Getting Started

I was recently interviewed for an article about fitness and the reporter's questions prompted me to consider the advice I'd give to someone who is ready to make a lifestyle change but isn't sure where to begin. Here are 4 simple ways to get started with a fitness routine sure to help you achieve your goals:

1. Think of what you enjoyed doing as a kid. If you loved the feeling of freedom and speed you got when you were riding your bike around the neighborhood, then dust off your bike, put on a helmet, and go for it! If you loved being part of a team, join an adult league and start training for your sport (just watch out for the culture of beer and snacks after the game). If you were a dancer or gymnast like me, and loved the way the music made you want to move your body, find an exercise class like Zumba or Boogie Body and start shaking it! When you choose an activity you enjoy, especially one that brings back happy memories, you are much more likely to commit yourself and follow through. When it comes to fitness, the best workout is the one you'll do consistently!

2. Start small. One of the biggest mistakes people make when they embark upon a new fitness routine is going too big, too fast. When people finally reach the action stage in making a change, they are highly motivated and excited to see results. Often, this leads to taking on challenges that are greater than their bodies are ready for. This is especially true for people who have been active and fit in the past. I've dealt with this a lot as a personal trainer. People come to me saying, "well I was an athlete in high school" or "I used to ride my bike 250 miles a week" or "I used to bench press 200 lbs.".  So they begin by working out too frequently, or too intensely, and then burn out. This has many physical, emotional, and psychological consequences. A better approach is to figure out what your fitness level is TODAY and then set modest goals that allow for rest and recovery. Personal trainers are a fantastic resource to assist you in formulating a plan that is reasonable and will still get you the results you seek. 

3. Find a buddy. I finally did this again and it has helped me be more consistent with my own workouts than I have been in a LONG time! My friend comes to my house early in the morning and we work out in my studio. Knowing that she will be at my front door gets me out of bed even on the toughest of mornings. I also push myself much harder when I'm working out with someone else. We've even inspired a few other friends who are now planning to join us. I am a social person and having both the camaraderie and accountability of working out with others keeps me focused and consistent.

4. Think "Functional Fitness". There are a lot of really fantastic ways to exercise. I recently took a series of classes that were clearly effective at body shaping, however, none of the movements matched the way we move in every day life. While I love the idea of looking good, I primarily work out to make life easier. I want my workouts to make it easier for me to carry groceries, lift my kids, move furniture, walk my dog, play with my kids in the backyard, and fight ninjas or zombies. To create a functional fitness routine, think about how your life affects your body and how changing your body can help you live a better life. If you sit all day at a desk, you are going to have a different set of challenges than someone who works at a retail job. Just as athletes train for their sports (specificity), you should train for your life. If you work at a computer all day, your primary needs will probably be to strengthen your back, abdominal, and gluteal muscles, and to stretch your chest and hip flexor muscles. Again, a personal trainer can be a fantastic resource to help you figure out how to get started on an exercise program that will fit your life and be effective for your body's specific needs.

Now it's time for you to grab a friend and get moving!!!

"Shake It" Zumba Routine

This is a routine I do in my Zumba and Zumba Gold classes to "Shake It" by Michael Franti. It is usually the last song before the cool down. People are usually a little hesitant to freestyle on the chorus at first, but they really get into it once they let loose. Huge shout out to the participants for mustering up some energy to tape this after already doing an entire Boogie Body class! You can view by clicking here.

"Rock Me" Zumba Demo

If you'd like to see a routine we do in my Zumba and Boogie Body classes, click here. The song is "Rock Me" by the Bastard Winos and is available on iTunes. So get up and dance!

Is FOMO Holding You Back?

A few months ago I read an article about FOMO -- Fear of Missing Out. The author argued that one impact of social media has been that we now overextend ourselves because we're so afraid of missing an opportunity. She used examples like seeing a friend post fun photos on Facebook of a dinner out that you couldn't attend. The result of having a few experiences like that leads us to say "yes" too often, wreaking havoc on our schedules, our bodies and our minds which all need some rest. As I read the article, I kept thinking about how for most of my life, being healthy was fraught with FOMO moments. Here are a few FOMO inducing situations and how you might be able to deal with them:

1. FOMO: Social Events -- In our culture, socializing and celebrating often revolve around food and alcohol. Sometimes, we feel like the only way to stick to healthy behavior changes is to avoid social situations where we will be challenged. Rather than feel like you are missing out, can you change the way you and your social circle spend time together? Here are a few ideas: 

Invite friends and coworkers for a walk or hike.

Instead of a dinner-out with your spouse, try a new fitness class together (like, maybe Zumba? wink-wink). Couples who take on new challenges together tend to be happier. Plus, studies show that when you work out, dopamine levels in your brain increase which makes you feel more loving toward your partner. Double-Bonus!

I will be teaching Stroller Strides soon and one of the aspects of the program I like best is that it gives parents a chance to socialize with each other and to build a community while everyone is getting fit! Much better than Moms and Muffins (or Moms and Margaritas).

Maybe exercise is not part of your Healthier You Challenge. Maybe you are trying to eat healthier foods, quit drinking alcohol, or quit smoking. What if you learned something new with your friends that didn't revolve around eating, drinking, or smoking? Take up knitting, or woodworking, or photography.

 

 

Maybe you are trying to get more sleep but you stay up late with your partner, or friends, or on social media like facebook. It may not be a matter then of changing your environment or activity but of setting clear boundaries with the people in your life and explaining those boundaries to them. "Hey, _________, I really love our late night chats but I'm trying to get more sleep. Could we get together for a walk twice a week instead?" If your social network is not on board with your healthy changes, it may be time to find some new friends. That may sound harsh, and I don't mean cut people out of your life entirely, but you may benefit from finding people who already engage in the healthy behaviors you are trying to adopt. Hang out with them, learn from them, be inspired by them. Create your own social events that incorporate your new, healthier lifestyle. You won't have FOMO because you'll be too busy having fun in different ways!

 

2. FOMO: Food --  For some of us, the only way to control what we eat is to control our environments and avoid being around certain foods that we tend to over-eat. You might be like me in that once I eat things like cookies or chips, I want to keep eating them, at that moment, and for the foreseeable future. I find that I have to pretty much eliminate high-calorie, low-nutrient foods to keep my weight stable (crackers, chips, sweets, ice cream). I found out a couple of years ago that I am allergic to gluten, eggs, and all dairy. While it is challenging to avoid these foods, I find I don't miss them as much as I thought I would. I use substitutions and I remind myself how awful I feel when I eat them. It almost always works. Sometimes we have to remind ourselves that food is just food and that we really can live without eating certain things. Maybe not peanut butter. But just about everything else we can live without.

What provokes FOMO for you? How can you fill that space with something that will help you with your behavior challenges? Take some time this week to think about it and plan ahead for those FOMO moments!

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Make a Fresh Start

Random funny picture someone posted on Facebook

SCHOOL STARTED!!!!! I have very mixed feelings about this. My daughter started second grade today and my son started Kindergarten. While it was difficult to see my kids take one more step away from me in the whole growing up process, I'm so excited to have more time for my business and myself. And no more preschool tuition!!! Whoo-hoo!!! I've decided to channel all of my angst about my kids into new focus and dedication to achieving my own goals. With school (and soccer season) comes a lot of routine and scheduling. My plan is to build my personal challenges into THEIR routine as much as possible.

My desired outcomes in this Healthier You Challenge have been to increase my muscle strength and flexibility, and to reduce my body fat percentage. I've been hit or miss on following through with the challenges that would get me there. I struggled all summer to get into a weight lifting routine. Other than teaching my Zumba classes, I didn't really fit in much exercise. It seemed like every time I'd get into a groove doing strength training and yoga, something would come along and blow it to smithereens. So I decided that with this fresh start, I would make my health a priority. I've committed to walking the kids to school (1 mile each way). I will work up to running the parts that I'm alone. Today I did 3 round trips. I also bought a month of unlimited classes at The Bar Method. I plan to go to classes there 3-4 times a week, starting next week. I push myself much harder when I'm taking a class so I'm very excited to fit this in! These actions, in addition to teaching my regular classes, should help me reach my desired outcomes. After this month, I will reassess and possibly find a new kind of class to try (Crossfit, here I come!). Or maybe I'll be able to keep those times for working out at home with my suspension straps. So far, this is the only action they are getting:

So my focus right now is not so much what I'm actually doing with my body, but to get myself into a routine that allows me to fit in fitness while I continue to work, to spend time with my family, to help coach my son's soccer team, to do laundry, to go to the grocery store, etc., etc. A bonus is that I have time to chat with my kids as we walk to and from school (sometimes they even let me hold their hands!). And I have a couple of friends who will also be doing The Bar Method classes so I can pretend I have a social life!

Even if back-to-school isn't a relevant time marker for you, use this opportunity to evaluate your routine. Fall is coming and with it will come changes in the length of the day, the types of fruits and vegetables available, the kinds of clothes you are wearing, your ability to workout outside. Some of those changes may be ones you welcome and are excited about; some may pose a challenge. Take some time now to shake things up or to plan ahead for the changes you'll be facing. You can give yourself a fresh start any day. You can even buy yourself a new backpack for it.

 

Diet or Exercise?

I have heard a lot of discussion lately about a recent study regarding physical activity, metabolism, and weight. Researchers studied a group of 30 hunter-gatherers in an effort to determine how their physical activity affected their metabolisms. The basic finding was that their metabolisms adjusted to their high level of activity and low calorie consumption. They did not burn significantly more calories daily than most people living in developed societies who sit at a desk all day.

What some people are taking away from this is that exercise is not an effective tool for weight loss; that only what we eat makes a difference. THIS IS NOT TRUE!!! Even the authors of the study stated that, "Physical activity has important, positive effects on health, and increased physical activity has been shown to play an important role in weight loss and weight-maintenance programs."

If you are trying to lose weight, you should not be asking the question, "should I exercise or change my eating habits?" BOTH are important for weight management. One of my favorite quotes is, "You can't compete with what you eat." You can work your butt off in Zumba with me but if you leave and drink 2 margaritas you've probably just consumed more calories than you burned in class. Does that mean that class was a waste of time? Does it mean that you can't ever have a margarita again without feeling guilty? Of course not.

When we think about the food/exercise balance, we shouldn't think about exercise as a way to compensate for what we eat. In Zumba class one day, I really pushed myself hard. About halfway through class, one of the students asked, "What did you eat this weekend that you feel so guilty about?" This question made me laugh because my intensity wasn't about "burning off" anything I'd eaten, it was about working harder as part of a challenge I had set for myself. But there have been many times in my life where that is exactly what would have been going on. The sad thing is that it was never effective. I would severely restrict my diet, feel deprived, engage in gargantuan binges, then exercise excessively to try to "make up" for what I had eaten. But that was impossible. While I was engaging in that behavior I was overweight. And my weight fluctuated all the time. And I hated my body. And I felt like a total failure. Even long, hard exercise sessions couldn't burn the number of calories I was eating in those binges. And because the focus of those workouts was guilty feelings, I stopped enjoying exercise.

I saw a demonstration of this kind of thinking on a weight loss reality show once. A participant was struggling to change his eating habits and was still engaging in behaviors like bingeing on Oreos. The trainer had him hold two Oreo cookies in his hands as he walked up and down a flight of stairs. He wore a device that measured the calories he was expending and she had him keep going until he had burned the same number of calories as the two Oreos contained. He was at it for a LONG time! He said he had learned a valuable lesson and was going to ditch the Oreos. But I don't think that's the lesson we need. We have to be aware of the calories in, calories out equation, but we can't think of activity solely as a way to burn off those Oreos. We can eat the Oreos in moderation as long as we fit them into our overall target calorie consumption. And exercise should not be punishment or compensation for what we eat. If you're eating a generally healthy diet with a calorie intake that is less than your expenditure, you should be able to eat a couple of cookies here and there and still lose weight. 

A related note we can take from the Hunter-Gatherer study is that exercise can't be a green light to eat whatever we want. Part of the metabolism equation for the study participants was their very low calorie consumption. I have a new Zumba student who mentioned that since she started exercising more, and harder, she felt hungry, "ALL the time!". That is a pretty common experience. I cautioned her to eat when she felt hungry but to try to be sure that the foods she chose were healthy and nutritious and to keep an eye on the overall amount she was eating. It is awful to work hard at exercise and feel like we are not getting the results we're looking for. So really, anyone looking to achieve or maintain a healthy weight should engage in a consistent exercise routine AND have good eating habits.

The hunter-gatherer study reinforced that our bodies seek homeostasis. If you exercise, your body will adapt. If you cut your food consumption, your body will adapt. Our bodies are amazing, complicated machines. I will explore adaptation more in future posts. For now, eat healthy foods because they are yummy and they fuel your body. Exercise because it is good for you in many, many ways (and can be a lot of fun!).

So this week's challenge is to look critically at the way you think about the food/exercise equation. Do you need to change your thinking about why you eat the food you eat? About the feelings you have after you eat? About why you exercise? If so, now's a great time to practice! Permanent behavior change requires changing our thinking. Write down those negative thoughts and feelings and try to rewrite them with a healthier view. You can even post them here and I can help!

To read the entire article on the hunter-gatherer study, click here

Healthier You Challenge: Week 2

Now that you've finished your first week of the Healthier You Challenge, it's time to assess how you did and plan your next week. If you did a fantastic job last week, you are ready to add a new challenge. Here are some guidelines to help choose your challenge for week 2: 

Hook desired behaviors onto current activities – Choose a behavior that you do without having to think about it and attach the new, desired behavior to the existing one. I need to drink more water so I’m drinking 24 oz. in the mornings before I have my coffee. You can use this same thinking to avoid behaviors you are trying to eliminate. If you usually eat late at night in front of the t.v., head to a different room and try reading instead. You may find that changing a neutral behavior will help change your target behavior with very little effort.

Scaffold your behaviors - Lay a foundation and build from there. Maybe your challenge for the first week is to take two Zumba Fitness classes. After two weeks of that routine, you add two days of strength training. In the fifth week, you add in a hike. Once you have the routine you desire, you can start changing up your activities to keep your forward momentum. Remember, we are not working toward a goal. We are engaging in challenges. Once you feel like you've "accomplished your goal", it's easy to start sliding backward. In order to avoid plateaus or the kind of attitude that leads to yo-yo dieting, you have to think of this as a journey without end. Focus on the job at hand but always think about how you will challenge yourself next.  The great thing is, once you've made the bigger lifestyle changes, your challenges can get more and more fun!

If you didn't do as well as you had hoped last week, use this as a time to reflect and learn. My challenge for last week was to complete three strength training sessions. I only managed two, so I need to figure out how to do better this week. I am going to keep up my challenges of drinking water before my coffee, taking vitamins every day, and completing three strength training sessions. I realize that the best way to guarantee getting those in is to wake up before my family gets up for the day. I will hook the strength training to checking my computer. On Monday, Wednesday and Friday, I will complete my routine before I turn on the computer. Hopefully, this week will go smoothly and next week I'll be ready to add another challenge behavior.

What will your challenge be this week?

Healthier You Challenge Week 1-- Pick Your Challenge

How to craft an effective behavior challenge:

1. Focus on the Positive— You're trying to change behaviors to make your life better. Stating your challenge in a positive way makes you feel like you are striving toward something, rather than depriving yourself. You want to feel optimistic and excited about making your life better. 

Negative: “I won’t snack at night”
Positive: “A healthy dinner will be my last food for the day.”

Negative: "I won't drink my coffee until I've had 24 oz. of water."
Positive: "I will drink 24 oz. of water before I drink my coffee"

Negative: "I won't stay up too late"
Positive: "I will be in bed, ready for sleep by __:__"

2. Choose behavior that is Specific and Measurable– At the end of a day, you should be able to answer "yes" or "no" to the simple question, did I fulfill my behavior challenge today? Here are two possible challenge statements:

Statement 1: “I will eat healthier.”
Statement 2: “I will eat 5 servings of vegetables a day”

The second statement is much more powerful because it clearly lays out exactly what you expect of yourself and makes it easy to check your progress. If it's the afternoon and you're about to have a snack, check how many servings of vegetables you've already had and eat accordingly.

3. Make sure the behavior is Achievable – If you're a basically sedentary person, stating that you will run 5 miles a day this week is not realistic. We all have lofty goals and believing in your ability to take on a challenge is very important to your success. Think carefully, however, about how big a challenge you are actually prepared for. Too often we bite off more than we can chew, get discouraged, and give up. Make sure your challenge is something you are truly ready to take on and that you have the resources you need in place. 

4. Use terms that are Process-oriented rather than outcome-oriented – I would imagine you've had times that you did everything "right" and still didn't get the outcome you wanted. It's frustrating and discouraging, and sometimes, it makes us want to give up. We can't control all of the variables that affect our lives, but we can control our own choices and behaviors. Focus your challenge on your behavior and the outcome should follow. Again, two examples:

Statement 1: “I will lose 5 lbs.”
Statement 2:“I will follow my eating and exercise plan”

I've weighed on my own scale and the scales at Weight Watchers often enough to know that my body does crazy things when it comes to weight. If my measure of success came only from the number on the scale each week, I'd have given up a long time ago. Statement 1 above sets you up for frustration. What if you lose 4.5 lbs? Does that mean that you failed? The second statement is something that you control completely. At the end of each day you can simply state "yes" or "no" to the question, "did I follow my eating and exercise plan".

Now that you've learned how to state your behavior challenge, you need to decide how you will log each day. There are many options for keeping track of your progress. Here are a few I've used:

Spreadsheet: Make a chart to track your challenge(s). You can keep it on your computer or print it out. I am a big fan of charts; especially when marked off with glittery happy face stickers. Make sure it is in a place where you will see it often!

Calendar: I simply chose a different color marker for each behavior and made a star on my calendar when I'd completed that challenge for the day.

irunurun app: The first "greatness" app. If you are a smart phone user, this app is perfect for tracking your challenge behaviors. You can check it out here. 

Now your task is to choose ONE behavior to focus on this week. Think about the following:

1. A challenge statement that is Positive, Specific and Measurable, Achievable and Process-Oriented.

2. What are possible obstacles to engaging in the desired behavior? How will you handle those obstacles?

3. How will this behavior positively impact your life (and maybe even the lives of those around you)?

Now you can share your challenge with the rest of us so we can cheer you on this week. Feel free to check in as often as you'd like for encouragement and ideas. I'll be checking the post and responding as frequently as possible but this should be a group effort. Think of yourselves as a team working together and cheering each other on!

Maintaining Control

It can be very difficult to choose healthy behaviors in a world that is constantly tempting you with sugary, salty, fatty, super-sized food, and addictive, sedentary activities like watching t.v. and playing electronic games. How many times have you thought, “If I just had more willpower I could finally ______” (lose weight? get my blood pressure under control? see the abs Brooke keeps yelling about in Zumba class?). It may not just be a matter of trying harder; you’ve got to try smarter.

According to research conducted by Roy F. Baumeister, PhD, willpower acts like a muscle; the more you exercise it, the stronger it gets. We exercise it every time we, “ignore temporary pleasure or discomfort to pursue a longer-term goal.” (IDEA Fitness Journal, March 2009)  But it also fatigues just like our physical muscles.  So every time we deny ourselves in the present situation, we are depleting our resources and increasing our chances of losing control later. And since we have to exercise our willpower muscle a gazillion times a day, we risk losing control a lot. Here’s one example; this is what would go through my head if I was walking around a mall:

“Oooooh, those shoes are so cute and they’d look great with so many of my sundresses, but they’d probably hurt as soon as I stood in them so I will have to stick to sad looking orthopedic shoes for my screwed up feet. Oooooh, if I had a smaller iPod it would be so much easier to choreograph my Zumba routines when my family is trying to find out who’ll be the next to be Chopped, but I’ll just have to deal with my big iPod classic floppin’ around on my arm. And Oooooh, there’s a silver sequin fedora just like Makayla keeps asking for and she really would look soooooooooo cute in it, but she’d probably lose it as soon as she walked out of the door and really, who needs to spend $25 on a fedora for a 7 year old? And seriously, could those Cinnabons smell any better? But they have gluten and are about a gazillion Points Plus so it’s not worth it. And geez I really wish I still had my Hot Dog On A Stick uniform because it would be the greatest Halloween costume.”  (yes, I really did work there, and yes, I really did wear the hat).

And then I see it; the beautiful black letters on an illuminated white sign. My Weight Watchers leader, Suzanne, talks about insane things like going into See’s Candies and buying ONE piece of chocolate and then walking out. What? I am a binger. Like, a champion binger. If bingeing was an Olympic sport, I’d be on my way to London. So if I step through that door, I will be having my own little orgy with a pound of California Brittle, Molasses Chips and Milk Chocolate Bordeaux.

This scenario is why you won’t find me at the mall unless somebody gives me a gift card that can’t be used online. You have to control your environment as much as possible. As much as possible, you must plan and prepare so that you don’t have to make a lot of choices in the situation. If you’re going to a work meeting and you know they’ll have tons of treats, bring a healthy alternative to share. If you know all of your friends are going to ask you to go out for drinks on Friday, preempt them by asking them to do something active like going for a walk or a taking a dance class. Have healthy snacks in your home so that those Cheetos you bought “for the kids” don’t make their way into your belly.

This leads to the next point:  pick your battles.  If those Cheetos or the ice cream in the freezer are constantly calling to you, maybe you need to get them out of the house completely. But maybe your family’s reaction to removing treats is more stressful to you than walking by the pantry and telling yourself, “no Cheetos”. You need to figure out for yourself how to control your environment and which battles you are capable of fighting now. Don’t try to control or change every behavior at once. I will deal with this more in another post, but for now, try to prioritize and choose the most important times to flex your willpower muscle.

Sometimes, no matter how well you plan, prepare, and prioritize, you will still slip up. On Sunday, I was at an event celebrating my grandparents’ 65^th wedding anniversary (you read it right folks, 65 years). I knew there would be a lot of yummy treats since the women in my family are all incredibly talented cooks, especially when it comes to desserts. I planned ahead.  I had a healthy breakfast, and even brought a nut bar so I’d have a snack if I got hungry. My willpower muscle had been taxed a lot that weekend and it finally cried “Uncle”.  As I’ve already said, I’m a binger. The issues in this situation were compounded by the fact that everything there had gluten in it (I am "sensitive" to gluten). So my oh-so-smart brain said, “If I’m going to break from my eating plan AND have a gluten hangover the next two days, I’m going to make it worthwhile!” I ate like it was my last meal on earth. I can’t even begin to estimate how many Points Plus it was. And the gluten hangover was monumental; I could hardly function Monday afternoon. Now, I could have walked away from that thinking “I am so weak. I’ll never get this bingeing thing under control. I’m just not someone who can control what I stuff in my face and I’ll never be able to reach my ideal weight and stay there.” But because I know that willpower is a muscle and that mine finally gave out on me that day, I was able to think, “Wow! That was a pretty stupid thing I just did. Now it’s time to get refocused on my goals and my plan.” And then I spent some time trying to figure out what I could have done differently so that maybe I would have been able to handle that situation better. Next time, I will bring a true treat that is safe for my food allergies but also feels indulgent enough that I don't feel like I'm missing out. I also reminded myself that while I slip up occasionally, I have come a long way in my relationship with food. And ultimately, none of this defines who I am. Forgive yourself, learn, and move on.

Another action I think may have made a difference on Sunday would have been to nourish my willpower muscle before we left, or promised myself a different sort of treat for afterward. If I had promised myself that upon returning home I’d get one hour of something relaxing like reading or snuggling with my kids, I may have been better able to skip indulging in Gluten-Fest 2012. Maybe when you feel your willpower muscle fatiguing, it’s time to treat yourself in a healthy way. It might mean a short walk outside, or 15 minutes of reading, or watching a few funny videos on YouTube. Your willpower muscle needs to recover just as your other muscles do. Sleep, healthy food, and activities that exercise your brain and body will all help you keep your willpower muscle strong.

My mom and I were talking about this whole willpower muscle concept the other day and she had a pretty genius insight. She said, “I wonder if that’s part of why moms are so exhausted all the time. They constantly have to say no to their kids when it would be so much easier in the short-term to just let the kids have, and do, what they want.” YES!!! Not only do we have to constantly deny ourselves, we are also flexing our willpower muscles in defense of our children’s little brains and bodies. And to thank us for this service they roll their eyes, whine, and make us feel like ogres! That prompts another willpower exercise (because really, when my daughter stomps her feet at me, what goes on in my head and what I actually do are usually two very different things). So recognize all of the ways that you DO control your behavior every minute of every day. At home, at work, in the car as you drive by In-N-Out, at the grocery store, etc., etc., etc. Pat yourself on the back each time you make a good choice instead of beating yourself up every time you give in.

So if you want to strengthen your willpower muscle:

1.      Plan, Prepare, Prioritize

2.      Forgive yourself when you slip

3.      Nourish your willpower muscle

4.      Give yourself credit

Don't forget that the Healthier You Challenge starts Monday. Feel free to leave your introduction here if you didn't already leave it on the first post!