Wednesday, February 24, 2010
Tuesday, February 23, 2010
Because 44 days ago I thought Jillian Michaels was the toughest trainer out there. Apparently there are many trainers that wear that moniker!
This pushing of my body, this intensity that I am working out at, this willingness to say "Yes!" and not "Really?" has opened up my eyes and I am having some major epiphanies.
Back in the old days, in my single lady days, I used to go to all sorts of classes and I would run and boot camp and pole dance- I would get totally inspired and motivated by fitness because it was a great distractor and occupier of time. When I was single, I would get super fit.
Then I meet someone, get cozy, and I gain some weight. Not a lot, but enough where I was like, "Huh?", and ponder why I wasn't where I used to be.
With moving in with my boyfriend this past June, I realized I had adopted that same mentality. I didn't want to work out in front of him because what if he thought I looked silly? Or he found out that I sweat? I quickly got over that because I like working out and had to get over this sudden shyness. I started working out again, I started this blog, I started the studying for my ACE certification, I started my Twitter account. I met all my blog friends and forum friends; People that encouraged me to get accountable. I felt I needed to push myself to be an example for those folks, to show them what was possible.
Through the Celebrate Weight Loss challenges, I started to push the limits to what I thought that I could do. Then I started watching all the infomercials for Insanity and I thought maybe that was the challenge that I needed to get the scale moving.
And I was right. The intenSati Warrior Challenge got me into the positive frame of mind to do this hard work, and Shaun T keeps telling me to dig deeper and really push myself beyond the boundaries that I have set for myself.
That is when the light bulb went off. I didn't lose weight because I was single! I lost weight because I pushed myself harder than I used to. When I pushed myself, I got the results that I wanted. Now I am seeing the results that I want in the mirror. My body feels strong, graceful, and powerful. I now know that this is the level that I need to be working out at, and I have already started to plan my workout regime for after the Insanity plan is over based on the structure of these workouts.
With careful planning and renewed dedication, I know that I can keep it up and not back track. I have even found a couple of bikinis- BIKINIS!- that I want to purchase and really wear in public. I am onto week 2 of the second month! Exhausted, but insane.
Friday, February 19, 2010
Are you listening Bobby Brown? Bobby B!?!
This weekend's activities start with some water activities, much to Bad Girl Taneesha's dismay. Number 1, she can't swim and number 2, she is wearing a weave and can't get it wet. The challenge is as follows: the teams must paddle across a lake to a wooden raft. The raft has a military guy that is preventing the teams from rescuing a dummy that is attached to a chair. They have to get the dummy into the raft and get back to the shore. Then they have to drag the raft across the beach while drill Sergeant Harvey blasts them with a high power water cannon.
Sounds easy enough.
Sebastian pulled his groin during last week's gut checker and Shar is still suffering from falling on her back during the obstacle course, so they get to sit out. Since the red team won last week, team captain Jay decides that their team will go second so they can strategize during the blue team's turn. Jay is confident that they will rock this challenge because Nicole has a lot of water experience from being on Baywatch. I can't tell if he is kidding or not.
The blue team's Taneesha, Kevin, and Kaycee paddle out to the raft with little issue. Taneesha stays in the raft because she is afraid of the water, and Kevin and Kaycee are left to wrestle with the military guy and the dummy. When they get back to the shore, Harvey turns the water cannon on them and Kevin loses his pants and exposes his butt while Taneesha wails, "I'm from Brooklyn! I'm from Brooklyn!" to try and get Harvey to turn down the juice.
Then the red team's Bobby, Jay, and Nicole race their dingie out to the raft quickly. You think they have the advantage: they conspired to put the entire chair and dummy into the raft and then throw the chair overboard. What they forgot to do was untie the chair from the dummy, and dragged the chair through the water while Jay repeatedly hit Nicole in the head with his oar. When it is their turn to get the water cannon, Bobby's pants fall off instead.
Harvey reveals the results: red team beat the blue team by 25 seconds. Taneesha votes herself the dead weight since she wouldn't get out of the raft, and Harvey puts her to work. She has to build 50 sandbags and then carry them across the beach. The other team members get to sit and relax while she works. It is funny.
That evening, the teams gather round the old bonfire with their life coach Rhonda. She has asked each team member to bring something from their past that they are going to leave behind.
Kevin: size 40 inch Dickies that he bought because it was easier to buy a larger size than to lose the weight.
Nicole: a tabloid that has photos of her being heavy in a bikini. She wants to not give them any more cannon fodder.
Bobby: some crazy sequined "unhealthy" pants. He says they represent the time in his life when he was an addict. "You know I had to be high to buy these." He states that he is three years sober. Really.
Taneesha: a chain that she was wearing when she was arrested. She found out her boyfriend slept with her best friend and got her pregnant. She was arrested for freaking out on them- and to show how unstable she truly is, she starts screaming like a crazy person and running down the beach.
Jay: a really long black scarf. He says this item represents him hiding from life. He is not comfortable being gay, or masculine. He is hiding behind glasses, scarves, and his fat. And he doesn't want to hide anymore.
Kaycee: a pair a gym shorts. They were the shorts she was wearing when she found out she weighed 200 pounds.
Sebastian: a pair of jeans. He calls them his lazy jeans.
Shar: a waist cincher. She says she has been using it for all the stuff she has been holding in- and she doesn't want to hold anything in any more.
The next day the "celebrities" get to work out with Sensei Peter, a samurai expert who teaches them how to cut up watermelons with swords instead of smashing them like Gallager.
That night at dinner, Bobby Brown starts drinking and gets SMASHED. Like Gallager? Not sure. But apparently sober means sober from crack. Not from alcohol.
Then it is time for the week 2 weigh in. How have these "celebs" been doing? Dr. Ian has instructed the "celebrities" to keep a food journal during their time away. Some followed it to the letter and the results show that. And others?
Bobby: Last week: 199 lbs Today: 198 lbs Goal: 3 lbs Total Loss: 1 lb Next week's goal: 5 lbs
Kaycee: Last week: 196 lbs Today: 193 lbs Goal: 4 lbs Total Loss: 3 Next week's goal: 4 lbs
Nicole: Last week: 130 lbs Today: 127 lbs Goal: 3 lbs Total Loss: 3 lbs Next week's goal: 3 lbs
Jay: Last week: 258 lbs Today: 251 lbs Goal: 4 lbs Total Loss: 7 lbs Next week's goal: 4 lbs
Sebastian: Last week: 223 lbs Today: 219 lbs Goal: 4 lbs Total Loss: 4 lbs Next week's goal: 4 lbs
Shar: Last week: 146 lbs Today: 143 lbs Goal: 3 lbs. Total Loss: 3 lbs. Next week's goal: 3 lbs
Kevin: Last week: 232 lbs Today: 226 lbs Goal: 5 lbs Total Loss: 6 lbs Next week's goal: 4 lbs
Thursday, February 18, 2010
I just wanted to check in. Hi! How are you? Me? I am doing pretty good. . . Been working a lot. Still on my first week of my second month of Insanity. And it is TOUGH. Can't wait to post new progression photos of me so you can see how amazing this program is! I still hate winter and can't wait for spring.
Hopefully, the wireless situation will be fixed soon! Otherwise, it's off to my friendly neighborhood coffee shop. In the meantime, hope all is well!
- Posted using BlogPress from my iPhone
Monday, February 15, 2010
Have I mentioned I am very blessed? I AM!
Today marked the beginning of month 2 in the Insanity rotation. I had to complete my third Fit Test and then do a new workout, Max Interval Circuit. Folks, I don't think I have ever worked out so hard in my life. It was twice as long as month 1's workouts and there were some combinations in there I didn't think I could do.
For example. . .one exercise was ski ab jumps in plank, followed by jumping push ups, followed by in and outs, followed by oblique push ups. I didn't even know I could do an oblique push up!
Here are the results of my Fit Test:
Switch Kicks: Day 1- 120 Day 15- 118 Day 36- 148
Power Jacks: Day 1- 56 Day 15- 53 Day 36- 62
Power Knees: Day 1- 102 Day 15- 110 Day 36- 114
Power Jumps: Day 1- 35 Day 15- 32 Day 36- 40
Globe Jumps: Day 1- 10 Day 15- 11 Day 36- 13
Suicide Jumps: Day 1- 18 Day 15- 19 Day 36- 22
Push-Up Jacks: Day 1- 30 Day 15- 34 Day 36- 45
Low Plank Oblique: Day 1- 55 Day 15- 74 Day 36- 78
I was amazed at how my progress has jumped! I will take photos tomorrow and make sure to show you what I'm seeing in the mirror. It is really blowing my mind. I'm also going to start up the C25K program again. I had to quit because of starting intenSati at the same time as Insanity- I'm crazy, but I'm not that crazy.
Let's get it on!
Friday, February 12, 2010
One of my favorite websites is www.25tuesdays.com, a site that gives awesome deals on spa and salon services every Tuesday starting at $25. The good folks of the site contacted me and asked if I would like to try out one of their deals early and write a review that would be featured on their site.
Uh, yeah. Free massage! The gods of relaxation were smiling on me.
My massage was at Fine Living New York Ayurvedic massage, located off of 14th street and 7th avenue here in Manhattan. It is a tiny boutique space- it couldn't have had more than 3 treatment rooms- but it was so warm and cozy and inviting I was instantly at ease.
The owner offered me hot tea while I filled out a form that determned what my Dosha was-Vata, Pitta, and Kapha, which are composed of five basic elements: air, space, fire, water, and earth. I was a mix of all three.
Based on that information, the practioner created a custom Abhayanga massage that consisted of oils and different strokes- and no, Willis didn't need to know what I was talkin' about. It was awesome!
As a workout enthusiast, the Ayurveda concepts and practice are like a yoga session without the yoga. I felt long, lean and relaxed after my hour was done.
I highly recommend Fine Living Ayurvedic. It's clean, the staff is polite, and their services are great and reasonably priced! Check out www.25tuesdays.com this week to try it out!
- Posted using BlogPress from my iPhone
Thursday, February 11, 2010
I'm still in recovery with Insanity (sorry, just was watching Celebrity Rehab) and I feel myself getting stronger every day. I'm not the only one who is noticing- my boyfriend commented on my obliques being more pronounced. And during my bloaty lady time! That's a huge accomplishment.
If you are inspired to workout now, here is a link for some fabulous yoga poses you can do anytime, anywhere- and right now! Happy Thursday!!!
Tuesday, February 9, 2010
I am into my mid Insanity recovery week and it feels goooooooooood! I do the same workout every day until Saturday- Core Cardio and Balance. Favorite part? Shaun T keeps telling me to take it easy, to rest my muscles! No tuck jumps!
After this week I have another month of Insanity, and then it is time to try something new! But next week I shall be back at the Insanity and into my marathon training.
OH! Check in! I weighed and measured yesterday after intenSati was over, and I wanted to share that I am down 2 pounds, 2 inches off waist, 2.5 inches off hips, 1 inch off chest, gained almost 1/2 an inch in biceps, and down 1/2 an inch in both thighs since the 11th of January. Holler at your girl.
The teams are unplugged from their Top Gun breathing apparatus and told by Ali the news about Miggy. Then she takes them outside for some more news- the yellow and blue teams are back on the ranch.
As we all remember, Bob and Jillian hid in the bushes and told the yellow and blue teams that it wasn't over yet- they would return to the ranch in one month's time to weigh in. Whichever team loses the greatest amount of weight gets to stay and compete.
Yellow and Blue look great and eager and ready to weigh in. But first. . .they get a personal last chance workout with Bob and Jillian. It's a "rite of passage" for each contestant, according to Bob. It's super intense, and of course they push themselves way further than they ever did at home. And everyone is surprised that they could push themselves so hard! Then it is right to the scale.
TWIST: Ali informs the contestants that not only will the team with the greatest weight loss get to stay on the ranch, but they also get immunity AND they get the only vote at the elimination ceremony. PERKS.
"God bless this game,"Jillian sighs. The weigh in results:
Cherita and Vicky- 24 pounds lost and 39 pounds lost
Sunshine and O'Neal- 25 pounds lost and 51 pounds lost
Yellow team wins! The blue team is going home, but they are confident that they will be able to further continue their journey at home.
Workout time! Bob and Jillian load their mind bullets into their mind guns and get started on Melissa and Daris. Melissa and Bob work one on one, and Bob is making it HARD for her. She cries. And cries. And screams like she is giving birth. What she has given birth to is Bob's new found respect for her because she didn't throw last week's weigh in, even with immunity. Jillian focuses on why Daris isn't bringing in the high numbers he should be bringing in. He is having major esteem issues, still thinking of himself as the funny fat guy. Jillian suggests he call himself the guy who lost 51 pounds in four weeks guy. Not as catchy, but I think it's more fitting.
PLUG #1- Jenni-O Chili time! The yellow team is quickly inducted into the world of semi-scripted commercials. Sunshine gives a brief monologue about why she loves stew during the winter, and Bob suggests using Jenni-O turkey to make chili. "Aren't you comforted?" he asks.
Then it is time for the CHALLENGE! In honor of the Superbowl, the contestants will choose one member of their team to hit tackle dummies back and forth until they reach 1,000. The winner will receive immunity, and the loser will receive a 2 pound disadvantage.
White Knight Mike gets into an Olivia Newton John groove, and uses his disco skills and massive reach to win the challenge. Poor tiny Sherry from the pink team loses and earns the disadvantage.
Back at the ranch, Miggy returns from the hospital, filled with saline and a hole where her appendix once was. The only exercise she is approved to do is walking. She walks 13 miles the day AFTER she has surgery. This lady is a machine. Apparently losing your daughter and your appendix will not slow a sassy Latina down.
PLUG #2- Stephanie and Sam are hungry. What to eat? How about Yoplait smoothies? Bob hears a package being opened and like a dog with a bag of dog food pops into the kitchen to make sure that the plug is going "smoothie". HA! That was a good one. :)
LAST CHANCE WORKOUT is called jab jump and bounce! John is out of the pool and back in the gym, and Bob offers these prophetic words, "I have a feeling John's gonna blow up the scale this week!"
Jillian takes aim at Ashley and gets into her head when she catches her slowly walking on the treadmill even with the 2 pound disadvantage looming over her head. Turns out that Ashley has some serious daddy issues: her father, who was very negative about Ashley's weight, died of cancer and she wasn't there until it was too late. Jillian allows her to unburden herself, but will it be enough to turn things around at the weigh in?
Before the weigh in, O'Neal gives Sunshine a lesson in crushing the other opponents, and then it is time to see who will persevere for another week.
Sunshine and O'Neal: 5 pounds lost and 5 pounds lost
Mike: 13 pounds lost
Ashley and Sherry: 9 pounds lost and 6 pounds lost (2 pound disadvantage)
Melissa and Lance: 5 pounds lost and 4 pounds lost
"I am disappointed in Lance. I am!" Melissa exclaims.
Daris and Cheryl: 12 pounds lost and 3 pounds lost
Stephanie: 5 pounds lost
Sam and Koli: 10 pounds lost and 6 pounds lost
Andrea and Darrell: 5 pounds lost and 8 pounds lost
Miggy: 5 pounds lost
John: 6 pounds lost
Unfortunately, John needed to lose 7 pounds to stay in the game. And since he is not in a team, the yellow team didn't need to have a vote. John is gone, and so is the brown team.
At the reveal, John has lost a total of 104 pounds, and has discovered that he loves Ji Jitsu. He is kicking ass and he is taking names.
Next episode is about the Olympics- timely!- and 2 contestants will be eliminated. BUM BUM BUM.
Sunday, February 7, 2010
www.satilife.com and www.patriciamoreno.com
Check them out!
My present today for completing the challenge was this awesome shirt that says "If not now, when? 2010!" which was the chant that we said on the first day of the challenge.
It means a lot to have this shirt and the feeling that I was inducted into a little society of warriors! This challenge changed my whole outlook on what I was going to do this year. No more complaining, no more excuses, only saying yes! I am actually really really really excited about getting my ACE certification and being on my way in the fitness career I have always wanted. And eventually, I will make being an intenSati Leader apart of that journey.
But today is today, and after the close of the challenge I headed home and did my Insanity Plyometric Cardio Circuit with a new found sense of energy (where does it come from?) and said goodbye to Month ONE!
Recovery week this week and then onto month two! The warrior in me sees and bows to the warrior in you!
Namaste. . .
Saturday, February 6, 2010
When I was in junior high, I used to love going to the school dances. I was REALLY into head banging. I had long hair and I loved to flip it all around all crazy to whatever music was on. The next morning I would wake up and my neck would be so sore!
Yesterday's danceSati had this particular move where I whipped my head from side to side. As I said in my blog, I was pushing myself as hard as I could. And this morning I woke up and wouldn't you know that my neck was sore? No Nirvana or Pearl Jam required.
And since I took my rest day yesterday, I had Pure Cardio and Cardio Abs waiting for me today. CARDIO ABS! So, I used the heating pad on my neck and the knot I have in my left lat (I know, I am a hot mess), took some ibuprofen, drank a lot of fluid and a big glass of milk, and decided to take today as an opportunity to really gauge my form and do each exercise to the best of my ability.
The point is to be safe and smart- don't push yourself to the point of pain, but rather, use the workout as a way to loosen the muscles and get up a nice sweat. I would rather do that then give up and throw in the towel any day.
Friday, February 5, 2010
I keep thinking about what Patricia said in strengthSati a couple of weeks ago: you have to try and push yourself as hard as you can. No drama- if you can do it, great. If not, it's not a big deal. At least you tried. I now have her voice in the back of my head whenever I am doing any activity and I honestly ask myself: am I pushing myself as hard as I can?
It's a whole new way to not be complacent.
However, in my attempt to be a super bad ass, I was super exhausted and decided to have my Insanity rest day today instead of Sunday. That way I am all geared up for the weekend and for the big finale of intenSati on Sunday.
Thursday, February 4, 2010
Yesterday I did Plyometric Cardio Circuit and today I did Cardio Recovery in my Insanity rotation. And I drank all my water for my intenSati challenge.
What is hard is getting myself to do BOTH workouts on the same days. I never knew that intenSati was going to be such a tough cardio challenge, and then to add that on top of Insanity was going to be such a true physical challenge.
I am proud to be able to have the well being, health, and strength to do both activities. But I am really pushing myself as hard as I can and I am a little relieved that one of my challenges ends of Sunday so I don't completely burn out. Whew.
I've said my peace. Now off!
Tuesday, February 2, 2010
Today I rewarded myself for all my hard work today (Cardio Strength and Resistance with Insanity) and all the water I drank for intenSati up to this point with an amazing Ayurveda massage.
OH GOD. It felt so NICE! You punish the body and then you reward the body. Okay, I don't think working out is a punishment and is it's own greatest reward, but getting a massage sure feels nicer. And I didn't sweat as much.
Mike's headband color this week: White
How much Daris' hair weighs: 7 pounds
Weirdest commercial: Mascara ad that claims skinny lashes are bad- was this targeted at the audience that sees skinny as good?
Quote of the Week: "With great power comes great responsibility." -Ali
Number of times she said it: 4 1/2
Is it really ONLY week 4? I feel like there has been so much drama that we are much much further into this season than just week 4. I have to remind myself that this show is about weight LOSS, not throwing weigh ins or lying or Gossip Girl.
A pop challenge starts the episode. Ali tells the contestants that they have to run around the ranch's presidential mile, grab a key card from a display of key cards, run back, and put the key card in a reader. The reader will then give a green check and the team will get a point, or the reader will give a red X and the team will get no points. Whichever team gets three green checks first wins immunity.
Guess who wins? Yup. The Red team. Once again we have to watch them dance around and hug each other and we know that they are stuck here another week. ANOTHER WEEK. Blurgh.
With their win comes GREAT RESPONSIBILITY: they have three different handicaps to hand three different teams.
1.) No access to gym: Goes to John, who spends most of his time in the pool anyway.
2.) No elimination vote: Goes to Mike, who might be angry at everyone for telling him he is lazy.
3.) 2-pound disadvantage: Goes to Green Miggy and Migdalia, because. . .they had a really bad week last week and the Red team has a death wish.
You can tell by the Green team's warm smiles and open arms that they are totally cool with this decision.
Bob and Jillian are let in on the immunity issue, and Bob feels he needs to clear the air. So, he goes and talks to Lance and Melissa together and they like totally mad at each other and then Bob says let's try to be friends and Lance and Melissa are like okay and then Bob takes Melissa to lunge and then yoga so Lance goes with Jillian and Jillian talks to him about Melissa and Lance is like I totally hate you right now and Jillian is like fine and Lance is like whatever we aren't going to work out with you anymore and Jillian's like cool that and then Jillian goes and talks to Bob and says guess what the red team is your deal now and Bob is like what and then he tells Melissa to go talk to Jillian and Melissa is like you called me a liar and Jillian is like you are and Melissa is like I swear to Buddha and my third grade teacher that I didn't lie and Jillian is like let's agree to disagree. And then Brenda and Dylan FINALLY break up for good.
BREATHE. I think that covers it all. In a shockingly creepy plug for the Biggest Loser swap book, Melissa and Lance decide in bed that they should quit trying to fool everyone on the planet and they should work out with both Jillian and Bob. How this ties into them being in bed is still a mystery.
Then it's challenge time! Ali in her Tool Time Pam Anderson get up tells the team that they have to pull their window washer carts 120 feet in the air. Whoever gets there first wins calls to home for themselves and three other teams.
Red ALMOST wins this one, but the graycious Gray team wins, and then gives calls to the Red team (WHAT?), the Green team (WHAT?), and the Brown team. I guess Grey is protecting themselves from Green's switchblades and Red's craziness. Brown is just cool, I guess.
Bob then takes the players to a romantic lunch at Subway, and then it is on to the last chance workout, which starts across the street from Subway on a hill on the side of the road. The teams huff and puff their way up and down the hill, where Jill is waiting with not a pail of water, but wheelbarrows, kettlebells, and rocks for the second half of the last chance workout. I'm shocked that no one put an eye out.
"Let there be no yelling tonight," decrees Red team Melissa as they head into the FINAL WEIGH IN. Since they had immunity, will Melissa try to be sneaky and hold on to her weight for another week?
Melissa and Lance: 11 pounds lost and 6 pounds lost
"I can't game play!" she exclaims. BARF.
Mike: 15 pounds lost
Andrea and Darrell: 5 pounds lost and 10 pounds lost
Cheryl and Daris: 6 pounds lost and 6 pounds lost
Ashley and Sherry: 7 pounds lost and 4 pounds lost
John: 10 pounds lost
Sam and Koli: 14 pounds lost and 12 pounds lost
Stephanie: 6 pounds lost
Migdalia and Miggy: 4 pounds lost and 1 pound lost (and the 2 pound disadvantage)
Melissa smiles and says, "Hey Ali. Just so we're emphatically clear, 2 pounds didn't mean BLEEP tonight." Wow. She has death wish! Green gets all no you didn't, and Miggy tells Migdalia not to cry (of course) and at the dance for your life portion of the show, Migdalia tells everyone she wants to go home. Miggy wins! She gets to stay and Migdalia doesn't have to pretend she wants to be on the ranch anymore.
At the reveal, we see that Migdalia is still pretty heavy. But she is smiling a little more. And maybe without her mom around she will learn to open up and accept the help that is being offered to her. We'll check at the finale if she makes it to 140. . .
Monday, February 1, 2010
After the intenSati weekend I had, I was a little tired and a little grumpy to bring it with Insanity today. Especially when I saw what the title was: Pure Cardio AND Cardio Abs. CARDIO ABS! Lord. Where will I muster the courage? THE COURAGE?!?
I had to reflect upon my lessons from Sunday. I took intenSati with a new instructor, Erika (here is her twitter feed) who is amazing and inspiring. The class was HUGE and had maybe a million people in it. The energy was through the roof! I honestly don't know how I get this sweaty. I mean, I could feel the sweat dripping off of my chin onto the front of my shirt. GROSS! But kind of cool, too. I like it when I am that into something.
Then it was time to towel off and change for the Leadership Workshop that was hosted by Patricia Moreno and her friend and president of the Handel Group Laurie Gerber. Laurie is super adorable and ambitious and wants to save the world! One life coaching at a time.
I wish I had all night to tell you how much I learned from taking this class and how I can't wait to have more cash-o-la to take life coaching- because I can see how beneficial it can be and I want to shout it from the rooftops! But I actually have plans this evening and I have to cut it short.
I wanted to leave you with Laurie's tips on being a leader- they are amazing!
1.) A leader has clear vision- they have their vision locked in.
2.) A leader walks the talk.
3.) A leader's vision is all for the world and is connected to that.
4.) A leader puts themselves through hell PUBLICLY.
5.) A leader has courage.
6.) A leader can keep track of their mind.
Can you identify yourself in these steps? Can you see yourself being a leader?
Of course you are. :) So I sucked it up and did the Cardio Abs. And it was good.
If you are interested in learning more about the Handel Group, click here. More about intenSati? Click here. Wanna rock Insanity? Click here.