Friday, June 22, 2018

June 22nd, 2018 Staples

June 22nd, 2018 Staples

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed well connected with exceptional support.

It quickly became a busy Friday at the studio. I made it home a little later than usual and proceeded to grab a nap. The nap was important for me because of the expectation of late night severe weather coverage. I was just finishing up dinner (beef fajita crunchy tacos) when the first warnings were issued--perfect timing, I suppose--and off to work I went. The great thing about these storms was the speed they were traveling. At 60mph to the east, it doesn't take long for the most severe portions to pass. Considering the initial watch was in effect until 5am, I'm counting myself lucky to be home at 1:15am!

I stopped by mom's place and the store on the way home. I didn't want to make the trip into Walmart at almost 1am but I was out of apples and eggs--and by golly, we can't have that!! Those are two staples of my food plan!

Okay-- I'm wrapping it up and dropping in bed.

Today's Featured Tweet:


Thank you for reading and your continued support,
Strength,
Sean

Thursday, June 21, 2018

June 21st, 2018 Part Of The Foundation

June 21st, 2018 Part Of The Foundation

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed well connected with exceptional support.

Up way too late tonight! It was a solid day. I really enjoyed preparing dinner. It was simple and satisfying-- it's in the featured tweet below.

DDWL Flashback from October 2014:
I believe we get what we give. The more we put into something, the more we get out of it. I want consistent results, so I give myself extraordinary care, consistently. It isn't always easy. It's certainly not as simple as saying. "I'm going to be consistent from here on out!" Don't we wish it was that easy?

As I analyze the fundamentals of what I've been doing in my recovery mode, I realize I've built a system that works for me. It's a system of accountability, support, and open communication. In relapse, two of these three things were non-existent. I shut down my accountability and isolated, I may have communicated some, but not about my struggles. The support was always there but largely ignored, by my own choosing, so it wasn't effective.

Being consistent during this turnaround from the regain has required me to elevate my accountability. My Twitter feed pictures of everything I eat has been an invaluable accountability tool. I was resistant to the idea at first, fearing it would be a huge hassle. It's actually a complete pleasure and it's inspired me to eat better! I take my time in choosing, preparing and eating my food. I enjoy it more--all because of this twitter feed. I've made it important.

I've recognized and accepted support in many forms. Your readership is supporting, your comments are supportive and I've established a list of people I know I can text or call anytime, night or day if I'm needing someone to talk me through a tough time or talk me out of a drive-through.

Open and honest communication--basically, the opposite of isolating, is crucial to my consistency. In the dark depths of relapse, nobody knew how bad it had become because I was alone when I did what I was doing with food. It was my secret trip to the ice cream place every night before bed. Nobody knew, not my daughters, mom or anyone close to me. I was consistently in "hiding." Now, if those feelings/compulsions to binge show up--I pick up the phone and reach out for "spot support." Gerri Helms has been there for me on numerous occasions. And I have others who are ready if I need them. And I will, I'm sure--at some point. On the other hand--I'm also available for them, anytime.

Keeping things simple is a major part of the foundation making my consistency possible. I don't get too technical. I don't crunch the numbers or get into confusing plans or patterns. I simply eat as well as I can and desire and I make time for exercise. I have some personal food rules, of course: No sugar, I avoid trigger foods, measuring is very important and proper portion control is a must. I make sure I'm eating things I truly enjoy. And I'm not afraid to be repetitious in my selections, especially with breakfast and lunch. If I get tired of something, I'll naturally shift to other things. If I don't get tired of it and I enjoy it, then what's not good about that?

Simple, simple, simple...It is crucial to maintaining consistency. We're the ones who make the rules--if we keep the rules simple to follow--then our chances of maintaining consistency goes up dramatically. And as we develop along the way--we can get as fancy and as specialized as we want and need, when we're ready. It's a natural evolution of good choices. Not a sudden and dramatic change where we expect to be a completely different person as soon as we wake up on our pre-determined start day.

My focus on consistency isn't long term. It's today. I want to make today a good day. I want to hit the pillow tonight, knowing that I gave it my best shot--my honest to goodness, best. Not perfect, mind you--rather, the best I could do today. I want to do that again tomorrow. It feels good!! We gain momentum in either direction, good or bad. Good choices lead to more of the same and bad choices lead to more bad choices.

Big time accomplishments are not done all at once. It's a collection of much smaller accomplishments, each of which contributes in a positive way to the bigger goal ahead. I'm setting small, doable goals--and hitting them square with everything I can. And I'm getting back some wonderful results in return. You get what you give, it's a universal truth.

Today's Featured Tweet:


Thank you for reading and your continued support,
Strength,
Sean

Wednesday, June 20, 2018

June 20th, 2018 It Helps Me

June 20th, 2018 It Helps Me

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support.

The positive messages I've received from the NBC story have been a real blessing. I sincerely appreciate each and every email describing how my story resonates in different and powerful ways with people from all over the world.

Somebody recently said "blogging is dead," and I don't see it that way. To me, it's all about expectations. I mentioned on Day 1 how this blog would first and foremost be for me and what I've come to call my recovery--and even if it didn't connect with others, keeping it as a powerful personal accountability and support tool has made and continues to make a positive impact on me and my continued wellness. The only time it didn't was when I stopped writing. The impacts others tell me it's made for them are bonus blessings. It helps me to help others. It goes both ways. I'm so grateful. Thank you for coming here and reading each day. Some days I have more to say than others, but it's consistent--daily, and that's important for me.

I'll keep sharing from the heart if you'll keep reading along.

Did you know the archives are searchable? On the web version (I don't know how to make it work on the mobile version) there's a search box on the upper left-hand corner. You can type in topics or keywords and it'll bring up posts that include your inquiry.

Today's featured Tweet:
 

Thank you for reading and your continued support,
Strength,
Sean

Tuesday, June 19, 2018

June 19th, 2018 Again and Again

June 19th, 2018 Again and Again

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support.

Keeping it short tonight--just finished a walk after a long day. I'm really tired and ready to hit the pillow. I picked up my old standby chicken tacos for dinner and took 'em out to mom's place for dinner and a visit. We watched a little tv too. It was a good visit!

Doing a republish from the archives tonight-- and it's a double republish-- It starts with a post from September 2017 and jumps back to a post at the top of my relapse/regain in January 2014:

I work my plan each day. It works because I do the work. I do the work because I know how quickly and easily it can slip away. I do the work because I deserve this kind of care. I do the work because I know, as a first class food addict and emotional/compulsive overeater--each on-plan day depends on my willingness to do the work. Will I ever go back? I hope and pray not, but it's possible if I release this level of reverence I apply to my plan each day. And I'm not sure "work" is the right word. It doesn't feel like work at this point. It's just what I do.

Sometimes, especially if you're new to these pages and you haven't dived into the deep end of the archives, it might look routine, simple, and somehow immune to any semblance of the struggle. But don't believe that for a minute!  I've been in deep dark places along this road and I'm perfectly capable of going back to those places.

The following is an excerpt written near the height of my 164-pound relapse/regain period.
DDWL Flashback-January 2014:

It wasn't that long ago when I wondered if it was even remotely possible to feel this way again. I was at the point of completely giving up. Struggling harder than I ever imagined possible, isolating in a place full of shame, guilt and regret...filling up on self-pity, self-loathing and a general disgust--completely choosing a perspective void of even a shred of hope. And still occasionally trying to get it together only to fall again and again. As the weight gain continued, old issues started resurfacing.

I haven't shared this with anyone, but why not? A couple of months ago I sat on the edge of my bed and noticed a scab on my lower right leg. The weight gain had brought back swelling and since the skin on my lower right leg is forever damaged from my 500 pound days, it doesn't take much abuse for a tear to happen.  And there it was. The first sign of something horrific returning.  I'll never forget the pain of having a dozen or more sores after the constant swelling would rip my skin apart. I never want to get to that place ever again...but here it was, the start...and there I was feeling hopelessly doomed, almost attracted to the decline as if it had some insanely strong gravitational pull. What other freedoms will I lose?  How could this be happening?? Why????

All kinds of questions pelted me during this decline: What did I learn while losing 275 pounds?  And why did the strength I felt back then feel a million miles away? It was like being fluent in a language and suddenly losing even the most basic elements of communication. Was I really going to work that hard, get to a healthy body weight, work through emotions and get to a place where I was healthier than ever...and then turn around and go the other way???  Did I somehow subconsciously decide I wasn't worthy?   

Oooh... That's it, isn't it? I didn't deserve it. Okay, wow. That's heavy stuff. I wasn't worthy. How did I reach that ridiculous conclusion?

I suppose it happens over time. It's like we have constant checks and balances happening with our perception of the good and the bad of our life. Every negatively perceived thing makes a mark, an impression, a scarring on our brain and then it sits and waits for other negative things to join in and these things grow.  Most of the time these negative perceptions aren't even our fault, but in a desperate effort to explain and understand, it becomes easier to just take the blame.  And maybe some aren't even bad, but compared to the standards and beliefs we hold, they're perceived that way.  And so it goes, our self-esteem, self-worth. And the other side, the positive happenings? They are wonderful, and they keep us going, but eventually, they're diminished by the overwhelming darker, more negative perceptions, a bad apple if you will, spoiling the bunch.

As powerful as these dynamics seem, there's a serious problem. They're not true. I'm a good person, no--check that, I'm a great person. And I am worthy of feeling good. I am worthy of my success.

I'm going to take care of me with the positive care and love I've always deserved but was too caught up in false negatives to fully recognize. I want it for others, so why not offer the same love and compassion for me to enjoy?

This is a new day. This is a new perception. This is happening like no other time I've ever known.

This is the moment when "I'm Choosing Change" becomes even more powerful.
---------------------------------------------------
Interesting to note: That was written in January 2014. To write something that felt so real to me that night--so empowering, made the next three and half months torture, as I struggled through another 35-40 pound gain. It wasn't until near the end of April 2014 when I finally set aside the denial and started making positive progress once again.

I'm immensely grateful to be here each day, in maintenance mode, and doing the "work" each day--not simply to maintain a healthy body weight, but to keep my peace and balance with food. Because if I take care of that each day, life and all its opportunities to live, open up.

Thank you for reading and your continued support,
Strength,
Sean

Monday, June 18, 2018

June 18th, 2018 Right In Front Of Me

June 18th, 2018 Right In Front Of Me

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support.

I gotta tell you something--I have kept this blog politically and religiously neutral for almost ten years out of respect for different affiliations and beliefs. I don't plan on changing that, ever, but I cannot write tonight's blog without mentioning how troubling it is to read and hear about children being forcibly separated from their parents by our government. This isn't right. Again--I rarely mention current world events because this isn't the place for those discussions--and I'm not wanting to start one here and now. I just want this insane policy stopped. This isn't the answer.

Okay--enough of that... On to today's edition of the DDWL...

Sometimes I forget about the non-physical benefits of exercise. A simple 30-minute walk does something positive to the brain--an endorphin release, and it changes things quickly. I rarely take off walking in the middle of a workday but I did today. It was a great experience and I'm planning to do that more often. I also have flights of stairs I could intentionally climb back and forth. Both of these options have always been available--I just haven't recognized the opportunity right in front of me. I think it comes from a gradually developed mindset that a good workout must happen at the Y or some other "workout" place--I need to remember how I started in September 2008. Something, anywhere--in whatever way, intentional movement--it's exercise and it counts. I mean, let's be honest--I live in a 2nd story apartment. I have a staircase right outside my front door. Tapping exercise for the physical--but also the mental benefits is something I intend to make a priority again, starting now.

My food plan is going well. Through emotionally turbulent times, somebody like me must be ultra aware because let me tell you something--and this is from experience: The deeply ingrained reaction toward excess food still exists. It takes acting instead of reacting--and sometimes the pause needed to make the next right action is the thing that separates peace and calm from chaos. Where I turn in that moment of pause makes all the difference in the world.

When the rationalizations of the past have been proven to be lies--when "just this once" or "a little bit won't hurt" is no longer believable, that's when that pause is most valuable.

Excess food promised to take me far far away from my troubles but it never did, ever, in all my life--it only distracted me; a temporary diversion from the issues demanding my attention. As soon as the food was gone, I was always miserable--and as a cruel bonus, the issues prompting me to run away into the food in the first place still existed; issues now coated with an extra layer of guilt, shame, and indigestion.

I'm not that strong. I don't operate on willpower. I maintain a practice each day that keeps me connected with people, a food plan, a spiritual practice, and a dream to keep on keeping on this path. I'm an eternal optimist. I believe in hope. I don't live in fear of relapse. I simply live with an importance level that honors and respects the fragility of it all.

I smiled today. I laughed today. I was touched by messages received from people responding and reaching out because of the NBC news story. If you're new to this blog, welcome! Thank you for being here!

Today's Featured Tweets:


Thank you for reading and your continued support,
Strength,
Sean

Sunday, June 17, 2018

June 17th, 2018 Zeroed

June 17th, 2018 Zeroed

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support.

I've stayed zeroed in on my daily plan practice lately for good reason. "Zeroed in" means staying connected with support friends, taking a little more time with meditation and prayer, and making sure I'm also doing the other things I need to do in order to keep me well.

Look, I've struggled with how to share this on the blog, but it's important that I share it--not in great detail, mind you, out of respect for her, but at least share it so you'll know why lately, I haven't felt like writing too much. My relationship with Cindy has, unfortunately, ended.

As a first-class emotional/stress eater, it takes an enormous amount of effort to do positive and supportive things instead of self-destructive things. If you've read every single day of this blog, you know this isn't the first time--it isn't even the third time...anyway, I'm looking at my side of the street in all this and realizing, I need to work on me some more before I'm truly ready for a happy, healthy relationship.

Things didn't go as planned today. But it was okay. My youngest daughter had to cancel our visit--totally understandable!!! Courtney has her hands full with three little ones! I picked up mom for her weekly trip out and about. Mom and I enjoyed a meal together before stopping in for a good visit with my oldest daughter, my little granddaughter Raegan, and first-time father, KL. You can tell KL is loving being a dad. I wished him a happy first Father's Day and he beamed.

I'm a little bit blue this evening and that's normal, okay, and it'll pass.

On a brighter note--my goodness, that article from NBC has made its way around. Judging from the dramatic increase in pageviews and social media connections, there's plenty of new readers on this blog. If you're one of them, welcome!! I'm glad you're here! As you can tell, it gets very real around here every now and then.

If you're reading on a mobile device, you might not be able to see the archives--but on a desktop or laptop view, and maybe a tablet, you should see the archives listed on the left-hand side of the screen. They're indexed by year, month, and day, all the way back to Day 1 at 505 pounds on September 15th, 2008.  I can't believe it's been almost ten years. Wow.

You're also invited to connect with me on Twitter: @SeanAAnderson  MyFitnessPal username is SeanAAnderson. You can friend me on Facebook and check out the 17 episodes (so far) of my podcast Transformation Planet wherever you find your favorite podcasts!

Today's Featured Tweet:


Thank you for reading and your continued support,
Strength,
Sean

Saturday, June 16, 2018

June 16th, 2018 Opportunity To Share

June 16th, 2018 Opportunity To Share

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed well connected with exceptional support.

A big thank you goes to NBC News and writer Stephanie Thurrott for a wonderful article about my story! You can click on this link to read: NBC News article It was actually released yesterday afternoon but I didn't know it until this morning. It certainly explained a sudden and dramatic increase in pageviews and social media interactions! I'm grateful for the opportunity to share the details of my story and I hope it helps someone in a dramatic way.

I had a location broadcast from a grocery store today. I really love these broadcasts because I get to shop while I'm working. I was on-air while pushing my shopping cart around grabbing deals!

I'm not sure what the plans will be for tomorrow's Father's Day festivities. I do plan on seeing my daughters and grandkids at some point.

Food today was exceptional. I prepared all three meals at home in anticipation of a restaurant meal tomorrow.

Today's Featured Tweets:


Thank you for reading and your continued support,
Strength,
Sean

Friday, June 15, 2018

June 15th, 2018 Sugar, Sugar

June 15th, 2018 Sugar, Sugar

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support.

I've written about my abstinence from sugar and how it's given me a peace and calm like I've never known. It's not something necessary for everyone. You may not have the reactions I do when you consume sugar. Arriving at this point in my journey has required a bunch of trial and error, or more accurately, a bunch of denial and struggle. I'm glad I've experienced things this way, though. Because without the trials, the struggles--I wouldn't be where I am today. And I love where I am today.

If you're not someone affected by sugar, like me, good! For you, moderation is key. After experiencing the last more than four years without sugar and the resulting peace and calm--I've never been surer of its effects on me. When denial and struggle is replaced with the positive perspective of peaceful acceptance, it's life-changing, certainly has been for me.

Here's my deal with sugar:

Restrictions.
This was one of the biggest points of contention for me since I started losing weight in 2008.
I lost 275 pounds eating cake, ice cream and desserts--all within reasonable portions at appropriate times. Using prior success as a reference, It made it very hard to get to a place of acceptance for abstinence.

How did I stay consistent for as long as I did, despite all the sugary foods in moderation?

In hindsight, I clearly see how my support and accountability system importance level was set so high, I didn't dare give in to the struggle, temptation and the obsessive like attraction to "getting more." There were a lot of prayers and meditation--surrounding myself with people, instead of isolating--and connecting as much as possible with a variety of support sources.

When I basically abandoned almost every support and accountability component I had leaned on for so long--then it was a very different dynamic.

When the biochemical reactions of sugar addiction swirled through my brain, I followed its lead without question--as if possessed. I traded one struggle for another. Instead of struggling against the compulsions to binge, I gave in--then struggled with the regret, shame, and embarrassment associated with weight gain and the guilt associated with doing the very things I wanted to be diametrically opposed.

I was very much NOT wanting to let go of the sugar or, the option to enjoy it occasionally in portioned doses. My denial was slowly revealed and chipped away by learning. What ended up happening is, I kept researching the effects of sugar, specifically the addictive nature of it, and then as if I was destined to hear--I kept having conversations with people in recovery from food addiction---people who have what I want--years of recovery and maintenance behind them--and 100% of them said the same thing in relation to sugar and how it creates a biochemical reaction in our brains---and then sets off the addictive cycle of, "I gotta have more and NOW!!!!" 

Will I ever go back to eating ice cream, cakes and other sugar-laden things? I pray I never do. My short answer is no, I don't plan on ever going back. I now know, understand and appreciate what I must do in order to stay abstinent.  I also know that if I ever decide to abandon the principles and daily practices of my personal recovery, I'll surely go straight back to the very familiar reality of an unmanageable and chaotic existence.

It's important to note that fortunately, not everyone is a food and/or sugar addict. For some, the basic fundamentals of eating less, exercising more and developing an "in moderation" approach to food is the answer. I wanted it to be my answer. And as much as I wanted to wish it into being--summoning the law of attraction and constantly telling myself I was someone who could be okay with a non-addict approach to recovery--I finally realized it wasn't me. And it's okay. I'm okay. And I have a wonderful, rich and fulfilling life ahead of me without sugar.

Thank you for reading and your continued support,
Strength,
Sean

Thursday, June 14, 2018

June 14th, 2018 Tweet Only

June 14th, 2018 Tweet Only

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed well connected with exceptional support.

Featured Tweet:


Thank you for reading and your continued support,
Strength,
Sean

Wednesday, June 13, 2018

June 13th, 2018 Awakening

June 13th, 2018 Awakening

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support.

I didn't write this--but I love it. I shared it years ago on this blog--thought it was a good time to share it again.

"The Awakening"

A time comes in your life when you finally get it. When, in the midst of all your fears and insanity, you stop dead in your tracks, and somewhere the voice inside your head cries out… ENOUGH! Enough fighting, crying, blaming, and struggling to hold on. Then, like a child quieting down after a tantrum, you blink back your tears and begin to look at the world through new eyes.

This is your awakening.

You realize it’s time to stop hoping and waiting for something to change. Or, for happiness, safety, and security to appear over the next horizon as if by magic.

You realize that in the real world there aren’t always fairy tale endings and that any guarantee of “happily ever after” must begin with you. And, in the process, a sense of serenity is born of acceptance.

You awaken to the fact that you are not perfect, and that not everyone will always love, appreciate, or approve of who or what you are, and that’s OK. They are entitled to their own views and opinions.

You learn the importance of loving and championing yourself, and in the process, a sense of new found confidence is born of self-approval.

Your stop complaining and blaming other people for the things they did to you, or didn’t do for you. You learn that the only thing you can really count on is the unexpected.

You learn that people don’t always say what they mean, or mean what they say. That not everyone will always be there for you, and everything isn’t always about you.

So, you learn to stand on your own. You learn to take care of yourself, and in the process, a sense of safety and security is born of self-reliance.

You stop judging and pointing fingers. You begin to accept people as they are. To overlook their shortcomings and human frailties, and in the process peace and contentment are born of forgiveness.

You learn to open up to new worlds and different points of view. You begin reassessing and redefining who you are and what you really stand for.

You learn the difference between wanting and needing. You begin to discard the doctrines and values you’ve outgrown, or should never have bought into to begin with.

You learn that there is power and glory in creating and contributing. You stop maneuvering through life merely as a “consumer” looking for your next fix.

You learn that principles such as honesty and integrity are not the outdated ideals of a bygone era, but the mortar that holds together the foundation upon which you must build a life.

You learn that you don’t know everything. It’s not your job to save the world, and that you can’t teach a pig to sing. You learn the only cross to bear is the one you choose to carry, and that martyrs get burned at the stake.

Then you learn about love. You learn to look at relationships as they really are, not as you would have them be. You learn that alone does not mean lonely.

You stop trying to control people, situations, and outcomes. You learn to distinguish between guilt and responsibility, the importance of setting boundaries and learning to say NO.

You also stop working so hard at putting your feelings aside, smoothing things over, and ignoring your needs.

You learn that your body really is your temple. You begin to care for it and treat it with respect. You begin to eat a balanced diet, drinking more water, and take more time to exercise.

You learn that being tired fuels doubt, fear, and uncertainty, so you take more time to rest. You learn that just as food fuels the body, laughter fuels our soul. So, you take more time to laugh and to play.

You learn that, for the most part, you get in life what you deserve, and that much of life truly is a self-fulfilling prophecy.

You learn that anything worth achieving is worth working for. That wishing for something to happen is different than working toward making it happen.

More importantly, you learn that in order to achieve success you need direction, discipline, and perseverance. You learn that no one can do it all alone and that it’s OK to risk asking for help.

You learn the only thing you must truly fear is fear itself. You learn to step right into, and through your fears, because you know that whatever may happen, you can handle it. You learn that to give in to fear is to give away your right to live life on your own terms.

You learn to fight for your life. Not to squander it by living under a cloud of impending doom.

You learn that life isn’t always fair. You don’t always get what you think you deserve. That sometimes, bad things happen to unsuspecting, good people. You learn not to always take it personally.

You learn that nobody’s punishing you, and everything isn’t always somebody’s fault. It’s just life happening. You learn to admit when you are wrong and to build bridges instead of walls.

You learn that negative feelings such as anger, envy, and resentment must be understood and redirected. If not, they will suffocate the life out of you. They will poison the universe that surrounds you.

You learn to be thankful and to take comfort in many of the simple things we take for granted. The things that millions of people upon the earth can only dream about: a full refrigerator, clean running water, a soft warm bed, a long hot shower.

Then, you begin to take responsibility for yourself by yourself. You make yourself a promise to never betray yourself. To never ever settle for less than your heart’s desire.

You make it a point to keep smiling. To keep trusting. To stay open to every wonderful possibility.

You hang a wind chime outside your window so you can listen to the wind.

Finally, with courage in your heart, you take a stand. You take a deep breath. You begin to design the life you want to live as best as you can.

Thank you for reading and your continued support,
Strength,
Sean





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