diff --git a/.github/workflows/wodaboard.yaml b/.github/workflows/wodaboard.yaml
index 209fd17..3ed1348 100644
--- a/.github/workflows/wodaboard.yaml
+++ b/.github/workflows/wodaboard.yaml
@@ -22,4 +22,5 @@ jobs:
           GITHUB_TOKEN: ${{ secrets.GITHUB_TOKEN }}
           VB_SUB_ID: ${{ secrets.VB_SUB_ID }}
           VB_SUB_KEY: ${{ secrets.VB_SUB_KEY }}
-          VB_SUB_SECRET: ${{ secrets.VB_SUB_SECRET }}
\ No newline at end of file
+          VB_SUB_SECRET: ${{ secrets.VB_SUB_SECRET }}
+          MASTODON_ACCESS_TOKEN: ${{ secrets.MASTODON_ACCESS_TOKEN }}
diff --git a/README.md b/README.md
index fa9b857..b2a10b0 100644
--- a/README.md
+++ b/README.md
@@ -1,7 +1,33 @@
-# wodaboard
-💪 "Workout Of the Day" on Vestaboard 
+# 💪 WODaboard 🏋️
 
+"Workout Of the Day" sent to a Vestaboard. This is an example of how you can use the Vestaboard developer API to send messages to your Vestaboard.
 
+This Github Action workflow also posts the message to [workoutoftheday@mastodon.social](https://mastodon.social/@workoutoftheday).
+
+⚠️ Disclaimer: These workouts are random and vary in intensity. I am not a personal trainer, so seek professional advice before following my dummy data.
+
+# Create your own Vestaboard Installable/Subscription
+
+Use the web app's API tab to create an installable for your Vestaboard.
+Once you have the subscription id, api key, and api secret, add them to your .env for running locally
+or your GitHub action secrets for running with a GitHub workflow as a cron job. Be sure to keep your API keys secret and not commit them.
+
+```
+# .env
+VB_SUB_ID=yoursubscriptionid
+VB_SUB_KEY=yoursubscriptionapikey
+VB_SUB_SECRET=yoursubscriptionapisecret
+
+# (optional to post to Mastodon)
+MASTODON_ACCESS_TOKEN=
 ```
+
+```
+# send a WOD to your Vestaboard
+bun install
 bun run index.ts
-```
\ No newline at end of file
+```
+
+You can find more information on Vestaboard subscriptions at https://docs.vestaboard.com. Happy hacking!
+
+[Issue with delay on GitHub actions during peak traffic times](https://github.com/orgs/community/discussions/52477)
diff --git a/bun.lockb b/bun.lockb
index 7c1b196..69863e7 100755
Binary files a/bun.lockb and b/bun.lockb differ
diff --git a/index.ts b/index.ts
index ffa9021..64e0f3b 100644
--- a/index.ts
+++ b/index.ts
@@ -3,7 +3,6 @@ import * as dotenv from "dotenv";
 import { randomFourExercises } from "./plan";
 dotenv.config();
 export const API_URL = "https://platform.vestaboard.com";
-const intensity = "easy";
 
 const days = {
   0: "sunday",
@@ -13,18 +12,31 @@ const days = {
   4: "thursday",
   5: "friday",
   6: "saturday",
-} as { [key: number]: IDays };
-type IDays = "sunday" | "monday" | "tuesday" | "wednesday" | "thursday" | "friday" | "saturday";
+} as { [key: number]: Days };
+type Days =
+  | "sunday"
+  | "monday"
+  | "tuesday"
+  | "wednesday"
+  | "thursday"
+  | "friday"
+  | "saturday";
 
-const main = () => {
+type Intensity = "easy" | "medium" | "hard";
+// hardcode to easy for now
+const intensity = "easy" as Intensity
+
+const main = async () => {
   const day = new Date().getDay();
   const dayName = days[day];
-  // const intensity = day % 3 === 0 ? "hard" : day % 2 === 0 ? "medium" : "easy";
+  // const intensity = day % 3 === 1 ? "hard" : day % 3 === 2 ? "medium" : "easy";
   const exercises = randomFourExercises(intensity);
-  const color = day % 3 === 0 ? "{63}" : day % 2 === 0 ? "{65}" : "{66}";
+  const color =
+    intensity === "hard" ? "{63}" : intensity === "medium" ? "{65}" : "{66}";
   const text = `${color}Happy ${dayName}!${color}\nToday's WOD is:\n${exercises}`;
   console.log(text);
-  sendMessage(text);
+  await sendMessage(text);
+  await sendMastodonMessage(text);
 };
 
 const sendMessage = async (text: string) => {
@@ -42,4 +54,25 @@ const sendMessage = async (text: string) => {
   }
 };
 
+const sendMastodonMessage = async (text: string) => {
+  const status = text
+    .replace("{66}", "🟩 ")
+    .replace("{66}", " 🟩")
+    .replace("{65}", "🟨 ")
+    .replace("{65}", " 🟨")
+    .replace("{63}", "🟥 ")
+    .replace("{63}", " 🟥");
+
+  if (process.env.MASTODON_ACCESS_TOKEN) {
+    await fetch(`https://mastodon.social/api/v1/statuses`, {
+      method: "POST",
+      headers: {
+        Authorization: `Bearer ${process.env.MASTODON_ACCESS_TOKEN}`,
+        "Idempotency-Key": `${Date.now()}`,
+      },
+      body: `status=${encodeURIComponent(status + `\n#workoutoftheday`)}`,
+    });
+  }
+};
+
 main();