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ACSM Annual Meeting and Krema Winner

June 2, 2014

Happy Monday everyone! I just got home last night from the American College of Sports Medicine (ACSM) Annual Meeting in Orlando, FL. Sadly, no trips to Disney were made as (the inside of) this convention center was pretty much all I saw the past week!

20140527_114722{Orange County Convention Center}

I attended a lot of great presentations, reconnected with friends and colleagues, met some researchers in person that I knew only via Twitter and by their academic work, and had a chance to present some of my own research! It was a jam-packed conference, and while I am worn out I always come back from these meetings ready to get more work done!

1137{Presenting at ACSM}

The one thing that is stressful about being away from home so much – and it’s going to happen A LOT this summer for me – is being off of my normal diet and exercise schedule. While not perfect, I did what I could to turn my hotel room into a mini kitchen and I also strategically packed food for the travel days themselves.

20140526_095717{Food for a Day Spent in the Air and at Airports}

I am planning on getting some posts up about highlights from the sessions I attended at ACSM as well as giving you all deeper look inside my nutrition game plan while traveling! It may be a little while though….because…as at the end of this week I am heading out-of-town AGAIN – this time to Iceland, Sweden and Norway! :-) Talk to you all soon!

Finally – the winner of the Krema/Crazy Richard’s Peanut Butter Giveaway is….

CarolSue

Congrats, and be on the lookout for an email from me!

-Tanya

Just Peanuts – Krema/Crazy Richard’s Review, Giveaway and Recipes

May 21, 2014

Hello everyone! While the blogging has been non-existent the past few months I am back today with a review and giveaway for one of my personal favorite products – Krema Peanut Butter! If you know me or have read this blog before you are well aware that I usually don’t go even a day without eating peanut butter. In fact, in 2012 one of the items on my “to-do list” was to limit my peanut butter consumption to 2 jars a month since I was averaging  A JAR A WEEK ! Fortunately that restriction is over! ;-)

Krema

Now let’s cut to the chase…what makes Krema/Crazy Richard’s (same peanut butter, just sold under different labels depending upon where you live) Natural Peanut Butter one of my favorites? It’s simple, the Ingredient List has just 1 item: Peanuts! Maybe you are thinking, “umm, Tanya…aren’t all “Natural” peanut butters made out of just peanuts?” Sadly this is not the case as a lot of natural peanut butters will have palm oil, sugar, molasses and/or salt added as well. No thanks to that…give me legit peanut butter, please!

 

Krema - Ingredients

 

You guys should have seen the “happy dance” I did when I came home to find a box from Krema waiting for me. Since I regularly buy this brand anyway, it was so nice to have it delivered right to my door and my cabinet restocked for free  – thanks Krema company for helping to fuel my peanut butter habit :-) .

 

Krema - Delivery

 

I wasted no time putting my samples to good use. Virtually every morning my breakfast looks something like this. Oatmeal, Fruit (you can’t tell, but bananas were cooked into these particular oats), Whey Protein, and PEANUT BUTTER!

 

Krema - PB Proats

 

If breakfast isn’t the above, it’s likely a peanut butter and blueberry protein smoothie. Then of course there is my dessert of choice to end the day, Chocolate Peanut Butter Protein “Cake”. Literally just liquid egg whites mixed with whey protein and microwaved and then topped with…you guessed it…PEANUT BUTTER!

 

Krema - Chocolate-PB Protein Brownie

 

And my new favorite way to use Krema peanut butter?

CANDY BAR PROTEIN NO BAKE “BROWNIES”

So easy to make that even I can do it

  • 1.25 c. Whey protein (I used Candy Bar flavor from DenovoNutrition)
  • 1 c. Oats
  • 1 c. Krema/Crazy Richard’s Crunchy Peanut Butter
  • 0.25 c. honey

Instructions:

  • Mix whey protein and oats in 1 bowl.
  • Mix peanut butter and honey in a larger bowl and microwave ~60 seconds.
  • Slowly add dry ingredients to wet ingredients, mix thoroughly.
  • Add water as need (I usually add at least 0.5 c)
  • Pour in pan and stick in fridge/freezer to harden up!!

Krema_CandyBar Protein Bars

 

While I am in the “Crunchy PB” camp, Krema/Crazy Richard’s comes in both Smooth and Creamy or Crunchy options. Both have a fabulous fresh and rich roasted peanut flavor which leaves their overly sweet and salty competitors in the dust! Anxious to get your hands on some Krema/Crazy Richard’s peanut butter? Chances are that a retailer near you carries it – check the store locator to find out where. If not, you can always order peanut butter or their other products (must get hands on their Cashew and Almond Butter, too!) on-line.

Need more peanut butter in your life? – And you better have answered with an enthusiastic YES! – Start following Krema and Crazy Richard’s on social media. Instagram (@naturalpeanutbutter), Twitter (@KremaPB and @CrazyRichardsPB), and/or Facebook (Krema and CrazyRichard’s). They post some great recipes and hilarious memes about peanut butter like this gem:

 

Krema - Instagram

 

Now for the giveaway – how can YOU get entered to win a sample of Krema/Crazy Richard’s peanut butter delivered to your house? It’s simple:

1. Comment on this post (make sure to provide your e-mail in the e-mail box so I can contact you if you win). I would love to know what your favorite peanut butter recipe is!

2. For an additional entry – follow Krema/Crazy Richard’s on one of their social media channels (and indicate that you did so in your comment).

It’s that easy. Contest closes at 11:59 pm on Wednesday, May 28th so get entered quick!

Until next time…Keep Calm and Eat Peanut Butter.

-Tanya

Disclosure: Although I did receive Krema and Crazy Richard’s peanut butter samples for free, all views and opinions expressed on this blog are purely and entirely my own and based on my own unique experiences. I was not compensated for writing this post. Additionally, this is a product I regularly purchase on my own, truly enjoy and am happy to have the opportunity to blog about! :-)

Don’t Act Like You’re Not ImPRESSed!

February 22, 2014

So, what have I been up to since I last posted? Well, besides working and working out…just winning trophies (actually just 1).

Bench Comp{2014 Virginia Tech Bench Press Competition}

Okay, so it was a default win because 1) There were very few females competing this year and 2) I was the only 1 in my weight class to complete a legal lift. It was by far one of my worst bench days in a while (I only hit my opener), but I am glad I had the competition experience!

What challenge have YOU taken on recently?

P.S. The winner of the giveaway from The Feed is…

WinnerAnne- look for an e-mail from me on getting your box to you!

-Tanya

Sports Nutrition. Delivered – The Feed Review and Giveaway

February 12, 2014
    Recently a company that embodies several things I love – exercise, nutrition, Colorado, and convenience – came into my life and I am so excited to tell all of you about it. If you haven’t heard of The Feed before, allow me to introduce you!
The Feed Twitter
     This Boulder, CO based company houses all of your favorite sports nutrition products (plus items from smaller companies you haven’t yet heard of, but will be in love with once you try ‘em) in one place. You pick from pre made boxes or design your own and voila, every month all of the gels, chews, bars, nut butters, protein powders, etc. you need to fuel your active life are delivered to your door step. Bonus – you get a discount ordering via The Feed verse buying these items at a grocery store or typical sports store. I don’t know about you…but the amount of times I have had to make last-minute runs out to the store to stock up on chews for the next day’s long run has always made me wish I just had a batch delivered regularly to my door. With The Feed…this is EXACTLY what happens!
The Feed Products{Just a handful of products The Feed carries}
     My box arrived the night before I headed off to Breckenridge for a ski trip – aka PERFECT TIMING! Fun fact – all of the boxes from The Feed come with personalized messages written on them…Nice touch! :-)
The Feed Box
     So what was in my personalized box? Well…I told them some things I like and then said, surprise me with whatever…and I was not disappointed. Included were my go to Cliff Bars and Cliff Shot Block, although a new flavor I had never had before – Carrot Cake – was in the mix and made me wonder why I had never bought it before! Nom nom nom – Carrot Cake Cliff Bar, I love you! Also in the box, Honey Stinger (another Colorado-based company I love) products galore. Lemon waffle and limeade chews aren’t you a treat! Also, one can never go wrong when they hook me up with a Luna PB Cookie bar and Vega (plant-based sports nutrition company) products!
     As for some of the new-to-me products, I now have more favorites working their way into the circulation! As I always try to be as honest as possible with my readers, I will tell you that the Breeze Bars that were in my box were not too appealing to me. While I enjoyed the flavor of the Cocoa Espresso bar, I found them to be dry and hard. With all the bars on the market, these ones just won’t be making their way back into my house.
     Now for the newcomers I am impressed by…
  • Justin’s Honey Peanut Butter: I know that everyone raves about the Justin’s Nut butters, but to be honest I had actually never had any of their peanut butters before – just almond butters. Besides earning major points with this dietitian for being portion controlled and portable (airplane travel approved), they are also seriously delicious.
Justin's Nut Butter{Travel Snacks}
  • Go Macro Macrobar: At a filling 250 kcals this bar came in handy very quickly on my trip out to Colorado. With my 1st flight delayed I had to sprint to catch my connection to Denver which meant no time to grab the lunch I had planned out at the Charlotte airport. Thankfully I had some snacks stashed into my bag – including a Macrobar to hold me over until I landed in the Mountain Time Zone!
  • MacrobarSkratch Labs Exercise Hydration Singles – Powders that when mixed with water form uniquely delicious sports beverages. Flavors include raspberries, lemons and limes, and more. However my favorite Skratch Labs product in the mix – the Apples and Cinnamon, designed to be mixed with hot water to mimic hot apple cider! Now, I am a lover of winter. Snow, skiing, and even winter running are enjoyable to me. But…sometimes even my cutest cold weather running apparel isn’t enough encouragement to make me truly want to trade a warm bed for some frigid miles. The promise of a cup of get me going carbohydrates in the form of a cinnamon and apple tea however, did just the trick. Seriously…if the cold weather is causing you to hit the snooze button one too many times, get yourself some of these Skratch Lab drink mixes and get out there! :-)
  • Skratch-App.-and-Cinnamon-Rip van Wafels – Saving the best for last. Imagine a Honey Stinger waffle meets a Tim-Tam (you know, those fabulous Australian cookies) and you have a Rip van Wafel!
rip-van-galleryThe instructions said to enjoy with a hot beverage and enjoy I did. Hot cocoa was by beverage of choice…but I think a coffee would have been just as appealing! Want to pack this for a snack mid-hike? Bring a Justin’s nut butter to squeeze on top! :-)
Rip van Wafel
So, now for the giveaway. The Feed has generously agreed to create a box with all of my favorites (yes, the Wafels will be in the mix!) to be delivered to one lucky reader so you can try The Feed out yourself. Consider it our Valentine’s Day present to you! :-)
     How to Enter:
  • Leave a comment right here telling me your #1 go-to sports nutrition product (mandatory)
  • On Twitter? Tweet out the following (or similar) with a link to the giveaway for an extra entry!: ” Did you know: @TheFEEDMe is giving a way a box of @NutritionNerd’s favorite goods! http://wp.me/1BMNm #SportsNutritionDelivered”

Contest closes Sunday, February 16th at 5pm. Winner announced on Monday, February 17th! Now, if you’ll excuse me…I must get back to day dreaming about my time in Colorado…

Breckenridge{View of Breckenridge from the condo}

-Tanya

A FroYo Throw Down

January 17, 2014

So, it turns out there are some haters and naysayers (actually, just one) of my amazing, fool-proof DIY FroYo method. Here we have this clearly novice DIY fro-yo-ers rebuttal to my last post. In color, bold and italics within the below rebuttal I provide my “response” to this ill-thought out ‘attack’. And by “response” I mean, the things you think when you read critiques of your work, that you can’t actually write back in reply! Enjoy :-)

The Halliday Conjecture: More questions than answers (RUDE! You are starting off on the wrong foot, Mr. Loenneke)

 Dear Editor,

I am writing in regard to the newest post from Professor Halliday titled “Methodological Advancement in DIY FroYo Creations (Aka: How to Master the FroYo Bar).”  The author sought to investigate a method to improve the overall experience of eating frozen yogurt by offering up a new method of yogurt administration.  The author should be commended (you’re right, I should be. Thank you for noticing.) on investigating such an important issue that is presently understudied in the current literature.  Professor Halliday hypothesized that a mixed method approach results in a superior yogurt experience compared to the more traditional linear approach. However, I have some concerns (WHAT? concerns?? Clearly you are mistaken) with the interpretation of her findings.

 Professor Halliday starts off by describing three problems with the traditional model

1)       Unequal distribution of toppings within frozen yogurt

2)       Limited choices

3)       Risk of incompatible combinations.

 The author is quick to promote the limitations of the traditional linear model but the proposed “mixed method” does little to overcome these proposed “problems”. (Umm, actually they do. Did you look at the figures? Did you read what I wrote?)  In practice, there aren’t truly unequal distributions with the linear model because as bites are taken, toppings fall down to lower levels of the frozen yogurt. (WRONG. Mr. Loenneke is clearly delusional)  The second issue is not truly corrected by the “mixed method” because there is a finite amount of space in the yogurt cup, so by default limited choices exist no matter the model used (Strawman argument. sheesh. Yes, there are limited choices in all methods employed thanks to cup space…but greater limitations exist in the “mixed methods” approach. It’s science).  The third issue isn’t overcome by the “mixed method” either.  If anything, the linear model would be better because one could just remove the topping and enjoy the remaining frozen yogurt (I kind of stopped paying attention to what he is writing…but I am sure this is wrong and makes no sense either. I’ll come up with a nicer way to say that later….or maybe I won’t.)  This certainly would not be as easy to do if one were dealing with several different layers of toppings dispersed throughout.

 When investigating the “results” section, the author appears to have found a statistical difference between the traditional and mixed method methodology (p<0.001). Unfortunately little is known about what statistics were actually used for this investigation. How was this yogurt experience rated? Is the scale used valid and reliable? (Yes, OF COURSE the completely fabricated studies used imaginary tools/surveys/instruments that were VERY valid and reliable. Duh!) What was the magnitude of the effect? (Ginormous…obviously.) How many people was this tested on? (n= 58,343,090) All of these questions alone should call into question the results provided in this manuscript.  

 The author concludes by suggesting that this mixed method approach be recognized as the gold standard to be implemented immediately across populations.  I think it is clear to see from my editorial that this “mixed method” is currently too flawed (Actually it’s not flawed at all. It’s perfect. Just like me) to be called the gold standard and at present is nothing more than conjecture. The data presented by the author is vague and much more research is needed before such bold claims about this new model can be made.  The fact that most people are emotionally/spiritually/physically fulfilled using the traditional linear model in froyo institutions around the world, suggests that this method isn’t likely to be replaced anytime soon.  I think it is fair to say that the enjoyment is likely similar between models (except that it’s not) but no well controlled study exists to suggest that the mixed method is anything more than a complicated (COMPLICATED?? Not at all. More rudeness) way to enjoy your froyo.

 Regards,

Jeremy P. Loenneke PhD (c)

Methodological Advancement in DIY FroYo Creations (Aka: How to Master the FroYo Bar)

January 10, 2014

ABSTRACT:

This paper (err…blog post) reviews the common method employed by patrons of Do It Yourself (DIY) frozen yogurt establishments for creating their custom treat and discusses its strengths and limitations. Then a new approach is proposed which completely overcomes the limitations of the currently employed method. Finally, a step-by-step guide is presented to allow for easier transition to this new methodology for both the lay [non-regular DIY froyo consumers] and experienced [frequent DIY froyo consumers] populations.

PeachTree Frozen Yogurt

BACKGROUND:

The frozen yogurt industry took a hit in the late 1990’s but has reinvented itself and emerged as a top diet trend in the past few years  [Frozen Yogurt Industry Analysis 2013]. Likely contributors to this include: a more health-focused population who view frozen yogurt establishments as a healthy indulgence; the DIY, completely customizable experience (let’s be real, Dairy Queen never puts enough toppings into their Blizzards); and the trillions (conservative estimate) of potential combinations available thanks to a large variety of flavors and toppings to mix and match. With so many options available it can certainly be an overwhelming experience for patrons, which likely contributes to pervasive utilization of an insufficient and flawed methodology. Therefore, it is important to highlight the limitations of the traditional method utilized and propose a new, improved methodology.

TRADITIONAL LINEAR METHODOLOGY:

After countless observations it is apparent that customers go through the DIY froyo line in a linear manner, 1st- selecting their flavor (maybe 2+ flavors for the more adventurous), 2nd- adding toppings, and 3rd- finishing it off with some whipped cream or hot fudge. While this methodology is no doubt efficient and commonly accepted, several limitations exist which negatively impact the frozen yogurt experience.

1. Unequal distribution of toppings within frozen yogurt. By stacking toppings on top (reinvention of ‘toppings’ verbage coming in next section) two distinct levels are created. The beginning of the eating experience is predominated by the toppings with little frozen yogurt incorporated into each spoonful and the conclusion of the session is characterized by froyo only, as all toppings have been consumed.

2. Limited choices. By employing the linear methodology, the possibilities are diminished. Start with a green tea flavor base, and you have just kissed your chances of consuming some toppings in an enjoyable manner good-bye. Furthermore, you are locked into 1 theme for your entire treat. Want to create a pumpkin pie-inspired dish but you are also feeling game for some Nerd candy or fruit as well? Not possible with the linear method.

3. Risk of incompatible combinations. Years of rigorous experimentation have found this, so it should be common sense, but just so to reiterate the point…Sour Patch Kids and chunks of Snickers bars do not belong in the same bite. The biggest mistake observed in an attempt to overcome the 2nd limitation of the linear method is total disregard for palatable flavor combinations.

Clearly, this methodology is flawed and development of a new technique is of utmost importance.

MIXED METHODS APPROACH:

To resolve the limitations of the linear method we (actually, just me!) have developed an alternative methodology – the mixed method approach. This approach deviates heavily from the linear approach as toppings are viewed as enhancers or additives, to the frozen yogurt, not just items to be spooned on the top. The steps of the mixed method approach are 1st – additive base, 2nd – frozen yogurt flavor(s) #1, 3rd – transition layer additives, 4th – frozen yogurt flavor(s) #2, 5th – final additives, and 6th – finishing touches (such as whipped cream and hot sauce). It is important to note that this methodology is not set in stone. Flexibility is allowed and encouraged. For instance, items commonly considered finishing toppings can be inserted in any layer as necessary for an optimal flavor profile.

This method overcomes issue #1 of the linear method by creating layers of additives (previously referred to as toppings) within the frozen yogurt. It overcomes issue #2 and #3 of the linear method by creating different domains and thus allowing for multiple frozen yogurt combinations, which are appropriately separated from each other. For example – a base of gummy additives will be separated from the top layer of more rich additives by a layer of frozen yogurt associated with the base, a transition  additive layer, and the frozen yogurt associated with the top additive layer. Thus, Reese’s peanut butter cups will not mix with the gummy candy.

While this method may seem straight forward and easy to carry out, at least a few practice sessions will be needed until a customer has gained enough experience to successfully carry out the mixed method approach. The most common pitfall is poor choice of additives for the transition layer. This layer needs to complement the frozen yogurt flavors above and below it as well as the base and top additive layers, in case they do mix slightly in the eating process. There is no one optimal transition layer, as it will depend upon the other choices made. Common flavor sense as well as trial and error should be used to refine options for this layer.

RESULTS:

Several completely fabricated tightly controlled laboratory trials  and  field observations in a variety of populations across the world are in agreement that the mixed methods approach is superior to the linear method. Overall frozen yogurt experience, as well as each individual component (compatibility, flavor profile, texture, and enjoyment at each cup layer) are greater in the mixed methods approach compared to the traditional, linear methodology (p <0.001).

STEP-BY-STEP EXAMPLE:

Change can be difficult. Thus, to help ease the transition to the mixed methods approach, a guided case study of successful use of this proposed method is presented.

Step 1: Additive Base

Step 1

In this particular instance a base of strawberries, mangos, cheesecake bites and whipped cream was first added to the bottom of the cup.

Steps 2 and 3: Frozen Yogurt #1 and Transition Additives

Step 2

The choice here was for a traditional Country Vanilla frozen yogurt and a transition toppings layer of cashews and peanut butter chips. *Note how this layer goes well with the rest of the cup.

Steps 4 and 5: Frozen Yogurt #2 and More Additives

Step 3

In this instance, NY Cheesecake flavor was chosen and toppings included Reese’s Peanut Butter Cup chunks, a brownie, and graham cracker crumbs.

Step 6: Finishing Touches

Step 4

Marshmallow topping, peanut butter sauce, and hot fudge completed this particular order.

CONCLUSION:

In conclusion, the author wishes to suggest that the mixed methods approach to tackling the DIY froyo bar be recognized as the gold standard and implemented immediately across populations. Typically, one would insert a sentence here about how further research is needed, particularly longitudinal trials, using other populations, and/or using different measures to assess ‘superiority’ of the mixed methods approach, but the results presented here clearly indicate that is not necessary.

……………………………………………………………………………………………………………………………………………….

FYI – in case you never caught on…this was mainly a joke. However, give the “mixed methods” approach a try the next time you are at a DIY fro yo place and you will be converted! :-)

-Tanya

Moving on to 2014

January 5, 2014

Life Moves Pretty Fast{Get this print here}

Resolutions? No thanks. To-Do Lists? Absolutely.

I took the past year off from a formal to-do list like I had for 2012 and am bringing it back for 2014 with a “14 in 2014″ list. Not having a set list for the past year was okay – I still got some pretty great stuff accomplished, both in the fun + the serious departments. But…an overall goal for my entire life is to live with intention and purpose. So back to the year-long to-do list it is! Some PhD related…some fitness related…some travel related…some silly! Here we go…

1. Visit 1 state I haven’t yet been to. Visit all 50 is a bucket list item of mine and it is time to tick another off the list!

2. Bench press my body weight. Thanks for an injury to kick off 2013 which had me taking off the running shoes for a while, plus another injury at the start of the summer right when I was getting back into my running game [sweet walking boot anyone?] this past year got me back in the weight room a whole lot more. And, that is just fine in my book.

Bench Press{Getting in the zone…before failing at 115#}

I am currently 10# shy of my goal (120#) and I REALLY want to hit this mark! Why lift? I like feeling strong and also that it gives me the choice to use it at seemingly random times…like an impromptu pull-up competition in a Nashville condo [true story].

nashville pullups

3. Get my laptop fixed, or buy a new one. Current one is a huge hassle to do much of anything on.

4. Complete 30 ski runs in a single day. Ambitious? Yes!…but when my cousin threw it out there as a way to celebrate her 30 birthday this coming week, well…count me in!

5. Revise (aka totally overhaul) my Teaching Philosophy. The more I teach, the more ashamed I am of the initial document I drafted up. I want to focus on creating a teaching philosophy that is both evidence based, yet also highlights my strengths as an instructor. Turns out it’s not acceptable to tell people my teaching style is sarcasm & Grey’s Anatomy references…

6. Hone in on my research interests and the direction I want to go following completion of my PhD. I love the academic environment, but have yet to find my true research passion. What can I wake up each day and be jazzed up about doing? Seeing people who found their area of expertise and are excited about it each and every day has me striving to find my niche too.

7. Visit my sister or watch her compete while she is wintering in the South. This girl is the hardest worker I know and also tells the best stories [which are true life accounts]…no contest. She spends the winters in the south with the horses so she can escape the New England winters to train and show. It’s been forever since I saw her compete and I want to make a point to do it again. Plus…visiting her means getting to go horseback riding…

Horses 2013{Christmas Beach Ride 2013}

Beach Ride 2013{Here comes the sun…}

8. Treat myself/indulge 1x/month. Beauty treatments, massages, some item I am coveting, etc. Just do it. Spend the time and $ on myself. A bit selfish, but why the heck not!

9. Get a new Passport. I haven’t gotten around to getting a new one since my was stolen a while back. I don’t have plans to leave the country, but I want to be able to jump on it if the opportunity arises.

10. Develop a pre-sleep routine to help me get more shut-eye. It’s clear what doesn’t work for me. Studying in bed, working out too close to wanting to sleep, reading e-mails, chugging too much water at night, etc. Time to get a game plan together which promotes restful sleep so I am recharged for the next day.

11. Complete the 52-week savings plan. You may have seen this floating around Facebook like I did. Saving $ as a graduate student isn’t really possible, but stashing away cash that would otherwise be used for Starbuck’s beverages so that I can buy something new, pay down my car loan, or take a trip seems like a solid [and responsible] thing to do.

12. Do volunteer work that isn’t tied to one of my professional organizations or institutional service. I used to do a whole lot of volunteer work and I miss it…a lot. I tend to focus on volunteering for things which will add a line to my CV, so this year I vow to get involved with something just for the sake of doing it and helping others, not for my own personal gain.

13. Publish 4 papers. Time to beef up that section of my CV.

14. Do something that TERRIFIES me! Exact thing TBD! It probably won’t be sky diving or swimming with sharks though….those are too scary!

Do you make New Year’s Resolutions or set goals each year? What are they? (silly and serious all welcome!)

-Tanya

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