Category

In-home workouts

Lessons From Having Just Completed 10,000 Pullups

By | Challenge, In-home workouts, Lowerbody toning, Mindset, Strength, Uncategorized

A few months back I wrote in this newsletter and posted on Facebook that 100 days from now I will have completed 10,000 pullups, 100 each day for 100 days. I am proud to say I completed this with near perfection.  The only slip up was one day I forgot and went to bed with 20 to go.  Waking up the next morning I realized it and did those plus that days 100.  ->-> Click here to watch my pullup video on my personal Facebook page <-<-

This in many ways was one of my toughest challenges I have ever put my body through.  It was so tough because of the grind of 100 consecutive days.  It didn’t matter if I was traveling, working 18 hours, had a nagging injury, or so on, I had to get it done. No excuses, I did it. Why… Because I try my best to live up to my word and my commitment, both to myself and to you.  I publicly put it out there to the world, which in turn gave me extra support and accountability.

On day 94, it was 9:30 at night and I was completely exhausted.  I hadn’t done any pullups and had no desire to do so.  Instead, I decided to take a 2 hour nap on the couch and wake up at 11:30 pm and do my 100.

I have had many trainers, clients and friends ask me how it was.  I will give you a few pros and cons.

2015-07-06_1150Cons:

  1. My lats (major pullup muscles) became severely overtrained starting around day 25 and never really recovered.  It became nearly impossible for me to raise my arms completely up because it felt like they were going to rip from the bone.  The first 10 pullups each day made me want to cry it hurt so bad.  This is why we trainers say don’t lift similar muscle groups on consecutive days.
  2. The daily grind of the challenge decreased my desire to lift and workout the rest of my body with weights.  I am embarrassed to admit it, but I hardly lifted during the three months.  I have trained hard in stair training and biking though during this time.
  3. I lost the joy of pullups because it became a chore and a burden.

2015-07-06_1149Pros:

  1. When starting the challenge I could do 14 pullups in a row at 190 lbs and 6’5.  I can now do 29 straight pullups at the age of 32.  A couple years ago, I trained hard in pullups and did 21, so I am blowing those numbers out of the water.
  2. It forced me to be extremely disciplined each day regarding the pullups.  I would have to seek it out and be very intentional.  It became a non-negotiable in my life to go to bed having done 100 pushups.  It became part of who I am.
  3. My back, biceps and grip are extremely strong right now, and despite the fact that I didn’t lift much else my body looks very fit and strong.

This experience has given me confidence that I can set a seemingly overwhelming goal for myself and achieve it.

Now it is your turn…

What goal or challenge would you like to set for yourself? ->-> Reply and let me know by clicking here and commenting on the video on Facebook. <-<-

People are asking me if I will continue doing a 100 pullups per day.  Definitely not, but I also don’t want to stop the momentum I have gained.  One idea I have is committing another 100 days to 150 pullups/day 3X per week.  This would allow me to progress, but have those important days of rest.  Not sure if I am going to do this yet, I look forward to getting back into a more normal weight training routine again.

Thanks for all your support, I couldn’t have done this without you.  During the last month, I wouldn’t start my pullups until 9 pm, because I dreaded it, but with your help I didn’t give in.

Quick Fix for Shoulder Problems and Poor Posture

By | Flexibly, Foam Roller, Health, In-home workouts, Uncategorized

Yesterday, my trainer Joe shared with you some great tips for protecting your lower back and neck. Today, he is back for an encore as he gives you two simple cues to improve upper back posture and reduce shoulder injuries.

I would estimate that at least 80% of my clients who are older than 45 suffer from moderate to severe upper back posture problems.  Decades worth of sitting at a desk in front of a computer have caught up.  To prevent becoming extremely hunched over later in life, Joe’s tips are crucial.

fOAM rOLLER 5Click here to order the Fit Moms for Life foam roller and enter coupon code FM4LLOVE for a great $15 discount on Amazon.

Don’t Do This in the Gym!

By | Challenge, Flexibly, Health, In-home workouts, Uncategorized

The past week I have been sharing with you how to reduce injuries by using proper form, and how to increase range of motion and muscle recovery by foam rolling.

Today, you will meet Joe who also has his doctorate in physical therapy.  Joe is another one of our incredible trainers at the Transformation Center.

Watch this very short video to discover a couple of the most common errors in the gym that can cause serious neck and back pain.

His final tip he shares for reducing neck pain is golden, and something I personally need to remember more often.

We are only days away from officially ending our FM4L foam roller launch, so click here to order the Fit Moms for Life foam roller and enter coupon code FM4LLOVE for a great $15 discount on Amazon.

De-stress With this Simple and Relaxing Neck and Back Exercise

By | Flexibly, Foam Roller, In-home workouts, Mothers, Strength, Uncategorized

The past few days you have been learning some awesome new ways to help your muscles recover, lengthen, and perform better. Up until now you have been focusing on the lower half of your body.

In today’s foam roller lesson you are going to experience my favorite foam rolling exercises that are going to loosen up the mid to upper back and neck area. It almost feels like you have your very own massage therapist.

If you are like me, you spend a lot of time sitting in front of a computer. This is very bad for your posture and for your back muscles. The exercises in today’s lesson will go a long way to reducing upper back and neck pain AND lowering your stress levels. Just one minute per day can make a huge difference.

Have you ordered your foam roller yet? If not ->-> click here <-< to do so now and enter coupon code FM4LLOVE in the Amazon coupon box to receive a $15 discount.

For the 150 of you who have already ordered and received your roller, it would mean a lot if you could leave a review on Amazon. This will give future purchasers the confidence in the quality of the product and the Foam Roller Academy.

Have you struggled with lower back pain? Watch for a blog post in the next couple days. My trainer Ryan, who has a doctorate in physical therapy, is going to show you some powerful lower back tweaks you can use during your next workout to prevent lower back pain.

Specific Foam Rolling Routine to Reduce Knee and Back Pain, and Speed Up Recovery

By | Body Assessment, Flexibly, Foam Roller, In-home workouts, Lifestyle, Uncategorized

The other day I announced the official launch of the Fit Moms for Life foam roller on Amazon.  The sales so far have been incredible, so thank you for that.  You should get your roller in about 2 days if you already ordered. A bonus to getting the foam roller is our Foam Roller Academy, a series of how-to videos on foam rolling. When starting to foam roll, I like to focus on two parts of the body that, when improved, can reduce knee and lower back pain dramatically.

#1 Calves

Whether we are walking, sitting, or wearing heels, our calves take a beating.  A common problem is tight, or shortened, calf muscles.  This is the first area of the body I want you to start to roll out.

#2 Quads

Tight, shortened, or overworked quads can cause knee pain along with many other problems.  When rolling this area out, you are going to discover some trigger points, or muscle knots, ie lots of pain.

Don’t have a foam roller yet? Click here to order the Fit Moms for Life foam roller and enter coupon code FM4LLOVE for a great $15 discount on Amazon.

->-> Click here to order now <-<-

Look for a new blog post focusing on upper body rolling.  These exercises will feel amazing, almost like having a personal masseuse.

Unusual Exercise Device That Reduces Knee and Lower Back Pain and Helps Muscles Recover Faster

By | Balance, Flexibly, Foam Roller, In-home workouts, Lifestyle, Uncategorized

Do you struggle with lower back pain? Do you experience tightness in the hips, hamstrings, or calves? Does your upper back hurt from too many hours hunched over at a desk?
 
If you answered yes to any of the above questions, you need to open up each email that I will be sending you.  You only have one body and taking care of your muscles and bones (posture) is essential to living a healthy and fit life.
 
Over the course of the next two weeks, you will learn how a simple exercise tool can radically change the way your body feels.  In addition, a couple of my trainers with masters and doctorates in Physical Therapy will be talking about proper form while exercising. These small tweaks can have massive impact on the quality of your life short term and long.
 
Today, I am going to kick things off with the official launch of the Fit Moms for Life foam roller.  This has been nearly a year in the making and I am so excited to show you what it is and how it works.


In the upcoming days I am going to be showing you specific exercises you can do to reduce or eliminate some joint and muscle pain, increase flexibility, and improve athletic performance.
 
If you don’t have a foam roller, or want to upgrade to the FM4L foam roller, you can order it now on Amazon.  If you want to save $15 with our massive launch discount, enter coupon code: FM4LLOVE  ->-> Click here to order on Amazon <-<-
 
If you order the foam roller right now, it should arrive in a couple days, in time to follow along to the foam rolling videos I am about to send you. ->-> Click here to order on Amazon <-<-

Five amazing exercises to tone your butt

By | In-home workouts, Lifestyle, Lowerbody toning, Mindset, Strength, Uncategorized

My clients are always asking me how to lift and tone their glutes. So today I want to share my five favorite exercises to strengthen and tone your butt and hips.

As a bonus, when you work these large muscles, you will build lean muscle mass that will help you increase your metabolism, burn calories and lose weight.

If you want a done-for-you set of workouts that are designed to be incredibly efficient and effective—they take only 20 to 30 minutes—check out the FM4L 6 Week Challenge. These whole-body workouts may be short, but they are designed to build strength and put your body into fat-burning overdrive. Many women are saying that they have never felt better. Learn more here!

Stay tuned for what may be the most important of my four pillars of success.

 

What is Your Normal?

By | Fit Moms for Life Six Week Challenge, Health, In-home workouts, Lifestyle, Moms, Mothers, Strength, Uncategorized

I recently climbed Longs Peak, a 14,250 plus mountain. If you know anything about Longs, you may know it kills more hikers then any other climb in Colorado. Tragically, an 18 year old kid fell off the same cliff I was on only 18 hours earlier. The 15 mile, 5,500 vertical feet climb is listed as a 12-14 hour round trip. I had just gotten off the plane and had not yet acclimated to the altitude, which made for an even more challenging hike.

I got up at 2 AM and started the journey with head lamps on. Past the 13,000 foot mark, the wind was blowing in excess of 30 mph and the 1-2 foot ledges with 700 foot sheer cliffs below became very scary. Thankfully, I made it up in 5 hours but was overcome with altitude sickness at the top and had to descend after spending only one minute at the top. Once I descended past the treacherous parts, I had a 5 mile run downhill. My total time was 8 hours. Not bad considering I don’t do tons of cardio nor do I have any altitude training.

Why do I share this story with you?

Depending on what your experience is, depending on your peer group, depending on your circle of influence, you might look at what I did and say one of three things.

1. You are crazy, I could never or would never want to do that.

2. That sounds cool, I would love to have the opportunity to do that!

3. No big deal! What you just did was easy stuff, but you are making a big deal about it.

I will make some generalizations here but this is what the thinking of these three types of people might look like…

The first group probably has never hiked, hasn’t exercised very intensely for many years, and has low confidence in their abilities to get in shape. They don’t know anyone personally who does activities like this and so they just don’t understand.

The second group is most likely quite active, they have achieved many of their fitness goals throughout the years, and have had experience pushing their bodies past levels of comfort. They have friends who go on active adventures and are looking for new ways to push themselves. I would put all of my clients who have been with my program for at least a year in this category.

The final group would be hikers and climbers who have access to mountains on a regular basis. They are part of hiking clubs or groups and they read and study about hiking. They are endurance athletes that surround themselves with friends who are also high level athletes. For them, my climb up Longs Peak was just child’s play. They have moved on to bigger and more challenging things.

I am just using hiking as an example here, but this type of thinking can play out in any area of your life, fitness or otherwise. What your peer group considers “norm” is generally what your norm will be, as well. This is what really scares me about our world today. Society’s “norm” is now to be 30 lbs overweight, to sit most of the day, to use food to celebrate almost everything, and to eat and drink to numb the pain and conflict life can bring. It is no wonder our world has so much sickness, disease and depression.

I want to leave you with one final story. I had just run/walked the final 5 miles of my Longs Peak journey. The feeling I had at the bottom was of pure exhaustion and joy. Right at the end, I finished with a guy who I saw on the way up. I started chatting with him. He was a physical specimen of peak fitness. I discovered he lives in Boulder, about 36 miles away. He left his house at 2 AM, BIKED 36 miles, ran/walked Long’s Peak in 5:15 (almost 3 hours faster then me), and was getting ready to bike back to Boulder. In shock, I told him he was crazy and that I was incredibly impressed and inspired. He smiled and said, “it’s not crazy when everyone else you know does it too.”

He was right, his peer group does things like that on a regular basis and what I would consider crazy, unbelievable, and incredible, is just an ordinary day to this guy and his peer group.

  • So the question is, what does your peer group look like?
  • What do they do on a regular basis?
  • Are they healthy?
  • Are they positive?
  • Are they happy?

If the answer to these questions is no, and you want to be active, healthy, positive, and happy, I would like to challenge you to start to shift your peer group. This doesn’t need to happen overnight, but a shift in peer groups will be necessary if you want to live the life of your dreams. Your peer group—the community that you surround yourself with—is my fourth pillar of success. It will make a huge difference in your ability to make and stick with changes in your life.

Throughout the years I have received hundreds of emails and messages from moms who feel alone and isolated. They don’t have the support they want and need to live the healthy, happy lives they deserve. They don’t have a peer group that is inspired to make each day as healthy, and positive as possible. That is why the Fit Moms for Life team works tirelessly to find creative ways to build communities that will make it easier to identify and find moms that are also interested in living healthy, happy lives.

That is at the core of the Fit Moms Total Transformation Program, which begins with a 6 Week Challenge, and progresses into a Monthly Program with fresh new content delivered each week. These programs are designed for small groups to keep each other accountable, motivated and inspired to live each person’s best life!

Click here if you want to learn more about the Fit Moms For Life 6 Week Challenge.

You have two choices, you can continue to do what you have been already doing and expect to get the same results, or you can take a leap of faith and try something new. That leap of faith might just change the trajectory of your life. It is your choice to make. Fit Moms For Life is committed to supporting you when you are ready to take that leap. If you are interested in facilitating a FM4L 6 week challenge group, helping people live their best lives and getting paid to do so, click here to learn more about this opportunity. Currently we have about 105 FM4L communities around the world.

5 Exercises You Can Do To Burn Fat This Summer

By | Abdominal Training, Body Assessment, Cardio Workouts, Core Training, In-home workouts, Lowerbody toning, Mindset, Moms, Mothers, Uncategorized

Finding fun and new exercises that will burn fat can be challenging. I want to take the guess work out of that for you by sharing a video that I filmed awhile back on CBS with Mary, one of my clients. Pay attention especially to the first exercise, I think it will make you laugh. These exercises can be done indoors or outside, so you can get out and enjoy the beautiful weather.

Since this aired on CBS, Mary has become a holistic nutritionist and has created insanely delicious, simple, and local menu plans for her clients, as well as mine. Mary has created dozens of recipes that are designed to coincide with the timing of all the great fresh produce coming out at our Madison area Farmer’s Markets. Along with shopping lists for the farmers market, she also provides grocery store lists in case you can’t always make it to the local farmers market.

This collection of recipes form a well-balanced, customized menu plan –just like the healthy, balanced eating plans I recommend in my book.

In Madison we have a huge 28 Day “Fresh Start” Summer Challenge that begins this Saturday, May 31st! Click here if you are local to Madison and want to join the challenge and receive her recipes as well as, unlimited workouts, prizes, daily challenges, accountability groups and so much more.

Is there a virtual option? I wasn’t planning on offering a virtual option, but I have been receiving emails and FB messages pleading for a virtual option, so I have come up with a virtual option to the “Fresh Start” Summer Challenge.

In this virtual option you will receive:

  • the “Fresh Start” Farmer’s Market eating plan
  • access to 8 online bodyweight workout videos from my trainers (same as previous challenges)
  • access to our daily challenge calendar and point system
  • private access to our Facebook group where you can share, ask questions and be encouraged during your challenge.
  •  support from an accountability partner
  • other fun bonuses!

This eating plan that Mary created would probably be over $100 if you had her personally create it for you! In this challenge you can get the eating plan plus all the workouts from my awesome trainers, along with the support of our community. This virtual program will be offered for a one-time payment of only $19.  Join the Virtual Fresh Start Here!

Most of these workouts are less then 10 minutes in length and we even have a yoga routine in there for you. You will receive points for doing things that support your healthy behavior, to increase the fun and competition factor.

Click here to get started right now 

 

Avoid This One Thing If You Want To Live Longer (and lose more weight)

By | Behavior Change, Cardio Workouts, Fit Moms for Life Six Week Challenge, Health, In-home workouts, Uncategorized

More than any other time in history, we humans spend a lot of time sitting.

  • We sit when we drive.
  • We sit when we work.
  • We sit when we watch TV, surf the web, and text or play games on our phones.

Numerous studies have come out recently that have found excessive sitting has become a risk factor for heart disease, obesity, diabetes, etc.

About 4 years ago, I noticed a big shift in my own life and health when my work schedule changed. I went from training clients about 40 hours a week and spending about 20 hours sitting in front of the computer, to where I am now – training clients about 18 hours a week and 40 hours on my butt in front of a computer.  With this change in schedule and increased sitting time, I gained weight without changing my eating, and felt less energetic and much lazier-NOT how I want to feel or live my life!

So, what can we do about this sitting epidemic?  If you have a career that requires a lot of computer and sitting time-here are some ways you can alleviate all that sitting time:

it_photo_192409_521. Set a timer to alert you every hour and do 1 minute of exercise at your desk. This is one of the top tips I ask companies to implement when I am invited to speak at corporate lunch and learns and wellness programs. Even one minute on the hour can boost your mood, increase your alertness and metabolism, and improve your focus.

2. Find “relaxing” activities that don’t require sitting and staring at a screen. Playing sports, going for a bike ride or walk, or playing in the backyard with your kids are all great ways to relax and stay active.

3. Use an adjustable desk. An adjustable desk can easily transform from a seated workstation to standing workstation. I truly believe these desks will become very common within the next decade. Treadmill desks will likely increase in popularity as well, and hopefully variations of the treadmill desk will become more affordable in the near future.

As the seasons change and weather warms, let’s all try to sit less and move more and boost our chances of living longer, more energy filled lives!  Starting a short but intense exercise program is a great way to start sitting less. Click here to get started today.

 

Pinks Workout Routine (Grammys)

By | Abdominal Training, Cardio Workouts, Core Training, Fit Moms For Life DVD, In-home workouts, Lowerbody toning, Mindset, Transformations, Uncategorized

Pink 2Did you watch the Grammy awards last night? I only flipped by it to see Pink have an incredible performance (youtube it). Many of my clients went to see her recently in Milwaukee and confirmed what everyone saw last night. Pink’s body is insanely strong, toned, and athletic.

As someone who has trained thousands of moms, I am always curious to find out what others have done to bounce back after having a baby. So I did some research and here is what I found. I have good news and bad news for you.

Bad news…

Pink workouts 1.5 to 2 hours 6 days a week.

Good news…

Based on my experience she could still look and perform like that in half the time or less. In other words, I believe she is spending an extra 45 to 75 extra minutes per day that she could be doing something else. My guess is that because this is her life and career she doesn’t want to leave anything to chance, hence the extra time spent at the gym. Each day Pink breaks up her body parts for strength training. One day might be chest and triceps, then the next shoulders and back. This allows her to spend more time on each body part and also allows her to lift 5-6 days per week.

Pink also spends about an hour each day doing cardio. I would guess this cardio is reduced on days where she is performing since that is a tremendous amount of exercise in itself. It looks like she mixes her cardio up with steady state cardio and HIITs (speed intervals). Pink also puts a big focus on short core circuits to tighten her stomach muscles after her baby. Very similar to my Got Core DVDs. She supplements all of this with kickboxing and hot yoga.

Two hours per day just isn’t practical for most moms, considering time is their #1 reason why they don’t exercise. This is the reason why none of my workouts last more then 30 minutes. I believe 80-90% of the same results can be achieved in that amount of time than a 90-120 min session.

A couple days ago I announced that I just filmed 12 more workouts and that I am offering a huge discount on the original 12 DVDs I created a couple years ago to make room for the new ones. The new ones are only going to be made available for the alumni of our Fit Moms For Life 6 Week Challenge. The original DVDs sold for $39 each. I am going to discount these DVDs to just $25/DVD. The only “catch” is there is a 4 DVD minimum.

Each DVD contains:

  • 30 minute muscle toning strength training workout
  • 10 minute fat torching burst training workout
  • 12 minute tummy toning core workout
  • 5-7 minute stretching routine
  • 15 minute nutritional session
  • 10 minute interview with the mom who you have just worked out to

This deal will only last one week, so take advantage of this right now if you are looking to add some great workout DVDs to your collection. These DVDs progress from #1 up to #12. If you want to have one of the 100 sets that are available reply to this email and let me know if you want all 12 or which ones you need. If you order 6 or more I will cover the shipping for you.

If you have any questions feel free to email me at dustinmaherfitness@gmail.com.

Here is just one of the many 100’s who have seen life changing results from these DVDs.1 Pink

Whether you are looking to have a body like Pink, or just more energy and a clearer mind, I would love to help, so feel free to reach out.

If you like the idea of very short body part training workouts. I have created 12 workouts that are body part specific that last 8-15 minutes each which allows you to lift everyday. This program is called Bun Guns Back and Shoulders and you can click here to order it.

Next week I will sharing with you what Pink eats and talking much more in depth the following two weeks on nutrition.

The Best Thing You Can Do For Your Kids

By | Behavior Change, Fit Moms For Life Book, Fit Moms For Life DVD, Fit Moms for Life Six Week Challenge, In-home workouts, Kids Fitness, Kids nutrition, Mindset, Nutrition, Uncategorized

As a mom you will do anything for your kids. You will stay up all night when they have a fever, you will take off work to get them to a doctor’s appointment, and you will sacrifice your personal money and time so that they have everything they need and want.

I just saw a study that said pregnant moms are 96% more likely to eat healthy. This is awesome since the newer research coming out shows that the nutrition of the mom through the placenta plays a large role on how healthy, and possibly whether the baby will have a predisposition towards obesity.

Once your baby is born and begins to grow, the attention continues to stay on your child and that is when many moms begin to slowly lose important parts of herself, and her health.

1 Actions_not_words!I was recently on a 90 minute call with over 200 thought leaders from around the world and one of the primary topics talked about was the idea that when YOU (moms), take care of yourself, you are modeling that behavior to your kids. Your kids will see that mommy makes time to cook healthy meals, read labels, workout with weights to become strong, and finds time to read a book or create a couple minutes for “mom” time.

I don’t need to tell you that your kids watch what you do and learn from what you do much more then what you say.

So on this call, we talked about the deep guilt that you feel as a mom when you are trying to decide between going for a workout for 30 minutes or playing with your kids, or between making a tasty and healthy 20 minute meal when a frozen pizza can be popped into the oven and you could clean your house instead.

But if we are to step back a moment and really think about it…

Knowing that our kids watch what we do…

We should actually feel MORE guilty if we aren’t taking the time for ourselves.

You might be reading this and 100% agree that you would be a better mom, wife, friend etc, if you carved out a little time in your crazy busy lives to help yourself (I have over 300 survey responses that basically say just that).

Awesome! You are one step closer to achieving that.

Others still might not buy into that premise, so I hope over the next months and years to provide you with so much data, case studies, experts, and so on that you too might become a part of this paradigm shift.

Since the release of my Fit Moms For Life DVDs nearly 5 years ago, and over 15,000 DVDs sold later, I can’t tell you the number of emails and FB messages I receive of stories from moms about how their kids are seeing them workout and want to join in.  Their kids like to play the role of me (the trainer), and tell the mom what she should be doing. The stories, videos, and pictures are adorable and heartwarming, but they go much deeper then that. Those kids are laying a foundation and belief that exercise and healthy eating is what is part of a normal life, and that it is something they should do too since the person they admire most (their mom), is leading the way and setting the example. This of course isn’t a 100% guarantee that this child will grow up to be healthy, but it is an incredible start.

This past week at the Fit Moms Transformation Center we had to cancel classes for two days because of the cold temps and school was also cancelled which caused moms1 a Open Gym to be stressed out and kids to have too much energy.

I had an idea to offer an open gym for two hours. We wrote a workout on the board that the adults could do and the kids could do whatever. We announced this only a couple hours before the scheduled time and ended up having over 40 parents and kids show up.

It was so special to see these kids using the rowing machines with their mom, or carrying medicine balls, or trying to do pushups and enjoy it! The older kids raced (and lost), to their moms on the rowing machines, while others threw balls around and played tag.

1 a open gym 2

I would like to end this by encouraging you to incorporate your kids into your workouts sometimes, and make sure that they see that you are taking your own health and wellness seriously. This can also apply to grandmas with their grand kids.

This is the best thing you can do for your kids.

The Fit Moms For Life 6 Week challenge is a program that a lot of moms are doing with their kids as young as 4 years old. The DVDs are easy to follow and some of them are body weight only so any child can be part of the workouts. We have groups starting in person and online in about a week, so join the over 300 who are already completed their 6 Week Challenge.

Click here to get started

We will be sharing with you more about the program and getting those interested signed up if you haven’t already.