step toward a much larger vision that we both have for our future. It's crazy! CrossFit has a certain way of doing all of its movements and it's all for a purpose. Because Michael and I do the workouts on our own, we learn all of these movements from watching videos on the website. Obviously, that's not exactly the best way so I'm sure it'll be a huge learning experience for both of us.

Until tomorrow,
Kelsalynn

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I know what I will be doing all day

I will be watching this...   I'm in total awe and I can't stop...

http://live.crossfit.com/

I just witnessed "Helen on Steroids" which puts what I did 2 days ago to shame. If you recall, I did "Helen" which was 3 rounds 400 meter run, 21 kb swings, and 12 pull-ups. "Helen on Steroids" is insane-

1200 meter run
63 kb swings
36 pull-ups
800 meter run
42 kb swings
34 pull-ups
400 meter run
21 kb swings
12 pull-ups
Then you end with a max jerk, rack to overhead.

Most of the women did the above workout in less than 24 minutes. It took me 18 minutes to do 1/3. They are amazing!

I would love to volunteer at the CrossFit games next year. I wonder how I do that when I don't belong to a CrossFit gym. Hmm...

What do you guys think of the new layout?

*Update- just got back from the gym and did my version of "Amanda." Technically, she calls for the following-
9-7-5 reps of
Muscle ups
95# Squat snatch

But since I can't do a muscle nor can I do a 95# squat snatch, I scaled it. My snatches suck. Plain and simple. So I only did the bar @ 45#. Better to do them right then to struggle through tons of weight if they look poopy IMO. Michael has rings that he made so I did a scaled version of a muscle up. I sit on the floor and put the rings just above eye level. I pull up into a muscle up from there.

Here's a video from the CrossFit website of what my squat snatch looked like except that the chick in this video that does it much better/quicker/more powerful than me :)

My time was 11:01

Kelsalynn

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Deadlifts

TGIF!

I didn't have the best day eating wise today. I had a soda- it was a diet soda but still. Then tonight we had Subway after our workout. We were both so tired and our workout was a tough one. I know I was good all week so it could have been worse than Subway I suppose.

Here was tonight's workout-

1 deadlift - 190#

10 deadlifts - 145#

1 deadlift - 190#

20 deadlifts - 105#

1 deadlift - 190#
30 deadlifts - 95#

It wasn't for time. You just keep going and rest when necessary.

I'm going to be making some changes to my blog layout. Please be patient while I move things around a bit.

Until tomorrow,
Kelsalynn

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"Helen" and "Hoochie" both start with "H"

Today was a good day! No reason in particular, I simply felt optimistic all day!

I left work at a decent hour after being there late last night. If you notice my sidebar, I had a white mocha from Starbucks on my way to work. It was delicious and totally against what I should eat. #ohwell

I ate really well all day besides that initial coffee. Tonight for dinner Michael made sphagetti squash and it was soooo good! I'm so lucky to have a husband who can not only cook but enjoys it! I'm not sure which of his recipes are my favorite, they're all good.

After work we headed to the gym. The CrossFit WOD website called for 20 minutes of running sprints which was not going to happen. I decided to attempt "Helen" which calls for
3 rounds
400m run
21 kettlebell swings 35#
12 pull-ups

Because of the sprints, I started by doing my leg and hip exercises and stretches. That felt good of course. The last time I did Helen was October 2009 and my time was 18:04. I was really planning to beat that time but I missed it and guess what my time was????  18:06! I missed it by 2 seconds.

Damn you Helen! You little hoochie!

Okay, I'm done now. I'm going sub-18 next time baby!

(On a random note, my kip has been totally off during my pull-ups. I still have raw skin on my right palm so maybe that's why (babying it)... I'm not really sure. Either way, that certainly wasn't helping my time b/c I couldn't get into a rhythm.)

We have a super busy weekend ahead... party at my boss's house tomorrow night, tubing Saturday morning, party at our house Saturday afternoon, then we're all heading to the roller derby Saturday night, then piano lesson Sunday morning.

Until tomorrow,
Kelsalynn

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What a difference

This past weekend, I pre-packaged my snacks for this week- little bit of fruit or vegetables per bag. I made some of my yogurt and protein snacks and purchased a few of the greek yogurts as well.

I've noticed an outcome that I didn't expect from doing this... I'm EXCITED to eat my snacks now! Before when I was just eating the Balance bars, I really could skip a snack because I didn't really *want* to eat it. If I wasn't hungry, I wouldn't eat it although eating every 2-3 hours is key whether you're hungry or not. But now, now I can't decide which snack I want more! I'm torn between my vegetables or fruit or cheese or turkey or my yogurt. I'm counting down 'til the time I can eat a snack again! I think it's a great thing.

If you saw my sidebar yesterday, I ended up eating half of a donut. Someone always brings in treats here- usually daily and sometimes even twice a day. Yesterday I decided I would treat myself to half of a donut since I had been 100% strict zone for 3 days. Why not reward myself just a bit right?

I'll honestly say I didn't have any regret or guilt for eating that half of a donut either. It wasn't that big of a deal to me. But for the rest of the day, I craved sweets. I wanted a pop, I wanted a cookie, and I even glanced over at the donuts later in the afternoon. I didn't have anything else but I was very aware of how that sugar intake affected me. Some people crave salty things, I'm a sugar-girl all the way!

I have to say that my mood and my energy level has been very consistent this week from my improved eating habits. I feel great!

I did 30 minutes of yoga last night at the gym. It was just okay. I'm not big into yoga and I don't particularly understand it's appeal. Ah well, it was better than sitting on my bum right?

Until tomorrow,
KelsaLynn

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Productive weekend

Wow, talk about an amazing day!

I woke up and practiced piano for a bit. It was probably only 15 minutes, but considering how little I have practiced the past month, I'm proud of that.

We had an awesome breakfast than I seriously kicked major house cleaning ASS! That's right- our place is pretty spotless right now. I even cleaned out my closet and washed some base boards.

Then we went and had tint added to our new car. We also purchased a new radio that is IPOD compatible but it's not getting installed until Wednesday. The new tint looks wonderful though. In Michigan, window tint is more ghetto than anything but in Arizona, tint is essential. Just sitting at a stop light with the windows up, the sun bakes you! It's crazy- you'll just have to take my word for it.

Then we worked out-
It was supposed to be 3 rounds of 15 thrusters (65#) then a 1/4 mile run. But after the very first round of running on the treadmill, my legs felt tight. My calves felt like they were on the verge of cramping so during the 2nd round, I did 1 mile on the bike instead. Then I did the last 1/4 mile on the treadmill again after I knew I'd be able to get through the workout.

My time = 16:35

I did awesome with my diet today and didn't cheat once. I also prepackaged some foods for my snacks this week which, if you didn't read my post this week, is one of the things I want to focus my attention. In our bountiful basket this week, we received 2 cantaloupes so I cut them up and put them into 1-block portions.

Planning is the key! I think this will definitely help with my snacks this week!

And now I've painted my toe nails and they look fabulous!

What a wonderful day!

Until tomorrow,
Kelsalynn

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After thoughts

I've had a day or two to think about my 146 weight at the doctor's office on Thursday. And here's what I decided-
I'm not super concerned w/ the number but I'm not happy with it either. I feel healthy and I feel strong, but I also have to admit that I'm not as diligent as I could be. It's a slippery slope and while my goal this year was to have a balance between living and being healthy, one concession tends to lead to more. I want to be more conscious of what I'm eating and when I'm splurging on my diet.

There are two things I know I need to change-
I need to drink more water. I have a 33 ounce water bottle and my goal is to drink 2 of those during the course of my work day. So by the time I leave the office I need to drink 66 fl oz. That should also cut back on the soda or other beverages I drink.

I want to prepare better snacks each day. A while ago we found these Balance bars that have a good amount of protein and carbs so I usually take one or two of those each day for my snacks. They're quick and easy- just grab and go. Before we found these, I would take some deli turkey and apple or carrots and string cheese or cottage cheese and pineapple, etc. Those snacks are probably much better for me than the balance bars so I want to get back to preparing better snacks again.

Those 2 things should be very easy and quick to change but I think they'll make a big difference. I don't want to become obsessed about my weight but I don't want to ignore it either.

I added a new section to my blog to track my daily wins and losses with my diet. Nothing major, just notes for me keep which will hopefully help me to stay accountable too!

I'm slowly becoming less stressed at work simply by changing my perspective which should also contribute to overall better health. My friend Lexi said something a while ago that's finally sinking in...she said her kids will always demand more from her... she could give them more today than she did yesterday yet tomorrow, they'll want more from her than she gave today. Her children are her full-time job so I think this totally translates my job. I am slowly learning to manage the demands of my various bosses and my employees and I'm to the point where what I'm giving them has to be enough. I could work 14 hour days and tomorrow, they'll want 15 hours. It's just the way it is- it will never change- so I must change. I am learning to manage it which is helping. Lexi, you're one smart chica!

Until tomorrow,
Kelsalynn

***Update- we were crunched for time but we headed to the gym anyway. Originally we were going to do a 30K bike ride but we decided to do 15K instead (and we were still late to dinner- oops). My time 34:40 and 15K turns out to be about 9.4 miles. I don't think the time is great but it sucked doing all 9 miles on a stationary bike inside at the gym.

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Awesome sucky awesome sucky

1. (AWESOME)I went and had my annual physical today. You may think this should be a "sucky" point b/c who really enjoys a pap, but not today my friends. I haven't been to the doc in YEARS. Tiss, tiss, I know. I was proud of myself for getting it done and following through and felt like a weight had been lifted from shoulders by getting this done. Therefore, it's made my "awesome" list b/c my doc was great and it wasn't nearly as bad as I expected.

2. (SUCKY) At my physical, I weighed a whopping 146 lbs. Now, I'm not exactly sure how I feel about this but my immediate reaction is that this is a "sucky" point. Here's my thoughts on this:

• This is the most I've weighed - EVER!
• I haven't weighed myself in some time but I'm pretty sure I started the year at 135 or 138.
• I'm still a size 6 and all my clothes fit the same as they did last year.
• I've never been one to put much stock behind a number. But I don't want to simply ignore it either. I don't eat perfectly and I haven't been quite as consistent this year with working out.
• Then there's the stress of my job which is probably the most likely culprit of the weight gain.
• Finally, I'm lifting more this year than ever before and I certainly feel stronger. But 10 lbs of muscle doesn't seem likely.

What do you think?

3. (AWESOME) I was sooooo excited to do tonight's workout. I've done it twice before but both times I did assisted pull-ups. Tonight was going to be my first time doing kipping pull-ups and although I knew my time was going to suck, I was committed to doing it.
100 ft walking lunges, 21 pull-ups, 21 sit-ups
100 ft walking lunges, 18 pull-ups, 18 sit-ups
100 ft walking lunges, 15 pull-ups, 15 sit-ups
100 ft walking lunges, 12 pull-ups, 12 sit-ups
100 ft walking lunges, 9 pull-ups, 9 sit-ups
100 ft walking lunes, 6 pull-ups, 6 sit-ups

4. (SUCKY) Unfortunately, I made it through the first 3 rounds and 6 pull-ups in round 4 before totally busting open a blister on my palm.

So, I skipped the pull-ups and finished out with the lunges and sit-ups. I ended up doing:
144 Lunges
60 Pull-ups
81 Sit-ups
Time = 19 minutes and some change

The picture does not do the blister justice. It fricken hurts.

Until tomorrow,
Kelsalynn

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I'm here!

Hi Everyone! Don't take me off your blogroll! I'm still alive!

I didn't have a chance to update my blog while on vacation from Friday to Monday so I'm sorry. We got home Monday night way later than planned (traffic) and then last night I was still recovering so I went to bed early.

And unfortunately I don't have any pictures from this past weekend in California. I'm not sure what my deal is. We simply didn't take any pictures. We had a lot of fun though- spent lots of time at the beach, hanging out, etc. And we came in under budget by about $100 so yippy for that!

I finally made it back to the gym tonight and it was a great workout.

20 back squats 95#
40 knees to elbows (hanging on the pull-up bar)
60 kettlebell swings (35# dumbbell)

Time = 15:39

Not a great time, but I'm soooo excited! I thought the 95# back squats would be harder than they were actually. And those damn knees to elbows things- those suck and take me FOREVER. I could only do 3 at a time.

Loved the workout though!

How was your 4th of July?

Until tomorrow,
Kelsalynn

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I am so blessed

5 minutes ago, I was INCREDIBLY cranky. Like, just stay away from me or you might die cranky. I worked until 7:30 tonight, we're leaving for Cali right from work tomorrow so I need to pack, I didn't go to the gym b/c I was at work instead, blah, blah, blah.

I also needed to pull together our July budget and also the budget for our trip this weekend. So after working 12 hours crunching numbers all day, I got to come home and do it some more.

Something pretty great just happened... I'm pulling our budget together and I realize, "What the hell is wrong with me? Look at how much we have. Look at how much we're able to do. Shame on me."

Let me point out a few things-
1. We're taking a trip this month and we're paying cash. $750 to be exact. That feels wonderful! I can't wait for this weekend to GET HERE!
2. I'm going to continue saving for our next car, just not as intensely as we have been for this one. So instead of paying a finance company, we're paying ourselves $500 for that.
3. We have talked and talked about taking a trip for our 5-year wedding anniversary at the end of this year and we're able to save $500 toward that too!
4. Finally, we're saving for our retirement to the tune of $2,443 this month! My goal for 2010 was $15,705 which means we need to save $2,443 from now through December to reach that goal. I think we can do it.

In other words, we're paying all of our obligations, we're enjoying some of our money right now, and we're also investing in our future. How can all of that NOT make me feel so much better?

It makes me realize how fortunate we are. Yes, we work hella hard for all of this but we're also very blessed.

Just wanted to share,
Kelsalynn

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