Workout Wednesday: October 23

Exercising with Good Housekeeping by Kevin Dooley via Flickr

My body keeps teaching me lessons in patience – patience and letting go. I have major control issues and they seem to be flaring up more than usual lately, contributing to a feeling that things should be moving faster than they are. I want to be able to run – really run, not my slow, pokey jogging. I want my body weight to drop down into the “healthy” range (I’m clinically obese) immediately, even though I’ve lost over 65 pounds in less than nine months and that’s amazing all by itself. Not being able to run or ride my bike until the soreness in my IT band subsides is kicking my anxiety into new and heretofore unknown levels of craziness, but I’m stretching and foam roller-ing as instructed, and trying to relax and enjoy life in general.

Given all of that, what did my activities look like this week?

Wednesday, October 16 – 3 laps on the walking path at work (13,541 steps)

Thursday, October 17 – 2.5 miles walking/jogging for Up & Running 5K course plus 4 laps on the walking path at work (1 mile total) (17,374 steps)

Friday, October 18 – Walked a mile each way to lunch from work plus 3 laps on walking path at work (12,687 steps)

Saturday, October 19 – Not a darn thing except going to see Priscilla, Queen of the Desert with my husband! (7,183 steps)

Sunday, October 20 – Walked all three floors of our local shopping mall plus 30 minutes/1.8 miles walking on the treadmill at the gym (16,451 steps)

Monday, October 21 – 2.66 mile walk in the morning plus 2 laps on the walking path at work (15,543 steps)

Tuesday, October 22 – 4 laps on the walking path at work ( steps)

I’ve made a real effort to walk every day on the path at work, and to take as many colleagues with me as are willing to go. I’m also standing up for meetings whenever possible to avoid doing nothing but sitting around all day at work. I might not be able to run as much as I feel I ought to, but I’m definitely racking up the overall mileage most days and that’s all that’s required to keep my blood sugar in control, help fight the depression, and get/keep excess weight off. The running bit is for my ego, not my health (another reminder for me) and it’s more important to take care of myself than it is to meet an arbitrary goal.

Workout Wednesday: October 16

Exercising with Good Housekeeping by Kevin Dooley via Flickr

After the duathlon last week, I was really motivated to keep moving and to step up my run training because of my embarrassment over how much I had to walk during the event itself. I wanted to catch up to my Up & Running 5K course classmates who were over a week ahead of me and also run faster, so I decided to run every day instead of every other day as is recommended by Julia, our coach. I tried back to back runs on Wednesday and Thursday and was planning to run Friday as well until I woke up that morning with hips so sore that even fast walking was not something I wanted to do.

Painful lesson learned: respect my body because it does crazy/amazing things and it will go at its own pace and not an inch further or a second faster. Patience and an openness to being humbled by others who are stronger and faster – those are the qualities required to continue my slow and steady progression toward greater strength and more happiness. No room for childish tantrums about what I think I ought to be able to do, just celebrations for the remarkable progress I’ve made in the 8-1/2 months since I started exercising regularly.

So, what did my activities look like this week?

Wednesday, October 9 – 3 miles walking/jogging for Up & Running 5K course (11,658 steps)

Thursday, October 10 – 2.5 miles walking/jogging for Up & Running 5K course plus two laps on the walking path at work (1 mile total) (16,916 steps)

Friday, October 11 – 2.7 mile walk in the morning plus 4 laps on walking path at work (1.82 miles) (17,984 steps)

Saturday, October 12 (my birthday!) – Color Run 5K in the morning (14,446 steps)

Sunday, October 13 – 2.82 miles walking/jogging for Up & Running 5K course plus 6.2 mile easy bike ride (10,768 steps)

Monday, October 14 – 2.28 miles walking (12,580 steps)

Tuesday, October 15 – 2.63 miles walking/jogging for Up & Running 5K course plus 3 laps on the walking path at work (15,683 steps)

It’s still a little amazing to me that activity has become such a big part of my life in the last few months. Not just the “must do serious workouts five days a week” kind of activity but also small things like walking to the grocery story that’s a mile from the house to do our weekly shopping instead of taking the car. Or looking for parking spaces in remote corners of shopping centers when driving is a must. I do need to get more activity into my work day still but at least I’m making the most of my leisure time!

There’s no crying in Zumba

I haven’t been here in a while, I know. You’ll have to take my word for it that I’ve been out there living my (active) life while I haven’t been here writing, unless you’re on my Facebook, Twitter, or Instagram feeds, in which case you know about the fun stuff I’ve been up to lately. (Now could be a good time to click and follow, if you’re so inclined.)

Last week I went to a Zumba class at the fitness center at work with a work colleague/friend; it didn’t go well. It was the same old stupid stuff going on in my head: you’re too fat, too clutzy, not graceful enough, not pretty enough, just plain not enough to shake your body and enjoy Zumba. I hated it and couldn’t wait for it to end.

As I processed the experience, I realized that it was another perfect example of my fear of being vulnerable rearing its ugly head. Again. I resolved to go back to class this week and every week until it either became something I wanted to do or at least the voices in my head stopped making me feel less than while I was in class.

So I schlepped my workout bag to the Fitness Center when I should have been eating lunch, got dressed, and went to class.

Same songs, same instructor, same thin, graceful girls in class.

And then suddenly, I was crying. Still dancing, but crying.

leaves by Jasmine Fitzwilliam via Flickr

Why was I crying? Because I was listening to the words of the song coming from the speakers and realizing that I wasn’t thinking about how stupid or fat or ugly or anything “less than” I was, but rather I was just dancing with abandon.

Which song was it?

Baby you light up my world like nobody else
The way that you flip your hair gets me overwhelmed
But when you smile at the ground it ain’t hard to tell
You don’t know (oh oh)
You don’t know you’re beautiful!
If only you saw what I can see
You’ll understand why I want you so desperately
Right now I’m looking at you and I can’t believe
You don’t know (oh oh)
You don’t know you’re beautiful!

What Makes You Beautiful by One Direction

Yup, I was overwhelmed by joy while listening to a boy band – crazy, but true! And that’s when I realized that I don’t hate Zumba – or myself – anymore, and so I cried a little and smiled a little and finished my second Zumba class.

How’s your week going?

Project Me: August review and goals for September

My goals for August were:

  1. Finish Couch to 5K program, be able to jog 30 minutes straight – Done & done
  2. Attend one Pilates Reformer class per week – Also done. (Turns out I really love these classes – who would have guessed strength training could actually be fun?)
  3. Consume no more than 20 ounces of latte drinks each day – I achieved this goal most days this month, and certainly reduced my intake of caloric beverages. [I now substitute iced coffee with an ounce of half and half (20 calories) for an iced latte with 14 ounces of nonfat milk (140 calories).]
  4. Complete six cardiovascular workouts of at least 45 minutes each a week – Um, definitely NOT done. With the training required for my upcoming duathlon, my workouts are now longer (two jogging sessions of ~20 minutes each, sandwiched around biking workouts of between 20 and 45 minutes)

My goals for 2013 have been published and they include:

  • fasting blood sugar reading below 130 mg/dL – already achieved, need to maintain
  • triglycerides reading less than 150 mg/dL – already achieved, need to maintain
  • body weight at or below 169 pounds (putting me into the Overweight category on BMI scale) – 35 23 more pounds in six four months
  • waist measurement of not more than 39 inches – 5-1/2 5 more inches in six four months
  • an improved quality of life as perceived by me – well on my way to achieving this!

August was a tough month for me. I signed up for a semi-endurance event that was less than eight weeks away at the time (now only five weeks away!), requiring very specific, somewhat physically challenging, definitely mentally challenging workouts. This, combined with a nasty bout of depression (again!), left me doing the minimum required workouts (five a week) instead of walking or jogging every morning as I had been. I did make the Sunday morning Pilates Reformer class a new part of my routine (hello, strength training) and I finally tried Pure Barre Lite, which turned out to be not nearly as bad as I’d thought (but has me still sore five days later, so it’s going to have to wait five weeks until after the event), so all was not lost.

On the other hand, at my three month check-in with my endocrinologist (diabetes doctor), he officially changed my status in the computerized chart from “Diabetes, uncontrolled” to “Diabetes, well-controlled”, and told me I should stop taking my evening insulin shot because it’s not needed. (I need to continue monitoring my blood sugar levels but if they stay as they are, I will only need to take one pill twice a day!) Given that it was the horrible state of my diabetic self-management that started me on this path to create a healthier life at the beginning of the year, that’s definitely something I’m proud of.

Bottom line: I lost 5 pounds this month but actually gained 0.5 inches around my waist and I know I didn’t do everything I was capable of, exercise-wise, but my overall health is steadily improving regardless of what the scale or tape measure say.

So, what will I be working on for September?

  1. Put nothing in my mouth that has calories after 7:00 pm unless it’s fruit – the evening dessert routine is getting a little out of control. I’m having a large latte (200 calories) plus two macaroons (another 200 calories for both combined) most nights. If I skipped that and either had a piece of fruit or just some plain tea or decaf coffee after dinner instead, I’m pretty sure that would be another pound a week off of my body.
  2. Wear my heart rate monitor for all workouts – need to make sure I’m in the right training zone and getting enough intensity to actually burn some pounds.
  3. Do not buy anything unless absolutely necessary – my addictive personality has latched on to compulsive spending to take the place of my compulsive overeating, and that’s going to be just as damaging in the long run, so it needs to stop. I’m going cold turkey and will use my paper journal every morning to work through whatever feelings bubble up when there’s nothing else to numb them with!
  4. Focus on gratitude – While I’m writing in my journal every morning, I’m going to spend a few moments focusing on what I’m grateful for that day. I have so many great things going on in my life and I need to remember that instead of always looking ahead for “what’s next?”


Alright, your turn: How did you do in August and what would you like to focus on for September?

Workout Wednesday: August 28

Exercising with Good Housekeeping by Kevin Dooley via Flickr

I’ve confessed to my last-second decision to forgo Pure Barre last week, so we’ll leave that alone today. My exercise since last week hasn’t been stellar and there are whole days without any planned activity, which is worrisome because I know that I need to get in at least 30 minutes of activity pretty much every day in order to not just lose the rest of my excess weight but more importantly keep it off for the rest of my life. For September, I’m going to add a goal to get in at least 10,000 steps per day, which is pretty much impossible if I don’t go for at least an amble around the neighborhood. (If I call it out here, I’ve got a much better chance of actually doing it!)

So, what did I do?

Wednesday, August 21 – walked the path at work for 40 minutes (10,109 steps)

Thursday, August 22 – jogged 30 minutes, biked 6 miles (12,233 steps)

Friday, August 23 – no formal workout (8,814 steps)

Saturday, August 24 – jogged 30 minutes, biked 20 minutes (14,889 steps)

Sunday, August 25 – 55 minutes Pilates class plus 8 mile bike ride & 2 mile walk/jog (12,981 steps)

Monday, August 26 – no formal workout (3,924 steps)

Tuesday, August 27 – walk/jogged 36 minutes, biked 22 minutes (12,757 steps)

Great suggestions from last week about ways to get my head straightened out about the training that I have to do before my event in October – thank you! This week I’m looking for ideas about how you work in a quick walk (or whatever your “go-to” exercise is) even when you don’t feel like moving. Your thoughts are always much appreciated!

Half empty or Half full? Neither, actually

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55 pounds gone, 55 more to go!
55 pounds gone, 55 more to go!

Somehow, in the last not-quite-seven months, I’ve managed to shed 55 pounds of extra weight. I’ve also lost three medications related to my Type 2 diabetes that I didn’t need once I started eating better and exercising every day. (I’m on the cusp of losing one more, too, which will leave me only taking a single prescription.) I’ve also lost the ability to wear virtually every single item of clothing in my closet and chest of drawers. (I’ve developed a much closer relationship with my tailor, too.)

More important (to me) than what I’ve lost is what I’ve gained since February 1st:

  • Better health
  • More energy
  • A daily workout habit that I don’t just enjoy, I actually look forward to*
  • A closer relationship with my husband (we’re creating a healthier lifestyle together)
  • Enhanced ability to cope with my depression (it’s still there but I recognize it faster and seem more able to push through even in the worst of it)
  • Dedicated, pre-scheduled time for me (my weekday mornings are for working out, Saturday at 7:00 am is my Weight Watchers meeting – followed by an hour at the gym, and Sunday at 8:00 am is my loved/dreaded Pilates Reformer class)

* OK, I don’t look forward to the required training workouts for the duathlon I signed up for in October – they stink! – but when it’s just a single workout that I choose, I love it!

Things are not perfect, however. I still struggle with my almost pathological fear of allowing myself to be vulnerable (or anything less than 100% perfect at all times) and that worries me a lot. Last week I was all set to take a Pure Barre Lite class at the center near my house before I saw the girls heading into class and chickened out. They were all in great shape physically and very petite, so I convinced myself that I couldn’t bear the humiliation of being the only obese person in class.

Interestingly, I’m in the middle of reading Dr. Brene Brown’s The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are, [affiliate link] where she spends many, many pages extolling the virtues of releasing the need to be perfect in order to fit in (or even trying to “fit in” at all). I’ve also recently started following Jia Jiang‘s blog where he not only talks about living life without letting fear of rejection get in your way but actually goes out and courts rejection whenever possible. Once I stopped mentally berating myself for being weak, I started thinking about what these two people – both of whom came into my life, albeit only virtually, at the same time – would tell me about my Pure Barre (non) experience.

I’m pretty sure Dr. Brown would tell me to stop feeling shame about my fat self and how I got this way and also that if the class is for me then no one there will expect me to be anything that I’m not and, in fact, they’ll actually love me as I am for who I am and what I bring to class. Jia Jiang talks a lot about viewing rejection as an important milestone on the journey to eventual success, and that the rejection itself says as much about the other person as it does about the person or concept being rejected. In light of this, I’m guessing that he would tell me to give Pure Barre a try because even if it ends up as badly as I’m afraid it will then I’ll be one step closer to finding a strength & flexibility class that I will love. So, I’m going to class on Wednesday morning and we’ll see how it goes.

I’m learning that this “building a healthier, happier life” thing isn’t for wusses, and the physical discomfort involved is the very least challenging part of what’s required.

Workout Wednesday: August 21

My workouts this week have definitely clicked up a notch. With with a short time (actually seven weeks from this Saturday) to train before my first duathlon, there are almost no true “rest days” left on the schedule. I keep telling myself that it’s only for a little while but I’ll admit to not enjoying my workouts much last week. Actually, if I’m honest, I’m downright resentful of the workouts and am fighting to overcome resistance to what needs to be done every single day. I think it’s related to my fondness for the idea that if something is hard and I’m not good at it – hello, biking! – that I should give it up and move on to something that I can master quickly & easily. In other words, it’s a “character building opportunity”. (Bleah.)

So, what did I do?

Wednesday, August 14 – jogged 28 minutes, biked 20 minutes (17,000 steps)

Thursday, August 15 – jogged 28 minutes, biked 4 miles (17,000 steps)

Friday, August 16 – no formal workout (6,300 steps)

Saturday, August 17 – jogged 30 minutes, biked 20 minutes (16,000 steps)

Sunday, August 18 – 55 minutes Pilates class plus 6 mile bike ride (11,000 steps)

Monday, August 19 – no formal workout (8,300 steps)

Tuesday, August 20 – jogged 30 minutes, biked 22 minutes (12,500 steps)

Once I finish this post, I’ll be getting ready to head off to my first Pure Barre class. It’s supposed to be Pure Barre Lite but we shall see if I can do any of it, no matter how “lite”.

In the meantime, does anyone have ideas for how I can make myself hate the duathlon training workouts a little less? Please share tips or tricks, or anything else to do with working out in general.

Workout Wednesday: August 14

This post contains affiliate links, which means that if you click on one of the product links, I’ll receive a percentage of the price you pay if you purchase the product from Amazon.

Last week’s exercise schedule was knocked off course by several early morning (7:30 and 8:00 am) meetings with our Engineering team in Bangalore. Each of those days I told myself that I’d exercise after work or during work, in between meetings, or something like that. The truth is, this “working out” thing only seems to work for me when I get it out of the way before I’m awake enough to know what’s happening. This is worrisome because things happen and it’s not always going to be possible for me to hit the gym before heading off to work, particularly when the tempo of things around the office starts to pick up in mid-December.

So, what will I do differently next time I need to be seated at my desk in the office before 9:00 am?

  • Get workout clothes ready the night before then go for a quick 30-minute walk around the neighborhood before work
  • Fire up the Pure Barre: Pershing Square 1: Ballet, Dance, Pilates Fusion Workout DVD – you haven’t suffered until you’ve tried Pure Barre workouts!
  • Take Alouysius T. Pug for an actual walk instead of putting him on his doggy treadmill for 45 minutes in the morning. [Yes, the video below is really my dog. We use the treadmill for some of his walking because it helps him calm down and is essential when it rains or when the temperature rises above 75F outside – he’s a Pug and he can’t do heat.]

So, what did my workouts actually look like for the past seven days?

Thursday, August 10 – no workout, 8,300 total steps logged for the day

Friday, August 9 – walked a 5K in 60 minutes, 12,500 steps logged for the day

Saturday, August 10 – finished Week 7, Day 3 of Couch to 5K (warmup, 25 minutes jogging, 10 minutes brisk walking, cool down), 12, 700 steps logged for the day

Sunday, August 11 – 50 minutes of Pilates (ouch!) plus 30 minutes brisk walk through the neighborhood, 12, 700 steps logged for the day

Monday, August 12 – finished Week 8, Day 1 of Couch to 5K (warmup, 28 minutes jogging, 7 minutes brisk walking, cool down), 11,900 steps logged for the day

Tuesday, August 13 – no workout, 11,000 total steps logged for the day

OK, your turn: how do you fit a formal workout into a busy schedule? Or, alternatively, how do you squish natural activity into a day when there’s no time for a workout?

postscript – I just signed up for the See Jane Run Duathlon, which is eight weeks from this past Monday. It’s a one mile run followed by a 12 mile bike ride followed by a three mile run. Doesn’t that sound like fun? Oh my gosh, what have I gotten myself into??? (I blame Susan!)

Workout check-in: July 7

I thought it might be helpful for me to share what I’m doing for my workouts.

I usually alternate between walking  about 45 minutes at a brisk pace through the neighborhood and walking 3.2mph for 45 minutes precisely on the treadmill at the gym. Last week I walked outside five days and hit the treadmill for a 45 minute walk once. They burn a similar amount of calories and have the same positive effect on my blood sugar readings so it’s really more about what strikes my fancy that day. Some days I want the fresh, cold air and pretty scenery and some days I want to be very precise in my time and energy expended. Giving myself that flexibility is an important part of my “just get some exercise every day” commitment to myself. I also walked a 5K during July, as I had done in May and June, too. I’d originally intended to run the July 5K but that wasn’t in the cards and I’m totally OK with that.

In addition to my walking workouts, I also managed one Couch to 5K jogging session, on Sunday. I am definitely not getting in the three running workouts that are supposed to be part of the Couch to 5K program – more like one per week – but I’m not finding them difficult to do on a less frequent basis than is recommended, either, so I’m not really worried about it. The reason I’m not running more frequently is only mental, I know this. My body doesn’t hurt during or after running workouts, I just don’t like them. I have promised that I’ll finish the training program, and I will, but I don’t know where my running will go once that’s finished.

Given where I am with my workout routine, it’s easy to see why the latest Couch to 5K coaching tips from Mo Langley , 10 Tricks For Sticking To It, really resonated with me.

Now that you are well on your way training for the Thanksgiving Day Dana Point Turkey Trot, you’re starting to really feel the benefits of exercise. You feel more energized, you’re clothes are starting to fit differently, and your overall confidence is improving. Don’t lose your stride! Keep exercising and don’t let excuses get in the way of your well-being. Stay on track with these simple tips:

1. Start Looking at Exercise Differently.  All movement is exercise. People need to give themselves more options. Take the dog for a walk, bike to the store or take five-minute stretch breaks. If you don’t count something as exercise unless it happens in the gym, goes on for 30 minutes or requires a shower afterward, you’re missing some of your best opportunities to stay active.

Click through to see the rest of Mo’s training tips on the Dana Point Turkey Trot website.

I know I’ve been guilty of not giving myself credit for having “worked out” if I never went to the gym or laced up my sneakers, how about you? Anyone else struggle with the mental aspects of a form of exercise you’re trying to work into your routine? I’d love tips for overcoming my antipathy for jogging, so please share what you’ve learned!

[If you’re wondering, no, I am not being compensated in any way to share Mo’s training tips, I just think she’s got a great approach to helping folks go from inactive to moderately active all while keeping it fun.]

Project Me: July review and goals for August

My goals for July were:

  1. Finish Couch to 5K program (I’ll be starting week 5 of the program this week if all goes well with the surgery), be able to jog 30 minutes straight – I’m very, very close to being complete – just finished Week 7, Day 2 – but I’m not done yet. I’ve developed some sort of mental block about running and I just don’t want to do it. I walk every day, though, so it’s not as though I’m not burning calories, just not running
  2. Make an appointment with a personal trainer to develop a strength training program I can begin – complete fail. I do not like strength training, never have, and while I say that I want to start doing it, in my heart I do not. I’m going to face reality on this one and move it to the backlog for consideration at a later date. [Note that I DID take a Pilates Reformer class this month, though, and that seriously kicked my butt. Nothing like using your ~200 pound body for resistance!]
  3. Reach out to friends & family to make sure that I have scheduled time with at least one person I love every week this month – I think I did pretty well with this one. The surgery at the beginning of July really threw a wrench into the first two weeks of the month because I was on heavy duty pain killers for five days then trying to figure out how to eat semi-regular foods with my new (fake) teeth. Still, I saw my childhood penpal from the UK while she and her family were in San Diego the weekend of July 19th, I went to an event downtown for healthy living bloggers at a great Mexican food restaurant, met fellow San Diegan blogger Kay Lynn for coffee after Weight Watchers, and went to lunch with my BFF, so I think I’ll mark this one as “done”

My revised goals for 2013 have been published and they include:

  • fasting blood sugar reading below 130 mg/dL – already achieved, need to maintain
  • triglycerides reading less than 150 mg/dL – already achieved, need to maintain
  • body weight at or below 169 pounds (putting me into the Overweight category on BMI scale) – 35 23.8 more pounds in six five months
  • waist measurement of not more than 39 inches – 5-1/2 4-1/2 more inches in six five months
  • an improved quality of life as perceived by me – well on my way to achieving this!

Given that, what am I focusing on for August?

  1. Finish Couch to 5K program, be able to jog 30 minutes straight – I’ve started it, so I want to finish. It’s not as though it hurts to jog, I just don’t enjoy it
  2. Attend one Pilates Reformer class per week – if I’m not going to do traditional strength training, perhaps I’ll fall in love with the painful experience that is Reformer class!
  3. Consume no more than 20 ounces of latte drinks each day – I’d gotten into a bad habit of swinging by Coffee Bean on my way to work and after dinner, each time picking up a large latte. That’s 400 calories a day and it’s nearly pure sugar because of the milk, so I’m cutting that in half. I want to chew my calories and I want them to have a reasonable amount of fiber, too!
  4. Complete six cardio workouts of at least 45 minutes each a week – I must increase the number of calories I’m burning if I’m going to make my weight and waist measurement goals for the year. I’m currently doing 5-6 cardio workouts each week but they’re 30-45 minutes each and I really need to do 45 or more for maximum calorie burning. No, I’m not getting obsessive here, although getting at least an hour of moderate intensity exercise per day has been proven effective – by the National Weight Control Registry – at maintaining a significant weight loss, which I hope to be doing by this time next year!
strong is beautiful
a good month

Given that last month started off with me losing 15 teeth, I think I ended the month pretty well. I’ve been fighting with the depression again for the last 10 days or so but I’m not letting it knock me off my healthy routines. Being able to buy non-plus size clothes now is a great motivator, as is hearing that I look “ten years younger” from work colleagues, but honestly, just knowing that each step I take is a step away from early death brought on my diabetic complications is really the best motivation I’ve found to get the shoes laced up and get me out the door for a walk every morning.

You cannot imagine how good it feels after so many years of adding more and more drugs to my daily routine and still seeing my blood sugar and triglycerides rise and rise to see my well-controlled blood sugar readings each morning! When I wonder if it’s worth it to get up earlier to walk or not to eat a sweet dessert that looks yummy, that’s what I remember: sitting in my endocrinologist’s office on November 29th of last year listening to him tell me that there were no drug therapies left to try and I needed to start daily insulin injections.I’m off all but two of my medications and I have to keep monitoring my blood sugar and adjusting my nightly insulin to make sure that I don’t go too low in the mornings. Is it worth the sacrifice to feel this way? Absolutely, without a doubt!

What motivates you to make healthy choices? And, in a related thought, do you have any great songs that you listen to while working out? I find that jogging/running isn’t nearly so awful if I have great music to listen to, but I’m getting bored with the same songs every day, so I need new material, friends!