I've taken my BMI from 34.32 down to 31.31
As of June 1st Waist from a 47.25 to a 43.5 total -3.75
As of today Hips from 49.5 to 45.5 total -4
As of June 1st Chest from 44 to 41.25 total -2.75
That's 10.5 inches off just those three areas and I haven't measured for waist and chest this month yet....will do July 1st...
And of course, in weight I'm down 20.4 lbs
Monday, June 28, 2010
Weekly 4 Goal results
WEEK 4:
EXERCISE: Giving myself a pass on this one because although I didn't go biking like I wanted to and I only walked 3 days, one walk was 4km, another was 4.2, and last night I did 4.5 and I had a three day yard sale on the weekend so I got LOADS of exercise!!!
EATING: I'd say I did pretty good staying away from the processed foods this past week...a cople slip-ups but I'm giving myself a pass :)
WEIGHING IN: I know I can do better with this but I figure in the long run it doesn't really matter if I weigh in every day although it does make me a bit over obsessed with it....so FAIL!
WEIGHT GOAL: 1.4 lbs gone this week! Pretty close!
OK...here we go for Week 5
Exercise: 5 days walking...we've got family coming this week and I have a feeling I'm not going to have time for anything other than walking....but, I'll add in 2 days of biking just for shits and giggles :)
Eating: Again with family coming it's going to be a challenge...big "do" at my mom's on Saturday....will try not to over-eat :) BUt, once again, I'll try to stay away from the processed foods and take my multis everyday!
Weight Loss: 1.5 lbs as usual...I came so close last 2 weeks at 1.4 each week...have to work all that extra harder to accomplish it!!
OK...on with the week :) Oh and for next week's reference, starting out this week at 212 lbs...
EXERCISE: Giving myself a pass on this one because although I didn't go biking like I wanted to and I only walked 3 days, one walk was 4km, another was 4.2, and last night I did 4.5 and I had a three day yard sale on the weekend so I got LOADS of exercise!!!
EATING: I'd say I did pretty good staying away from the processed foods this past week...a cople slip-ups but I'm giving myself a pass :)
WEIGHING IN: I know I can do better with this but I figure in the long run it doesn't really matter if I weigh in every day although it does make me a bit over obsessed with it....so FAIL!
WEIGHT GOAL: 1.4 lbs gone this week! Pretty close!
OK...here we go for Week 5
Exercise: 5 days walking...we've got family coming this week and I have a feeling I'm not going to have time for anything other than walking....but, I'll add in 2 days of biking just for shits and giggles :)
Eating: Again with family coming it's going to be a challenge...big "do" at my mom's on Saturday....will try not to over-eat :) BUt, once again, I'll try to stay away from the processed foods and take my multis everyday!
Weight Loss: 1.5 lbs as usual...I came so close last 2 weeks at 1.4 each week...have to work all that extra harder to accomplish it!!
OK...on with the week :) Oh and for next week's reference, starting out this week at 212 lbs...
Sunday, June 27, 2010
Day 178
212.2 :)
Officially over 20 lbs lost now....even though I'd hoped I'd have lost more than that nearly six months in (but only about ten pounds more) but when I think back to the last time I lost weight I lost 27 lbs in a year.....so not so bad when you think of it that way! Plus I weighed a lot more this time around....a lot more to lose....just stings a little when I see I lost 10 pounds in January and then took 5 months to lose another 10....BUT I'm not going to let that dampen my mood!
So if I'm looking at my weekly goal....I'm down 1.2 lbs for the week....wonder if I can hit that 1.5 by morning?? Let' see!!
Officially over 20 lbs lost now....even though I'd hoped I'd have lost more than that nearly six months in (but only about ten pounds more) but when I think back to the last time I lost weight I lost 27 lbs in a year.....so not so bad when you think of it that way! Plus I weighed a lot more this time around....a lot more to lose....just stings a little when I see I lost 10 pounds in January and then took 5 months to lose another 10....BUT I'm not going to let that dampen my mood!
So if I'm looking at my weekly goal....I'm down 1.2 lbs for the week....wonder if I can hit that 1.5 by morning?? Let' see!!
Wednesday, June 23, 2010
Day 174
212.8
Walked Monday night...did my 4km....very warm though! Didn't attempt to jog any of it because I know I would have passed out from heat stroke....and I don't carry water with me! lol
Last night was a bust...it was so hot and I was going to go later but being up since 7 and shopping in the afternoon and housework all morning had me pooped....I was 5 minutes away from going out the door and then Jay and I got to talking about camping next month and I ended up making a list instead of walking....
I'm super tired this morning....not motivated to even tidy up the living room...Charlotte destroyed it first thing as usual....I didn't even make my bed when I got up....or Charlotte's....I'm having a cup of coffee...trying to feel human but my eyes don't even want to open the whole way...how bad is that? And I have to go back out this afternoon for a few groceries....
Happy with the number on the scale this morning :) less than half a pound to get to my 20 lb loss....last week kinda sucked on the scale but hopefully this week I'll see it going down more....
Diet is goig well this week....and yes I call it a DIET because that is what it is, no matter how you look at it it's still a diet....I don't know what other word to use....maybe I'll make up a word...lol I'm TRYING to do the Jillian Michaels plan but there is no way I can afford the types of food she wants me to eat so I'm trying (for now) to do the non-processed food portion of it...which is also quite difficult but I'm trying it! Until I realized the gum I chew when I walk is full of artificial sweeteners....nice!
So will walk tonight even if it's hot...gotta go finish my coffee and have about six more after that....lol
Walked Monday night...did my 4km....very warm though! Didn't attempt to jog any of it because I know I would have passed out from heat stroke....and I don't carry water with me! lol
Last night was a bust...it was so hot and I was going to go later but being up since 7 and shopping in the afternoon and housework all morning had me pooped....I was 5 minutes away from going out the door and then Jay and I got to talking about camping next month and I ended up making a list instead of walking....
I'm super tired this morning....not motivated to even tidy up the living room...Charlotte destroyed it first thing as usual....I didn't even make my bed when I got up....or Charlotte's....I'm having a cup of coffee...trying to feel human but my eyes don't even want to open the whole way...how bad is that? And I have to go back out this afternoon for a few groceries....
Happy with the number on the scale this morning :) less than half a pound to get to my 20 lb loss....last week kinda sucked on the scale but hopefully this week I'll see it going down more....
Diet is goig well this week....and yes I call it a DIET because that is what it is, no matter how you look at it it's still a diet....I don't know what other word to use....maybe I'll make up a word...lol I'm TRYING to do the Jillian Michaels plan but there is no way I can afford the types of food she wants me to eat so I'm trying (for now) to do the non-processed food portion of it...which is also quite difficult but I'm trying it! Until I realized the gum I chew when I walk is full of artificial sweeteners....nice!
So will walk tonight even if it's hot...gotta go finish my coffee and have about six more after that....lol
Monday, June 21, 2010
Day 172
213.4
The past week was difficult...I always start off the week so well...walked Monday and Tuesday night....Tuesday night was a smidge over 4km....and I jogged part way...but then I didn't walk again for the rest of the week....Wed Jay was gone all evening, Thursday I was out of town until nearly 9pm, Friday I was not feeling well plus it was so hot...Sat the same...last night I went to my parent's house to spend time with them for Father's Day....so here we are at Monday again and I need to get more exercise in.....
Diet has been pretty good other than the odd hamburger...lots of salad and stuff though :)
OK gotta run for now....
The past week was difficult...I always start off the week so well...walked Monday and Tuesday night....Tuesday night was a smidge over 4km....and I jogged part way...but then I didn't walk again for the rest of the week....Wed Jay was gone all evening, Thursday I was out of town until nearly 9pm, Friday I was not feeling well plus it was so hot...Sat the same...last night I went to my parent's house to spend time with them for Father's Day....so here we are at Monday again and I need to get more exercise in.....
Diet has been pretty good other than the odd hamburger...lots of salad and stuff though :)
OK gotta run for now....
WEEKLY GOALS ***WEEK 4***
WEEK 1:
Walking: FAIL
Stair Climbing: FAIL
Weight Loss: FAIL
WEEK 2:
Walking: FAIL
Exercise: PASS
Weight Loss: SO CLOSE!!
WEEK 3:
Week 3 was pretty much a wash out other than following my diet plan....gained .2 lbs since last week...not that I'm overly upset with that because I didn't get my walks in like I wanted so it's not like I did the work and had no result....plus it's "that time" so I tend to gain anyway...so I'm not really counting the weight in....
So I'm just going to get straight to Week 4 goals and hope I can achieve a little more this week :)
WEEK 4 Goals
EXERCISE: Walk 4 days with at least one 4km walk. Bike....Jay fixed my bike for me so if I can't get out to walk or want to use it as extra exercise I can :) Very happy about that! I'd like to get up before Jay goes to work and get a bike ride in but that would mean up at about 5:30 am....but I don't have to do that every day....maybe 2-3 times per week....I guess the point of that is so that there is no traffic or pedestrians to contend with and it won't be so hot....this past week was very warm so it was half the reason I didn't get my walks in...so I think I need to start walking later in the evening (although this generally interferes with my sleep) or first thing in the morning (more biking than walking)....exercise IN the house is out of the question in this weather....no ac for this chick....grrrrrrrrr....although my housework is sometimes exercise enough for me....
EATING: OK so I'm reading Jillian Michael's "Master Your Metabolism"....so this week it's all about staying away from processed foods and eating whole, natural foods....which isn't necessarily a difficult thing for me to do but sometimes you just grab and eat without really thinking about it...for instance...I already failed this goal this morning because as soon as I got up I grabbed a cheese slice....lol Part of this goal is to also take my multivitamins because I stopped taking them for awhile....
WEIGHING IN: Last week I weighed in about every 2 days....so this is my goal this week....not to weigh in every day....every 2-3 days is good :)
WEIGHT GOAL: Gonna stick with the 1.5 lb loss for the week...last week was a bit of a bust but with the biking added in I think I might be able to do it....Oh and of course no eating after 8, which I didn't do too bad with this week....slipped up a couple times though so I have to be more diligent with that....
OK, on with the week!
Walking: FAIL
Stair Climbing: FAIL
Weight Loss: FAIL
WEEK 2:
Walking: FAIL
Exercise: PASS
Weight Loss: SO CLOSE!!
WEEK 3:
Week 3 was pretty much a wash out other than following my diet plan....gained .2 lbs since last week...not that I'm overly upset with that because I didn't get my walks in like I wanted so it's not like I did the work and had no result....plus it's "that time" so I tend to gain anyway...so I'm not really counting the weight in....
So I'm just going to get straight to Week 4 goals and hope I can achieve a little more this week :)
WEEK 4 Goals
EXERCISE: Walk 4 days with at least one 4km walk. Bike....Jay fixed my bike for me so if I can't get out to walk or want to use it as extra exercise I can :) Very happy about that! I'd like to get up before Jay goes to work and get a bike ride in but that would mean up at about 5:30 am....but I don't have to do that every day....maybe 2-3 times per week....I guess the point of that is so that there is no traffic or pedestrians to contend with and it won't be so hot....this past week was very warm so it was half the reason I didn't get my walks in...so I think I need to start walking later in the evening (although this generally interferes with my sleep) or first thing in the morning (more biking than walking)....exercise IN the house is out of the question in this weather....no ac for this chick....grrrrrrrrr....although my housework is sometimes exercise enough for me....
EATING: OK so I'm reading Jillian Michael's "Master Your Metabolism"....so this week it's all about staying away from processed foods and eating whole, natural foods....which isn't necessarily a difficult thing for me to do but sometimes you just grab and eat without really thinking about it...for instance...I already failed this goal this morning because as soon as I got up I grabbed a cheese slice....lol Part of this goal is to also take my multivitamins because I stopped taking them for awhile....
WEIGHING IN: Last week I weighed in about every 2 days....so this is my goal this week....not to weigh in every day....every 2-3 days is good :)
WEIGHT GOAL: Gonna stick with the 1.5 lb loss for the week...last week was a bit of a bust but with the biking added in I think I might be able to do it....Oh and of course no eating after 8, which I didn't do too bad with this week....slipped up a couple times though so I have to be more diligent with that....
OK, on with the week!
Tuesday, June 15, 2010
Day 166
Did my 4km walk tonight but jogged part way....I may pay for it tomorrow, my legs are quite sore!
Monday, June 14, 2010
Day 165
Day 165
213.2
Wow, didn't update for 4 days...been a busy week I guess....lol
So I am very happy with my numbers for the past week...I'm glad I started the weekly goals because I seem to be able to lose a bit more...well this week I did maybe now that I've settled in to it...
So one of the things I am doing is limiting my time sitting down, and that includes the computer so probably another reason why I haven't updated much...spending more time outside with the kids and taking them for walks...OK so last week it was one walk but it was a long one....at least it felt like it with two kids in tow....lol
So I need to lose less than a pound in order to have lost 20 lbs in total! I'm so happy about that....a good incentive to do well in my goals this week :) Would like to get there by Friday :)
Anyway....I have a stinky baby to change and a bright sunny day ahead....gotta run!
Day 161
June 10 at 1:17pm
Day 161
214.4 lbs
OK so hopefully it was just a little too much salt intake because I was up past 215 yesterday...so I feel better about that at least...
Really tired today but I've managed to do a little cleaning up in my house...and didn't even have one full cup of coffee although right now I'm having some iced tea...might have a coffee after that though because I can feel myself crashing and I've got too much to do today including going out for a bit if ONLY to get out of the house....or maybe I should take a nap....I just put Lily down so maybe I should take advantage since Jay took Charlotte out with him....hmmmmmmm...sounds good actually! Cause if I don't I may end up missing my walk again tonight...although I am allowed to miss two per week so I've only missed one....missed because I was supposed to dye my hair last night but was too tired once supper was over with...
Anyway...won't sit here any longer, just wanted to update for the day...
June 10 at 12:28am
Day 160 (it's 15 minutes after midnight on Day 161 but to me it's still Wednesday)
This week is not going well....I wish I wasn't such an emotional eater but when all else fails, I have food....when there doesn't seem to be any other direction to turn to I steer toward the fridge...it's comforting hum and light within beckon me when I can't sleep....when the day's events spin around in my mind keeping me from enjoying peaceful slumber, I can count on that one thing....but the problem is, it's so short lived....and sometimes the happiness I'm craving is not there at all....as I'm scarfing down a bowl of ice cream (which I don't even care for to begin with) or a Mars bar (the case tonight) I'm feeling sick with every bite and yet I continue to eat it because I'm looking and hoping to find that peace I so long for....
Sorry for the mushy mumbo jumbo....was a difficult day I guess and lately with so much loss and heatache around me I find it difficult to stumble through my life without being reminded of all the crap in the world we have to deal with....
It's been the better part of a week since I've slept properly...tonight is no different...I turn off the light, usually so tired I consider sleeping with it on so I don't have to turn it off, I think sleep is coming and then BAM! I am wide awake and there's nothing I can do to get to dreamland.
I suffered with insomnia for the better part of my first 20 years of life and in my adulthood I have bouts of it now and then for nostalgia...ha ha...unfortunately there is a nasty emotional side effect of it and unfortunately the two go hand in hand....when I can't sleep I get emotional and when I'm emotional I can't sleep....and the two spell disaster for any sort of weight loss regime....
Mind you I haven't had major weight gain this week (if you don't consider 2 pounds a major gain) and if I keep walking maybe I can reverse the effects these emotional outbursts may have on my waist..still trying to find it by the way....been so long since I've seen my waist that I am starting to think it's an urban legend...lol
Anyway...I should go...maybe read a bit and hopefully get sleepy again in the process....
Day 161
214.4 lbs
OK so hopefully it was just a little too much salt intake because I was up past 215 yesterday...so I feel better about that at least...
Really tired today but I've managed to do a little cleaning up in my house...and didn't even have one full cup of coffee although right now I'm having some iced tea...might have a coffee after that though because I can feel myself crashing and I've got too much to do today including going out for a bit if ONLY to get out of the house....or maybe I should take a nap....I just put Lily down so maybe I should take advantage since Jay took Charlotte out with him....hmmmmmmm...sounds good actually! Cause if I don't I may end up missing my walk again tonight...although I am allowed to miss two per week so I've only missed one....missed because I was supposed to dye my hair last night but was too tired once supper was over with...
Anyway...won't sit here any longer, just wanted to update for the day...
June 10 at 12:28am
Day 160 (it's 15 minutes after midnight on Day 161 but to me it's still Wednesday)
This week is not going well....I wish I wasn't such an emotional eater but when all else fails, I have food....when there doesn't seem to be any other direction to turn to I steer toward the fridge...it's comforting hum and light within beckon me when I can't sleep....when the day's events spin around in my mind keeping me from enjoying peaceful slumber, I can count on that one thing....but the problem is, it's so short lived....and sometimes the happiness I'm craving is not there at all....as I'm scarfing down a bowl of ice cream (which I don't even care for to begin with) or a Mars bar (the case tonight) I'm feeling sick with every bite and yet I continue to eat it because I'm looking and hoping to find that peace I so long for....
Sorry for the mushy mumbo jumbo....was a difficult day I guess and lately with so much loss and heatache around me I find it difficult to stumble through my life without being reminded of all the crap in the world we have to deal with....
It's been the better part of a week since I've slept properly...tonight is no different...I turn off the light, usually so tired I consider sleeping with it on so I don't have to turn it off, I think sleep is coming and then BAM! I am wide awake and there's nothing I can do to get to dreamland.
I suffered with insomnia for the better part of my first 20 years of life and in my adulthood I have bouts of it now and then for nostalgia...ha ha...unfortunately there is a nasty emotional side effect of it and unfortunately the two go hand in hand....when I can't sleep I get emotional and when I'm emotional I can't sleep....and the two spell disaster for any sort of weight loss regime....
Mind you I haven't had major weight gain this week (if you don't consider 2 pounds a major gain) and if I keep walking maybe I can reverse the effects these emotional outbursts may have on my waist..still trying to find it by the way....been so long since I've seen my waist that I am starting to think it's an urban legend...lol
Anyway...I should go...maybe read a bit and hopefully get sleepy again in the process....
WEEKLY GOALS Week 2 Results
Results for:
WEEK 2:
Walking: FAIL
Exercise: PASS
Weight Loss: SO CLOSE!!
I am a little more impressed with myself this past week....although I didn't get my walking in as I would have liked (only walked 3 days and nothing over 4.2km) , I was able to get extra exercise and managed to almost meet my weight loss projection for the week with a total loss of 1.4 lbs...and I am more than happy with that :) I cheated a lot less this past week so I am sure that is a big part of it but I've been DILIGENT with not eating after 8pm....and last night I had a chocolate bar staring at me and I REFUSED it! Yay me!
OK so here are my goals for week 3 :)
Walking: 5 Days and at least ONE day of over 4km (or more)
Exercise: 4 Days of at least 15 minutes exercise of my choosing on that particular day :)
Food Intake: Once again, no eating after 8pm and this week my goal is to increase the fibre in my diet.
Weighing In:OK, gonna try to only weigh myself every 3 days...this will be the hardest one...lol
OK....off we go!
WEEK 2:
Walking: FAIL
Exercise: PASS
Weight Loss: SO CLOSE!!
I am a little more impressed with myself this past week....although I didn't get my walking in as I would have liked (only walked 3 days and nothing over 4.2km) , I was able to get extra exercise and managed to almost meet my weight loss projection for the week with a total loss of 1.4 lbs...and I am more than happy with that :) I cheated a lot less this past week so I am sure that is a big part of it but I've been DILIGENT with not eating after 8pm....and last night I had a chocolate bar staring at me and I REFUSED it! Yay me!
OK so here are my goals for week 3 :)
Walking: 5 Days and at least ONE day of over 4km (or more)
Exercise: 4 Days of at least 15 minutes exercise of my choosing on that particular day :)
Food Intake: Once again, no eating after 8pm and this week my goal is to increase the fibre in my diet.
Weighing In:OK, gonna try to only weigh myself every 3 days...this will be the hardest one...lol
OK....off we go!
Monday, June 7, 2010
Weekly Goal Results
WEEK 1:
Walking: FAIL
Stair Climbing: FAIL
Weight Loss: FAIL
WEEK 2:
This week I have the same goal for walking 5 days out of the week and two of those walks (or more) need to be at least 4.2 km...and instead of stair climbing, 15 minutes of crazy dancing with my MP3, AT LEAST 3 times out of the week (or some other exercise like stair climbing) if not more :) And since I failed miserably at losing 2 pounds last week, this week I am only striving for a 1.5 pound loss, or more of course if I can...and, this week I want to add a goal for my diet....I did pretty good last week even though I ended up gaining by the end of the week....so, this week, my goal is to NOT EAT AFTER 8pm, at least 5 times out of the week....it's not always easy to do it every day, as the last two nights proved to me because I ended up skipping supper and then getting hungry at 9pm...could be the contributing factor to the weight gain two days in a row....I can't think of any other good reason....even if I ate something like fruit or cereal or toast....
OK, so good luck to me...lol...OK, anyone else going to partake in this week's goals?
Walking: FAIL
Stair Climbing: FAIL
Weight Loss: FAIL
WEEK 2:
This week I have the same goal for walking 5 days out of the week and two of those walks (or more) need to be at least 4.2 km...and instead of stair climbing, 15 minutes of crazy dancing with my MP3, AT LEAST 3 times out of the week (or some other exercise like stair climbing) if not more :) And since I failed miserably at losing 2 pounds last week, this week I am only striving for a 1.5 pound loss, or more of course if I can...and, this week I want to add a goal for my diet....I did pretty good last week even though I ended up gaining by the end of the week....so, this week, my goal is to NOT EAT AFTER 8pm, at least 5 times out of the week....it's not always easy to do it every day, as the last two nights proved to me because I ended up skipping supper and then getting hungry at 9pm...could be the contributing factor to the weight gain two days in a row....I can't think of any other good reason....even if I ate something like fruit or cereal or toast....
OK, so good luck to me...lol...OK, anyone else going to partake in this week's goals?
Day 158
214.6
This is INSANE!!!!!!!!! Yesterday I got plenty of exercise cleaning and changing around my living room to accomodate Lily's playpen...my eating was on track all day except I skipped supper and ate toast at around 9pm....the night before I was hungry after my walk so I had cereal (1.5 grams of fat per serving) with sliced strawberries and banana....again at about 9pm....would this make me gain weight? I can't go to bed hungry....maybe I need to invest in some nuts to take with me on my walk so I can eat and not be hungry when I get home...lol...Ok so I realize how ridiculous that sounds but I'm out of ideas here! I had a pretty steady losing streak and then all of a sudden I started gaining....so this month I'm showing a plus .2 on the scale...OK So not the end of the world but I should be showing a negative .2 at least every couple days if not every day the way I've been eating and the distance I've been walking!!! Which of course makes me realize that by failing my goals last week I really need to get in that extra exercise during the week....walking is no longer enough....
I'm wondering as well if my sleep patterns of late have contributed....as much as I would love to add a full 8 hours of sleep every night to my weekly goals, it's just not possible....Lily and Charlotte have been getting up at 5am for the past three days....and last night I couldn't go to sleep so I ended up awake until about 2am and then kept waking up throughout the night and then of course at about 5am this morning, Lily woke....about 45 minutes later Charlotte came bounding down the stairs...so you can imagine how much sleep I got last night....
OK....I need more coffee this morning....have only had one cup....and while the water is heating I'm going to try to do some form of exercise....
This is INSANE!!!!!!!!! Yesterday I got plenty of exercise cleaning and changing around my living room to accomodate Lily's playpen...my eating was on track all day except I skipped supper and ate toast at around 9pm....the night before I was hungry after my walk so I had cereal (1.5 grams of fat per serving) with sliced strawberries and banana....again at about 9pm....would this make me gain weight? I can't go to bed hungry....maybe I need to invest in some nuts to take with me on my walk so I can eat and not be hungry when I get home...lol...Ok so I realize how ridiculous that sounds but I'm out of ideas here! I had a pretty steady losing streak and then all of a sudden I started gaining....so this month I'm showing a plus .2 on the scale...OK So not the end of the world but I should be showing a negative .2 at least every couple days if not every day the way I've been eating and the distance I've been walking!!! Which of course makes me realize that by failing my goals last week I really need to get in that extra exercise during the week....walking is no longer enough....
I'm wondering as well if my sleep patterns of late have contributed....as much as I would love to add a full 8 hours of sleep every night to my weekly goals, it's just not possible....Lily and Charlotte have been getting up at 5am for the past three days....and last night I couldn't go to sleep so I ended up awake until about 2am and then kept waking up throughout the night and then of course at about 5am this morning, Lily woke....about 45 minutes later Charlotte came bounding down the stairs...so you can imagine how much sleep I got last night....
OK....I need more coffee this morning....have only had one cup....and while the water is heating I'm going to try to do some form of exercise....
Day 1-157
I'm just beginning to add my journal entries to blogger so there are 157 days worth of reading...if you are interested to see how my journey started, click on the link on the main page.
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