A few cardio workouts I love!! <3

Hi guys!!! It’s been way too long since I have written!! Hope you are all doing well!!! <3

I wanted to share a few cardio workouts I learned on the ranch from Brett & Jillian so you can try them at home!! I posted Brett’s treadmill workout a while ago on my FB & everyone LOVED it!!! It’s VERY brutal, but it’s a great sweat and you will love it when you’re done!! Here  it is!

 

BRETT’S TREADMILL WORKOUT!:

Warm up in any way you usually do (I walk at a 12 incline at 3.0 for 5 minutes)
-5 sets of jogging intervals! 2 minutes on, 1 minute off
2 minutes on run at a fast jog/slow run (I run at a 7.5-8.0)
… 1 minute of walking at a very slow pace (2.0-2.5)
Do that 5 times for a total of 15 minutes
THEN
-6 sets of sprint intervals! 30 seconds on, 30 seconds off
30 seconds at a full out sprint (I do these at a 10.0-11.0 depending on the day)
30 seconds walking at a very slow pace (2.0-2.5)
Do that 6 times for a total of 6 minutes
THEN
-Jog a half mile at your own pace (I usually do it at a 6.5)
THEN
Cool down! Walk it out at your own pace.

This treadmill workout is usually about 30-35 minutes of a VERY intense, but awesome workout!! When we were on the ranch, Brett had Justin & I do it TWO times in a row! YIKES! haha…I still do it today & it’s killer & I love it!

ALSO…PLEASEEEE realize that the speeds I posted are just MY speeds (because some of you asked), but you do NOT have to run at those speeds. If you can’t run at all, modify it into a walking interval treadmill workout. There are always ways to modify. You can add an incline to your walk as well which is a GREAT burn & great sweat…along with your butt thanking you later too!!! The most important part of it is that you get your heart rate up high & bring it back down over and over again. That will get you the best calorie burn & you will burn the most fat!

 

The next workout that is also quick & brutal is Jillian’s Stairmaster workout!!! It might not seem that bad when you hear it…but try it and you will be dying…in a good way!!! Here it is!:

Warm up at a level 5 to 10  for 5 minutes to get the blood flowing

20 second intervals!! 20 on, 20 off (not doing anything…not even a slow step)

20 seconds on at a LEVEL 20
20 seconds off//paused
Do this 20 TIMES!!

It’s a very quick workout and you should be able to get it done in about 30 minutes as well!!! Don’t judge before you try! Level 20 is no joke and you will basically be runnning up the stairs!

Remember that you can modify this!!!! If you are just starting to workout, DON’T TRY TO DO THIS!!! You can modify it at lower levels and build yourself up to this workout!

 

Best of luck to ALL of you on this!!! I think you will love these workouts & let me know if you try them & what you think!!!!! And of course, thank you to Brett Hoebel & Jillian Michaels for kicking my ass at the ranch during these workouts so I could come and share them with you all!!!

xoxoxo

Court <3

Biggest Loser Ranch Grocery List!!! :)

Hey guys!!! So I posted on my FB that I wanted to share the ranch grocery list with you all!! E-mailing it out to EVERYONE is just too time consuming, so I hope this helps and everyone who wanted to receive it, does!!!! This should be very helpful!

TJ stands for Trader Joe’s and WF stands for Whole Foods. Of course, if you don’t have these stores near you (we don’t here in NW Indiana!), you can find almost all of these products at a local grocery store OR online!!!!

PLEASE REALIZE that this is very much common sense for a lot of you, but as you see…living a healthy lifestyle is NOT hard. These things are so simple to find and prepare, but sometimes we forget how simple it can really be! I hope this is a good reminder!

Also, PLEASE REALIZE that the items that say “organic only please” DO NOTTTT have to be organic! They had to be for us at the ranch b/c we were on a VERYYYY strict diet for a very competative weight loss show. For everyday life, you do NOT HAAAVE to buy organic! It’s more so to keep any pesticides out of your system if possible. BUT any fruit or vegetable will do…please realize this!!! You certainly do not have to spend more $ to eat and live a HEALTHY lifestyle. I would recommend organic if possible, but surely not necessary!  

Best of luck to ALL of you and congrats for taking the first or next step in your journey to better health!!!

LOVE YOU ALL! <3

Biggest Loser Ranch Grocery List

Motivation 101! :)

I swear, one of the number 1 questions I get in some way, shape, or form is, “How do I stay motivated?!” And everytime I see it, I think to myself, “IT’S ALL IN YOUR MIND!!!” That’s basically my answer for almost everything because it’s nothing but the truth.

First and foremost, you must know that being on a show, world class trainers, working out 6-10 hours a day, or any other crazy things that I may or may not have had the priviledge of doing the past 9 months DID NOT change me or get me to where I am today. YES, those things definitely helped in the process, but that’s not what ultimately got me started or got me to where I am today. It all starts & ends with you mind and you HAVE to realize that when going through a weight loss journey, or ANY journey in life.

I can, however, try to give you as many tips as possible to help you stay motivated! I will list them below, but check out the video blog that goes more in depth!! There are only a few simple tips that I think can really help in the long run!!

1 – Set goals: Know what you are fighting for every single day & make sure those things are your top priority! It’ll be easier to get through what you need to get through, even through the hardest of times! You can write them down if it makes it easier for you too!! Always, always, always fight for what you want most in your life!!

2 – Be accountable! Workout with a friend!: You have to be accountable to yourself, first & foremost, but it’s always great to have a partner in crime!! Get a friend, family member, co-worker, neighbor, cousin, aunt, uncle, SOMEONE that has the same goal as you & work WITH them daily. Cook together, exercise together, TALK about any issues you may be having. On your hard days, maybe they can help you get through & vice versa! I had my dad to workout w/ at 6 am every single morning before I went on the ranch. I explain more in the video! 

3 – Food Journal: If you are struggling with the numbers on the scale but feel like you are doing everything you possibly can, try food journaling if you aren’t yet! GUARENTEE you will see results from this!

4 – Take photos: Taking weekly or even monthly photos will help you in the long run! Sometimes, the number on the scale won’t move at all, but you will be losing inches & look physically different, which will help you stay on the right track mentally!

5 – Get the music pumpin’!: Get a great playlist of music, books on tape, or your fav. TV show to take to the gym with you! TRUST ME, it makes working out so much better & easier!! You will LOVE this!!! 

6 – Pedometer: One of the best ways I kept myself accountable before I was on the show was keeping track of my steps! Try to beat your step count each & every single day. It helps, I promise! You can get a cheap pedometer at your local Walmart!

7 – One CHOICE at a time: Take your journey choice by choice & although this is about the big picture at the end, don’t freak yourself out with a daunting task of losing X amount of pounds.When I started my journey, I needed to lose 250 pounds & that is why I failed so many times because I looked at it like that. The task was unbelievably daunting. But when you change your mindset to one CHOICE at a time…one POUND at a time…trust me, you can do it!! If I can do it, anyone can. Period. 

Hope these few little tips help you!!! Best of luck to you all and know that I am ALWAYS on your side!!!! Keep smiling & you can get through anything!

Yours in health,

Court 

A Quote From One Of My Heroes! :)

I posted this on facebook a few months ago & I just re-read it & wanted to share with you all!!! ALSO…I get to meet Ruby soon!!!! Stay tuned for details & also for pictures!! Can’t WAIT!!!!!!….Enjoy!!  

Today I was taking a break from this crazy thing that I call life these days & I sat down to read for a little extra motivation & inspiration. I decided to read one of my heros – Ruby Gettinger – books about the losses & gains in her life over the span of her weight loss journey so far. I find her to be SO inspiring & she reminds me a LOT of myself in many ways!!!! When I read this excerpt in the book, I cried my eyes out because what she is saying is SO true…I just had to share this because  I feel the same way & maybe some of you do too!!! –

“Sometimes I wonder what I might say if God came to me tomorrow & asked, “If you could go back in time & I could make you fat or small…what would you choose?” Well, the answer just struck me and I know it to be true. I would say I’d rather be the same, Lord. I choose big. I know that sounds crazy beause I am spending every second of my life fighting to get small. But I truly believe being overweight has made me a better person. It has let me sit back and observe things, see people for what they are. It has made me not take things for granted; I appreciate every single thing in lifeso much because of it. Really I do. I see beauty all around me because I have had to sit out on the sidelines for so long. It’s a hardship, yes, but the view from those sidelines is also beautiful. Most people are too busy running around, never taking the time to stop, think, or feel. I do. I have. And it’s because of my size that I have done this. I don’t judge people; I love them unconditionally because I try to see what’s beyond their shell. Walking in the shoes I’ve walked in has made me a better human being. So yes, God, I thank YOU for giving me this challenge & this gift. I don’t see it as a curse like some people might. I see it as a BLESSING. It is good to have been where I have been, good to be where I am now, and good to be going where I know I’m headed. Plain & simple — it’s good to be ME!” —-R.G.

Love her! She is gorgeous inside & out!

Please take the time to think about what she has said. This sounds like something that HAS and WILL come out of my mouth. I feel the same way. I would never go back and change who I am. I am so happy to be who I am – all the ups & downs!! I will continue to fight EVERY SINGLE DAY to be the best version of myself…the best Courtney. I am truly blessed & will never, ever take that for granted!!!

Thanks for reading – I hope you love this as much as I do! Never forget to keep on fighting & LIVING for YOU!!!!!!!!!

xoxoxoxoxo

Courtney

Confidence & Loving YOURSELF :)

Hey all!!!

So, I decided that video blogging is SO MUCH FUN!!! And I want to do more of it! I’ve decided to take all of your questions that you’ve asked & I’ve been jotting them down & I want to answer all of them or at least most of them! There will be days that I answer 20 questions and days that I answer 1! Just depends on the time I have, how long it takes to answer each question, & what all needs to be said! I think this will be so fun!! I want to answer ANYTHING you guys have to ask! Whether it’s about weight loss, relationships, The Biggest Loser, life, love, friends, family…whatever it is! Just ask away & I will keep the videos coming!!

Today’s question is coming from twitter & it’s just ONE question! I think it’s very important to touch on it. The question was as follows:

“Advice on gaining confidence to find love post-weight loss? Losing the weight doesn’t solve all the “tough stuff” in life. I thought losing the weight would help me find a guy, but I’ve learned the weight had nothing to do with it.”

I answer how I feel about this situation in the video to watch it & let me know what you think!! REMEMBER that YOUUUU have to love YOU first & foremost. You won’t allow anyone else to fully love you if you don’t first. Also remember that some of the biggest struggles in life start & END with your mind! Change your mind today & your life will be different! Check the video out & let me know what you think!!! Love you guys so much! I’ll be making another video ASAP! Have a FABULOUS, HEALTHY, FUN weekend!!!!!

xoxoxoxo

Courtney

Week 6 of my Summer Challenge!!

Hello, lovlies!!!

The halfway point is here!!! Check out Week 6 of my summer challenge on www.dietsinreview.com brought to you by Wholly Guacamole! Speaking of them, this week’s challenge is a fun one! It’s to EAT WHOLLY GUACAMOLE! There are so many fun ways to implement it into your diet to replace high calorie, high fat  sauces and condiments like ranch dressing & mayo! Be creative and TELL US ABOUT IT!!! As always, one winner will be picked at the end of the week to receive a Diets In Review T-Shirt & FREE Wholly Guacamole!!!

Happy Eating this week people!!!! Hope you enjoy! AND REMEMBER — continue to implement the first 5 challenges into your days too. They are as follows:

1-Walking!

2-Eating your veggies

3-Hydrate!

4-Write down things you are proud of

5-SLEEP!

Love you all & THANK YOU for participating!!!!

http://content.bitsontherun.com/players/E2bf1xIn-Nmk1JSJ5.swf

 

xoxoxo

Court

Brachioplasty & Battle Wounds! :)

Good morning, loves!!!

Just wanted to share the video I made yesterday about my brachiplasty and showing you my BATTLE WOUNDS! I show one of my scars on my arm so ya’ll can see what it looks like & what to expect if you do choose to get skin removal surgery at some point! Sorry it’s so graphic, but let me know what you think! <3

Also, keep leaving me feedback on what you want to hear about next!!!

xoxoxoxo

Court

Small Steps! Start stepping TODAY!! <3

Hi again, darlins!!

So, I had my doctor’s appointment today & everything went GREAT!!! Dr. Grevious is very happy with how everything is turning out & is already talking about the next surgery! We’re not even 2 weeks out & I am feeling fabulous!! I got 3 of the 5 drains taken out, so I still have 2 hanging from me, BUT 2 is SOOOOO much better than 5!!! It sucks they couldn’t all come out yet, but for any to even come out this quickly is awesome! The incisions all look freaking amazing & I can’t wait to show you all pics of those SOON! He cleared me to drive because I’ve been off the pain medicine for 2 days now & I can also shower which is HUGE!!! You don’t even know how much you miss a dang FULL shower until you haven’t had one in a week! (ewww, gross, I know…but the honest truth! haha) As for everything else with surgery, I’m doing wonderfully yet again today & have no complaints! Loving the results so far & can’t wait to see where it all goes!!

Me SUPER excited to see my arms w/out the bandages on!! SO happy I no longer have flying wings//bingo arms//extra skin flapping in the wind!

 

What I really wanted to talk about tonight is not my surgery though. I have been getting SO SO SO many questions about how I started my journey LONG before being on The Biggest Loser & how I lost the weight I lost at home before learning what we all learned at the ranch. I guess when I was losing the weight beforehand, I didn’t really realize how many people TRULY have the same exact struggles as I do & have a hard time not only getting started, but STAYING motivated!

Let me start by saying that I totally understand what it feels like to be the girl who is so deep in a hole that you can’t get out of it. 18 months ago, I was 435 pounds, sitting in my room in my apartment on my bed with my friends, surrounded by footlong subs, pizza, chips, and sodas watching TV or studying, completely out of control of my body and what I was doing to it. I was slowly killing myself with food, but the saddest part is for the longest time, I didn’t even care that I was doing that. Or maybe it wasn’t that I didn’t care, but I surely was NOT conscious of what I was doing to myself. So trust me, I GET IT! I haven’t always been so mentally “there” like I am now. It was on the night of my 21st birthday that I FINALLY realized that I was slowly killing myself and the bottom line of it was if I didn’t change, I was going to die. Why had I not realized that so much sooner in my life? I don’t know. Why did I finally start to care now? Because I finally realized that if I fully set my mind to something, I could do it. I knew it was  HUGE feat to lose close to 25o pounds, but I had to try. I finally had the WILL for myself to try. So that night, I said I was going to start making small changes & never look back. My MIND had completely changed & I was READY!!!!

Sharon, Mama, & I on my 21st birthday. The night I decided to change my life!!! ((PS..who ARE those girls! Holy crap, right?!))

I started out very slowly…with first weening off of soda. I was drinking close to a 2 liter of REGULAR  soda a day and seriously just not caring at all about those empty calories. That first month, I lost close to 15 pounds ONLY from cutting all of that sugar from my life! Crazy huh?! That was small step number1. The second small step I knew would be very difficult. I wanted to start weening off of fast food. Not only was I addicted to fast food, but my friends and I (or just myself) would eat it at least 2 – 3 times a day when I was in college. (Sidenote: My first 2 years of college, I’m pretty sure I probably only cooked 1 or 2 meals!! So sad, but so very true.) Instead of eating it 3 times a day, I started the first week by weening it down to 2 times  a day, then 1, then eventually none & I started cooking healthy meals for myself at my apartment. Another month like that, and another10 pounds gone! I then decided to go pick up The Biggest Loser’s 30 Day Jump Start book. I was totally BL obsessed & always thought, “well if those guys can do it, so can I!” So of course I wanted to be inspired by the book! So I picked it up, followed it to the T for 30 days, and lost another 25 pounds!! BOOM…3 months down go by, I’m already down 50 pounds! That was small change number 3! I knew that those first 50 were gonna be the “easiest” 50 and I was going to have to figure out the whole exercise thing next. I knew that at still close to 400 pounds I wasn’t going to start off by running at an 8.0 on a treadmill. Just wasn’t realistic AT ALL. So I decided that any kind of moving would be better than none…small steps 4, 5, 6…etc. Also around that time, my mom WON a BodyMedia at a convention she was at & I was SOOOO excited to finally have one! I wore that thing religiously and more than watching my calories, I watched the amount of steps I was taking each day. At first it was overwhelming and I thought to myself, “Okay, I’m just gonna try to walk 5,000 steps today.” When I realized that was a piece of cake, I upped it. I kept upping it everyday for months. I would ALWAYS want to beat my record from the day before! I kind of beccame obsessive, but it was a good obsession to have! I walked, walked, walked, walked walked my ass off!!! I paced all of the time and rarely sat down. MOVING//WALKING is key!!!! I was still eating right & writing everything down I would eat. I was eating A LOT of fruits & vegetables (unlimited really), a lot of lean protein such as turkey, chicken breast, pork tenderloin, tilapia and ONLY drinking water. I drank nothing but water for a  good year! Small step! I then quickly realized that having a SCHEDULE was helpful. Small step! Having my meals planned out, having my workouts planned out, and just knowing what healthy things were going to be in my daily life really kept me going. I started going to the gym EVERY MORNING at 6am with my dad. It was great to have a workout buddy. We’d do cardio for a good 45 minutes and then I would do weight training 3 or 4 times  a week. I was just kinda going with the flow and getting workouts from the Biggest Loser website and such. Really, I just kept moving all day everyday. I definitely had my weak moments & had MANY slip ups!! MANY!! There’s no doubt about that. I would go a week or 2 w/being perfect with my food, but then go out and ruin it by eating fast food or overeating on something when I wasn’t even hungry. What I didn’t do was hold myself back from continuing on my journey, but what I did do was learn from my mistake, own it, and KEPT FIGHTING. By the time I knew it, I had lost over 100 pounds & I truly felt like I could take on the world. Do you see how all of the VERY SMALL STEPS added up??? The little things become one big thing if you just want it bad enough. And it was honestly EASY!!!! It took me 9 months to lose 112 pounds on my own at home!

Is that really me?? Yup....230 pounds ago. It's doable people!!!

Me! After losing the first 100 pounds!

So many people question me & wonder how the heck I did it. Well it’s right there. I took small steps the whole way!!! Yes, I was on a weight loss TV show & yes, on the show you do DRASTIC things to lose weight. But TRUST ME, that is not the only way. I feel like I have the best of both worlds because I was able to experience weight loss in two TOTALLY different ways, pretty much producing the same exact results!!! I lost 112 pounds at home on my own in 9 months and I lost 110 pounds on a weight loss television show in 9 months. So for anyone who says they can’t do it…PLEASE hear my story and KNOW that you can!!! – Believe in yourself, trust the process, and NEVER look back. Only move forward from here on out. Don’t let your mistakes hold you back anymore. Don’t let your MIND hold you back anymore. Nothing is stopping you BUT YOU. When you’re ready, you’ll know it and you will fight every damn day for yourself. You will cut the shit…you will cut the excuses and you will finally be LIVING!!!!

Like I said, I was that 435 pound girl living in a hole for 21 years, and now I’m the 22 year old girl out of that hole on the other side of things, but CONTINUING to fight every single day to stay out of that hole & be the best ME possible. There is never a finish line and I will continue to learn & grow by every single choice I make for the rest of my life. Will you join me in the fight?!

On the other side of it all

Good luck to all & remember that we are ALL IN THIS TOGETHER!!!!!!!!!!!!!!!!!

 

Love you all from the bottom of my heart!!!

Court <3

Skin Removal Surgery! 1 Week Post Op!

Hiiiiiiey everyone!!!

So it seems pretty crazy that this is my FIRST blog post! I feel like life has been SO CRAZY these past few months and I should have been blogging about ALL of it, but unfortunately I didn’t. Now that I’m 1 week and 2 days post op for my skin removal surgery, I feel like I finally have a moment to sit down and just BREATHE! And of course the first thing I wanted to do was post all about my life, including my surgery, for all of you! It’s been an absolutely crazy experience, but so worth it…!!

Okay, so as most of you know,  in the past year and a half, I have lost a massive amount of weight. Over 230 pounds to be exact! I think a lot of you know my story about all of that, and if not, I’ll post another blog about that, but in turn from that weight loss, I, of course, had a massive amount of extra skin. This extra skin isn’t just your little bit of skin on your arms or inner thighs that you want to get taken care of because of a “look” that you are going for. The skin that I had on my body was completely holding me back from accomplishing my ultimate goals in weight loss and other areas of life. It even held me back from getting to where I wanted to be for finale, etc. I am a pretty dang good runner, and the skin was not allowing me to run at my full potential. There are just so many reasons that I needed to get this skin issue taken care of so I could continue to better myself each & everyday!!! SO with that being said, on July 11, 2011, I got an abdominoplasty (tummy tuck) & a brachioplasty (arm skin) done by Dr. Mark Grevious out of Chicago. I will go into more detail about him & the hospital in another blog later on because I know some of you are curious! All I can say is that I am in COMPLETE amazement of how awesome he is. He did such a fantastic job and I am already saying that only one week out! 7 hours later & I’m a completely new woman!!!

Everyone keeps asking me about the pain! Of course that’s a huge question, especially for anyone who is thinking about getting the surgery done. I will say that YES, there is definitely pain that comes with this procedure of course, but it’s NOT as bad as I thought it would be. I have managed my pain very well with the pain medicine and also with just making sure I am not doing too much & following EVERYTHING the doctor is telling me. I would say that right now, I’m more uncomfortable than in pain. I’m sick of being “layed up” in bed and in my house in the middle of the summer, ya  know? BUT at the same time, I also know how incredibly worth it all of this is in the long run & just keep telling myself, “It’s only 6 weeks Courtney!”  You all know me…unable to sit still for long periods of time!! hehe. But I will say that the BEST moment that I’ve had since I started my weight loss journey a year and a half ago was just the other day when I was laying in bed looking down at my bruised up & scarred up body. (I’m mummified!!) I looked down and saw EVERYTHING straight down. My stomach is FLAT. My body is FLAT. I never, ever, EVER in a million years thought that I would be where I am today physically, mentally, and emotionally. I started crying immediately. I am so PROUD and seeing myself post surgery really put the final touches on it for me! I can’t even imagine what I’m going to be thinking when the drains aren’t hanging from me (praying that happens tomorrow) and I’m able to put on normal clothes and just feel like a NORMAL person for probably the first time in my life!! I know that probably sounds horrible, but it’s just the truth. I’ve lived my entire life as the fat girl and even when I lost all the weight I lost, I still had so much skin that I still felt like the fat girl. Here’s to a new beginning!!!! And that’s just what this is. This just the beginning. It SURELY is not a finish line…there is NEVER, EVER a finish line in my opinion. I will continue to better myself DAILY for the rest of my life!!!

This blog is seriously just a little TASTE of everything that’s been going on with me lately. It’s only one little part of the surgery blog that I want to write about, but I’ve been getting SO many questions about it so I hope this answered some of them! I also hope that you all know that THIS can be you someday too. All of the proud moments I’m having…all of the joy that I have in my life, all of the hardships I’ve overcome, all of the weight I’ve lost both physically & mentally, everything…it can be you too! YOU just have to want it. YOU just have to believe it. It may take you a while to change your body (if that’s what you want out of your life change) but it will only take you one split second to change your mind. When you do that, there is no looking back…I PROMISE!!!!! Believe in yourself ALWAYS & fight for you DAILY. You’ve got this, my darlings!!!!! We are all in this together…:)

My next blog will of course be much more “thought out” & not so random! I was just thinking of things off the top of my head that have happened in the past few days and wanted to jot them down for you all!! I’m still working on my blog so this is seriously just the rawest form of me you are going to get right now!

Much love to all of you! Please leave me your feedback & also let me know any ideas of future blogs you’d like me to write about!! ANYTHING goes!!

xoxoxoxo

Court

PS–The two biggest questions I’ve gotten since surgery are:

1- “So you’re totally in onederland after surgery then, RIGHT!?” – Well, considering they took 30+ pounds of skin off of me, I would say yes, probably. I don’t know right now because I’m filled with fluid and with drains hanging from my body, so I’m not about to step on a scale and see  some number that’s not even close to being accurate right now. I went into my surgery at 212 pounds, though. So I should be. BUT just for the record, I COULD CARE LESS ABOUT THAT. I don’t give a CRAP about numbers anymore! Numbers at this point are lame. I am going by the feeling that I have from the INSIDE OUT & I feel ABSOLUTELY FABULOUS. THAT is what I am going to measure my success by from now on. Of course it’ll be great to be in “onederland”, but I will be proud no matter what a stupid number on a scale says!!!

2- “When do we get to see pictures?! HURRY POST PICTURES.” – I have 5 drains hanging from my body and I was just pumped with mass amounts of fluids in the hospital, so I am, of course, not going to post pictures yet. The recovery period for this surgery is 4-6 weeks, so once I’m healed up and can put normal clothes on and not have drains hanging from me…you will see pics. Until then, please be patient! Thank you all!!!