- Remind yourself that change is good
- Admit you do not know everything
- Acknowledge change can be overwhelming and difficult
- Open up to your coach or individual you trust about your feelings
- Instead of saying “I know but” say things like “Thanks I will try that” “Do you have any other tips to help break that habit” “I’m going to try and work on that”
- Be committed and patient with changes and the process
- Take time to self reflect and choose to be happy
This title could really be used for many posts. I’ve choose to use it for one that I feel plays more of a role in the success of our progress with nutrition and exercise then any other topic. When we recognize that we are ready to clean things up and start working towards loosing a couple pounds or have symptoms that our guts might be a little “off” we often resort to “I’m just going to eat clean”. Now don’t get me wrong we absolutely need to clean up our diet but some things definitely need more attention then simply switching from pizza to chicken.
So let’s talk about some causes! First and foremost the North American diet is all about convenience. High calorie diets full of high sugar, low fiber, lack of nutrients causing an over growth of yeast and wrong bacteria to grow! Have you gone through a round of antibiotics, steroids or other hormones? Do you live with chronic pain and keep popping anti-inflammatory medication? Do you have known or suspect you have food sensitive to gluten, dairy, eggs and corn but continue to eat them because the symptoms aren’t “that bad” Are you packing around plastic water bottles, plastic food storage containers? Cleaning you house with cleaners full of toxins? Are you applying cosmetics and skincare products full of toxins? Have you had an exposure to toxic mold? Do you feel constantly stressed? All of these things on their own don’t seem so bad however when you pile them one on top of the next we are creating a really harmful environment for our most powerful system!
So how do you know if your guts need a little house keeping? Well here are some symptoms your may suffer from!
- Digestive Issues, Bloating, Gas and/or Diarrhea
- Sugar Cravings
- Bad Breath
- Food Allergies
- Mood Swings, Depression and Anxiety
- Skin Problems: Eczema
- Autoimmune Disease and Suppressed Immunity
If your someone who is relating to any of these issues the good news is many of these symptoms can be fixed with your diet! Start by focusing on eating whole foods, and staying away from processed foods. Ensure your choices have plenty of fiber! Eating a variety of vegetables, beans, nuts/seeds and whole grains. Try removing some common foods that have proven to create food sensitivities. The elimination diet is a great resource to try! Take a break from gluten, dairy, eggs and corn, and slowly bringing them back in while paying attention to whether or not your symptoms are coming back or your feeling better! Work towards healing your gut by talking to your Doctor or Pharmacist about dosages on some natural supplements. I personally have found great results using Omegas and apple cider vinegar. Try using a probiotic! Work towards getting a full nights sleep and eliminating some stress, or working towards stress management. Switch out those nasty plastics, and toxins!
Now! That is all great in theory right, but does it work. YES! I am here to tell you I have proof! MYSELF! Three years ago when I did my food sensitivity tests I was eating some foods that I was sensitive to and not knowing it! EGGS! I loved them! I would eat like 3-5 a day! They were my go to! I always knew I had troubles with dairy and gluten but eggs was heart breaking! For the past three years I eliminated them, but didn’t really focus on FIXING the damage that I had done. Again I thought by JUST eliminating the problem the solution would come. It wasn’t until I took my hormone specialist course that I truly began to grasp how my lifestyle was still causing gut issues and not allowing healing. Since August I had been taking apple cider off the spoon after lunch and supper and was noticing great results. I did try eggs one afternoon and suffered big time! I would look 6 months pregnant and be in severe pain! Since January I have removed all toxins from the house and my cosmetics, laundry detergent, skin care and ditched the plastics! I also decided to double the amount of omegas I was taking to combat some inflammation I was dealing with from my training. Two weeks ago I tried eating eggs and NOTHING happened! I literally could have cried! These sounds like hippy dippy stressful changes but I am so happy I bit the bullet and went all in! I ate eggs for a full week with zero issues! Right now where I am with my nutrition and training they aren’t something Ill be going over board on again but it sure is nice to know that my body is healing. All of the hard work and saying no thank you’s and eating chicken for breakfast has paid off big time. Don’t get me wrong I know I still have some work to do and I know its important to keep up with whats been working for me but I truly encourage you all to take the leap and try to make some better choices in your daily life and take control of your gut health. It does seem overwhelming and you feel a bit like a crazy person but the reward out weighs it all! I can’t imagine going the rest of my life being so restricted and being convinced I’m doing it right by just clean eating. You really do need to take some time and investigate what’s actually going to fix your problem. Remember it is always our goal to get off medication and supplements however we all know sometimes we do need to use some of these awesome supplements to heal!
The bottom line is inflammation in your guts, will ABSOLUTELY cause inflammation throughout the rest of your body, you won’t be able to hide from it forever.
The more and more consults I do the more I realize how so many individuals, women especially are really struggling with constantly undereating. For whatever reason, maybe a diet magazine, maybe a fad, maybe a social media influencer that tells you to, but your ALL Undereating!
Undereating can cause and contribute to the following:
- Poor Sleep Habits
- Under recovering, constantly sore, constantly inflamed
- Decrease HGH hormone production
- Increase metabolic damage
- Halt’s fat loss in hopes to protect the body
- Affects mood swings, sex drive, depression and anxiety, stress management.
- Affect lean mass building
Now I know your thinking Whats undereating really?? Well if you figure out your BMR and your eating below that you’re really going to be hurting. Your BMR is the number of calories your body needs to just lay on the couch and watch tv. It allows your body to work. We then add the stresses of working out, going to work, going to ball practice, shuffling lunches, making dinner, getting groceries… etc etc. and NOW your body needs more fuel! So this is where the reverse comes in.
- BMR for Men = 66.47 + (13.7 * weight [kg]) + (5 * size [cm]) − (6.8 * age [years])
- BMR for Women = 655.1 + (9.6 * weight [kg]) + (1.8 * size [cm]) − (4.7 * age [years])
So what are the benefits and why do we have to reverse? Well if your only eating 1200 calories, which before you snicker I can promise you many of you are eating that, and your BMR says 1600, and your maintenance numbers are 2600 you’ve got a lot of work to do to bring your numbers up no matter HOW badly you want to lose body fat. As you read from the symptoms above undereating HALT’s fat loss. So each week or ten days we are slowly going to add more calories in hopes of restarting metabolism, correcting your sleep, increasing energy, increasing HGH (human growth hormone), fixing the loss of periods, loss of sex drive, depression and everything else that you have done to your body. By slowly going up this should limit the amount of weight gained, in some cased clients start losing weight.
At the peak or top of the reserve I personally like to hold clients there for a few weeks, I want to make sure their biofeedback form is perfect across the board,( I’ll paste that in below) and I want it there for a few weeks (3-6) because when we do start active fat loss biofeedback numbers on can start going down but we don’t want that within the first few weeks. On our way down we want to go slow and steady in hopes to keep the calories as high as possible, again think of it this way.
Would you rather???
- A) Eat 1200 calories feel like shit and not lose weight OR
- B) Still be eating 1700 calories, losing weight and feeling damn good?
See what we did there? Because we reversed dieted you to a new steady state when we started taking calories away your body was okay with that, it knew it wasn’t starving and it knew that you wanted to shed body fat. Now don’t get me wrong MANY outside factors can affect how fast or slow your reverse/active fat loss can go… for example:
- Food Quality. Eating like shit even though it fits into your macros won’t get the job done
- Gut health. If you have digestion issues, and leaky gut, and aren’t pooping, you’re not losing weight
- Not sleeping for 8 hours. Yes sleep is one the BEST ways to lose weight
- Not drinking enough water! Do you know how much you should be drinking? Well if you’re not drinking enough water allowing your body to hydrate and transport those nutrients around your body, you’re not going to get the recovery and results
- Drinking water at the WRONG time! Keep it AWAY from food intake! 15 minutes before and after you eat don’t drink water. Your stomach needs to digest, don’t dilute your stomach acids.
- Stress. How you perceive stress and deal with it. Training A LOT can be a factor, that hefty debt on your credit card, running kids, your job, they are all stresses that can contribute to lack of results.
- Hormone profile, plain and simple, if you’re not wanting to have sex, your hormones need some MAJOR fixing! This tells us if your hormones are out of order, your body is out of order.
Is Reverse Dieting easy?? No, definitely not. You come to me telling me you want to lose weight and I’m like great you have to eat more, we like the idea of eating more but overcoming that fear, and trusting the process and being willing to pack on a few extra pounds first can all be very scary. I understand that because I also had to do it, and I am so thankful I did because my life is much better eating 1800 for fat loss and 2400 for maintenance vs 1200 I was eating and dying a little more every day.
Vital Biofeedback form: This is the form we use every 10-12 days to see improvements in our bodies and lives that have nothing to do with the scale. This chart is the MOST important tool.
|Personal Stress?**1 Is High, 5 Is Low**|
|Occupational Stress?**1 Is High, 5 is Low**|
|Morning Energy?*1 Is Low, 5 is High*|
|Afternoon Energy?*1 Is Low, 5 is High*|
|Evening Energy?*1 Is Low, 5 is High*|
|Overall Energy?*1 Is Low, 5 is High*|
|Quality of Sleep?*1 Is Not Good, 5 is Very good*|
|Quality of Training?*1 Is Not Good, 5 is Very good*|
|Quality of Recovery?*1 Is Not Good, 5 is Very good*|
|Morning Hunger?*1 Is Low, 5 is High*|
|Afternoon Hunger?*1 Is Low, 5 is High*|
|Evening Hunger?*1 Is Low, 5 is High*|
|Overall Increased Hunger? (If Applies)*1 Is Low, 5 is High*|
|Overall Cravings? (If Applies)*1 Is Low, 5 is High*|
|Overall Mood?*1 Is Not Good, 5 is Very good*|
|Overall Sex Drive?*1 Is Low, 5 is High*|
|How Many times did you hit ALL your Macros within 1-3 Grams?|
Oh, the things I wish someone would have told me when I started on this crazy journey. People ask me regularly how long I have been “dieting” and working out and taking supplements and everything else in between. I am pretty open about everything ranging from things I found that made me fail and things that have allowed me to find some success. I hope some of my experiences can help you out.
First lesson and the hardest to swallow… It takes longer then you think. Whatever your “it” is, it’s going to take longer. It’s going to be a hard-fought battle that will consume you, but it’s going to take longer then you thought.
Perfect does not exist. This one is more so on the nutrition side, not fitness. I hear you loud and clear when you want to go SO STRICT until you reach your goal, and you start out that way and then all the sudden something you’ve cut out hits those lips because you must have tripped and fallen into a tub of ice cream and NOW you’ve fallen off the bus and are left in the dust because you tried to be to HARDCORE. Chill out. Budget in some treats, know there is a time and place for treats and sweets but don’t set your self up for failure by trying to be perfect, just be consistent.
The other variables, like hormone profile, water, stress, and sleep have a greater impact on your success then your food and exercise. If your hormones are wild, and your not drinking enough water and your stress if High with no sleep, your body is in full on survival mode, there ain’t no way your body is giving up that extra fat, it needs it for protection.
Pictures are the BEST form of progress no matter how embarrassed you are taking them and sharing them. The scale doesn’t always move.
Health is far more important then abs. Health can mean many different things to everyone. For some that’s a weekly date night, higher body fat and increased strength, improved sleep, less pain medication, off diabetic meds, off antidepressants, the list goes on! Abs do NOT equal happiness.
Every diet will work if you follow it but how long can you follow it. You want to do keto and that’s fine but do you never want to eat carbs again? Do you think that’s really the problem? Colored containers, fancy shakes, pills, whatever steals your cash, you bet they all will work but for how long? I stand strongly by this because I have tried them, they are garbage. Keto has a time and place, but not like the market is showcasing.
Variety in your diet is important. Eating the same things over and over will lead to the same results as being super strict. You’ll get bored and when you do deviate from the plan it’s going to get ugly.
Be loud and be proud, but don’t be annoying. Just because something works for you and you have had great results does not make you the next expert. I do think its great to share and support one another but like mentioned above there are FAR more factors determining your success then what you eat when you eat and how you eat, so don’t be discouraged if the meal plan your friend gives you doesn’t work for you, it wasn’t meant for you.
It’s not easy, it can make you feel like a crazy person, but the more consistent you become the better it gets and you’ll make it to your goal.
Its probably taken you months, maybe even years before you finally bit the bullet to take control of your nutrition. Everyone starts for different reasons. Most start for weight loss, but the more I work with clients outside of the gym I am starting to work with populations who no longer feel “good”. To the world they aren’t overweight, they aren’t sick they look fine, on the inside they are screaming for help. They are sick and tired of literally being sick and tired all the time. They want to sleep more, have sex again, feel confident, become strong, and fix some damage done by trying all the fad diets flooding the market.
The excitement of having something new on the go starts to wear off, you see results but they are taking longer than you thought, family dinners start coming, weddings happen, and family holidays begin.
How do you deal with this?? Well, let’s explore some options.
The truth. While we might feel a bit embarrassed to say we aren’t happy with the way our clothes fit or that we aren’t feeling very energetic people will always respect you and usually take the truth the best. You might not want to tell your granny that you don’t want to eat her marshmallow salad because you’re working on your diet so that you can get your morning wood back but I think working on health will suffice. (If I just offered you, it’s just the truth)
Goals. Tell them your goals! Yo! If your goal is to be a badass competitor or runner or triathlete let them know that! If they don’t support your goals to better yourself then maybe you have bigger issues to talk about then passing up that white bun.
Self-care. We live in a world that we are supposed to feel like we are shitting rainbows and butterflies and if we admit that we aren’t and we are struggling with anxiety or depression and fixing your gut health is a much better option then pumping drugs into your body, these people will respect you and my guess they are going to become your biggest fans!
New friends or in-laws and you’re scared to go all crazy detailed on everything you’re trying to fix because you don’t want to sound like a train-wreck, stick with “I’m allergic” Seriously. I used this a lot! Someone offers you something you don’t like or can’t handle just say I’m allergic, nobody shames you and says “AWWW come on anaphylactic shock is super fun and exciting.”
At the end of the day, you do need to do what’s best for you. Your health and life should be a priority. Taking care of your health by choosing good quality foods is one of the best ways to enjoy a long life. I don’t understand why being healthy has become the minority, the weird or only for the weak, I do think over time more and more people will start to take control of their lives and diet and by then you’re going to be the expert and the support system. In defense to these people who we feel are trying to derail our progress they do honestly believe you look great, you come off as being healthy and your happy happy happy because chances are you lead them to believe that. Everyone wants to have what they want when they want it and it comes down to food choices, people think eating a pizza will make you happier than eating a chicken salad. People have labeled foods as fun and boring, and it really causes a stink for anyone who is health conscious. If your friends are always dragging you down, you might want to find some friends who want to live the same type of lifestyle that you want.
Just be honest. Embrace the process the fun and the ugly, it all pays off.
If you have been following my page for a while now I am sure you have noticed I have talked about being on a diet break or coming off of one, and it dawned on me that I have never really explained them.
If you are working on your nutrition and your working with a coach I am sure you have gone through some very different numbers, from reversing to fat loss, maintenance and performance, so where does the break fit it? Well, you see for everyone it can be different. For myself, I CrossFit therefore we have a pretty set season and offseason. I am what I like to call a beer league CrossFitter, meaning I’m not really any good at it but I enjoy competitions, but not too many. I do the Open in March, and usually only two other ones. One this year is at the end of July.
In working towards a better body composition LAST summer I did a cut, and then reversed out and then over Christmas took a small break and then leading up to the open I did performance/cut so chasing the unicorn. I say that because I really wasn’t concerned about the open I knew CanWest was always my goal. Through my diet break over Christmas and January, I would track macros but I would enjoy things I wouldn’t normally. For example, when I went out on date night I would have some bubbles or when I was snowboarding and hot tubbing I would have some drinks and enjoy some foods I wouldn’t normally have. But I was still tracking. This allowed me to go above my cutting numbers towards maintenance but also kept me going towards my goals. Once I was about 4 Weeks out from the open I got it together and went back to decent numbers with BIG refeed. This allowed me to train and work on body comp but also allowed me to compete in the open. As stated the open wasn’t my goal. Coming off the open I took a break from logging just eating good whole foods, and then once the qualifiers happened to tighten up, Qualified and then took a break.
Why do I take so many breaks? Well, that’s a great question. For my sanity. Hands down the number one reason is my mind needs it. I was completely run down from the open, run down from CanWest, new business start-ups and clients and just life. I always know to go at my diet from the viewpoint of still tracking but enjoying a little outside the lines for a couple weeks is much better than trying to be a superhero and go 100% all year round. I also find that when I am loose with my numbers I don’t actually venture far off maintenance which is perfect because I have created a new low body composition set point and my body does much better on holidays or from a date night.
Here are some major benefit I find from using Diet Breaks with my clients!
- Sanity, again being on the same path for a long period of time can be hard so at the end of a reverse, I like to do it for a week.
- Holidays and traveling. This works if you only take a couple vacations through the year. If you travel for work regularly I would not suggest a diet break but work towards finding some better numbers to work with.
- After a competition and you need a little break and reset.
- Feeling like your completely burnt out from it all. These ones can be tricky. Dieting and weight loss can be hard, so sometimes people will use a break as an excuse but you do need to understand diet breaks can push you back a bit in your goals and the periodization of your program.
- Regrouping and moving on. At some point in time, people will throw there hands in the air and be ready to bail completely. I like to use these and say Yep go nuts because it’s quite funny to see in two-three days they are back and ready to get at it because they feel like shit. Their sleep went to the shitter, their recovery sucks and everything hurts. BOOM mission accomplished, you’re ready to go again!
So when should you use them? Like mentioned its different for everyone. I always use them after competitions and MAJOR holidays and that seems to help me stay on the path the rest of the 42 weeks of the year. You can’t let them be your excuse and they definitely won’t help you with progress on the scale but they might help you stick it out for the long haul!
Waking up day after day, feeling like shit, not wanting to go to work, the gym, tired all the time, hormonally speaking a disaster, and yet you haven’t started? Why not? I’m sure you have every reason, but let’s have some self-realization that your reasons are actually excuses. I get it. From, not having time, to not having the money, the motivation, the “nothing works”, it’s summer, it’s winter, I have a wedding, I have a vacation, the list of reasons to not start will continue to grow year after year. I’m telling you the best time it now. It sounds so simple, you just start. It really is that simple. It doesn’t need to be fancy but putting one foot in front of the next and getting going is the hardest part. The hardest part of working out is the drive to the gym. You literally have to drive there. You could just drive home, or stay home, but that drive there you have every reason to not go. Then you get there, and if your working with a coach or you goto the class you do it, and you feel better for it. So you go back, day after day you go back. All it took was a drive to the gym.
Next stop, drive to the grocery store. We all know those whole foods are much better than frozen, or packaged foods, so buy that, next, go home and cook it up and eat it. It literally is that simple. Starting your journey will small fixes like eating better will get the ball rolling. Next not happy with results, get help. Many think it’s to costly, well for most qualified coaches, your looking at $3-$4 dollars/day for the breakdown. So make your coffee at home, and your breakfast at home and done, there is your nutrition coach money…See how this works, I’m going to smash your excuses!
#1: Summer is here. Okay I get that, but lets talk about that, summer comes every year…Well, Kinda! I mean we live in Canada so that’s kinda a gift to have summer but what do you love about summer that you couldn’t have? Beers and hot dogs? Well you could work in a few beers and hot dogs, your not going to live off of them for heavens sake so lets say you go camping ALOT, well you could definitely control it and enjoy those things. I don’t know many that camp for 4 months straight and are ONLY going to pack that, so your coach could work with you on that! If you only ate hot dogs and beers a few times through the summer lets say 7 days out of 120 days, you’re sitting at a diet of 95-5, That’s damn good results. So put that into perspective, you have weddings? Stag parties? Grads, those tend to be one or two-day events, if you make a plan leading up to those events you are still going to be VERY successful.
#2: I don’t know how to cook healthy. YouTube and Google. Look up recipes, watch videos figure it out. Buy recipe books, or take a cooking class.
#3: YOLO: Do people say that anymore?? If your reading this Grandma it means “You only live once.” Absolutely, life is short but in the same breath you also could live a very long healthy happy life, but you’re going to need to put sometime into that. If I’m waking up every day not feeling like my best self whether its health-related or I’m not happy that I’m always trying to cover my body up with clothes that don’t flatter my body and make me feel confident, are you going to live a happy life? I don’t think so or you wouldn’t be following my page… you want to change, you’re just scared, that’s okay, So was I.
#4: I hate eating the same thing everyday. So don’t. We literally can have access to so many different types of foods. If you have food sensitivities and you need alternatives look them up, find them. For example, dairy. Look for some alternatives, almond milk, cashew milk, coconut milk, lactose free yogurt and ice cream. Options are out there you just have to find them. Don’t want to eat chicken every day, then don’t! OR do and find different ways to prepare them. Use different spices, and keep it changing up. Nobody that I know who is successful with long-term success eats the EXACT same thing every day.
#5: I’m busy. We are all busy. We are! We live in such a fast pace environment, the hustle is overwhelming, I do get that, but you need to eat. According to my quick google search, the average North American spends 1 hour and 40 minutes BROWSING social media throughout their day, you could take 10 minutes out to balance your macros and then it take about 2 minutes a meal to weight it and BAM you are finding time.
I could go on and on and if you’re still reading this, thank you. It doesn’t matter what stage of life you’re in, I can tell you its the perfect time to start. You will never have time you have to find it. You can’t have results and excuses. You deserve to be happy, day in a day out. Make yourself a priority and take control, wake up feeling energized and ready to take the world over, don’t go another day wishing for something you can change.
If you have been following along the past couple days on IG story you will see me using my blood glucose monitor A LOT, and really I haven’t gone into great detail as to why so here we go!
In the middle of March or so, I watched an interview with a guru of shredding down bodybuilder and fitness models and it was very interesting to learn his protocols. For example, he has clients and he has to reverse them up from the previous show, or they have been bulking or whatever you want to call it (I’m not all up on the lingo) and it’s times to cut weight for the next show. Well, we KNOW that losing body fat you have to start a calorie deficit so what he was doing before he would start active fat loss is get his clients to test his blood glucose. He found the optimal fasted range was 80-83mg/dl or Canadian conversion 4.4-4.7mmol/L. If they were slightly above (where I have been testing) they still weren’t bad but still not optimal for fat loss! Just to clarify, that fasted range would be first thing in the morning after you have not eaten all night. After you eat you do want your blood sugars to rise, so again if you have been following my progress you can see that part is already in a great range!
He would have them start with new protocols of dropping their carbs in half and putting those calories into their fats, so the calorie count would still remain the same. The goal here is NOT weight loss, it’s pre-weight loss Prep!
After watching the video I ran to the drug store and picked up my monitor and strips and started testing! The CrossFit open was going and I didn’t want to pull the trigger and try this out, and truthfully the whole process makes me a bit nervous so I have been putting it off until FINALLY I woke up Monday and said it’s time. I love carbs.
The reason I have been hesitant is that you CANNOT expect to train the same (intense CrossFit). You need to minimize stress on your body and let your body reset, so this week I am just working on my weightlifting fixes, and teaching spin. Next week I’m gone on holidays and we all know its much easier to eat higher fats and not train so hard and I’m still a healthy time away from my competition at the end of July!
A little bit of science for you. Why exactly is insulin important? Insulin is a hormone made in the body, the pancreas. Its job is to help turn blood sugar (glucose) into energy and whatever energy is not used it’s then stored in your muscles, fat cells and liver for later use. Unfortunately, if you are resistant or over consume you will store fat from the carbohydrates. Insulin resistance comes from consuming processed foods, high sugar foods, and high starch.
Possible Signs & Symptoms
- Extreme thirst or hunger
- Feeling hungry even after a meal
- Frequent or increased urination
- Tingling sensation in your hands or feet
- Feeling more tired than usual
- Frequent infections
- Inability to lose or gain weight
- Sugar cravings
- Polycystic ovarian syndrome
- Urine contains odor
- Skin discoloration
- Evidence in blood work
- Fluid Retention and Swelling
**PLEASE NOTE*If you have any of these and your concerned you should TALK TO YOU DOCTOR!**
So your probably thinking well great now what! Well for me, I plan on continuing on a very low carb, high Fat and protein for the next two weeks or until I see the improvement I want to see and then I will bring my carbs back in so that I can function, train and recover and get ready for the Canwest games! I’m hoping that by committing to this reset that my body will start to utilize my carbs more efficiently and when I’m back to working on cutting some body fat, it will start coming off! I want to make it very very clear that this protocol is something that should be carried out after you have improved your diet, completed a reverse, smart training, good sleep habits, adequate water intakes and you’ve tried “it all” but the belly fat isn’t going. I don’t believe this should be your starting point when changing your lifestyle and diet habits.
As always I never implement a protocol I have not yet tried for myself or done some serious research into! I hope some of you reading this have a light bulb moment and start looking for answers as to why NO matter what you do, that stubborn belly fat just won’t leave! Good luck!