Hey! Over Here!

Hey there:
If you're looking for what's going on with me (Fat Woman on the Mountain), I've moved over to www.kararichardsonwhitely.com

See you there!

Cabin Fever: Getting through the Cold and Dark to Become Light

I’ve found myself a little down these days. I think it’s a case of Cabin Fever.

I thrive on sunshine and interaction but the weather around here has been somewhat brutal – from the foot of snow that dumped down in our region to the frigid temperatures.

Now you know I’m an adventure girl. I grew up in Vermont and Canada so I’m not afraid of snow. Even though I’ve hiked Kilimanjaro in temperatures so cold that my water bottle froze solid,  there is one thing that I don’t like to do in the winter: Bundle up to work out.

But the worst thing about the winter weather for me is isolation. I work from home most days so I don’t need to go outside other than dropping my girls off at daycare and school. The truth is, it gets lonely here.

All that plus a major let down on a project I’ve been working on, meant I found myself munching a lot more often. Whether I’m feeding abandonment issues of my past as a latchkey kid, emptiness from being lonely or boredom of the walls of my home – I just found this month very, very hard to stay on track.

In all honesty, I was glad to have BistroMD here to keep me somewhat on the straight and narrow. But admittedly, I was off the rails many days – nibbling on this and that (especially sugary stuff that didn’t come in my weekly stash of food).

For example, instead of my snack of fruit and low-fat cheese, I’d reach for something carb-y. And then, since my stomach is like a bottomless pit when it comes to that stuff, I’d reach for it again and again.

I’d hate to think what my weight would be like if I didn’t have that reminder with every BistroMD meal to stay on target. If I was on my own this month, I have a feeling there would have been a lot of comfort foods simmering in my kitchen and instead of my weight staying the same – it would be up.

So this month, I didn’t lose anything. But more importantly, I didn’t gain anything. Since I’m doing this publicly with monthly blogs, it offered me an opportunity to reflect instead of struggling in the dark, cold days of winter and ultimately padding on more pounds.   It gave me a chance to figure out what was going wrong -- and fix it.

So, I vow to get back into it – to drop all those added foods that crept in and to follow BistroMD exactly as prescribed.

Also, I vow to cure my Cabin Fever. Earlier this month, I joined along with my online friend Megan Castran’s Mile-A-Day challenge. It takes me about 20 minutes to walk a mile on my treadmill. Of course, many days I go beyond it.  But on those days when I am struggling to get it all done, it is a relatively achievable goal – whether it is accomplished at 10 a.m. on a Sunday or 10 p.m. on a weeknight.  It is a fabulous reminder to keep moving forward – one mile at a time.

I leave you with a song -- "Carry On" by Fun that I just fell in love with. It is my theme for the month ahead:

 

BistroMD is providing my meals for six months. I am blogging about the experience. If you would like to join me in the journey, check out www.bistromd.com

Missing: 11 Pounds (Please Don't Return Them)

Emily and Me

I’ve been on BistroMD for about a month now and I’m happy to report that I’ve dropped 11 pounds!

That’s not too shabby when you consider that the first month was over the holidays. Our company party was at Sofrito, an amazing NYC Puerto Rican eatery that isn’t into counting calories. (Let’s just say it was the best sangria I’ve ever had and the portions were double what they should have been. My husband ate my leftovers when I returned on program the next day). Then there was Christmas Eve, Christmas, New Year’s Eve and New Year’s Day... an exhausting amount of meals and things on the to-do lists.  There was a lot of extra food around and eggnog in my coffee from time to time. But after each holiday meal, I just got right back on program with the next meal.

Also, I didn’t have clearance to exercise until the last week of December. And really, with my oldest daughter on school vacation and another daughter too young to drop off at the gym daycare, it just didn’t happen.

Ultimately, the BistroMD program has been a lifesaver in my sleep-deprived, one-handed world as a new mom and then last week when I started work again. Getting the girls ready and out the door is a skill set unto itself. I may be qualified to be an air traffic controller now.

With all this stuff to do, BistroMD has helped me take care of myself.  Healthy meals have been selected, made, delivered to me each week. All I have to do is stock them in my freezer and when it is time to eat, pop it in the microwave.  Seriously, it couldn’t be simpler.

I’ve promised myself that I would try everything (practicing what I preach to my almost-5-year-old daughter). There have been some that I haven’t liked so I went on MyBistroMD and adjusted my selections so I won’t have to see them again. Then, there have been others that have been surprisingly good. As I write, I am enjoying the Jungle Chicken Crepes with Rosemary Red Potatoes.

Jungle Chicken with Rosemary Red Potatoes

 

I feel like I’m set up for success as we enter the New Year. I just started going back to the gym more regularly. I’m even planning on hitting a Spinning class for the first time since I got pregnant (please excuse me if I can’t walk for the week after.  ;-)

Most importantly, I’m going to start hiking again this weekend. The weather looks great – almost 60 degrees. My hiking boots have been lonely these last several months when I avoided the activity that I love most (because I worried about my balance while pregnant on the trail). I hope to head out with the Union County Hiking Club for a ramble in the woods. It will be a slow and short hike but the first steps toward bigger goals such as Machu Picchu!

BistroMD is supplying my meals until June and I’m writing about the experience. Join me on the trail to health.
If you’d like to try BistroMD, use code NEWLIFE and they'll give you $50 off the first week.

New Life

I have some great news. We have a new addition to our family. Emily Rose, was born in mid-November. We are both happy, healthy and can’t believe a month has already come and gone.

Since this blog is about my weight journey, I thought I’d share that when Emily was born (and the week after), I lost what I gained during the pregnancy (about 20 pounds). However, the reason I was so careful this time around is that I was still holding on to 70 pounds that I gained with my first pregnancy and in between.

Since this is my second time around as the mother of a newborn, I knew I had to prepare myself to forge forward on a healthy path. I knew how difficult it was to get a healthy meal on the table, especially while trying to get things done around the house with one hand (with the other hand holding a newborn) and sleep deprivation. Under any kind of stress, the first thing to drop from my to-do list is typically healthy eating in favor of convenience.

Also, I noticed during my pregnancy was the tiniest amount of additional weight made a huge difference in my joints. I had trouble getting up from the floor while playing with my first daughter. I developed severe pain in my knees, which had to be resolved with physical therapy. It was a reminder that it was time for me to get serious about heading down the scale again.

I enlisted the support of BistroMD during these first few months since I already had a terrific experience with this company. They were kind enough to supply my food while training in Telluride, Colorado for my third and final trek up Mount Kilimanjaro. I dropped about six pounds that week alone!

Each week BistroMD will deliver me five days of per perfectly portioned, frozen healthy meals and snacks and I will write about my experience along the way. You can follow my journey here each month on my blog here on www.fatwomanonthemountain.com . This is my way of taking care of me. I like to think of it as if I hired a personal chef to take care of me. The first box included an amazing array of food from Bombay inspired chicken to spinach crepes.

Since I’m nursing, I am adding in two additional snacks of protein and fruit and adding a side salad to my lunches and dinners. Just to be on the safe side, I’m drinking three cups of Mother’s Milk tea each day to make sure my milk supply doesn’t dip.

When I was a guest on Oprah’s Lifeclass, Iyanla (Oprah’s friend and the special guest on the show) spoke about how responsibility really means you are able to respond. I have been dogged by weight issues for decades and I need to take responsibility for my health and wellness, especially with this new life in my life and the life that I want to lead. My big goal, in addition to being the best mom I can be, is to be healthy enough to take on Machu Picchu (by foot, of course, since I rarely do things the easy way) in the coming year.

I hope to be an active role model for my daughters, and to continue on my adventures. But it is my “Response-ability” to do so.

If you’d like to try BistroMD, use code NEWLIFE and they'll give you $50 off the first week.

Back to Class

Since I've returned from Mount Kilimanjaro my workouts have been, well, lackluster. There is a bit of a let down after accomplishing a goal so grand, something that you've been training for and dreaming of for more than a year.

I love having a grand adventure to visualize while I exercise. Otherwise, I find myself bored and unmotivated. I just spin my wheels on the bike or go through the motions on the elliptical trainer for a quick 28-minute workout.

I'm still deciding what my next Big Fat Adventure will be. Other items on my life list include a rim-to-rim Grand Canyon hike, a trek up Machu Picchu or another one of the world's Seven Summits (Aconcagua, perhaps). Since I've just barely unpacked after this last trip (and then again after Irene), I decided to give myself a little while to decide what my 2012 challenge will be.

In the meantime, I decided to shake things up by heading back to class -- exercise class that is. I love the positive peer pressure of an exercise class. You have to keep up, and people expect you to return.

I grabbed the group exercise schedule at the Summit YMCA to find some fun, challenging activities here at home. I started circling Zumba, Spinning Out Loud (where singing is encouraged) and others that can keep me motivated and working hard.

Since it is nice to have a familiar face in class, I started with my personal trainer Heather Worthy's class -- Cardio, Cuts & Core. She kept us sweating for an hour with a mix of kickboxing, strength training and more. What an incredible workout (I'm still sore).

So with the back-to-school season upon us, think about shaking up your exercise routine. Is there something you've always wanted to try? Get out there and try something new!

Made it to the top!

Just a quick note that I have made it to the top of Kilimanjaro and back down.

A lot of the porters and guides doubted that I could make it to the top. This challenge was as much a mental one as it was a physical one. I had to calm feelings of doubt along the way. I used mantras such as "Strong, Steady, smooth" and "I believe in me" with each step to squash negative feelings and continue on this journey.

I am so grateful for your support along this long, hard journey. Hope your summer has been full of awesome adventures.

Wish I Was Fat Like You....

Today a woman in the Kibera Slum, in Nairobi, Kenya asked me, how can I be fat like you....



Kibera is one of the largest slums in the world, home to as many as 1 million people. It is some of the most vast poverty I have ever seen. A visit like that has made me appreciate everything I have including my fat.

Altitude and Attitude Training in Telluride

I am spending the week in Telluride, Colorado to get a taste of thin air before heading off to conquer Africa's highest peak -- Mount Kilimanjaro.

I am here with Stacey Pratt, who is also hiking Kilimanjaro for Global Alliance for Africa, and Sydney Clover, who is helping me document my journey. My 3-year-old daughter also joined us and is attending day camp while I'm hiking way up high but it is a wonderful way for us to spend quality time before I take off for two weeks to Africa.

Our home away from home is an amazing condo at Mountain Lodge in Mountain Village. We sleep at about 10,000 feet. Just being here is altitude and attitude training. There is 73 percent as much oxygen here compared to home. (At the top of Kilimanjaro there will be half as much as home!)We often wake up with a smidge of a headache and a dry mouth. The key is to stay hydrated. I've been downing at least four liters of water each day to stay ahead of altitude sickness.

Each day we hike -- often trying to reach 12,000 feet. That will give us a head start before taking on Kilimanjaro's 19,343 feet. Our ulitmate goal while in town is to conquer Ajax Peak.

I am also using this week as a wellness retreat. BistoMD was kind enough to provide our healthy meals (ranging from 1,100 to 1,400 calories a day)so we could stay on track and could focus on our training. They are so easy to prepare, just a few minutes in the microwave and diner is served. So far, my favorites have been the Shrimp Burrito Bowl and the Chicken Breast Stuffed with Broccoli & Cheddar.

There is a little relaxation built in here... Yesterday we headed to Moab to visit Arches National Park (only 1.5 miles of hiking because of the 108 degree heat). I am heading to a Monsoon Yoga Class on Wednesday at Telluride Yoga Center and will hit Mountain Lodge's tub as often as possible to keep my legs feeling happy for the big challenge ahead. (We will summit Kilimanjaro two weeks from today!)

Packing to travel from the Equator to glaciers

I wanted to share two videos with you as I prepare for my trek up Kilimanjaro. The packing list for this adventure is about two pages long, as we make our way from the equator to glaciers.

Here is a trip to Bill's Army Navy Outdoors in Millburn:


and a packing confession about my second ill-fated trek up Kilimanjaro:


Hope you are having a wonderful summer filled with great adventures!
www.fatwomanonthemountain.com

Breaking a Sweat!

I have been working out with my trainer, Heather Worthy, to prepare for Mount Kilimanjaro. I can't believe there are less than six weeks before the summit!

Here is a video of our training session this week. If you want to learn more about Heather, please check out her website, www.worthyfitness.com or her book, Worthy Workouts!

20 Pounds of Sugar on My Back

The more I have sugar around, the more I want it.
I have been doing really well in my training. I keep hiking higher and higher mountains as well as longer and longer trails but I am not dropping pounds. The only time that I have been truly successful in losing weight was when I drop refined sugar.
On Sunday I decided to walk to my friends' house, which happens to be eight miles away, as a training exercise and get together. It was my responsibility to bring the bagels -- a baker's dozen -- to the gathering so I loaded them in my backpack and away I went. The weight of the pack was significant and it got me thinking about all the food I've been carrying around with me all this time.
The following day, when I suited up to hike Mount Tammany, one of New Jersey's best training mountains, I decided to bring along sugar -- 20 pounds of it to carry along, as I would like to drop that many pounds (or more) before I take on the mountain itself. Here's how it went:


The experience made me really think about what I really want to carry with me on the journey ahead.
Read more about my story at: www.fatwomanonthemountain.com

Birthday Hike Video

Thought you would love to see this video from my birthday hike. My biggest question to resolve in this 37th year of life is why am I again hanging on to this baggage, this weight. Once I let it go, it will be a lot easier to do the things I want to do.



Be sure to check out my website, www.fatwomanonthemountain.com
Happy trails!
Kara

Celebrating My Birthday on the Trail of Life

I have hiked on my birthday every year since I turned 31, and conquered Camel's Hump, Vermont's second highest peak, after years of feeling stuck in obesity. Today, on my 37th birthday, will be no different.

My weight chart looks like a mountain range with ups and downs. But the most important thing that I can do is to keep moving forward. And though I have struggled to get the scale to move down these past couple of years, I know I have the power to move upward and onward.

Hiking is my favorite way to celebrate life and all my body can do. This year will be a test of strength, stamina and spirit as I take on Kilimanjaro a third time. My goal is to raise $1 per foot of the mountain -- $19,343 -- for Global Alliance for Africa's AIDS orphans programs.

It is my greatest hope that my journey inspires others to better health and a better world.

Click here to make a donation to Global Alliance for Africa on behalf of my next trek.

Visit my website, http://www.fatwomanonthemountain.com

Asante Sana for a great event!

Thank you so much to all those who supported me Saturday at the Kilimanjaro Spinning Challenge. I was able to raise more than $1,000 for Global Alliance for Africa and garner lots of great energy to bring on the journey ahead. You will all be my rock on the mountain.

Here is a video from the event, which was created by Sydney Clover:



A big thanks to the Summit YMCA, and for Spinning instructors Monica and Joe who picked the most amazing music for the very uphill ride. I'm now absolutely in love with Afro Celt Sound System. Here's one of Afro Celt Sound System's songs, featuring Peter Gabriel, that they played on the ride.



Asante sana (Swahili for Thank You) for your support!
This is my fundraising website. My goal is to raise $19,343 -- $1 per foot of Kilimanjaro -- for Global Alliance for Africa!

http://www.globalallianceafrica.org/personal/savetheworlddiet

Spinning My Wheels on June 4

I would like to invite you to a very special event:

Kilimanjaro Spinning (Indoor Cycling) Challenge and Online Silent Auction
10 a.m. June 4 at the Summit YMCA, 67 Maple St., Summit, NJ

Here's a link with more info.

The online auction -- with some absolutely fabulous items -- will be right here on the blog. Bidding starts May 26.

I decided to host a special Spinning class (with the fabulous instructors Monica & Joe) fundraiser for Global Alliance for Africa because indoor cycling is a major part of my training for my upcoming Kilimanjaro trek.

I love Spinning because it creates less pressure on my knees. I get great anaerobic training in each class. Proper Spinning posture helps you tighten your core. Great music helps propel you forward. Most of all, the ride, is in the mind.

During the Special Event we'll be emulating my next journey up Mount Kilimanjaro, to the very top and then down again... Be prepared for a fabulous ride -- Kilimanjaro is like climbing the side of the globe -- from the equator to glacier.

Hope to have you there! You can sign up by sending me a note at Kara@fatwomanonthemountain.com. A pledge of at least a $50 donation to Global Alliance for Africa will reserve a bike for you with a souvenir license plate!

Atlantis: Plus-Sized Paradise

As I am preparing for Kilimanjaro, I am feeling stronger, leaner and more adventurous.

When it came time for my husband and I to book our first family vacation with our 3-year-old daughter, we decided on Atlantis in the Bahamas. It seemed like the right mix of fun and relaxation for our vacation-starved family.

I was excited about the trip but harbored a trepidation that I think a lot of people who are overweight or obese do.... Even though I have been working harder over the past few months, I am still very much a plus-sized adventurer, especially around my hips. I worried that I'd get stuck down the water slides, sink the intertubes, or I would have to sit out the dolphin experience simply because I couldn't squeeze my rear into the wetsuit. Of course, there was the annoying anxiety of walking around in a bathing suit for four days.

My first move was to pick out swimming gear that I could feel comfortable playing in. For me, that was a pair ofLane Bryant swim shorts (because seriously, why should men be the only ones who get to cover their thighs with active swimming gear?) to go along with a cute swimming top.

I made a deal that I would just do the best I could, and if I had to sit something out, at least I'd be doing it on Paradise Island with sand between my toes.

The Atlantis was everything I hoped it would be -- and more. It was luxurious, fun and the swankiest place I've ever been (I usually spend my days off sweating up a mountain). I never once felt uncomfortable in my own skin.

When I first arrived at the Atlantis, I let my husband do all the crazy stuff (aka Leap of Faith and Abyss straight-down water slides). Each day I got a little braver. It started with me taking my first-ever water slide -- a tiny little one my daughter did before me. Whoosh. Down I went to the pool below.

It was a vacation for a lot of firsts -- such as my first time hanging out with a dolphin (while wearing a wet suit that fit). I don't remember ever saying I said whee, wahoo and yippeee so much in one week.

My husband nudged me into trying the Serpent Slide, an intertube ride that swirls through darkness before emering into a slow journey through the (glass-enclosed) shark tank. I laughed and shrieked my way through the Current, an intertube "river" ride that includes rapids, with an optional trip down the Falls.

I seriously don't remember saying whee, wahoo and yippee so much in a four-day period.

I should mention the Atlantis had lots of healthy eating choices (such as egg white omlettes as part of the OMG breakfast buffet at SeaGrapes) to stay somewhat on track (minus the frozen drinks of course). There was also a fitness center, though walking between the Beach Tower and Royal Tower was a nice hike, to keep up activity between the lounging.

I finished my day with a lovely morning beach walk truly felt I was on the path to a life full of more adventures.

Kids tease me, a mother, at the playground

The first teasing my 3-year-old daughter experienced on the playground was seeing a little boy barrage me with questions: "Why are you so big? Your bottom needs exercise."

He kept on until his father called him over and gave the little boy a good talking to, "You don't say those kinds of things to strangers. You don't know their story."

I was mortified, at a loss for words. I was so embarrassed in front of my daughter. She's only 3, but I'm sure she recognized it in some form.

Still, I have to admit, I am terribly frustrated by my pear shape, especially because it seems to drop weight last in the places that need it most.

It is frustrating when I know I am making great progress, but you wouldn't know it by my hips. I melt from the top down, so even though I can finally notice my cheek bones again. I feel like sand bags are straped to my thighs, making it even harder to do the heavy-duty workouts required to drop pounds.

I needed to remind myself that even a month ago, I couldn't do the kind of rocking interval training that I do to get in shape for Kilimanjaro. My hikes are now a breeze, when last July I was huffing and puffing my way up the shortest trails. Every day is a step forward.

Working out and active play with my daughter is the most important thing that I can do. So there is no way I'm backing down...



The truth is, I probably won't see any noticible difference in my hips until June or July. I need to be OK with that and respect my body for all it has done for me over the years. I need to remind my daughter that it is important to be healthy and strong -- and I am headed in that direction.

Next time I will come up with a better response, because kid, I am exercising this bottom EVERY.SINGLE.DAY to make it up Kilimanjaro a third time.

To learn more about my story, visit: www.fatwomanonthemountain.com

Assumption Trail

I needed to step up my hiking pace so I am prepared for my Kilimanjaro trek in August. When I hike by myself (something I will never do again after seeing 127 Hours) I am a bit of meanderer... taking my time to smell the roses, the pine, the brook...

I've wanted to join a hiking club for a long time but doing any kind of new activity can be intimidating for any plus-sized person. I am not immune to the insecurity that not fitting the mold can bring. After all, when I started hiking at more than 360 pounds, the only thing I could buy at the local outfitter was a water bottle or fancy pair of sunglasses.

On Sunday, when I got out of my car, I could see a few "what the heck is she doing here" glances. When I approached the sign up sheet, the leader asked, "Have you ever been hiking before?"

Now I realize that this was probably a safety question, one asked to anyone new to the group, as I'm sure they've had lots of people bite off more they can chew on the trail... but the tone left me feeling miffed. It felt condescening, like he was judging a book (or Fat Woman on the Mountain) by its lumpy cover. I mean, really, have I ever been hiking before?

"Um, yeah.... In fact, I was just featured in American Hiker magazine," I replied with a little bit of a smirk. "And I'm in training for my third trek up Kilimanjaro."

It was probably an over-cocky response but two-thirds of Americans are in my shoes as overweight or obese. I am trying to pave the way to help others become active.

Every once in a while when I am working hard on the treadmill, I get an, "Oh my, she's probably about to have a heart attack" glance. But rather, I am being active and taking care of my heart.

The hike leader still seemed a little nervous about me joining the group. I worked to gain the respect of the group with each step. I was a solid mid-pack hiker, keeping up. I know it surprised some people, even me, as I hadn't realized how strong I had become in my last few weeks of training. The five-mile trek by Bear Rock, Whale Head Rock and Tripod Rock was a breeze.

I had a few things to learn as well, like a "separation", means pee break. The group ended up being really welcoming. I met some great people, had a wonderful workout and left knowing I would join them again.

As I returned to the trail head, I asked the leader, "So, how did I do?"

He said, "Anyone who makes it back does great. You did a great job."

Strength. Stamina. Spirit.

Now that I'm just about 20 weeks away from my third trek up Kilimanjaro, a lot of people have been asking me about my training routine. Getting fit is my life's work but with this upcoming challenge I have kicked it into high gear.

Getting to the top of Mount Kilimanjaro, Africa's highest peak at 19,343 feet, takes a mix of strength, stamina and spirit.

First, I need the strength to support my body. Somehow, this is the first thing I omit from my workouts. I favor cardio in all forms than strength training. However, when I add it in twice a week (as per my trainer Heather Worthy, http://www.worthyfitness.com/), I feel able to support my body better.

Second, I need stamina. The journey up Kilimanjaro is five and a half days up and one and a half days down (you walk up slowly so your body can acclimatize, you race down because you really want a hot shower and a cold beer). Summit day alone is 12 to 15 hours of hiking, which begins at midnight, takes you to Uhuru Peak and half-way back down the mountain. So each week I include some endurance activities such as Spinning class and a long hike. I mix in lower impact cardio (such as walking or the elliptical trainer) because of my size.

Third, I need spirit. I work with my yoga instructor Reina Tendler to train my inner-self for the journey ahead. I love yoga for a lot of reasons. First, it helps me focus on my goal (or intention) by visualizing it. I gain flexibility and strength in yoga. There is a tremendous amount of breath work, which at 19,343 feet (where there is half as much oxygen as there is at sea level), it is important to feel like you are in control of your breath (so it doesn't control you). For me, the real power in yoga is how I realize I have everything in my body to succeed.

Each week, I try to up the intensity or duration of each activity so I'll be ready for Kilimanjaro in August. Also, I'll be "checking-in" on Facebook to hold my self accountable for my workouts. (Click here to add me as a Facebook friend)

Here's a look at my current routine:

Monday: Low impact cardio + strength circuit

Tuesday: Interval training (2 minutes walking up hill, 2 minutes jogging, repeat)

Wednesday: Low impact cardio + yoga

Thursday: Spinning

Friday: Rolling staircase/uphill walk + strength circuit

Saturday or Sunday: Long hike

Off to the gym I go!

(This is Kara's personal routine. Be sure to consult with a doctor before taking on a physical activity.)

Spring into a BetterU

I decided to use the first day of Spring to sign up for the American Heart Association's free 12-week BetterU! I have about 20 weeks until my next trek up Kilimanjaro and I figured it would be great to have an awesome online health coach along the way.

Want to BetterU with me? Tell me after you sign up at www.goredforwomen.org/BetterU and you could win some great prizes along the journey.

BetterMe Coaching Tool: "The Go Red BetterMe Coaching Tool is the perfect companion to the Go Red BetterU 12-week program. Every day, you'll get tips, reminders, and more sent directly to your tool. You'll also be able to chat directly with other members of the program on the “Wall” share tips, motivational quotes, and work through barriers with others. You can also access and edit your journal entries directly from the tool."