1. Fingers crossed but the exercises set by the physio seem to be having the desired affect on my knee, still a long way to go but perhaps I won't need to go under the knife.
2. Not sure what tomorrows weigh in will reveal but still hopfully a slight loss but must admit have allowed a couple of treats this week following achieving my target, we'll see.
3. Been to Dentist for my check up and sadly got to go back, have cracked a tooth which needs filling and another the enamel is chipped so that requires sorting before it gets worse. Nothing urgent so getting done 1st October.
4. Finished our Pool season with a 5-4 defeat last night (although won mine), had a team meeting afterwards and I've been elected team captain next season (should start in september).
5. Supposed to be laying a TT tournament at Halifax at the weekend but probaly wont go to give my knee more time, although if it keeps mproving am tempted to test it out (know I shouldn't).
6. Getting new conservatory/utility room built, old one was a bit iffy and some of the wood rotting, another big expense but should have everything ship shape after this job is complete.
Tuesday 31 July 2012
Wednesday 25 July 2012
Weight Loss Challenge - week 9 - Job Done
All I can say is I have a smile on my face this morning because I'm "home and dry" yes the 22lb loss target as been achieved and with 2 weeks to spare.
In fact its 23lb because I lost 3lb last week which is even more pleasing because I've broken the 200lb mark, this morning the scales showed 199lb.
Job Done but I wont be stopping here its my long term aim to get much lower.
Would like to say I'll never weigh at 200lb or above again but with a holiday coming up in just over 2 weeks I may blip a little. Still I've a couple of weeks to drop a little more before Austria and maybe give me a buffer if that makes sense. I'll be delighted if my first weigh in after the holiday says 199lb, it would be a great starting point for my next challenge.
Mick - start weight 222lb - todays weight - 199lb - target loss 22lb - loss this week 3lb (14%) - total loss 23lb ( 105%).
Reg - start weight 131lb - todays weight - ?lb - target loss 6lb - loss this week ?lb (0%) - total loss so far - ?lb(58%)
So how have I managed to succeed ?
Basically its been a significant change to what I eat/drink on a weekly basis.
Beer - have cut down a lot, go out less and on the occasions i do have diet soft drinks most of the time. Reckon beer intake is down 70 to 80% to what i did previously. Of course still enjoy a pint but don't feel the urge for a big session reckon down from 20 pints to between 4 and 6 per week.
Breakfasts not changed significantly for weight loss, always had weetabix with fruit (berries) but I've now given myself options depending how i feel, now its Weetabix or Porridge or Bran Flakes so I have a choice and keeps food from been boring, just go with which i fancy that day (still have the fruit obviously).
Bacon/sausage - Not so much sausage but i love bacon and could always make a meal with it or have a sarnie at lunch if peckish. Well now don't have any in the fridge, eliminated from my diet options.
Chocolate/biscuits - I often have a coffee during the day and sometimes it was hard to resist having a biscuit with it, solution easy don't have any in the house. I'll have a small handfull of grapes or cherries in the afternoon to stop me feeling hungry.
Snacks - As above I always had chocolate and biscuits in the house and to justify I used the old tale "its in case visitors come", of course too convenient and in real terms it would be me eating them when i felt hungry, and as any chocoholics will tell you once you start its tough stopping.
Now I have apples, oranges & bananas in as my only snacks as and when required.
Lunch - Always been not too bad at lunch this is my small meal but occasionally would eat the wrong stuff, now it varies between a weight watchers meal (there are a few I like) usually between 300 and 400 cals, a bowl of soup, or a sandwich (chicken, ham or low fat cheese). Again of the 3 options i just decide which i fancy on the day.
Main Meal - Always loved my food and enjoy my dinner, many times it would be far too many calories but now thats changed. I only have one main dinner per week (usually sunday), last week it was gammon, veg & jacket potato week before roast beef, roast pots, yorkshire pudding, etc.
So what about the other meals, well I make five salads up and have one per day until they run out, at least one will not have meat on it will use something like cottage cheese. In fact just made them up today cottage cheese, spam, chichen, tuna & ham are what i've made this week.
My 7th main meal is usually a meat free day, tend to have just a jacket potato with beans or cottage cheese.
Will admit occasionally (every 2 or 3 weeks) will have fish and chips, but these are done in oven not deep fried.
Bread- Always had wholemeal bread but things like salads, fish & chips i had 2 slices with i will now have one.
Supper - Late night hunger was always a problem for me when dieting and i would take unhealthy options all the time but now I get some Ryvita (slimming biscuits about 30cal) and have with some low fat cheese spread or cottage cheese.
Think thats about it, think varying the breakfast and lunch options on a daily basis depending on mood is allowing me to enjoy my food.
In fact its 23lb because I lost 3lb last week which is even more pleasing because I've broken the 200lb mark, this morning the scales showed 199lb.
Job Done but I wont be stopping here its my long term aim to get much lower.
Would like to say I'll never weigh at 200lb or above again but with a holiday coming up in just over 2 weeks I may blip a little. Still I've a couple of weeks to drop a little more before Austria and maybe give me a buffer if that makes sense. I'll be delighted if my first weigh in after the holiday says 199lb, it would be a great starting point for my next challenge.
Mick - start weight 222lb - todays weight - 199lb - target loss 22lb - loss this week 3lb (14%) - total loss 23lb ( 105%).
Reg - start weight 131lb - todays weight - ?lb - target loss 6lb - loss this week ?lb (0%) - total loss so far - ?lb(58%)
So how have I managed to succeed ?
Basically its been a significant change to what I eat/drink on a weekly basis.
Beer - have cut down a lot, go out less and on the occasions i do have diet soft drinks most of the time. Reckon beer intake is down 70 to 80% to what i did previously. Of course still enjoy a pint but don't feel the urge for a big session reckon down from 20 pints to between 4 and 6 per week.
Breakfasts not changed significantly for weight loss, always had weetabix with fruit (berries) but I've now given myself options depending how i feel, now its Weetabix or Porridge or Bran Flakes so I have a choice and keeps food from been boring, just go with which i fancy that day (still have the fruit obviously).
Bacon/sausage - Not so much sausage but i love bacon and could always make a meal with it or have a sarnie at lunch if peckish. Well now don't have any in the fridge, eliminated from my diet options.
Chocolate/biscuits - I often have a coffee during the day and sometimes it was hard to resist having a biscuit with it, solution easy don't have any in the house. I'll have a small handfull of grapes or cherries in the afternoon to stop me feeling hungry.
Snacks - As above I always had chocolate and biscuits in the house and to justify I used the old tale "its in case visitors come", of course too convenient and in real terms it would be me eating them when i felt hungry, and as any chocoholics will tell you once you start its tough stopping.
Now I have apples, oranges & bananas in as my only snacks as and when required.
Lunch - Always been not too bad at lunch this is my small meal but occasionally would eat the wrong stuff, now it varies between a weight watchers meal (there are a few I like) usually between 300 and 400 cals, a bowl of soup, or a sandwich (chicken, ham or low fat cheese). Again of the 3 options i just decide which i fancy on the day.
Main Meal - Always loved my food and enjoy my dinner, many times it would be far too many calories but now thats changed. I only have one main dinner per week (usually sunday), last week it was gammon, veg & jacket potato week before roast beef, roast pots, yorkshire pudding, etc.
So what about the other meals, well I make five salads up and have one per day until they run out, at least one will not have meat on it will use something like cottage cheese. In fact just made them up today cottage cheese, spam, chichen, tuna & ham are what i've made this week.
My 7th main meal is usually a meat free day, tend to have just a jacket potato with beans or cottage cheese.
Will admit occasionally (every 2 or 3 weeks) will have fish and chips, but these are done in oven not deep fried.
Bread- Always had wholemeal bread but things like salads, fish & chips i had 2 slices with i will now have one.
Supper - Late night hunger was always a problem for me when dieting and i would take unhealthy options all the time but now I get some Ryvita (slimming biscuits about 30cal) and have with some low fat cheese spread or cottage cheese.
Think thats about it, think varying the breakfast and lunch options on a daily basis depending on mood is allowing me to enjoy my food.
Sunday 22 July 2012
Scary Moment
Had been out gardening all morning, came in and half way through my meal started to sweat and felt quite ill, also got double vision.
Unfortunately my phone was in a different room and i was worried so decided to go get it and phone a neighbour, only got two paces and next thing i remember is finding myself in a heap on the floor.
Managed to get myself to my phone and J came around, i was sweating and gone white when he arrived and we phoned the emergency doctor.
Spoke to Doc on phone and after telling him symptoms he thinks I fainted (maybe got dehydrated)and told me to rest for remainder of day and if I get any more symptoms to phone again.
Must admit it really scared me, feels like i hit my wrist and jaw when i fell, nothing too bad though can just feel them.
Nothing like that has ever happened to me and it is worrying when you live alone I must admit.
Do feel fine now but its feet up and watch the golf on TV.
Unfortunately my phone was in a different room and i was worried so decided to go get it and phone a neighbour, only got two paces and next thing i remember is finding myself in a heap on the floor.
Managed to get myself to my phone and J came around, i was sweating and gone white when he arrived and we phoned the emergency doctor.
Spoke to Doc on phone and after telling him symptoms he thinks I fainted (maybe got dehydrated)and told me to rest for remainder of day and if I get any more symptoms to phone again.
Must admit it really scared me, feels like i hit my wrist and jaw when i fell, nothing too bad though can just feel them.
Nothing like that has ever happened to me and it is worrying when you live alone I must admit.
Do feel fine now but its feet up and watch the golf on TV.
Attack of the flying ants
Got lucky last night for some reason i decided to have a walk in my garden at about 7.30pm and as i passed my french doors noticed hundreds of baby flying ants. Looks like they had laid their eggs under a ledge and just hatched.
Last year i had a invasion of them and they got in the loungs somehow, had right job clearing them out. Lukily this time I attacked first with ant powder both outside and under my carpet where i thought they got in before.
Now got hundreds of dead ants outside, looks like I won this one.
Last year i had a invasion of them and they got in the loungs somehow, had right job clearing them out. Lukily this time I attacked first with ant powder both outside and under my carpet where i thought they got in before.
Now got hundreds of dead ants outside, looks like I won this one.
Thursday 19 July 2012
Big Jacks Little Black Book - Have we all got one ?
Was just reading an article on one of the football sites about one of my Leeds United heroes Jack Charlton and the controvesy he caused back in the early seventies when during a TV interview he announced he had a "Little Black Book" with two names in that given the chance he would get before he ended his career.
http://www.mightyleeds.co.uk/pdf/season197071part2.pdf
Big Jack wasn't just anybody, a gentleman but hard as nails, part of Englands 1966 world cup winning team who later wen on to be a very succefull manger, including period with the Irish National team which is arguably the best period in their history.
He was honest, outspoken, down to earth, with Jack you what you saw was what you got.
Whether the book actually existed and the two names in it is still a mystery today, did Jack get them, who knows ?
Anyway it got me thinking and I reckon I've got a little black book of my own, yes sure there are people we dont like but what I'm talking about is people we actually hate and would wish to see harm come to them.
Maybe there is someone in your past that treated you badly or maybe someone you consider disrespected a close friend, we can only know that answer from ourselves. Suppose its more about carrying a grudge which we all know we shouldn't but sometimes people in our lives cross the line.
Not that I'm going to hunt anyone down or anything but at same time it best we don't run into each other, certainly would find it hard not to say anything.
So anyone brave enough to admit to having a "little black book".
Actually saw one person on my list the other day but we were both in cars, in fact pulled up behind him at the railway gates, did think about getting out but comon sense prevailed, lol.
http://www.mightyleeds.co.uk/pdf/season197071part2.pdf
Big Jack wasn't just anybody, a gentleman but hard as nails, part of Englands 1966 world cup winning team who later wen on to be a very succefull manger, including period with the Irish National team which is arguably the best period in their history.
He was honest, outspoken, down to earth, with Jack you what you saw was what you got.
Whether the book actually existed and the two names in it is still a mystery today, did Jack get them, who knows ?
Anyway it got me thinking and I reckon I've got a little black book of my own, yes sure there are people we dont like but what I'm talking about is people we actually hate and would wish to see harm come to them.
Maybe there is someone in your past that treated you badly or maybe someone you consider disrespected a close friend, we can only know that answer from ourselves. Suppose its more about carrying a grudge which we all know we shouldn't but sometimes people in our lives cross the line.
Not that I'm going to hunt anyone down or anything but at same time it best we don't run into each other, certainly would find it hard not to say anything.
So anyone brave enough to admit to having a "little black book".
Actually saw one person on my list the other day but we were both in cars, in fact pulled up behind him at the railway gates, did think about getting out but comon sense prevailed, lol.
Wednesday 18 July 2012
Weight Loss Challenge - Week 8
Knew I'd been good this week (diet and exercise) and am pleased to report another 3lb gone, thats now 20lb in 8 weeks and I'm now only 2lb short of my target with 3 weeks to go. Not that I'm taking my foot off the gas as I've said previously this is a lifestyle change and this is only my first target.
I've been looking at the bigger picture and giving a lot of thought and have got in my head that I eventually want to get under 12stone ((168lb), think last time I was at that weight I was at school, lol.
But I'm not silly and will do it in stages setting targets as I go, sort of stepping stones. Experience tells me that I'll put some weight back on when I go on holiday in August, well thats fine but I wont go stupid but will treat myself. The Wednesday after my return I'll check the damage and set a new target based on that, slowly I'll keep going down and down.
As yo-yo dieter in recent years the biggest thing to me is my new found motivation but not only that the ease at which I've significantly cut things from my diet and replaced them with more healthy options.
To be honest beer as always been a problem, I still have a pint but very rarely, in fact even when out I'm drinking low sugar soft drinks most of the time when I would have had a beer.
Of course its not just the drink Ive changed what I eat, think I've found a diet that works for me and am actually enjoying because its quite varied but does include quite a bit of fruit.
Mick - start weight 222lb - todays weight - 202lb - target loss 22lb - loss this week 3lb (14%) - total loss 20lb ( 91%).
Reg - start weight 131lb - todays weight - 127.5lb - target loss 6lb - loss this week 0lb (0%) - total loss so far - 3.5lblb (58%)
I trained at table tennis last week because I had a tournament saturday,it was a ranking event and i had to play a group of 7 (all play all) of similar standard. I was rated to finish 5th and admit i lost to one of the two players ranked below me but to counter that beat two above me including a win against the top ranked man who was 28 places above me in the national list. So pleased in the end but will own up to one more thing, did have a couple of chocolate bars while competing (for energy of course).
Spent most of Sunday in the garden, digging up a overgrown area (which was a good work out), feel I'm just about getting on top of things now, its looking good.
Did go for a practice Monday but was a little stiff and sore from the weekend so cut it short, am going to play a local club tournament tonight, not that hard but will get me moving.
As I was posting this I just had a phone call with more bad news, another of my cousins has passed away. It wasn't unexpected as he had been dignosed with brain cancer last week and they had told the family there was no hope.
I've been looking at the bigger picture and giving a lot of thought and have got in my head that I eventually want to get under 12stone ((168lb), think last time I was at that weight I was at school, lol.
But I'm not silly and will do it in stages setting targets as I go, sort of stepping stones. Experience tells me that I'll put some weight back on when I go on holiday in August, well thats fine but I wont go stupid but will treat myself. The Wednesday after my return I'll check the damage and set a new target based on that, slowly I'll keep going down and down.
As yo-yo dieter in recent years the biggest thing to me is my new found motivation but not only that the ease at which I've significantly cut things from my diet and replaced them with more healthy options.
To be honest beer as always been a problem, I still have a pint but very rarely, in fact even when out I'm drinking low sugar soft drinks most of the time when I would have had a beer.
Of course its not just the drink Ive changed what I eat, think I've found a diet that works for me and am actually enjoying because its quite varied but does include quite a bit of fruit.
Mick - start weight 222lb - todays weight - 202lb - target loss 22lb - loss this week 3lb (14%) - total loss 20lb ( 91%).
Reg - start weight 131lb - todays weight - 127.5lb - target loss 6lb - loss this week 0lb (0%) - total loss so far - 3.5lblb (58%)
I trained at table tennis last week because I had a tournament saturday,it was a ranking event and i had to play a group of 7 (all play all) of similar standard. I was rated to finish 5th and admit i lost to one of the two players ranked below me but to counter that beat two above me including a win against the top ranked man who was 28 places above me in the national list. So pleased in the end but will own up to one more thing, did have a couple of chocolate bars while competing (for energy of course).
Spent most of Sunday in the garden, digging up a overgrown area (which was a good work out), feel I'm just about getting on top of things now, its looking good.
Did go for a practice Monday but was a little stiff and sore from the weekend so cut it short, am going to play a local club tournament tonight, not that hard but will get me moving.
As I was posting this I just had a phone call with more bad news, another of my cousins has passed away. It wasn't unexpected as he had been dignosed with brain cancer last week and they had told the family there was no hope.
Friday 13 July 2012
Its up to me now
Was at the Docs earlier today to get the results from the various medical tests I've had recently and am very happy with the outcome.
Basically my heart is good and strong, my blood pressure is normal, my colesterol levels are low and no sign of developing diabetos.
In fact the only thing the tests revealed was what i know already that my Uric Acid level in my blood is too high which wasn't surprising because the reason i went to the Docs in the first place was a acute gout attack. It read 470 and really needs to be below 400.
Think with my diet (dare i say new lifestyle) i'm lowering it but its a lifelong challenge that I'm prepared to give my best shot. Thought I may have to go on a drug to lower it but after diecussing with the Doc he accepts that I should try do it by eating/drinking the right stuff and losing weight.
We have agreed to re-access my blood and weight in January (6 months) to see if I'm doing the Job and I'm determined, anyone who as had gout will understand why.
So basically its up to me now.
I've learn't a lot about gout by reading varies websites and am learning more all the time, its a very complicated subject and I'm taking on board more information all the time.
Basically my heart is good and strong, my blood pressure is normal, my colesterol levels are low and no sign of developing diabetos.
In fact the only thing the tests revealed was what i know already that my Uric Acid level in my blood is too high which wasn't surprising because the reason i went to the Docs in the first place was a acute gout attack. It read 470 and really needs to be below 400.
Think with my diet (dare i say new lifestyle) i'm lowering it but its a lifelong challenge that I'm prepared to give my best shot. Thought I may have to go on a drug to lower it but after diecussing with the Doc he accepts that I should try do it by eating/drinking the right stuff and losing weight.
We have agreed to re-access my blood and weight in January (6 months) to see if I'm doing the Job and I'm determined, anyone who as had gout will understand why.
So basically its up to me now.
I've learn't a lot about gout by reading varies websites and am learning more all the time, its a very complicated subject and I'm taking on board more information all the time.
Wednesday 11 July 2012
Weight Loss Challenge - Week 7
Not quite sure how I did it but am reporting a 3lb loss this week, wasn't really expecting it because i had a couple of treats during the week. Was actually expecting to break even or maybe lose a pound but 3lb, I'll take that.
My treats well I bought some blueberry muffins to have with my afternoon coffee (4 times) suppose my sweet tooth got better of me.
Secondly i had a lunch date on Sunday so had a big roast dinner, it was someone I met online and was a first date. However before anyone gets excited not sure it'll go any further, don't think we are really compatable and not just gonna date for the sake. Still online friends, but feel thats how it'll stay.
Mick - start weight 222lb - todays weight - 205lb - target loss 22lb - loss this week 3lb (14%) - total loss 17lb ( 78%).
Reg - start weight 131lb - todays weight - 127.5lb - target loss 6lb - loss this week 1lb (17%%) -
total loss so far - 3.5lb (58%)
Going to TT practice this afternoon, still struggling with my joints been sore but not as bad, it could do me good to really get moving but could be too much, will see. If I come through ok I've got a tournament down in leicestershire on Saturday, will decide later if I'll be going.
Most of my joint pain is gout related caused by an inbalance of uric acid in my blood, sadly the trigger in this instant is likely to be because i'm dieting and losing weight quickly, just got to grin and bear it because long term weight loss should benefit long time.
Been having a medical which included a blood test, as expected my uric levels were high "470" should be less than "400", thats not massively high so think I'm eating mostly the right stuff.
On a good note my colesterol was low 3.2 (below 5 is good) and no sign of diabetos or anything else.
Also had a ECG test and although I've got to see the Doc for my official results the nurse said it looks ok, same thing with my blood pressure had 24 hour monitor fitted and results look fine.
My treats well I bought some blueberry muffins to have with my afternoon coffee (4 times) suppose my sweet tooth got better of me.
Secondly i had a lunch date on Sunday so had a big roast dinner, it was someone I met online and was a first date. However before anyone gets excited not sure it'll go any further, don't think we are really compatable and not just gonna date for the sake. Still online friends, but feel thats how it'll stay.
Mick - start weight 222lb - todays weight - 205lb - target loss 22lb - loss this week 3lb (14%) - total loss 17lb ( 78%).
Reg - start weight 131lb - todays weight - 127.5lb - target loss 6lb - loss this week 1lb (17%%) -
total loss so far - 3.5lb (58%)
Going to TT practice this afternoon, still struggling with my joints been sore but not as bad, it could do me good to really get moving but could be too much, will see. If I come through ok I've got a tournament down in leicestershire on Saturday, will decide later if I'll be going.
Most of my joint pain is gout related caused by an inbalance of uric acid in my blood, sadly the trigger in this instant is likely to be because i'm dieting and losing weight quickly, just got to grin and bear it because long term weight loss should benefit long time.
Been having a medical which included a blood test, as expected my uric levels were high "470" should be less than "400", thats not massively high so think I'm eating mostly the right stuff.
On a good note my colesterol was low 3.2 (below 5 is good) and no sign of diabetos or anything else.
Also had a ECG test and although I've got to see the Doc for my official results the nurse said it looks ok, same thing with my blood pressure had 24 hour monitor fitted and results look fine.
Wednesday 4 July 2012
Weight Loss Challenge - week 6
Another week of my weight loss campaign and another 2 pound gone making a stone lost so far in 6 weeks. Although pleased of course not bragging yet because all I've really taken off is weight I'd gained on my holidays I'm actually back to my lightest weight this year. Saying that its also the lightest I've been for many years I believe.
That doesn't mean I'll now get complacent, this continues I'll make my 22lb 11 week target I'm confident, I feel very motivated.
Got to mention I've a pair of black pinstripe smart jeans (had about 2 years) that have never worn because far too tight. Tried on yesterday and nearly there, would still be a tad tight for comfort but could get away with wearing them, expect to be taking them to Austria in august they'll be fine by then.
Mick - start weight 222lb - todays weight - 208lb - target loss 22lb - loss this week 2lb (9%) - total loss 14lb ( 64%).
Reg - start weight 131lb - todays weight - 128.5lb - target loss 6lb - loss this week +0.5lb (+8%) -
total loss so far - 2.5lb (42%)
In a way the most pleasing thing about it is I've done this without a lot of exercise due to problems with my joints (knees, ankles, elbows), in the past the constant pain would have derailed me. Things are improving although still some pain and stiffness but yesterday i was able to do 3 hours work in the garden which involved bending and climbing so things are looking up.
Also off for a table tennis practice this afternoon, it'll be a bit painful I think but could do me good and if I don't get a reaction I'll play again tomorrow. Need to sharpen up because I've a competition a week on saturday, not sure yet whether I'll be fit enough, standard is high and if I've restricted movement will be waste of time so wont go.
Its to the Docs later this morning to get results of my blood test, will see what he says.
That doesn't mean I'll now get complacent, this continues I'll make my 22lb 11 week target I'm confident, I feel very motivated.
Got to mention I've a pair of black pinstripe smart jeans (had about 2 years) that have never worn because far too tight. Tried on yesterday and nearly there, would still be a tad tight for comfort but could get away with wearing them, expect to be taking them to Austria in august they'll be fine by then.
Mick - start weight 222lb - todays weight - 208lb - target loss 22lb - loss this week 2lb (9%) - total loss 14lb ( 64%).
Reg - start weight 131lb - todays weight - 128.5lb - target loss 6lb - loss this week +0.5lb (+8%) -
total loss so far - 2.5lb (42%)
In a way the most pleasing thing about it is I've done this without a lot of exercise due to problems with my joints (knees, ankles, elbows), in the past the constant pain would have derailed me. Things are improving although still some pain and stiffness but yesterday i was able to do 3 hours work in the garden which involved bending and climbing so things are looking up.
Also off for a table tennis practice this afternoon, it'll be a bit painful I think but could do me good and if I don't get a reaction I'll play again tomorrow. Need to sharpen up because I've a competition a week on saturday, not sure yet whether I'll be fit enough, standard is high and if I've restricted movement will be waste of time so wont go.
Its to the Docs later this morning to get results of my blood test, will see what he says.
Monday 2 July 2012
Thats Life
Although I'm a touch dissapointed it hadn't worked out better as I like her I'm quite happy to move on, maybe biggest mistake would have been if we tried to make something work that wasn't right.
So not looking over my shoulder, just a case of moving forward.
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