Sping is coming! Get Moving!!

The weather is finally turning and fortunately the drastic winter blizzards will be leaving the area for the season.

Now…not later… is the time to get the body ready for all the spring and summer outfits that we enjoy so much and show off our shapes and figures.

Ask yourself a question….When and what was the first sign that you needed to make a change and get yourself in shape?
With most people, it’s an episode of getting out of breath while climbing stairs after doing laundry or a person will get very tired and winded while shopping in the mall. Sometime the tell tale sign will simply be, not being able to keep up with the kids during playtime.
This may or may not have been your exact scenario but I’m sure that there’s some similarity.

Most times our first revelation that something needs to change occurs when we engage in some form of physical activity.
When there is a lack of endurance and breathing becomes a challenge during an activity, our body is letting us know that the cardiovascular system needs attention. If there is no ailment or known medical condition to contend with pertaining to our breathing system, we are in need of exercise.

A strong cardiovascular system is based on proper operation of the heart and lungs. We increase the ability of this system to operate properly through “Aerobic” exercise. The term Aerobic refers to the need of oxygen.
Aerobic exercise refers to movement. As a person moves (exercises) the body craves oxygen. Movement forces the heart to push harder and the lungs are asked to work as well. As the heart is now working harder, it is pushing blood through the body. The lungs must expand and contract so that oxygen is pushed through the body as well as the blood stream, so the body is able to keep going. As we grow in endurance, we are able to exercise or move for longer periods of time.


As I mention each week; Movement is key.


Walk, skip, dance…..whatever gets you off the couch and on your two feet.
Endurance is the ability to last. Your endurance can only grow with constant work. “Spot” exercise will not do the trick. More controlled breathing is a result of greater endurance.


Get off the couch. Turn the T.V off. Stop surfing the Web. You’ve got to get out and move.


When we join a gym, the primary form of exercise we engage in is strength training. Strength training is good and necessary but, it is an “Anaerobic activity”. This refers to activity that does not need oxygen. It does not directly stress the cardiovascular system the same way that "Aerobic" exercise does. Weight training has some effect on the cardio system but not a great enough effect so that weight or strength training alone will make a large enough impact.

You’ve got to get up and move.


Ride the Exercise Bike, use the Treadmill, break a sweat on the Stair Master. Just get moving in some capacity. Working the body with machinery is excellent but, getting up and out and moving the body with out the aid of machinery can make a great difference. Without the aid of machinery you are working the body against gravity. This at time forces the body to work more naturally and somewhat harder.


Regardless of how you do it, get on the move. The body needs exercise. Without it, the body will break down. Spring is coming and you deserve to enjoy all that it brings.

Movement is the Key

Everything, regardless of what it is, will eventually wear out.
All things regardless of whether naturally derived or man made will deteriorate with time.

All people, regardless of who they are, will wear out.
Everyone, as we are a product of the natural phenomenon known as birth, will deteriorate with time.


This process is known as aging.


From the day of birth, we start the aging process. As an infant, we refer to the process as maturing. As a mature and full grown adult we refer to the process as getting old. Its going to happen. Its happening now.
Americans as a culture don’t like that small slice of reality. Nonetheless we are contributors to perhaps the worlds most unhealthy nation in 2010; outside of tragedy stricken countries.


Obesity is at epidemic proportions as well as diabetes and cardio vascular conditions. In African American and Hispanic culture, the statistics are even higher than the national average. And as we speak of diabetes, we are not just speaking of a condition that strikes the over 40 age group. We are talking about youngsters and teens. Breathing problems(asthma and other cardio conditions) are the norm amongst children in pre school, middle school and high schools through out the country.


Slowing the process down means that we must look in the mirror and realistically decide to take care of ourselves. We as mere humans don’t possess the ability to reverse or stop the process. But we do have the ability to slow the process down.


At some point, we have to get up off the couch and or bed, stop making and using excuses and move!!!! I didn’t say join a gym or find a personal trainer. You don’t have to buy a Wii unit to use.


You’ve got to move.


It is my own thought that 85 percent of aging is not aging at all. It is purely non usage (Sitting on your behind).


You’ve got to move!!!


Movement is key. Use your body.


I over emphasize walking. It is a non expensive investment. Its very effective and something everyone ( barring any physical limitations ) can do.
I always emphasize dancing. Turn on the radio or strap into the iPod and go for it.


Movement is the key!!!


The body needs 60 minutes of concentrated exercise per day. When I say concentrated, I am referring to exercise that is continual for a suggested time period (Movement that takes place for an entire 60 minutes). If you can’t do 60 minutes per day……at least do a portion of it. Perhaps you can only do 15 or 20 minutes. Its better than nothing and if you are CONSISTANT you will start to achieve results. Walk the stairs instead of taking the elevator. Don’t always take the closest parking space at the mall; walk a little. Get in the mind frame of moving. Don’t always complain when you have to make those extra trips up and down stairs when doing laundry.


Simple house hold duties and extra stair cases at work are not concentrated exercise, but it is movement and it gets the mind, at the very least, accepting that movement is key.


Start moving. Move everyday! Increase your movement weekly. Get off the couch and start living.

Lets Talk about the Tummy

Readers constantly ask me the same age old question. “What can I do about my Tummy”. “It is the number one weight problem area amongst men and women in the world”.


That’s not an actual statistic, but by the amount of questioning it produces…its high on the list….Women also ask about the hips…another killer area.


Belly fat is very noticeable and at some point can’t be hidden by pulling and tucking….so it gets the attention of a person that’s carrying that extra bulge.


Everyone and anyone will have to contend with belly fat if they do not make a conscious effort to work on the body.


It’s not only a matter of outward appearance. There are some solid health issues that are related to Belly Fat.

Carrying extra pounds in the midsection is not a good thing. Belly Fat is more dangerous than fat around your hips and thighs. It is a form of Visceral Fat which is different than Subcutaneous Fat which attacks the upper body. The properties of the two forms of fat are different.


Belly Fat is associated with inflammation and a higher risk of health problems such as cardiovascular disease, diabetes, metabolic syndrome just to start.


According to a recent study in Circulation, belly fat appears to boost inflammation and is linked to hardening of the arteries.

But...riding yourself of this silent killer is very possible.


According to Penn State researcher Penny Kris-Etherton, PhD, RD, “Visceral fat, the kind tucked deep inside your waistline, is more metabolically active and easier to lose than subcutaneous fat under the skin, especially if you have plenty of it," Simply put…..that means there is hope. Since it is metabolically active…activity can and will make a difference.


Foods are the number one difference maker in attacking belly fat.

Besides becoming militant about acquiring your "Living Foods"..Fruits, Vegetables, and Leaner Meats, its important to be conscious of our grains. Yes...grains are part of the "Living Food" vocabulary.

Its importanrt to know that refined foods such as white bread is absorbed differently than whole grains.


When you eat refined foods like white bread, it triggers a series of events, starting with elevated blood sugar levels followed by an increased insulin response, which can cause fat to be deposited more readily. But eating a diet rich in whole grains (which also tend to be higher in fiber) helps improve insulin sensitivity. This, in turn helps the body more efficiently use blood glucose, lowers blood glucose levels, and reduces fat deposition. (This is noted from 2008 WebMD)


The U.S. Department of Agriculture's Dietary Guidelines recommends that half of your grain servings come from whole grains.


Warding off all “White Flower” is not the magic trick. Exercise is a key factor.
If you really want to get rid of the Tummy Bulge it takes a consistent diet and “regular” not “spot” exercise.


A week of doing crunches before your high school reunion or your Best Friends Wedding will not change your dress size.


We need 45 to 60 minutes of concentrated exercise per day. (Being busy at the office doesn’t count).

Movement is key. Try walking…Dancing….an Exercise Class if possible. All these activities attribute to fitness and weight loss. Going to a Gym and lifting weights is not going to get you the result you desire.

You’ve got to move. A person can lose some Belly fat with diet alone. The more movement and activity you put in…the faster and more successful the process will be. Belly fat reacts to metabolic change.


Be patient and have fun finding ways to get yourself moving. Change your eating lifestyle and the Belly Fat will start to go away.

Sometimes our Diet can Stall

Last week a reader asked, “Why has her weight lost suddenly stopped”. She described her self as a healthy eater that exercises everyday and has lost 15 pounds on her own. She is frustrated because she can’t seem to get things going any further. She wanted to know if I had any food recipes that would be helpful


When we think hard about it, such things as food recipes and special dishes may have gotten us to where we are now; needing to make a change.
May I emphasize again…..its about “Lifestyle Change“, and not about food diets and recipes. That “Balanced Diet” that we learned about as a kid growing up (meat, vegetables and a Starch topped off with a frosty glass of milk) may have been a great idea for a growing 10 year old but doesn’t quit do it for someone at 25 plus that’s getting a little soft around the edges.


“Change your lifestyle”.


I think that we can agree, “If you really want to see the results of weight loss your going to have to make changes”. Change is not easy. Change is not always comfortable. And yes..... your going to have to take the accountability for the changes.


People love “Diet Plans” because on some level they take away part of the accountability. If the diet plan doesn’t work( get the results we dreamed of ) we can always blame it on the diet plan itself.


A diet plan is a script. Which can be a good thing. But after the plan or script such as Weight Watchers or Nutri System is completed, “What do we do and where do we go”? There’s no one to lead us.

You’ve got to have a “Life Style Change”.

Learn to love foods that are “Giving Back” to you. Vegetables, fruit, grains, all put life "Back" into the body. Nobody ever had to lose weight because the were eating to much vegetables and fruit. Don’t make these “Living Foods” a side bar of your diet.


Make them your diet.


We didn’t say go crazy making salads. Salads can be boring and non filling and frustrating because your hungry all the time. Learn to acquire a taste for a variety of vegetables and fruit. Experiment. Try something new. Try somethings you never had before. There are dozens of vegetables choices in the produce section besides broccoli.
Of course you can continue to enjoy meat, but learn to find leaner (non fatty) types of meat.
 Fish is fantastic. Eat it.
No.. it doesn’t always have to be baked or broiled. Enjoy it. And yes tuna fish does counts. Eat it.


How can you go wrong if your constantly seeking, vegetables, fruit and leaner meats.


Season foods the way you like but learn to acquire a taste for the food itself.
Don’t over cook vegetables; something we constantly do. By over cooking we lose many of the nutritional values in the food.


Microwave Streamer bags are like a magical invention. Get some. Take them to the office. Use them at home. They are easy to use and force us to have no excuse in getting our fresh vegetable quota for the day. With steamer bags we can have fresh vegetables any time and any where there is a microwave. The age old question of “What to take for lunch” gets answered in full if you have Steamer Bags. The excuse of “Being to busy to cook” gets thrown out the window, if you have steamer bags.


Most important, take responsibility for your food choices. Be accountable to yourself. “Keep your food on your mind”. You’ll be successful if you challenge yourself. And of course, enjoy the foods you eat.

Do you really need exercise?

Yes….. A person can lose weight with out the aid any exercise what so ever. If they are taking in fewer calories and burning off more calories, they can lose weight. By being strict to a better food diet and changing your food “Life Style” you can lose weight and trim down.



But is exercise a necessity? The answer is an overwhelming “yes”.


Our motivation for being a “Better You” should not be outward appearance alone. We have to learn that “Living” is the key ingredient; Not dropping a dress size or being able to fit in a pair of jeans from last summer.


You’ve got to live! You’ve got to move!


I firmly believe that 85 percent of the aches and pains of aging are not aging at all. Its from simple non usage of your body(sitting around too much).


Our Surgeon General tells us that we need at least 60 minutes of concentrated exercise per day. That number has gone up from 45 minutes and that figure rose from 30.


It is essential.


Blood pressure, heart problems, breathing conditions, muscle failure all occur when there is no exercise. We call these things aging. Sometimes we need to call it being lazy.


We’ve got to live! We’ve got to move!!!


Of course the body is going to become softer and flabbier without exercise. The muscles are no longer challenged. A person can start to lose 10 percent of their muscle mass each year starting at age 30.


If we go on outward appearance alone, sometimes we can see changes occurring starting at age 25 or sooner. Maintenance of the body becomes harder and harder each year as the body deteriorates (becomes softer, slower, heavier). But we can control and not contribute so much to this deterioration.


You’ve got to move!!


No…..you don’t have to go and join a Gym. No ……you don’t have to go and get a wardrobe to start exercising in or find a detailed exercise program, or hire someone to write out a daily exercise plan for you. This is just part of the mine field of excuses we sometimes use so that we can sit in front of the T.V or hang out in bed.


You’ve got to move.


Start off slow. Take a walk. Walking is one of the best forms of exercise, especially for the beginner. Just 40 minutes of concentrated walking burns more calories than 10 minutes of running. You’re involved in the activity longer.


Start off by stretching or learning to stretch the body. There are volumes of information on stretching and light exercise movements that anyone can engage in; many times right in the home. The key is to start.


Making T.V you favorite pass time can be a down fall.


As you become a little stronger and more confident, you may want to challenge yourself more. Try a few short runs along with your walk. Maybe only 50 yards or so. Some thing you can handle. You don’t have to prepare for a marathon. Make it fun for yourself. Create a walking or exercise group with co workers or friends. Form a “Lunch Time Walkers Group” at the work place or school. Simply ask someone to join you from time to time for the added company. Join a work out class. The camaraderie can be fun. Make sure its something you can handle and you feel comfortable in the atmosphere.


You’ve got to move.


And Yes….Dancing is a great form of exercise! Go for it. Enjoy yourself. Dance up a good sweat.


With a proper and “Living” diet and light exercise your potential is endless.


Put life back inside yourself.


It takes work …..but anything good takes work.

Calories v.s Encouragement

Last night, a new reader wrote to me and expressed a great desire to get fit and feel better, but confessed of being a Yo-Yo dieter ( a person that goes up and down, having trouble sticking to a diet plan ). She realized her problem and expressed that other readers may have the same condition.



Remember…..“All Success is Based on Consistency”. “Success Breeds Confidence” “Confidence Grows from Encouragement”. Encouragement is a key ingredient in helping anyone stick to a task. Especially a task as difficult as losing weight or becoming more fit. Despite what we may have heard…..it isn’t easy.


When we first start out, we are always energized to get more fit because we’re looking forward to creating that “New Us”. As the days go on it gets a little harder to stick to the plan. The weight is not coming off as quickly as we would like. The exercise is not getting any easier and we definitely miss the late night snacks and sweet tooth stuffers between meals.


“We need encouragement”.

We need someone to say, “ You can do it”. “Stick with it”.


Many times we just need someone to take interest in what we are doing and knowing they’re pulling for us.


“We need encouragement.”


That small bit of push can help get you up and out to the gym in the morning or get you to take that walk after the work day is over and we are dead tired.


“We need encouragement”


But sometimes that encouragement will have to come from ourselves.


There will always be that someone or something to plant a negative seed, but its important to always remember that “You have a Goal”. “You’ve got a mission”. You’ve got a desire to be a better you.


Try to surround yourselves with others that are also interested in eating better and getting more fit. Don’t be afraid to ask someone else to join you on that walk after work. Ask for help if you need it. Let people know that it’s helpful if they can give you that needed shot in the arm from time to time.


Being and staying encouraged is as important as counting calories and staying away from sweets. “You can do it”. Be consistent. Set the bar low and accomplish small victories week by week. It took a long time to get unfit. It will take time to be fit again. You have to work at it but learn to be patient with your self.


Start slow…..Cut back on the meal portions. Take a no sugar challenge for a few days. Start off taking a slow walk around the block. If your at least consistent you’ll eventually get to your goal. “All Success is Based on Consistency. Stay encouraged.

Food: What do I need? What do I want?

A few days ago, a reader asked a great question: “What foods should I definitely stay away from”.


Let me emphasize, “That’s a great question“. But I believe the route to a better answer would be, “What foods should we gravitate too”? What do we need?


The Body needs certain things to operates properly. Certain essentials are on the tip of everyone’s tongue: Proteins, Carbohydrates, Vitamins C, Iron : that list can go on for a while. But lets break our list down to its simplest form. Our number item on the list today will be water.


Water! You’ve got to have it.


Different reports and studies can give varying information pertaining to the daily intake need of water. Many times those reports will lean toward the lighter side….the easier side for the user. But be aware, the body is at least 70% water. The body needs water to keep its functioning balance.

We need at least 64 ounces of water to pass through the body each day. Almost all functions of the body including the brain, blood and bones require a certain water intake.
The kidney must be flushed. We all relate to that because we all know of the urge to urinate. The body must be hydrated to properly function. The majority of Americans are dehydrated most of the time. If they are hydrated, it is by accident. Think it through…Most people don’t come anywhere near the proper daily water intake.


The average American doesn’t realize they are constantly dehydrated. If the body is not hydrated, you “will” have eventual kidney problems. It’s the same as not putting oil in a car. Eventually, there will be a problem.

I always discuss water intake with my clients. And to their defense they are always compliant. But they start off kicking and screaming. At times…..Like small children they protest “Water is taste nasty” “I gottta have flavor in mine” “I did good, I drank 1 bottle of water today” “How am I gonna drink all that water? I’m gonna drown” These are the things that clients may say at first.


Nobody said that good health was easy. Nobody said that shedding pounds was easy. Nobody said that looking good and feeling good was easy.


Increase the water! Cleanse the body! Let the skin glow! Drink your water!


Many people suffer with trouble passing bowels on a daily basis. Drink your water! Let the body flow.


Many people feel sluggish and tired during the day. Many people can’t quit wake up in the morning. Drink your water! Put life back in your body.


Check your hydration constantly. When you urinate, check the color. That light pale color is what you want. Take notice of how often you are passing bowels. Notice how often or not your mouth has that dry feeling. Take notice of the clarity of the skin and eyes.


Drink your water. Daily. “All success is based on consistency”.

Calories are important:

During the past few blogs we have been taking a soft approach to the subject of weight loss and being more fit. We have discussed cutting back on food portions, getting more fruit and vegetables into the diet and increasing water intake.

Changing the “Mindset" is the key toward a healthier lifestyle. That is certain. The way we view food and exercise and “Ourselves” is key to being successful this year in making changes. But……..being mindful of Calories is important. You don’t have to be a calorie counter to lose weight but you do have to be mindful of them and how they work in the body.


Weight lost occurs when your caloric intake goes down and your calorie burning goes up. With a changed diet (food eating habits) your caloric intake should go down. Eventually exercise is important to get the calorie burning to increase.


Calories are energy units within food. We need a certain amount of calories to survive each day; especially those of us that have a busy life style. Simply said….."We must eat"!


But lets be mindful of making our caloric intake lower.
Cut down on the food portions. Its not important to fill the stomach each time we set down to a meal. The Coke and Pepsi that we have become so accustomed to having with our lunch and dinner isn’t necessary. The whole “Sweet Tooth” thing has to be put to rest. Its not needed; not if you are serious about making a change.


Again…lets emphasize the fact “We must eat”.


Try eating your heaviest meals in the morning. This is the time of day that the metabolism is highest in the body. The ability to burn calories is great at that time. Don’t be bound by traditional “Breakfast Foods” ( Eggs, toast, cereal, bacon, bagels, etc) for breakfast. Heavier foods can be handled at that time of day. The body is ready to burn. Calories are units of energy. You can fuel up during that time of day. Eat lighter during your lunch and dinner times. Lunch doesn’t have to be large. Make it small and light ( Tuna fish, a small sandwich, a small portion of pasta, ). Use your imagination. Lunch should be a time to simply refuel for the day. Let’s stop ordering out with the crew at lunch time. Its a killer. Stop racking your brain to figure out the “Healthy Option” on the menu. Make your own lunch. Carry it with you.
When you become focused on “Living Foods” your food chooses become easier. Fruit, Vegetables, Lean Meats has to become the focus. Cut back on the portions your already eating. Try eliminating the sweets ( soda, juices, colas, cakes and candies). Increase your water intake.


Most of all, keep these principals on your mind. Eventually your mind will make a shift.

Lets talk about food.

Lets talk about food.


Not diets. Not food trends. Not “How to put together Food Groups” . Lets not stress about carbs and protein, fats and calorie counting; all the things that have become part of 2010 infomercial dialect.


Lets talk about food in a way that changes the way that you approach eating as we try to change our life styles in this New Year.


When clients start to ask about foods and diet I always over emphasize the need for a “Lifestyle Change“. I want the client to develop an appreciation for food . I want them to develop a responsibility for what goes in their body. Change their mindset.


We all agree that “Life” is a good thing. Lets eat foods that are full of “Life“. Literally.


Apples, oranges, pears are all full of life. String beans, potatoes, carrots are all full of life. Rice and beans are harvested from the earth. That’s life. All of the types of food mentioned, I refer too as “Living Food” Eat it. Get it inside you.


Who can go wrong with a conscious diet of fruit, vegetables, lean meats and water.


Why do we need a formalized diet plan that keeps you bound to a script and promotes you to be hungry all the time.
You can not lose weight if you are hungry.
And think....once the diet plan (script) is over; Were do you go from there? Sometimes we are looking for someone to dictate our eating plan for us. In a sense we are looking for someone else to take responsibility for our success or non success at the eating game.
Fruit, vegetables, lean meats and water. How can we go wrong?
Fill yourselves with this type of life.


This way we are gaining natural sugars and fiber. We are naturally supplementing ourselves with proper
vitamins such as A, B12, B6, C and D. Meats such as fish, non fatty beef and poultry give us the proteins and iron necessary to build the body and keep a proper electrolyte balance.


Put down the fast and preprocessed food and pick up “Living Foods”.


Fast food, along with numerous bad properties, is full of sodium’s and preservatives. It is built for longevity: to be able to stay on shelves or in refrigeration for extended periods of time. These sodium’s, if nothing else, keep us extremely dehydrated. Dehydration is a killer to the body. The added sodium and preservatives give us a bloated appearance; especially in the facial area. It promotes the body to retain fluid. Blood pressure is affected as well and a wealth of bacteria can be pasted on to us just from the handling and serving of the food.
We get a tired feeling. We get a sluggish and bloated feeling and begin to think that its natural to feel this way.


Change the way you look at food. Change the way you think about food. If the food is not “Alive”, you don’t need it.


Put “Life” inside you. Eat well!!!

Just do it: Success is an Action Word

As we turn quickly into this new year, I can’t emphasize more the need to stop merely thinking about being successful and doing something about it. Success is an action word. Regardless of what the mission is, time is running forward. As you may not have discovered, time is running very steadily toward 2011, leaving us in the dust day by day.
“ Just do it “.
Nike says that so eloquently. “Just do it“.


Its time to get up, get out and get moving toward success for your life. Success is an action word.


We talked in previous a blog about creating that game plan for yourself. But planning in itself can become a tool for procrastinating. You can become so enthralled in planning that you never take action. Success is an action word. “Just do it”.


“An Interesting thought“……..You get the opportunity to judge what “Success” is for yourself. Its your very "own" action word. You set “your own” bar of achievement. At first, its good to set the bar at a height that you can obtain.


"The smallest step taken forward can lead to the greatest reward". You don’t have to start big. Take a baby step. Its still a step.


It we’re talking about eating better and feeling better; start slow. Cut down on your portions for example. Pack lunch instead of ordering lunch with the rest of the gang at work. It may seem small as a step toward being more fit but at least it’s a step. Take a 10 minute walk. Things will get greater. Wake up in the morning and take a stretch. You’ll increase to something more monumental in due time. If you are serious about your appointed goals, be patient with yourself. Success is built on consistency. Consistency only happens when a task becomes a habit. A habit is part of a life style. A change in habit happens from a life style change.


A life style change is what we all need to be successful.


“Just do it”.

Start 2010 with a Game Plan

January is the time during the year when people, young and old get energized to create and commit to New Years resolutions. Normally by now, midmonth, the energy starts to fade and there is less zeal to complete those  2010 resolution goals. Of cousre when we talk about resolutions and goals, The New Year always prompts people to want to be a "New You". People want to get in shape, lose weight, feel better, look sexier; the list can go on.
Trust me, there is nothing wrong with wanting to create a "New You". But everything must be done in moderation. It took a long time to become the "You" that needs change, so be patient and sensible in creating the "New 2010 You".
First, become conscious of yourself. Be aware of both your strengths and weaknesses when it comes to being comitted to a project. Losing weight or getting more fit is a project and the disciplines of a working project should be applied.
 Make a list of does and don'ts. Do a little research pertaining to better eating and healthier living. Don't automatically search for a new "Fad Diet" Diets can work for a period of time because you can follow a script of goods and bads.  BUT.... a Lifestyle Change is what is neccessary for weight lost success.
Change your life style. Change the way you look at food. Change the portions that you consume. Include living foods in you daily diet such as fruit and vegetables. "Change your lifestyle".
As your considering becoming more fit, first take simple steps. Simply take a walk as a means of excersize. Learn to stretch the body. Research simple fitness tips. Think through a plan of discipline. Remember getting fit is a project. You need a game plan to help you stick with it.
Before you go get that costly gym membership, simple get the body moving.
Remember......."All success is based on consistency".