The Best Place To Start For an At Home Gym

Posted on December 30, 2017 by megolina

I have a lot of clients that do all their workouts from home. It makes it easier for them with kids, schedules, work, school…you name it. I get it, it can be really nice to just fit in what you can when you can! One thing I get asked a lot is what are some of the best items to have to get your own home gym, or even just home workout space, started. Here is my list for you:

  1. A TRX trainer. TRX suspension trainers are AWESOME. You can take them anywhere. You can anchor them to a wall, or use the door stop to use it indoors. They are awesome for body weight exercises, & can be beneficial for any fitness level. They are awesome for building core strength, balance, & rehabilitation. I ESPECIALLY love these for my clients who have a need to build/improve knee & back strength. Click HERE for my favorite.
  2. A jump rope. This is super simple, but super efficient. If you don’t have a piece of cardio equipment, utilizing some jump roping is an awesome way to get your heart rate up. It’s super simple, takes up no space, can travel with you, & is a GREAT workout. Click HERE to see the jump rope I use.
  3. A set of DB’s. This is an obvious choice, but I have a lot of people ask what weight to start with. If you are new to the exercise world. I would say a set of 15 LB db’s is a GREAT place to start. You want to be able to challenge your muscles, so you do need to have some weight. I know that DB’s are pricey, so this might be something you add to here and there. If you are getting stronger, I’d add to your collection with some 20’s. Click HERE for my favorite DB’s. I really prefer the rubber hex dumbbells. I think they are better quality, easier to hold, & not as abrasive on surfaces.
  4. A Bosu ball. Y’all KNOW my love for the Bosu ball. It’s an amazing addition to your workouts, for core work, balance, strength, cardio bursts, plyometrics…you name it. It’s amazing. Click HERE for a killer deal on a Bosu.
  5. Looped Bands. These are a MUST for me. I take them with to the gym. I use them at home. I workout with them when I go on vacation. They are a very simple way to add resistance & variety into your workouts. Click HERE for my favorite Idealfit bands, and click HERE for my favorite ones on Amazon.
  6. A kettle bell. I LOVE the kettlebell for so many reasons. They are so versatile. They are great for working the whole body. They are also really great for adding a decent amount of weight without having to purchase two DB’s. Click HERE for my favorite Kettlebells.
  7. A box or bench. Now, you can absolutely use a chair for a box or bench if you are doing step ups, & you can use a stair for box jumps. However, I am a big big fan of the soft box. I like knowing that if I do happen to misstep, I’m not going to ruin my shins. This is the box I use with my clients, and I love it. It’s versatile, you can flip it for 3 different heights. Click HERE for my favorite.
  8. Floor sliders. This is another super simple piece of equipment that can be so effective. These sliders are awesome for core work, balance, leg work, & another great way to mix up your workout variations. Click HERE for my favorite sliders.
  9. A mat. This is simple, but can make a big difference. If you are one who is utilizing a corner of the basement, or the garage for your workout space, a mat can make all the difference between you and that concrete. Click HERE for this big one, good one to give you room for all the burpees! Click HERE for one that is a bit smaller, but also a bit more heavy duty. And HERE for one that is a bit larger, & more heavy duty. Another great option if you are trying to cover some ground are these large heavy mats click HERE to see them. You could place two side by side, & have the perfect space.
  10. A medicine ball. Medicine balls are another super versatile piece of equipment. Click HERE for my favorite slam balls, HERE for my favorite padded balls, & HERE for my favorite med balls w/some bounce.
  11. Blue Tooth Speaker. This may seem strange to have on a list of necessary equipment items, but if you are working out at home, good tunes are a MUST. I have to have the music to keep me going. Click HERE for the speaker I use. It’s small, but can be extremely loud. It has awesome sound, great battery life, & is really user friendly.

If this was your list of items for your home gym, you’d seriously have a KILLER set up. You could do a TON, keep up the variety, & get in some awesome workouts! I always say start somewhere, & build your collection. Buy high quality items that will last you, and you won’t waste money replacing them!

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PB Chocolate Protein Oats

Posted on December 20, 2017 by megolina

I have been LOVING this combo for breakfast lately. I always try to get in around 30 grams of protein in for breakfast, and this combo comes in right there! It’s filling, warm, & most importantly…delicious.

 

PB CHOCOLATE PROTEIN OATMEAL 

  • cook 1/2 cup old fashioned oats in 1 cup of water in the microwave for 3 mins (or as long as you need to for the oats to be fully cooked) Make sure you keep an eye on them, they tend to roll over the edge real easy if your bowl isn’t big enough.
  • let your oats cool for a minute or so after they are done cooking. This is REALLY important. If you cook the oatmeal with the protein in it, or add it too quickly after, the whey will cook, and the texture gets REALLY gross.
  • after the oats have cooled for a minute or two. Add in 1 TBS of PB2 + 1 tsp of cocoa powder + 2 packets of stevia (you can adjust this to your taste) stir that it, allowing some more heat to release.
  • now add in one scoop of chocolate protein. I use my favorite Chocolate Brownie Protein from Ideallean. Click HERE to check it out.
  • Stir to combine. Top with more PB, mini chocolate chips, or whatever else you’d like to make it delicious.

For the base recipe without any added toppings the macro breakdown is: 255 cal 28 P | 29 C | 4 F

It’s a tasty one! xoxoxo Megs

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Muncher Cruncher MUST HAVE Christmas List for 2017

Posted on December 13, 2017 by megolina

I have a LOT of favorite products, and things that I swear by…as you know. I figured I’d better share some of my must haves for you, in case you are looking for something to get that fit-minded friend of yours, OR if you need a few more things for your own stocking!

  1. I LOVE my. Adidas NMD’s I probably get the MOST questions about these shoes when they sneak into my photos here and there.They are super comfortable. I may or may not have them in three colors. I wore mine around Europe for 13 days, & they were a dream. I work out in them too! They are awesome for both Men & Women, and they are the PERFECT kick-around shoe. Click HERE to check them out. They are usually sold out, which is annoying. BUT…I’m a recent new fan of . Also super cute, a little less pricey, and also way comfortable!
  2. THESE Women’s Nike Lifting Gloves. When I posted about my gym, “must haves,” I said that I LOVE my lifting gloves. These are the gloves that I prefer. They are not extremely padded, but they are fitted.
  3. I think I would die without my headphones. These Skull Candy Ink’d Headphones are my VERY favorite. They are super inexpensive, and in my experience, they last FOREVER. Or until I lose one of the bud covers…haha but I love them. GET THEM.
  4. Stance socks… I love them. Best gift ever.I feel like they are such a fun way to change up your workout gear. Again…a great gift for anyone. Check out  THESE for your guy or THESE cute ones for girls.
  5. I have had a lot of you ask about where I got this Michael Kors coat. I got mine at Nordstrom, but no longer see it there. I did find it HERE on amazon for you though. It is SUPER warm, & so cozy. I have also just about worn THIS Patagonia Nano Puff Jacket to death. It’s the perfect throw on, go to the gym layer, & I love it for hiking.
  6. If you don’t have a good water bottle, I HIGHLY recommend it. I love both my Hydroflask, & my Takeya bottles. CLICK HERE for Hydroflasks & HERE  for Takeya. If you get a Hydroflask, I would suggest getting the straw top lid as well, click HERE to check it out. It makes getting your water in really easy.  These legit keep my water cold for like 24 hours at a time. I LOVE them for hiking, and I take mine with me everywhere. And, if your car is like mine, and your big water bottle doesn’t fit the car cup holder, THIS converter is a game changer.
  7. I recently got THIS Kindle and I am in love with it. I use the free apps Overdrive &/or Libby that connect to my local library, & it’s a dream. If you are able to read while you are cardio-ing, or if you are just a reader. This is an awesome gift.
  8. I am ALL about  my apple watch. They have come out with three editions thus far. I actually am still rocking  THIS series 1, and I love it, but THIS series 2 , & THIS series 3 each have updated features that you may be interested in. If you are more of a Garmin lover, THIS is a great options as well.
  9. If you ARE an apple watch lover like I am, THESE interchangeable silicone bands are my favorite way to mix it up. You can buy them from the apple store, but they are much more expensive.
  10. I love THIS Bosu ball. It is such a versatile piece of equipment, & if you want something to add to your home gym this is something you need. Plus this one is a dang good price…
  11. Another great addition to a home gym is a good bluetooth speaker. THIS is the one that I use when I am training my clients, and I love it.
  12.  THIS Magic Bullet is awesome when it comes to making a shake in a hurry. I use this when I make my protein shakes with my favorite Ideallean which you know I LOVE. (also a great gift FYI) 
  13. If you know me, you know how much I love my popcorn. And there is nothing better than homemade popcorn at home. For this, I love my Whirley Pop. Click HERE to check it out  It is the best way to make fresh popcorn at home. I make mine with THIS coconut oil & some salt. SO GOOD.
  14. If you are wanting something to stay fresh on your way out of the gym…some of my favorite scents are Flower Bomb (HERE) Mark Jacobs Dot (HERE) & Chanel Chance (HERE).
  15. A good gym bag is always a great purchase. Wether you are looking for a big one LIKE THIS, or a small one LIKE THIS. I also am a big fan of THIS nike backpacks. It is super sleek. I also LOVE THESE baggu backpacks. I took mine to Hawaii and it was perfect for day trips, hikes, & the beach.
  16. You know I always support new gym clothes as gifts. The align pant from Lululemon are MONEY. They are seriously like butter. I don’t wear them to work out in, but I wear them just about every other moment. I am LOVING THESE sweat bottoms and these hoodies from IdealFit. THIS Nike tank is a favorite, as well as THIS Nike Muscle tank. This is one of my favorite basic . I have and I wear it at least once a week.
  17. Lastly, give the gift of FITNESS! I have a lot of clients who ask for boot camp packages, meal plans, and custom programs for Christmas. Because they can feel like an extra expense, it is a great time to ask for a little something for yourself! Email me at mcfitutah@gmail.com for more info there! <3
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The BEST workout shorts IMHO ;)

Posted on September 20, 2017 by megolina

I love shorts. You guys know that by now. Leggings are fine & all, but I just get too hot. Shorts though…it’s where it’s at. I have had a lot of you ask which ones are my favorites…so here is what I’ve got for you…(from L to R)

1. The Lululemon SPEED SHORT. I am slightly embarrassed to say how many pairs of these I have. In my defense, the quality is awesome. They wash AMAZINGLY well. They are just the best. I prefer the 4-way stretch over the 2. There is a 2.5 inch inseam which some people feel is a bit short. I will say (like I mentioned in my story yesterday, Lulu thought they should go and change the cut of the speed short, & I don’t love it like I used to. Sad sad day. 😟

2. Nike RIVAL SHORT. These fit a lot like the speed. They come in different lengths. I prefer the 3” However, if you feel like you need a bit of a longer short go with the 5”

3. Lululemon TRACKER SHORT. There was an overwhelming response of love for the Tracker short when I asked what you liked in my story. I do love it. However, sometimes I feel like there is a lot of extra fabric here because I’m used to the speed. Good length though, great waistband.

Continue Reading Here…

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5 Ways to Use Your Protein Powder that Aren’t Protein Shakes

Posted on August 23, 2017 by megolina

For someone who has a harder time getting in protein, (I’ve mentioned before that I am not a huge meat gal) protein powder is a life saver. It makes it so much easier to get my nutrition where I want it & need it to be. Protein intake is one of the things that I have my clients really try to focus on. It makes a difference.

Protein is important for SO many reasons. It keeps you full longer throughout the day, which will help to cut down on snacking & overeating. Diets higher in protein tend to have a more thermogenic effect, which means the body’s metabolism kicks up a notch to digest all that protein. For those who are working out, it is CRUCIAL with regards to building, maintaining, and repairing lean muscle. This goes for men AND women. Some women cringe at the term “muscle mass,” because they instantly think of being bulky. This is not the case. Muscle mass requires more energy than fat mass requires at rest. So, with regards to revving up that metabolism, you WANT muscle on your frame…not fat. Protein is one of the main building blocks of muscle, so you need it in your diet. And on a side note…Protein is good for keeping your hair, nails, & skin healthy…who doesn’t want that?

With that being said, protein can be a hard one to get in because a lot of the time it requires prep work. Prep work = time. Again…(insert the sound of angels singing) protein powder to the rescue. It’s quick, readily available.

Now, let me be the first to say that all protein powders are NOT created equal. In fact, I stayed away from them for quite some time because I just didn’t like many of them. This has definitely changed. You can find my favorite protein powder HERE. I use it every. single. day.

I am a creature of habit. I don’t have a problem eating a lot of the same things over and over again, for the most part. However, I realize that not everyone is like this. A lot of people need variety. Having a protein shake every day might not be their jam. So, what’s a protein-needing, variety-craving, individual to do? Let me show you some other ways that I use my protein powder to get my grams in for the day.

  1. Protein Waffles. This is actually one of my favorite ways to get in a good amount of protein. There are a couple of different ways I will make these. If I am needing more protein without the extra carbs. I use my go-to low carb waffle recipe. You can find it HERE. Keep in mind, the low carb waffles do have a bit of a different texture, but I like them. If I have some carbs to spare I like to mix 1 scoop of protein powder with 1/4 cup of Kodiak Cakes Power Cakes mix. I add water or unsweetened vanilla almond milk to the combo until it gets to be the right consistency. This has a BOMB taste/texture and still has awesome stats. I top my waffles with Jif Whips, PB2, or Walden Farms Pancake syrup. TASTY.
  2. Power Balls. I make these almost weekly to have on hand as a snack when I feel like I need something sweet, or want a lil’ treat. they are awesome to grab pre-workout if you aren’t big on eating before, but you need a little something. HERE is my favorite recipe.It’s a great base that you can play with, if you are wanting/needing to add some other things in. I have tried several different protein powder flavors, and there are TONS of ways to mix up this recipe.
    Continue Reading Here…

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My current thoughts on food…because aren’t we always thinking about food? ;)

Posted on August 22, 2017 by megolina

So. Flashback to about 3 months ago, when I explained to you why I had transitioned from ketogenic eating back to clean eating.. (If you’re curious, you can read about it HERE.) I was very aware of the fact that I wasn’t where I wanted to be as far as my goals are concerned body composition-wise. After trying to figure out some health issues, it’s been a solid effort to understand WHAT exactly works for my body. As I mentioned in the post referenced above, my goal for the summer was to try and acclimate my body back to eating a decent amount of calories through some metabolic rehabilitation…WITHOUT increasing body fat or seeing an increase in weight. I have had enough of you ask about how things are going, & what the plan is now that I figured I’d give you the update here! 

I’m happy that I’ve been able to up my caloric intake a bit without seeing any increase in body fat, which is a HUGE win for me. It’s been super interesting, and a little bit eye opening for me. I have always known that physical change takes time…Especially when it comes to reversing adverse scenarios. It’s just the way it goes. However, I think I have come to realize that this process will probably be a slow long one for me.

Regardless, I am willing to put in the time/work/effort. Now that I feel like I’ve been able to acclimate my body to where it’s at during these three months, I’m at a point where I feel like I can start manipulating my macros a bit more. One big concern I had was how my body would react going from eating straight keto to transitioning some carbs back in.

This process has reaffirmed something that I have ALWAYS thought: It DOES matter what you put in your body. One issue I have with some “macro counters.” Is their thought process that “carbs are carbs.” I just don’t agree with that. I have a hard time believing that 30 grams of  carbs from vegetables are going to have the same effect as 30 grams of carbs that are chalked full of sugar. Sorry. I don’t. I’m not trying to put food in “good” and “bad” categories. But, I do think that some food sources are more beneficial to your body than others. I think one thing that I have really tried to focus on is eating carbohydrates that I feel like my body will respond well to, & I feel like this has helped my process a lot.

So, what are my MAIN focuses right now as far as my eating goes…I’ll lay it out for you:

Continue reading here…

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Chocolate PB Protein Balls

Posted on July 23, 2017 by megolina

I have a major sweet tooth. It runs in my family. It really helps me to have some healthier snacks on hand for when I need to curb my sweet tooth. These protein balls are a super simple way to make that happen. Sometimes I will make a double batch of them, & freeze them, which makes them last for a while. These are super basic, so you could add whatever else you might like to switch them up, (chia seeds, flax seed, mini chocolate chips, pb chips, nuts, etc.) They are simple. They are versatile. They taste great.

CHOCOLATE PB PROTEIN BALLS

MIX TOGETHER:

1 1/4 cups old fashioned oats

1.5 scoops chocolate protein powder (my favorite is @idealfit chocolate brownie) Click HERE to shop

4 stevia packets

1 TBS cocoa powder

2 TBS PB FIT

1/2 cup Peanut Butter (I used reduced fat to decrease fat content a bit)

1/4-1/3 cup walden farms pancake syrup (you could use agave/honey/or a low calorie syrup)

Mix together until completely combined. Scoop out in balls. (I use a one inch cookie scoop.) Roll & refrigerate. Makes 15 balls of goodness.

Macros: 88 calories | 3.8 F | 9 C | 5.2 P

Don’t forget, if you are stocking up on protein powder, (or any products) from Ideallean use my code “MCFIT” for %10 off site wide. Give it a go, and have a Happy Sunday! xoxoxo megs

#munchercruncherrecipes

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How to get back on track after a Holiday

Posted on July 5, 2017 by megolina

 

I love the 4th of July so much. I love it even more when the celebrating spans over multiple days. It makes it so fun to be able to spend time with family & friends, doing all the best things. However, I’m sure most of you will agree that all this celebrating can throw a wrench in your “normal” routine. This means a regular exercise schedule can be interrupted, sleep might be lost, and all sorts of goodies might make their way into your diet. 

Maybe it’s just me…but this can leave me feeling less than fantastic when all is said and done. It can be easy to give into the lethargy, & lack of excitement about getting back into a routine. But, I promise, the quicker you do, the better you’ll feel! So, here some tips to help get yourself back to feeling 100%.

  1. Get a workout in. I know…you are tired, your house is messy from all the chaos, you need to go grocery shopping, you might have had a left over treat from your 4th of July BBQ for breakfast…but, if you get a workout in (even a quick one) you will feel so much better.
  2. Drink at LEAST 100 oz of water today. No questions asked here. If you have eaten a ton of crap, or even if you have just eaten a lot of foods that aren’t your norm, drinking a lot of water will help to kind of flush your system, & get you back on track to feeling more like yourself. This is always a BIG one for me. I feel so much better when i’m better about my water.
  3. Go to bed early tonight. A lot of our feeling like doing nothing comes from doing SO much.(But let’s be real…worth every minute, right?)  Make it a point to get in bed tonight. Do what you need to in order to catch up on your sleep. It will help you be less snacky/craving sugar, & more rested.
  4. Get rid of the junk. This is a big one. If the leftover treats are just sitting on your counter, you will be likely to take a little bite here and a little bit there every time you walk by. Freeze your goodies for later, throw away the stuff you don’t really care about, put the candy away, give you junk to your neighbors… 😉 I tend to be one who will eat it if it’s there, and not think about it if it isn’t…so instead of taunting yourself by having it in front of your face…get it out of sight.
  5. Get back into your routine ASAP. There is no need to go SO drastic (cut out all food/exercise for 17 hours etc.) That kind of behavior isn’t lasting, & will likely either burn you out or leave you wanting to binge on those frozen cookies. Just get back into your “normal,” eating healthy & exercising, & your body will regulate out. I promise.
  6. Fill your body with lots of good things. I always feel better when I fuel myself better, & I feel crappier when I eat crappier. It is just the way it is. Really try and eat a lot of good greens, veggies, lean protein, & less sugar. Your body will respond well, I promise. You will get that energy back, you’ll feel less bloated, & overall you will just feel better inside & out.
  7. Stop using the holiday excuse. The truth is, there is always an excuses for indulging. My thought on this is, you have to decide what you really want. I totally believe in moderation in all things, but I also know that a continual pattern of indulging and overeating isn’t moderation either. Decide when it really is worth indulging, and then enjoy every single bite. Then get right back on track, & move forward. The longer you stay ” off track,” the harder it is to get back “on track.” This I know from my own experience, and from working with hundreds of people who have had the same problem. I promise you…you’ll feel better once you get back to your norm!

Get back into it, & you’ll be surprised at how quickly your body acclimates to being back on track! I hope you had a fantastic 4th, full of all the people, fun, & food that you love! <3

Posted in Health Tips, Lifestyle | 2 Comments

How to Make the Most of Your Workout

Posted on June 29, 2017 by megolina

When it comes to working out, I am all about efficiency. Yes, sometimes it is necessary to put in a little more time at the gym here & there…BUT, that doesn’t mean that your workouts have to be insanely killer or lengthy to be beneficial. I have a lot of people tell me that they workout daily, have been for years, and haven’t seen any changes that they are wanting to see. 

Well, to put it simply, you’re probably doing it wrong. Let’s talk about how to change that. Maybe you fall into the categories that many other people are falling into.

  1. You’re doing the same thing every day. – I am a firm believer in a concept called “muscle confusion.” The human body wants to be at homeostasis because it wants to run efficiently. If you are doing the same thing every day, your body is going to get really good at that, and as you become “trained” so to speak at your same routine, your body will burn less calories to execute that routine. By mixing up WHAT you are doing, how you are doing it, the frequency, mode, means etc, you will keep your body guessing. I think most of my clients would agree that they’ve never done the same workout twice.
  2. You’re only doing cardio. – A lot of people fall victim to this for two reasons…1) they are runners & they only like to run, or 2) they don’t know what else to do at the gym, so they end up on the cardio machines. Cardio is great, & it has a place, BUT…it can only do so much for you. The muscles need to be worked through other means than just cardio in order to see some different results. (Yes, that means you too runners. 😉 There is also a ceiling for too much cardio if you are trying to hold on to your muscle mass, so doing endless hours on the treadmill might not help you see those physical changes. Excessive cardio can decrease your lean muscle mass, and muscle mass is what you need/want to keep your metabolism revved up.
  3. You’re only doing steady state cardio. My running clients often fall into this category too. It’s the same basic idea as principle #1. If you want to see changes or improvements in your body you have to vary your exercise. You just have to. I am the biggest proponent of HIIT workouts & intervals for this reason. It will force you to push your body out of it’s comfort zone. When done correctly, This = change. Many people who are really wanting to lose weight, will do great w/some steady state cardio at first, and then they will hit a plateau. Why? Because your body becomes acclimated. Intervals push you out of that acclimation.
  4. You aren’t doing any cardio. There are also those who hate cardio. I get it, it can be super boring. BUT, it can also be necessary to help burn some excess body fat & showcase that lean muscle. HIIT training and intervals are the best answer here. Go hard for SHORT interval durations, & you won’t have to do cardio all day long. 
  5. You aren’t following a plan. I always feel bad for those people I see wandering around the gym…a few minutes on the elliptical here, some crunches there, maybe an attempt at a machine or two. There is nothing less helpful in the gym than wandering aimlessly. Go in with a plan! Set out what your workouts are going to be for the week, and you will waste NO time there. 🙂 Your workouts do not have to be long to be effective! You just need to be sure you are doing the correct workouts. Turns out I have a few hundred workouts you can try if you need some guidance there. Click HERE if you need some guidance. I also write plans for distance clients, so contact me if you need help!                                                                       CLICK BELOW TO CONTINUE READING…
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From Ketogenic Back to Clean Eating

Posted on June 19, 2017 by megolina

I have had so many of you ask if I was still eating Keto, why I stopped, why I was eating more carbs now, & what my plan is going forward that I felt like it’d be easier to address all of your questions in a blog post. I hope this is helpful! For those of you who are new to this conversation, read HERE to find out why I started following a ketogenic way of eating in the first place, and HERE to read a little bit more about the journey as I went through it.

So a few things.

  1. I am not a believer in fad diets. I have mentioned this about a million times. I believe in moderation. I believe in a healthy lifestyle. So, when I found out I was having insulin resistance problems, and my doctor suggested I work with a dietician to follow a ketogenic diet I was highly skeptical. However, after a LOT of research it actually made some solid sense to me, so I dove in. I was in this for a lifestyle change. I was in this to improve my health.
  2. I learned a LOT while following this way of eating. I learned a lot about how my body reacted toward certain foods, about insulin levels in the body, and about what is IN a lot of food.
  3. I did have success following a ketogenic diet. Part of the reason I went to the doctor in the first place was to figure out why I was putting on excess body fat for no reason at all.
  4. I enjoyed a different food palate. It was kind of fun to explore a new way of eating. I was eating cheese? What?
  5. I believe in the ketogenic lifestyle. I still have clients that are following this way of eating, and having amazing success. It works…ESPECIALLY for those who have PCOS, excess body fat, insulin resistance issues, are pre diabetic, etc.
  6. Following a keto way of eating is an ALL in situation. If you want this to work for you, you have to be all in. In order to keep your insulin levels down, & ketones up, you can’t cheat all the time. It just doesn’t work that way.

So…all of this being said…why did I stop eating this way? Well, let me tell you…

Continue Reading Here…

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