As the wise Buddha once said, “The mind is everything. What we think we become.”
What a moving statement, and one that contains so much truth! We really do hold so much power in our mind, as it creates our thoughts, shaping our experiences and reality in this world.
In a time when so many people and the media are focusing on what is going wrong (especially with the economy), it can be challenging to stay positive. And while we cannot control so much in this world, we can control the thoughts that we choose to feed our minds with. So, now is the perfect opportunity for us to examine what’s been going on in our own heads, and to see if those thoughts and beliefs have been serving us or inhibiting.
Have you put up walls or barriers to achieving certain goals? Have you told yourself you can’t do something; that it’s just not the right time? Or, perhaps have you been focusing on what’s missing in your life instead of exuding gratitude for what you already have?
We have all been our own worst enemy at some point in our lives, polluting our minds with thoughts and beliefs of can’t, not enough, and no. And, it’s no wonder that when we have thought these things our reality only mirrored back those exact thoughts through our experiences and reality.So, I encourage you this week to take a step back and see where maybe some of your beliefs and thoughts are no longer helping you move towards the life you want to live.
If you want to become more fit or change your body shape for instance, try focusing your thoughts on what you can do today to help you move towards those goals instead of dwelling on what you can’t do or what you don't look like. Visualize yourself having the body and fit life you want, and believe that is possible. By empowering yourself with healthy thoughts and beliefs about what you can do, you will slowly but surely build the body and life you desire one step at a time.
Wishing you health, happiness, and success!
Your trainer,
Ashley
Thursday, March 12, 2009
Thursday, March 5, 2009
Should I Snooze or Put on My Running Shoes?
We’ve all had that feeling…you know that incredibly annoying feeling that comes over us when we’re not able to fall asleep. You know…the tossing and turning, the peeking at the clock (even though you really don’t want to know what time it is), and just the general irritation that accompanies staring at the clock and not being off in “dreamland.” And, if you are a morning exerciser like myself, the last thing you want to do is get up in just a few hours for an early morning workout! So, as the clock strikes 3:01am you may find yourself experiencing a wave of guilt, and asking the question - should I really get up to exercise this morning or let myself sleep in?
Maybe this is not your scenario, but you have one that goes like this: You’ve had an incredibly stressful week, your body feels a little run down, and you are just craving some extra sleep more than anything. And, you too may be experiencing a little guilt for contemplating skipping the gym to catch some more rest.
While the decision is ultimately yours to sleep or workout, I can tell you as someone who has done both, that I probably needed sleep more than pushing through some much “dreaded” workouts. Luckily, after years of trial and error, and getting to know, listen and understand my body’s needs a lot better, I am much more inclined to listen and choose sleep instead. But, now there is even research suggesting that it’s really best to curl back up in the sheets at these sleep deprived times.
A recent study by the National Cancer Institute found that while exercising can reduce a woman's risk of cancer by as much as 20 percent, not if she does not get a good night's sleep. According to the research, sleeping less than 7 hours a night eliminates the cancer-fighting benefits of exercise. And, in some cases lack of sleep increased the risk by 50 percent. Additionally, not getting enough sleep can also lead to memory problems, induce depression and weaken a person's immune system.(http://www.wral.com/lifestyles/healthteam/story/4004264/)
Believe me, I am not suggesting that this research serve as a free pass to skip the gym everyday that you are sleepy! We really do need BOTH healthy amounts of sleep and exercise to live our best life. But, there is some truth to why we should be listening more to what our bodies really need the most. Not to mention that our performance during our workouts almost always suffer when we are sleep deprived.
So, the next time you are feeling really torn between snoozing or going to the gym, try to stop and really listen to what you need most. Deep down, I know if you do this, you will have your answer:-)
Wishing you health, happiness, and great sleep!
Your trainer,
Ashley
Maybe this is not your scenario, but you have one that goes like this: You’ve had an incredibly stressful week, your body feels a little run down, and you are just craving some extra sleep more than anything. And, you too may be experiencing a little guilt for contemplating skipping the gym to catch some more rest.
While the decision is ultimately yours to sleep or workout, I can tell you as someone who has done both, that I probably needed sleep more than pushing through some much “dreaded” workouts. Luckily, after years of trial and error, and getting to know, listen and understand my body’s needs a lot better, I am much more inclined to listen and choose sleep instead. But, now there is even research suggesting that it’s really best to curl back up in the sheets at these sleep deprived times.
A recent study by the National Cancer Institute found that while exercising can reduce a woman's risk of cancer by as much as 20 percent, not if she does not get a good night's sleep. According to the research, sleeping less than 7 hours a night eliminates the cancer-fighting benefits of exercise. And, in some cases lack of sleep increased the risk by 50 percent. Additionally, not getting enough sleep can also lead to memory problems, induce depression and weaken a person's immune system.(http://www.wral.com/lifestyles/healthteam/story/4004264/)
Believe me, I am not suggesting that this research serve as a free pass to skip the gym everyday that you are sleepy! We really do need BOTH healthy amounts of sleep and exercise to live our best life. But, there is some truth to why we should be listening more to what our bodies really need the most. Not to mention that our performance during our workouts almost always suffer when we are sleep deprived.
So, the next time you are feeling really torn between snoozing or going to the gym, try to stop and really listen to what you need most. Deep down, I know if you do this, you will have your answer:-)
Wishing you health, happiness, and great sleep!
Your trainer,
Ashley
Wednesday, February 25, 2009
What's the Deal with Late Night Eating?
I recently received a great nutrition question that I think a lot of other people are curious about too:
"I try not to eat past a certain time each night. It seems to help my metabolism. Do you know if this is true?"
As far as night-time eating goes, the time at which you eat is less important than how much. Your body will not store more fat if you eat past a certain hour, however it will respond to the total amount of food and drink you consume in relation to how much energy you expend during a day. Excess calories will be stored as fat over time, regardless of whether they are eaten during the day or night.
Like you, I do find it best to avoid late night eating though as it can set us up for potential weight gain for the following reasons:
•Waiting to eat can lead to consuming larger portion sizes as sometimes our "eyes are bigger than our stomachs" if we go too long without eating.
•If we wait until late to eat after a long day, the quality of our food choices can sometimes be compromised out of convenience... a fast-food burger may seem easier than steaming vegetables and grilling chicken for example when we are super tired.
•Eating late at night can often lead to "Mindless snacking." Whether you are out on the town, or watching a movie curled up at home on the couch, you may be setting yourself up to consume excess calories from fast, sugary options and not even know it.
•Late night eating can also be a health concern as consistent periods of going without food followed by a large meal can negatively impact the interaction between blood sugar and insulin, which can make you more vulnerable to Type 2 diabetes.
So, while late-night calories won't change your metabolism or magically count more than calories consumed earlier during the day, limiting late-night meals and snacks may be a more effective weight management strategy because it can help you better control your overall calorie intake.
Another tip I find helpful is to eat 4 or 5 smaller meals and snacks spread evenly throughout the day so you don't ever become overly hungry at any one time. Eating this way can keep your energy levels consistent and provide some long-term benefits to help you reduce your chances for diabetes or other health issues too.
Bon Appetit,
Your trainer, Ashley
"I try not to eat past a certain time each night. It seems to help my metabolism. Do you know if this is true?"
As far as night-time eating goes, the time at which you eat is less important than how much. Your body will not store more fat if you eat past a certain hour, however it will respond to the total amount of food and drink you consume in relation to how much energy you expend during a day. Excess calories will be stored as fat over time, regardless of whether they are eaten during the day or night.
Like you, I do find it best to avoid late night eating though as it can set us up for potential weight gain for the following reasons:
•Waiting to eat can lead to consuming larger portion sizes as sometimes our "eyes are bigger than our stomachs" if we go too long without eating.
•If we wait until late to eat after a long day, the quality of our food choices can sometimes be compromised out of convenience... a fast-food burger may seem easier than steaming vegetables and grilling chicken for example when we are super tired.
•Eating late at night can often lead to "Mindless snacking." Whether you are out on the town, or watching a movie curled up at home on the couch, you may be setting yourself up to consume excess calories from fast, sugary options and not even know it.
•Late night eating can also be a health concern as consistent periods of going without food followed by a large meal can negatively impact the interaction between blood sugar and insulin, which can make you more vulnerable to Type 2 diabetes.
So, while late-night calories won't change your metabolism or magically count more than calories consumed earlier during the day, limiting late-night meals and snacks may be a more effective weight management strategy because it can help you better control your overall calorie intake.
Another tip I find helpful is to eat 4 or 5 smaller meals and snacks spread evenly throughout the day so you don't ever become overly hungry at any one time. Eating this way can keep your energy levels consistent and provide some long-term benefits to help you reduce your chances for diabetes or other health issues too.
Bon Appetit,
Your trainer, Ashley
Wednesday, February 11, 2009
We are constantly bombarded with mixed messages about food…some say eat all low fat, others preach only low carbohydrate foods, and now the diet du jour is Mediterranean cuisine. With so many fads circulating around, it's no wonder that we are confused about what to eat.
However, when it comes to nutrition does it really need to be that complicated? If we really think about it, the way we choose to fuel our bodies can even be easy if we stick to what we know to be good for us.
Here are 10 tips I find really helpful to keep my nutrition in check, and I know they will help you too!
However, when it comes to nutrition does it really need to be that complicated? If we really think about it, the way we choose to fuel our bodies can even be easy if we stick to what we know to be good for us.
Here are 10 tips I find really helpful to keep my nutrition in check, and I know they will help you too!
- Stick to the basics – a good mix of fresh fruits, vegetables, whole grains, low fat dairy and protein, with healthy fats in moderation.
- When it comes to sugar and sweets, try to limit them but do treat yourself to the “real deal” every now and then - When you do indulge in a little of the “real thing” your cravings will be satisfied. Going for a “diet” alternative often leaves you and your taste buds feeling deprived which can lead to a possible binge when you finally do allow yourself some of the real thing.
- Drink Water – though it might not be your beverage of choice, it’s completely natural and calorie free. Unsweetened tea and coffee are also good, just watch out for what you add to them as those extra calories can add up really quickly.
- Pass on packaged and processed foods when you can - do you really want to eat it if it can stay alive on a shelf for months on end??? And, if you do check out the ingredients. For me, if I can’t pronounce more than 2 or 3 of them…then it’s probably not a good idea to put it into my body…
- Always eat breakfast, and don’t skip other meals! The best way to keep your blood sugar steady, energy up, and metabolism speedy is to eat every 3 to 4 hours.
- Be mindful of your portions - I find it helpful to use smaller plates and bowls to do this. Initially I recommend you measure your food. For instance, your morning bowl of cereal and the actual serving size on the box may be vastly different. So measuring tools can help you learn what true portions are and keep your servings in check.
- When eating out, take half home - Restaurants almost always over-serve us, so not only will you be doing your body a favor by taking home a doggie bag, you’ll save yourself from having to cook tomorrow night’s dinner ;-)
- Watch the alcohol - if we could really see the effects of what too much drinking does to our insides…would we really want to abuse it???
- Whether you are dining at home or out, have a salad first – its’ healthy fiber helps to fill you up, gets your veggies in, and you’ll be less likely to binge on your entrée when it arrives.
- Work on building a healthy, harmonious relationship with food – it really doesn’t have to be love hate. After all, food is a gift that fuels us, nourishes us, and even provides us pleasure. If we respect food and learn to develop healthy boundaries with it (everything in moderation), it will be kind to us and help us live a healthy life.
Please share any nutrition tips that work for you!
Your Trainer,
Ashley
Wednesday, February 4, 2009
Slow Down to Spice Up Your Routine
An easy and effective way you can mix up your strength training routine so that you and your muscles don’t get bored is by simply slowing down your repetitions! Anytime we do resistance exercise, we are putting tension on our muscles, and the longer we place that stress on our muscles, the harder they have to work.
So, what exactly do I mean by slowing things down…
Well, there’s a couple of ways I recommend for you to slow your routine down to make it more challenging and to switch things up:
Your Trainer,
Ashley
So, what exactly do I mean by slowing things down…
Well, there’s a couple of ways I recommend for you to slow your routine down to make it more challenging and to switch things up:
- Use a lighter weight (if you usually do biceps curls with 10lbs, go with 5lbs), so about half the weight of what you would normally lift, and try lowering on a count of 10 seconds, and lifting back up to starting position on a count of 10 seconds. Try 8 to 12 reps like this for all of the exercises in your current routine, and 2 to 3 sets each.
- Try body weight exercises in slow motion too. For example: use a 4 second count while lowering your body down for pushups, squats, and lunges, and then come up slowly on a count of 4 seconds. Do as many reps as you can until you are fatigued. Work up to 2-3 sets like this.
- Another great way to slow down is to add holds or “pauses” during your repetitions. You can do this with both free weight and body weight exercises. For instance, lower into a squat as you normally would and hold for 10 to 15 seconds before coming back to standing. Repeat again working your way up to holding for 30 seconds per repetition. If you are doing a chest press with free weights, lower and hold for 3 to 5 seconds, then return to starting and repeat until your muscles are fatigued at about a level 8.5 to 9 out of ten. You will also want to use lighter weight as adding holds definitely presents a new challenge!
Your Trainer,
Ashley
Wednesday, January 28, 2009
Is Yoga Calling You?
I believe very often in life that we attract certain people, opportunities, and situations for a reason. Yoga has recently come into my life, and if it isn’t already a part of yours, I would like to share why you might want to consider giving it a try.
It all started when my left shoulder began to feel unusually tight around the holiday season. While I had full range of motion and could carry out my normal workouts, I knew that my body was trying to tell me something. Along with my tight shoulder, I started to notice that other muscles were feeling exceptionally tense and a bit overworked as well. As a trainer, I know this can be part of the territory. I’m incredibly active, keeping a pretty rigorous workout schedule for myself in addition to assisting my clients with many exercises throughout the week. Yet, so much of what I teach my clients and strive to incorporate into my own life is balance - exercise, nutrition, and soul nurturance all in moderation. And, while having a tight, tense body didn’t feel good, I took it as a sign that my own balance was a little off kilter…
So, a little begrudgingly I began to listen to my body and to what my tightly wound muscles were trying to communicate to me. I began to make some much needed adjustments to my training schedule, creating more balance to keep me injury free and to prevent burnout. And, it was at this time that yoga called to me as a way to honor my body and mind, instead of ignoring both of their stresses.
I had tried taking yoga classes in the past, but it did not resonate with me. My experience this time around however has been completely different. I do believe timing has a lot to do with our experiences, and that maybe I was just not ready to open up to what yoga was offering in the past. All I can say now is that I’m glad I gave yoga another chance because my experience this time has truly been life altering. In just the past few weeks of practice, yoga has opened up my body, mind, and soul. I no longer feel like my body is weighted down with knots. My mind feels clearer, quieter, and calmer. My soul is more grateful.
If you have never personally connected with yoga or if you have not given yoga a try yet, I encourage you to open up to the possibility. While I cannot promise that it will be life altering for you or at least maybe not at this time, there is always the chance that it is exactly what your mind, body and soul have been searching for.
If you are ready to explore what yoga means for you, please check out my latest review of ExerciseTV’s Yoga Sculpt led by Maura Barclay for a convenient in-home option - now available on ExerciseTV Video on Demand:
http://exercisetv.tv/lifestyle/page/2
Wishing you health and happiness always,
Your Trainer, Ashley
It all started when my left shoulder began to feel unusually tight around the holiday season. While I had full range of motion and could carry out my normal workouts, I knew that my body was trying to tell me something. Along with my tight shoulder, I started to notice that other muscles were feeling exceptionally tense and a bit overworked as well. As a trainer, I know this can be part of the territory. I’m incredibly active, keeping a pretty rigorous workout schedule for myself in addition to assisting my clients with many exercises throughout the week. Yet, so much of what I teach my clients and strive to incorporate into my own life is balance - exercise, nutrition, and soul nurturance all in moderation. And, while having a tight, tense body didn’t feel good, I took it as a sign that my own balance was a little off kilter…
So, a little begrudgingly I began to listen to my body and to what my tightly wound muscles were trying to communicate to me. I began to make some much needed adjustments to my training schedule, creating more balance to keep me injury free and to prevent burnout. And, it was at this time that yoga called to me as a way to honor my body and mind, instead of ignoring both of their stresses.
I had tried taking yoga classes in the past, but it did not resonate with me. My experience this time around however has been completely different. I do believe timing has a lot to do with our experiences, and that maybe I was just not ready to open up to what yoga was offering in the past. All I can say now is that I’m glad I gave yoga another chance because my experience this time has truly been life altering. In just the past few weeks of practice, yoga has opened up my body, mind, and soul. I no longer feel like my body is weighted down with knots. My mind feels clearer, quieter, and calmer. My soul is more grateful.
If you have never personally connected with yoga or if you have not given yoga a try yet, I encourage you to open up to the possibility. While I cannot promise that it will be life altering for you or at least maybe not at this time, there is always the chance that it is exactly what your mind, body and soul have been searching for.
If you are ready to explore what yoga means for you, please check out my latest review of ExerciseTV’s Yoga Sculpt led by Maura Barclay for a convenient in-home option - now available on ExerciseTV Video on Demand:
http://exercisetv.tv/lifestyle/page/2
Wishing you health and happiness always,
Your Trainer, Ashley
Tuesday, January 20, 2009
Choose Hope Over Fear
I am truly inspired, proud, and hopeful this historic day in America, the inauguration of our 44th president, Barack Obama.
Today in America, we all come together despite our differing views and welcome our new and our first African American president into office.
While many thought this day was simply not possible, a long shot, a pipedream...others dared to dream of different times in this country. And, it is largely because of these hopeful believers that we are celebrating this special, unprecedented era in America today.
Regardless of our political stands, all of us in America and around the world can be inspired by this inaugural day. For we have all heard voices at one time or another, whether they were our own or belonged to others, that said we “shouldn’t,” that “it wasn’t possible,” “that it couldn’t be done.” Yet, today we bear witness to living proof of the seemingly impossible now unfolding into a brilliant reality before our eyes.
So, take a deep breath and inhale the fresh, vibrant energy of change radiating throughout our country and absorb it into your being this inauguration day. Use this breath as motivation and momentum in your own life to knock down whatever “couldn’t” or “shouldn’t” wall you’ve put up that’s preventing your dreams from becoming reality.
I believe that if we choose “hope over fear” as our new president promises, any dream is possible.
Your trainer,
Ashley
Today in America, we all come together despite our differing views and welcome our new and our first African American president into office.
While many thought this day was simply not possible, a long shot, a pipedream...others dared to dream of different times in this country. And, it is largely because of these hopeful believers that we are celebrating this special, unprecedented era in America today.
Regardless of our political stands, all of us in America and around the world can be inspired by this inaugural day. For we have all heard voices at one time or another, whether they were our own or belonged to others, that said we “shouldn’t,” that “it wasn’t possible,” “that it couldn’t be done.” Yet, today we bear witness to living proof of the seemingly impossible now unfolding into a brilliant reality before our eyes.
So, take a deep breath and inhale the fresh, vibrant energy of change radiating throughout our country and absorb it into your being this inauguration day. Use this breath as motivation and momentum in your own life to knock down whatever “couldn’t” or “shouldn’t” wall you’ve put up that’s preventing your dreams from becoming reality.
I believe that if we choose “hope over fear” as our new president promises, any dream is possible.
Your trainer,
Ashley
Wednesday, January 14, 2009
What Not to Wear...To the Gym!
Hi Everyone,
I hope you are all feeling energized with the start of a New Year! And, I also hope that you are giving your body the gift of exercise this 2009. As many of you are working on moving that beautiful body of yours more, I would like to make a suggestion that might help motivate you to keep going, and serve as a little personal reward for putting in exercise time...not to mention it may help you to stay injury free. How about updating that Fitness Wardrobe of yours!
Get up now if you can and go into your closet, take a look around, and really check out the condition and status of your current workout gear. Are you still sporting that old "1997 team building t-shirt" from the office retreat to the gym??? Have you been jogging in the same sneakers for over 2 years??? Would you benefit from wearing a heart rate monitor to find out if you're really pushing yourself enough instead of setting the treadmill on autopilot to the same speed every time you workout???
If any of this is hitting close to home, YOU are long overdue for what my friends Stacy and Clinton might call "a fitness makeover!" And you know what - YOU Deserve It!!! Say goodbye to those old t-shirts and worn out sneakers cause it's time to get yourself some new fitness apparel! The best part is workout gear has evolved so much in the past few years - it's fashionable, performance-driven, and can even be eco-friendly!!!
Believe me, YOU and YOUR BODY are worth the splurge!!! And, I am willing to bet you get more out of your workouts too when you treat YOU to a little something new!!! So shop well my friends, and please keep me posted on your wardrobe revisions!
Your Trainer,
Ashley Glasser-Konecky
I hope you are all feeling energized with the start of a New Year! And, I also hope that you are giving your body the gift of exercise this 2009. As many of you are working on moving that beautiful body of yours more, I would like to make a suggestion that might help motivate you to keep going, and serve as a little personal reward for putting in exercise time...not to mention it may help you to stay injury free. How about updating that Fitness Wardrobe of yours!
Get up now if you can and go into your closet, take a look around, and really check out the condition and status of your current workout gear. Are you still sporting that old "1997 team building t-shirt" from the office retreat to the gym??? Have you been jogging in the same sneakers for over 2 years??? Would you benefit from wearing a heart rate monitor to find out if you're really pushing yourself enough instead of setting the treadmill on autopilot to the same speed every time you workout???
If any of this is hitting close to home, YOU are long overdue for what my friends Stacy and Clinton might call "a fitness makeover!" And you know what - YOU Deserve It!!! Say goodbye to those old t-shirts and worn out sneakers cause it's time to get yourself some new fitness apparel! The best part is workout gear has evolved so much in the past few years - it's fashionable, performance-driven, and can even be eco-friendly!!!
Believe me, YOU and YOUR BODY are worth the splurge!!! And, I am willing to bet you get more out of your workouts too when you treat YOU to a little something new!!! So shop well my friends, and please keep me posted on your wardrobe revisions!
Your Trainer,
Ashley Glasser-Konecky
Wednesday, January 7, 2009
Decrease Your Belly to Increase Your Life
Achieving a tighter middle will do more than increase your self-esteem and confidence, shedding excess belly fat will improve your health! Reducing the size of your weight will decrease your risk for premature death from heart disease, hypertension, stroke and cancer.
Many factors go into attaining a flatter tummy - genetics plays a key role, along with 2 other biggies - diet and exercise. And while we cannot control our genetics (in other words where our bodies decide to store and lose fat or hormonal changes) we can take charge of what we put into our mouths and how much we move - which in turn will help us shrink our bellies!
If you are on a quest for a tight, toned stomach, start moving now! Exercise has been proven to be the most effective way to burn abdominal fat, helping you to reduce the size of your fat cells - including those in your middle. Cardio is super important because it will help you burn lots of calories and fat. Aim for about 30 minutes daily. Also regular strength training 2-3 times a week is crucial because it will help you build lean muscle, which will in turn increase your metabolism as muscle tissue burns more calories at rest than fat. And remember, while we cannot spot train our way to a flatter tummy, we still need to do exercises to keep our abdominal muscles toned and our core and back strong. So don't forget the bicycle - for your abs that is ;-) A recent study found that the bicycle abdominal move is the best exercise for toning abs!
To do the bicycle:
Many factors go into attaining a flatter tummy - genetics plays a key role, along with 2 other biggies - diet and exercise. And while we cannot control our genetics (in other words where our bodies decide to store and lose fat or hormonal changes) we can take charge of what we put into our mouths and how much we move - which in turn will help us shrink our bellies!
If you are on a quest for a tight, toned stomach, start moving now! Exercise has been proven to be the most effective way to burn abdominal fat, helping you to reduce the size of your fat cells - including those in your middle. Cardio is super important because it will help you burn lots of calories and fat. Aim for about 30 minutes daily. Also regular strength training 2-3 times a week is crucial because it will help you build lean muscle, which will in turn increase your metabolism as muscle tissue burns more calories at rest than fat. And remember, while we cannot spot train our way to a flatter tummy, we still need to do exercises to keep our abdominal muscles toned and our core and back strong. So don't forget the bicycle - for your abs that is ;-) A recent study found that the bicycle abdominal move is the best exercise for toning abs!
To do the bicycle:
- on a mat with your lower back pressed down firmly
- support your head in your hands, try to keep your elbows bent and out to the sides
- bring your legs up to about a 45 degree angle
- using a pedal motion, try to touch your left elbow to your right knee and switch sides bringing the right elbow to the left knee
How we nourish ourselves also plays a big role in how our middles look, how we feel, and how healthy we are. While many trendy "miracle foods and diets" promise flatter abs, there is no research to back up their magical claims - so please don't waste your time and money! Just stick to the basics - a balanced diet made up of fruits, veggies, whole grains, lean protein, healthy fats in moderation, and low in sugar.
Go get that tummy you've always dreamed of! I know you can do it - keep me posted on your progress!
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