Tuesday, 22 May 2012

Jamie Eason's LiveFit Trainer - Phase 1 Day 22 & a quick run

Today was supposed to be legs day however neither Janine and I were feeling up to it.  We wanted to work out (of course), so I had a look and decided we could do Day 23 as Day 22.  Easy!

Tuesday WOD
Walking on the treadmill, using inclines - warm up

3 sets of 10 reps for the below exercises:
Assisted pull ups
Wide grip lateral pull down
Seated narrow grip rows
Back extensions
Alternate hammer curl
Arm curl machine

For lunch I ate one of these bad boys.  Chicken with black bean sauce, brown onion, wholewheat pasta, sprouts, broccoli and peas.  It is basically the same as the lunches I made the other week - but with a black bean sauce instead.  So cheap to do things this way and my goodness they are so tasty!
 
For desert I stole one of Michelle's yogurts in the fridge.  Sorry buddy, I'll replace that for you next week when we get paid ;)  We are both so broke right now!

Apparently it was really nice and warm in London today.  I wouldn't know.  I was inside sitting in a badly air conditioned office, looking outside to the overcast day.  It didn't look hot - but I can confirm, when I left work at 5:30pm it was in fact, a beautiful day.

My arms were sore from yesterday's workout and the Zwow #3 so I sucked it up and went for a run.

Man it was so hot out that I almost died!  I was sweating so badly that my shorts stuck to me and ended up looking more like I was running in bike shorts, than Nike tempo shorts haha.  When I returned, I lay on my floor in a pool of sweat.  Ewwwwww....

God - one day I will have to find a man that puts up with that kind of behaviour.  I don't know many guys that get a sweat on as much as I do.  Honestly, whoever the "lucky guy" is (kidding!) that ends up with me, is going to have to have some kind of hobby that involves sweat and lots of it.  Otherwise, they wont understand.  At all.

Oh and before I forget, I made this awesome salad on Saturday night after seeing American Pie Reunion.  It has lettuce leafs, mushrooms, avocado, red onion, green onion, feta cheese, red pepper and some awesome grilled chicken.  Give it a go if you need a healthy dinner idea!

Monday, 21 May 2012

Jamie Eason's LiveFit trainer - Phase 1 Day 19 & Zwow #3


I missed this workout on the weekend so decided to continue with it today. I know it will mess me up a little with the weeks plan, but I will stick with it and see how it goes.

Monday WOD
7mins elliptical, warm up

3 sets of 10 reps for the below exercises:
Seated DB Press
DB front raise
Seated Arnold Press
Side lateral raise
Bicycle
Planks

Leg raises

For lunch today I had a baked potato with tuna and cheese.  Not the best option but I am broke and I didn't have time to make my lunches yesterday.  Also, to make things worse I had to go to a meeting right after the gym so it was more like a warm baked potato.  Edible, yet not as awesome as something so naughty should be.  Almost wasn't worth it to be honest!

When I got home, I figured I should probably get another quick workout in to make up for the lunch disaster.  I have been loving the Zwow workouts that Zuzana is doing.  I love her motivation and she is such an inspiration for me. I am glad that she is continuing with the workouts, whatever format they come in - I will follow her whatever she does!

Zwow #3


My time was 12mins 32 sec.  Not bad considering I really felt like I was struggling through some of these.  My god.  15 single leg lunges? OUCH! 
 Once I was done, I also completed 50 sit ups and 20 sandbag squat and presses with my awesome pink sandbag :)  Talk about taking Monday by the balls and starting the week on a high!


How did you guys start your Monday?  In an awesome exercise mood like me?


Thursday, 17 May 2012

Jamie Eason's LiveFit Trainer - Phase 1 Day 17/18 & Zwow #2

This week has gone so slowly.  Which is weird because it is now Thursday night and it doesn't feel right.  (Did I just bust out a rhyme?).  

I am looking forward to next week of the LiveFit trainer.  I have one more week of Phase 1 and then I can get started on Phase 2.  I did love Phase 2, however I promise I will complete this phase and not get stuck in it like last time....ha!  Sorry, but it IS just awesome fun lifting heavy and eating a bit more.  No wonder I found it hard to get out of it last time... Here are some catch up WOD's that I have completed.

Wednesday WOD
5mins warm up treadmill

3 sets of 10 reps of the below exercises:
Wide push ups
Incline DB press
Flat bench flys
Bench dips
Overhead tricep
Cable tricep pull downs

Thursday WOD
5mins elliptical trainer

3 sets of 10 reps of the below exercises
Leg extensions
Wide stance BB squat
Walking BB lunge (OMG my butt hurt after these!)
Single leg dead lift
Lying leg curls
Seated calf raise

I had a meeting to go to right after this workout so I wasn't able to enjoy my lunch until around 3pm. Devastated.  My tummy was going mental and it was really hard to concentrate on what was happening.... Next time, I will just take my lunch to the meeting!

I knew that when I got home I wanted to do another Zwow, since I wont be going to the gym tomorrow at lunch time.    This one was a killer because my arms are still feeling smashed from Tuesday and Wednesday.  I remember the day when I couldn't do proper form push ups..... sigh... :)

Zwow #2

My time for this was 12.08 min.  I don't have dumbbells at home, so I improvised by using my sandbag to complete some presses etc.  I am sure if you don't have weights at home either you can use your body weight or even some bottles of water.  Obviously, don't use them to do push ups on, but you can use them for everything else.

Well, I am off to bed now.  Tomorrow is historically a pretty sad day for me so I will be up early to head out for a run, clear my head and start the day on a happy note.

Maybe if I am lucky enough I will get to have a midnight chat with a certain someone tonight.. Fingers crossed :)

Retro Gamer Leggings

Today's outfit is bought to you by the disabled toilet at work.  Classy right? ;)
  • Lacoste black loafers
  • Black Milk Retro Gamer Leggings (Tetris!)
  • H&M sleeveless shirt
  • ASOS inverted cross necklace
  • RayBan glasses
  • Barry M crackle effect nail polish
 My outfit made more than a few people smile around the office today! What did you guys wear?

Tuesday, 15 May 2012

Jamie Eason's LiveFit trainer - Phase 1 Day 16

Wow.  London needs to get a grip on its weather!  It has rained, pretty much 95% of the time since I got back from Cape Town.  I don't know how much more of this I can take!  Not only is it messing with my outfit choices, but its messing with my hair and my desire to move somewhere the sun shines.

 
This is part of what my walk to work looked like yesterday.  Honestly, as soon as I went to step outside my front door, the heavens opened and I got saturated.  Yes, I was carrying an umbrella however it doesn't seem to matter when the rain is coming at you sideways and from below.  Aghhhh... Rant over about the weather.  It is just so annoying!

Today was back and biceps.  I usually love this day however my right bicep was really sore after doing the Zwow yesterday.  I must have tweaked it somehow because it felt like it was MASSIVE all day while I was sitting at my desk haha.

Tuesday WOD
10mins elliptical trainer, warm up

3 sets of 10 of the below exercises:
Pull ups
Wide grip lat pull down
Seated cable row
Bent over BB row
Back extensions
BB curl
Alternate hammer curl
*I missed the incline DB curl as the benches were not free and my bicep was killing me.... in a good way :)

After work I decided to walk home, even though it was full on raining again.  I just can't justify myself to spend a few pounds on the bus ride home when it is only a few stops.  Thankfully the rain eased off a little towards the end and I was motivated to pop out for a quick run.

I had originally planned on doing a Zwow but decided against for my arms sake.

By the time I got to the park I needed windscreen wipers on my glasses.  It was coming down pretty hard but I love that feeling of running in the rain.  It is quite liberating.

Needless to say, when I got home I collapsed into a heap of wet sweaty mess.  My legs felt super strong as per usual on my run, but my fitness it still taking some time to come back to me.  I am trying to be patient with myself while I improve but I can't help setting little mini goals for me every time I go out.

Dinner tonight was supposed to be another smoothie.  Then I was supposed to have egg whites and veggies.  Then I couldn't be bothered doing that either so I threw a veggie nut cutlet in the oven and cooked up some egg whites on the stove with a small amount of cheese.... and chutney.  I know I know.  For once there are no greens on my plate.  I couldn't help it.  I was lazy.... Sorry Mum!!

After dinner I did a load of foam rolling.  Man, that spot there feels so good!  My legs are still a bit tender from legs day on Monday so this was much needed.  Even after my run.  If you haven't bought one of these already, please do.  You can find one similar to the one I have here.

Monday, 14 May 2012

Jamie Eason's LiveFit Trainer - Phase 1 Day 15 & Zwod #1

Monday WOD
10 mins on elliptical machine, random, level 12-14 warm up

3 sets of 10 reps of the below exercises:
Leg extensions at 42kg/92.5lbs
Wide stance DB squat 9kgs/40lbs
Walking DB lunges 7kgs/15.4lbs
Single leg DB dead lift at 12kg/26.4lbs
Lying leg curls at 30kgs/60lbs
Seated calf raise at 151kgs/333lbs
Then just for a little something extra we completed 3 lots of 12 air bikes for ab work.

HRM - 351 Kcal

For lunch I ate what I prepared on Sunday.  It is so nice to come back to my desk, knowing that I am going to tuck into an awesome feed.  By the time I am done with the gym I am usually STARVING.

This afternoon I didn't really feel motivated to do much work.  We had some news throughout the day that pretty much destroyed everyone's motivation.  The news didn't directly affect me, however the mood rubbed off and it was not a very productive afternoon.

I did however, manage to stay motivated enough to try out one of Zuzana's new Zwod's.  I have been meaning to give her new workouts a try for some time now, as I don't really get the feel of the direction BodyRock.tv is going in.  Maybe one day I will try their workouts, but for now, I needed Zuzana's familiar face and physique in my life :)


Here is the tutorial video:

I was puffing and panting through the last two rounds of this workout.  It was awesome.  Really simple and I found that I could get my groove on and just get on with it.

My time for this workout was 19.22.  Please note, I am not able to complete proper pistol squats so I went as low as I could go and used a dining room chair to help with my balance.  I was dripping with sweat after this and to use the words of Zuzana, I was totally wiped out.  It was great.  Bring on the next one! I have quite a few to catch up on so I am stoked to get amongst this.

For dinner I made myself a rather large protein smoothie.  It was amazing and totally deserved.  This one had one small frozen banana, ice, PHD diet whey powder, peanut butter, organic cocoa, flax seeds and a small spoon of agave nectar.  Awesome combination :)

I was pretty tired when I finally got to bed. I have been struggling with a cough for the last few days and last night it kept me awake most of the night.  That annoying tickle, is sooooo annoying!!  The funny thing is though, it's only an annoying tickle when I am not doing anything.  I spent almost one and a half hours on the phone last night (while stretching like this in my bed) and I only coughed a few times.  But typical, as soon as I hang up and start to settle into sleep mode, boom, there it is!

Have you guys been working out to the new BodyRock.Tv format or have you stuck with Zuzana?

Sunday Nights Sweet Chili/Soy Tofu and Veggie Stir Fry

Ahh Sunday, bloody Sunday!  They never used to really get me down at all but lately Michelle and I have been having some epic weekends, which means I really do not look forward to work on Monday morning.  Mondays to Fridays are a mere speed bump in my road to chilling out and having fun with mates on Saturday/Sunday.

We stayed in on Saturday night and I am pretty sure I was in bed around 1am or so.  Not too bad for a quiet one, right?  I woke up pretty early again on Sunday morning and tried to force myself to stay in bed to at least 9am or so.   Once I was up, I pottered around the house and then decided to go to Sainsburys to sort out my lunches for the week.

It was great to get out of the house for a while.  I was starting to get cabin fever as we had been in the house since around 5:30pm or so on Saturday.  When I came home, I made up all my lunches, then sat down to catch up on some blog stuff..... and..... decided to go for a run!

Yep, it's the return of the fluffy purple tail.  Aww yeah!!  It must look pretty funny as I am jogging down the road.

HRM details:
40.36mins
542 Kcal
Avg 176 / Max 194 












I decided after running around the hills in the park yesterday, that I should go for a bit of an easier jog  along the mostly flat road up further north.  It felt good and although my fitness let me down a little bit, my legs felt strong and I relied on them heavily to get me home. 

YES!  This IS the best stretch ever and I love the Sailor Jerry posters we are acquiring on our walls at home.  Michelle finally bought a third one for our wall - our house is becoming a home!

Sunday Nights Sweet Chili/Soy Tofu and Veggie Stir Fry
Now, since I spent most of the weekend in the kitchen, why would I want to get out now?  Pfft... Yes, more cooking on Sunday!  Michelle and I really wanted to try and make a dinner with tofu so we decided to get inspired by a cookbook we bought yesterday.


Here was our Sainsburys shopping list.  We already had limes, sweet chili sauce and light soy sauce in the cupboard (I think most of you might have this as well) - so again, the meal will be cheaper.  Even so, less than a fiver for a healthy dinner?  Sounds like a good plan to me.

We prepared the tofu right from the carton.  I rinsed it under the tap before toweling it dry.  Random I know, but someone told me once I had to do that.  I listened!  I made up a really simple almost batter type thing for the tofu with cornflour, paprika and garlic (which again, we already had in the cupboard).  We fried the tofu in some vegetable oil in our pan.  Once it was "golden brown" or slightly burnt as per the picture above, we took it out and placed it on the side.

In the pan we tossed all our prepackaged veggies (yes we are broke AND lazy) and cut up some mushrooms.  I love how colorful this looks and how HUNGRY it made me feel.  If there is one thing I love, that is stir fry :)

Once the veggies had cooked for a while we added the sauce we made from lime juice, sweet chili sauce and light soy sauce.  It was a bit of a mish mash really, a spoon of this, a spoon of that, squeeze of this, dip the finger in and add whatever you want to add more of - go for it!

We tossed everything around the pan for a few minutes to make sure it was cooked through and hot. 

This is the end result! I wish the photograph did it justice, but to be honest, it was so tasty I really don't care how attractive it looks ;)


We will be making this recipe again for sure.  I think it needs a few tweaks to the tofu cooking part, but not bad for a first attempt. 

I encourage you to try and cook with tofu.  It was pretty fun and if you experiment, it just makes things even more interesting.  I love playing around with food more and more these days and am slowly getting some confidence with regard to cooking in front of other people.

Have you cooked with tofu before? Do you have any tips for first timers like myself?

Sunday, 13 May 2012

Saturday snack, a quick jog and a random night in

Even though we went out for a few drinks with our mates on Friday night, I managed to get myself up at a reasonable hour on Saturday and go for a run.  Well, I did happen to get a text message through on my phone around 6am, which may have had something to do with it.....

My legs have had a nice long rest with barely any running at all over the last few weeks.  I miss it so badly!  Honestly, my head needs it as much as my body does.  

I woke up feeling slightly confused about various things in my life and after an hour of so of laying in bed, staring at the ceiling, letting my mind tick over and over and over..... I took control of the situation and went out for a run.  My goodness, the difference in my mood when I got back was amazing.

If ever there was a problem or emotion you were having troubles sorting out in your head - GO FOR A RUN.  Somehow, everything just seems clearer when you return. I didn't manage to sort my troubles out completely, but everything does seem calmer and I was certainly able to put troubles into a better perspective.

HERE are some of my favourite tips for starting running as a beginner :)

HRM details from my workout:
Workout time 29.06min
383 Kcal
Average HR 175
Max 193
 
When I got back I decided to make some snacks for Michelle and I to eat during the week.  What better snack to make than Protein Muffins! They taste like they should be naughty, but they are packed full of protein goodness.

Evan as I start mixing the ingredients in a bowl I start to get super excited at the end result.  How sad is that?  The batter doesn't taste amazing (yes I have licked the bowl before), however the end result is just to die for.

I added some low calorie dark chocolate chips for this batch as I find it just adds a little bit of something to help with the muffin being (sorry for this...), well..... moist.  I only used around half of the packet so it didn't increase the original calorie count for the recipe by too much - especially spread out over the 12 muffins.  I think its worth it!  You of course, don't have to add anything to the mix :)

Always stoked to put these guys in the oven.  18mins later I am literally staring at them through the oven door waiting for them to be done.  Again, sad, I know.....


So Michelle and I went shopping Saturday afternoon.  This is what we bought.

Hoola hoops, beer, pizza, giant playing cards, a bike pump, flax seeds, chia seeds, soy pudding, a vegetarian cook book and a novel for Michelle, some chutney, sweet chili sauce and peanut butter.  

Random? Yes.  Did we have a good night? YES!  We watched Jersey Shore, while eating the pizza and hooping when we could.  This is what happens when we don't go out on a Saturday night.

We were thinking about heading out again, but we are both a bit strapped for cash and to be honest, a night in isn't going to kill us!

How was your weekend? Did you manage to squeeze in some exercise and have a good time as well?

Lunches for the week - Chicken with Spicey Tomato Szechaun Sauce

So today I decided to get my act into gear, pop to the store and buy all the ingredients for lunches this week.  Here is my shopping list below:

I know not everyone has even a tenner in their pocket these days, but I don't think this is too bad considering the only thing I used all of was the chicken and packet of sauce.  Everything else has been put away for next week, so I just need to top up on chicken and a sauce :)

I entered the details of this meal into MyFitnessPal and here is the nutritional info.  Don't quote me on this, but I don't think that 371 calories and a whopping 38.1g of protein is that bad right?!   Winning!   I usually eat my lunches as main meals through the day, right after the gym.  I can not wait to get stuck into this on Monday.

To start the ball rolling with my cooking I weighed out all my frozen veggies and put them into bowls with boiling water. 

I usually do this to thaw them out as I don't want to cook them completely and then put them in the fridge or freezer, and then cook them again during the week.

I weigh out the pasta and put that boiling away on the stove, then prepare the chicken and onion to be cooked in the fry pan.  I tend to cook the chicken until it is at least all over white before adding the onion.  I am really funny about how I cook chicken and I know it sounds stupid, but I don't want the onion to affect how the chicken is cooked.  Call me OCD, but yeah, chicken first then bring the onion in :)  I let that simmer together for a while before adding a teaspoon of Flax Seeds.

I love the smell of onion cooking by the way.... Nom!  Once everything appears to be cooked (I always cut a few pieces to make sure it is cooked all the way through) I pour the sauce on and again, let it simmer for just a few mins more on a low heat.

By this point in time, the pasta is cooked and the veggies are no longer frozen.  I separate out into 5 containers and just eyeball it to make it as even as possible.

And there you go!!  Five portions that I can either take in for lunch or have as dinners during the week.  Remember, failing to plan is planning to fail.  And if you are in my situation, and are constantly broke, this is the BEST idea for you.  Now all I need to do is add some snacks that I made yesterday (chocolate protein muffins) and maybe buy some fruit at work and I am set for the day.

I can totally eat the same lunch every day for 5 days.  What about you guys?  Do you like to change it up or are you happy to eat it, as long as it tastes amazing?

Jamie Eason's LiveFit trainer - Phase 1 Day 9/10/11

This is a bit of a catch up post for the last few days! Things have been hectic, but the workouts are still getting done :)


Wednesday WOD
5mins treadmill (I didn't have a lot of time today!)

3 sets of 12 reps of the below exercises:
Wide grip lat pull down
One arm DB row
Seated row
Underhand cable pull down
Alternating DB curl
Standing biceps cable curl

I love working out my arms right now.  I got told at work the other day that I have the physique of a tennis player.  That's awesome because last time I checked, tennis players had awesome arms - and I think that is HOT!


Thursday WOD
10mins elliptical (warm up)

 3 sets of 12 reps of the below exercises:
Leg press
Leg extensions
Wide stance DB squat
Laying leg curl
Seated calf raises
BB deadlift

I felt like doing a little something extra today so I threw some deadlifts in there.  I must not have worked myself very hard though as my legs were fine that afternoon and the following day.  Note to self, start pushing harder!

Friday WOD
10mins elliptical (warm up)

3 sets of 12 reps of the below exercises
Seated DB press
Front delt raise
Side lat raise
Crunches

To be honest with you , I felt like skipping out on my workout for the day.  I had just straightened my hair that morning and had planned to go out that night.  I didn't feel like getting hot and sweaty, but I forced myself to go and of course, felt so much better for it.  I hate skipping lunch time workouts because it is just so easy to go.... and there really isn't much else I would rather be doing, so I am glad I pushed through the lack of motivation and completed my workout.

Next week I hope to be a lot more prepared with my food (to save some money) and snacks.  It really is time to clean up my diet loads (I have been so naughty lately and think that working out is only just balancing what I am putting into my body).

Very excited for next week.  I am really going to push myself harder at the gym (and Janine will be back with me as well), eat better and also - get out running in the mornings as well.  My shins are feeling good since I haven't been for a run in a while.  It has been killing me, but I don't want to suffer from shin splints my whole life!  I needed a rest from it and hopefully, this time off has done some good.


What have you guys got planned for next week? Those of you on LiveFit, how are you finding it?  I am loving it - as per the last time.  Are you noticing you are getting stronger?

Thursday, 10 May 2012

Jamie Eason's LiveFit trainer - Phase 1 Day 8

Back to work after a long weekend.  Thankfully this week is going pretty fast already - as you can tell from my lack of posting.  However, the good news is that:

1.  We now have Internet at home - YAY!  Back to normal posting :)
2. My replacement iPhone turned up last night so I can finally start uploading pictures again
3.  Life is good right now, even though there are no holidays planned and there is nothing BIG to look forward to.  I think I am over my holiday blues and am getting back into somewhat of a routine.

Tuesday WOD
10mins treadmill, warm up

3 sets of 12 reps for the below exercises:
Wide push up
DB bench press 10kgs
Flat bench flys 6kgs
Narrow push up (on knees)
Overhead tricep DB 6kg
Tricep push downs 14kg

I have been doing these workouts with Janine from work and she has already noticed that she can complete more push ups than last week.  She feels like she is getting stronger and has noticed an improvement when trying to complete these exercises.  Go Janine!!!  I am super stoked for her :)

How many of you guys are doing the LiveFit program?  Are you noticing differences in your body/strength?

Tuesday, 8 May 2012

Jamie Eason's LiveFit Trainer - Phase 1 Day 4

Hi everyone! This is just going to be a pretty quick catch up post for last Thursday's workout.

Thursday WOD
10mins elliptical machine, warm up

3 sets of 12 reps of the below exercises:
Seated DB press
Front delt raise
Side lat raise
Crunches.

I was supposed to put some seated bent over rear flys in there as well, however there were loads of people in the weights room and I didn't feel up to it.  It was just one of those days where I felt like doing more ab work than arms.  I am sure I will snap out of it by next week!

Anyways, this day was my 2 year anniversary in London!  Woohoo!



Michelle and I went to go and see a band in Camden (above), which was a great night out as per usual.  We ended up having some drinks after the gig in Soho, where I had my iPhone stolen.  Not very nice!  Goodness, if it's not one thing, it's another right now.  But on the bright side, no one got hurt, we made it back home OK and my insurance covers what happened.  My new iPhone should come tonight by courier.

Also, since I haven't been able to take any photos with my phone over the weekend - check out this band if you don't know of them already.  This song was stuck in Michelle's and my heads all weekend.  


They also played with Of Mice & Men - and blew us away.  On a side note, I think I was pretty much the oldest person at the gig the other night..... Oh dear!


Thursday, 3 May 2012

Jamie Eason's LiveFit Trainer - Phase 1 Day 3

Very pleased that it was legs day today! I don't think that my arms could have taken much more punishing this week.  It was hard for me to put on and take off my sports bra haha.  Oops!  I love the burn though, it makes me feel like I am getting stronger by the day.

Wednesday WOD
10mins elliptical

Leg press
Leg Extensions
Sumo BB squat
Laying leg curl
Seated calf raises

Total workout time 36.27min
242 Kcal
Average 121
Max 157
In zone 15.57

After this for lunch I had a baked potato with tuna and cheese.  I know it isn't the healthiest of lunches but nothing wrong with a bit of carbs to help get me through the afternoon.

I left work early and really wanted to play with my new sandbag, so I checked out an old BodyRock workout that I loved and gave that a go.

Silent Killer Workout

Set your interval timer for 20 rounds of 10 seconds and 50 seconds

Lunge squat left:  25 - 18
Squat:  29 - 20
Lunge squat right:  25 - 16
Squat:  22 - 19
Reverse push up:  20 - 20(under my dining table)
Squat:  23 - 22
Knee raise:  20-24 (I completed these on my kitchen benches)
Squat:  23 - 20
Weighted crunch:  28-35
Squat:  22 - 22
 
Video tutorial is here.  Give it a go at home!  You don't need a sandbag.  Even a heavy book will do!  I used to use my 7.5kg dumbbell.  My previous results for this workout are HERE.  You can see I have lost some fitness but  I plan to get right back to where I was very soon :)


Once I was done with this workout I washed my hair and made a protein smoothie.  Then sat on the couch watching Top Gear.  Not a bad night in considering tomorrow I am going to a gig in Camden with Michelle and it will be a late on!  Bring on the weekend :)