Saturday, June 26, 2010

It's been a week since I have started my cleanse. No gluten, sugar, caffeine, alcohol and of course, no dairy or animal products. Very clean eating. Eating vegan is second nature to me. I can do this and never feel deprived. Taking it a step further and eliminating things like gluten and sugar, I knew was going to be a challenge... but completely "doable". No caffeine??? Hmmm... Now we have a problem!! ;)
You're looking at a girl who indulges in caffeine as if it were going out of style, I'm THAT bad. But the cleanse had to be done and everything that was a vice, or a stinky habit to me, needed to be kicked to the curb. So even though eliminating caffeine "frightened" me, it was one addiction that had to be broken.
The first day of the cleanse wasn't bad at all, it was the third and fourth day of the cleanse where I started to get what they call "caffeine headaches." I wasn't very tired, just carried a constant throb in my head that was putting me on edge.
I met Robert Cheeke on Tuesday night and he shared with me packets of Vega Sport... the pre workout drink mix. He gave me a handful of these. I started drinking them on Thursday and have had one Vega Sport drink every morning since and have not struggled with a single headache!!! Not even a budge! I have just what packet offers: mental clarity, more energy, better sleep...
I haven't needed a caffeinated drink in days now and it feels so wonderful!!
My skin even looks clearer today!! :)
On top of eating so clean for the cleanse that I am doing, I am also eating very high Raw (some days 100% Raw). I've noticed yesterday and today that my tummy is flatter and my jeans fit more comfortably. Heck, and it's only been a week!! ha ha ha... 30 days of this will have me looking and feeling like a million bucks!! ;))
I'm keeping my protein sources to SunWarrior protein products and Manitoba Harvest Hemp protein powders and seeds. I drink a Vega Whole Food Optimizer daily as well for a meal and always add more protein (hemp). This way I can use the VWFO as my breakfast or mid morning snack and not lack on my protein intake. The protein helps keep me feeling "full" too. All I can say is, so far so good. I truly thought that the caffeine eliminating was going to be the hardest part of the cleanse, but in this first week I have managed pretty well by replacing it with the Vega Sport. I'm hooked!! I've traded one vice for another ;)

Wednesday, June 23, 2010

Last night I had the opportunity to meetup with Robert Cheeke at GREEN in Tempe, Az. I spent 4 1/2 hours just listening to him. He is so motivational, his message is so powerful and what he's doing for so many is incredible. Robert is a self-published author, famous for his Vegan Bodybuilding. His book, Vegan Bodybuilding and Fitness has changed my way of thinking as far as training for a Figure Show and doing it 100% Vegan. I was constantly told that a "vegan can't do it!" Robert's book is proof that if CAN be done!! Not only is he a healthy and strong vegan, but he is a BODYBUILDER!! Come on!! Who dares to say Vegan's can't do it! ;) With the help of his book and his influence, I have no doubt that I can compete as a Vegan... and now, my wonderful husband is Mass Building 100% Vegan because of the facts and testimony Robert has in his book :)
So last night was just great. Robert is everything I had imagined him to be, Kind, Smart, Honest... and just NICE! He was a real pleasure to be around. You can't help but sit there quiet and just listen to him. He is driven and his passion is contagious. It's remarkable.
Later in the evening, Kristen Suzanne of Kristen's Raw and her very smart husband came for the visit and the four of us just talked, laughed and shared ideas with one another. It was one of my favorite evenings with friends who are a great inspiration to me.
In all my training and my husband's Vegan Mass Building journey, I have to give Robert a BIG Thank You!

"Thank you Robert! Not only am I benefiting from your teachings, but my husband who is not a Vegan... is on his own will, wanting to mass build all Vegan... and I have YOU to thank for that!!"

Cheers to Robert Cheeke (Entrepreneur and Vegan Bodybuilder)

Monday, June 21, 2010

On Saturday, Nick "Raw Nature Boy" called me and we discussed some nutrition tips. He is always full of great information. I wrote down a few pages of notes and wanted to share some key notes. All this I  will be incorporating into my new training diet. 

* Intake Protein - Every 3 Hours 

* Good Fats to add each day - Flax, Coconut Oil and Hemp

* Post-Workout fuel is the most important meal! 

* Consume Water and Protein before bed

* No Wheat!! Wheat raises estrogen levels and I should just stay away from it all together... especially when trying to drop body fat and weight for my show. So NO WHEAT!

* Stick to Low Glycemic Fruits (berries, green apples and grapefruit) No Bananas!

* Eat Slow Burning Carbs (Kale, spinach, broccoli, salads and sprouts)

In conclusion:
** Good Fats IN
** Rev up Protein (small protein feedings every 3 hours)
** Fiber-filled salads (Green and Lean)

Every time I talk to Nick, my plan becomes more "clear". I understand what I'm doing and my confidence is exceeding. I have someone on my side through all of this! and not just anybody, a guy who has been doing this for over 40 years and KNOWS what the heck he's talking about. Yayy me!! :) Nick "Raw Nature Boy" is my personal Coach!! I'm one lucky girl!!

So now that I have my tips from Nick, I'm positively moving forward. My diet needs to be cleaned up,  for optimal health and for my training. Nick has advised me to remove wheat from my diet, I will also be removing gluten, sugar, alcohol and caffeine. Caffeine will be my challenge. I'm known for consuming energy drinks and occasional coffee's and tea's. So this will definitely be where I will struggle the most, but once I get over the initial "start" of the cleanse, I know my body will adjust and will feel happier without all that crud! I'll gain more energy (is that possible? ha ha...), sleep better at night, have glowing and healthy skin and my entire inside and outside appearance will just be amazing!! There's no doubt about it!!

If you're interested in doing a Vegan Cleanse to gain the benefits of weight loss, more energy, improved sleep and so much more greatness, then visit Karma Chow and sign up for the 30 Day Vegan Cleanse. Melissa Costello (Vegan Chef for Tony Horton of P90X) will be your personal Coach for the entire 30 days!! 


Wednesday, June 16, 2010

I didn't get to talk to Nick (Raw Nature Boy) and Lucy (SunGoddess) this past Monday like I had planned. I'm using my notes from our conversation from the previous week to train. On Saturday, I fasted till dinner and then had a Sunwarrior protein shake. On Sunday, I had only Sunwarrior protein shakes and for dinner I had a Vega Whole Food Optimizer smoothie... LARGE size ;) It was super delish!
I haven't been eating 100% Raw, due to lack of food supply in the house.. ha ha ha... This girl has got to get to the store for some fresh GREENS and colorful produce! My body is craving it!! So here is my food journal for the past two days:

1/2 Apple with 1T Raw Almond Butter
Post Workout:
1/2 Apple with 2T Raw Almond Butter and 2T Hemp Seeds
Meal #1
Raw Almond Butter on 2 Slices Ezekiel Bread
1 Cup Strawberries
Meal #2
Bowl of organic Tempeh and an organic Wheat Tortilla
1/2 Cup Raw Almonds
2T Goji berries
Meal #3
2T Goji Berries with a Vanilla Sunwarrior Protein Shake

I don't know what my deal was today, but from the very beginning of my day all I wanted was Raw Almond Butter!!! Seriously!! My body was craving it!! So you know what, I gave it what it wanted and I felt great all day! No worries!! ;)

I burnt 320 cals doing cardio this morning.
Total Calories in: 1,909
Minus Cals Burnt at gym: -320
Goal Intake: 2,000
Difference: 1,589
Plus I burnt cals all through out the day with just daily activities. So even with all the FAT I consumed ;) he he... my cals were where I wanted them to be ad I feel good! I wonder if Nick would approve? Lol ;)

No Workout
Meal #1
1/2 Vegan Sprouted Bagel with Tofutti Cream Cheeze
1/2 Cup Raw Almonds and 2T Goji Berries
Meal #2
1/2 Vegan Sprouted Bagel with Tofutti Cream Cheeze
1/2 Cup Raw Almonds and 2T Goji Berries
Meal #3
2 Scoops Chocolate Sunwarrior Protein Shake with added Ormus Supergreens

Calorie intake: 1,330
Goal intake: 1,500
Difference: 170

1 Scoop Sunwarrior Protein Shake
Post Workout
2 Scoops Sunwarrior Protein Shake with added Ormus Supergreens
Meal #1
2 Slices Ezekiel Toast with Tofutti Cream Cheeze
Guava Goddess Kombucha Drink
Meal #2
Sunwarrior Protein shake
Meal #4
Brown Rice, Black Beans, Corn, Chopped Onion, tomato and spinach

I don't know how many calories are in Meal #4...

Goal Intake: 1250
Total calories without calculating Meal #4: 560
I'm guessing the bowl is around 500... or more? hhmmm... if the bowl was 500-550 calories, then my approximate total would be 1,060-1,110

Today's intake looks low, but I felt great all day. I'm loving the idea of adding the Sunwarrior protein drinks as snacks. They fill me up and give me comfort that I am getting some quality nutrients. I love it!! :)

My goal is to GROCERY SHOP!!! Ha ha ha... I need some RAW FOOD!!!!! ;) Also, I'm going over to a friends house on Friday to hang out and let the kids swim, so my plan for Friday is to bring some wonderful watermelon for everyone... and myself! Friday will be a Detox day of consuming nothing but watermelon :) I look forward to it, as I LOVE watermelon!!

Monday, June 14, 2010

June 14, 2010

This morning is going to be very exciting!! At 10 am I will be talking to Nick "Raw Nature Boy" and Lucy "RawSungoddess" to go over my diet and workout plan in prep for my Figure Show. I'm always looking forward to speaking with Nick because he is so well educated in health and fitness. I can't go wrong with him on my side :)
I know that in my heart I want to do my training 100% Vegan and as High Raw as possible. If I can train the way I need to train and remain on a 100% Raw Diet, then let's do it! I've been prepping myself this past week with lots of Raw Foods. I've also fasted this weekend. I'm feeling pretty "clean" and ready to take on this new adventure.
I don't know what my training is going to be like yet, so this morning I went to the gym and did 15 minutes of high intensity interval training and then did 12 minutes of fast running on the treadmill. No weights.
I'm feeling tired as of now and just may go lay down for 30 minutes ;)

Today's Food intake will be shared later tonight, along with notes from the 3-way.


Wednesday, June 9, 2010

Figure Show Date!!

November 6, 2010 is my official show date! I printed out my enrollment form and have it up on my vision board! I also have Raw Foods printed all over my vision board and the word "VEGAN" written on it :) It's all there for me to see every single day! I am so excited!!

Let the FUN begin!! ;)

Yesterday morning I received the greatest opportunity to have a 3-way call with Lucy "Raw Sungoddess" and Nick "Raw Nature Boy" Co-Founder of Sunwarrrior Raw Vegan Proteins and Supplements. What I expected to be a quick 20-30 minute conversation turned into an hour and a half phenomenal chat with tons of teachings and an exciting added journey to my Vegan Figure Show Transformation!! I can't even explain the happiness and gratitude I have for what is to come. It's truly what I have been dreaming about sense committing to the plan of competing in a Figure Show.

Nick and Lucy opened their arms to be with love and friendship as soon as I answered their phone call yesterday morning. They were all about getting to know me, teaching me how to be successful in Raw Vegan Training and the importance of Superfoods. I wrote down 4 full pages of amazing notes! Nick knows Raw Vegan training more than anyone I have ever met. His knowledge and approach to this lifestyle is most inspiring. Before the phone conversation ended, Nick said to me "consider me your personal trainer." Oh WOW!! Really!!!! Nick, in my opinion... and I know in many others, is like the personal trainer only celebrities have access to! Well you know what! I feel like a Celebrity!!! I know that with Nick on my side, I will NOT fail! He's that great and he's that important to my training.
Nick told me, "become your own expert." Know your body. Listen to it. Our bodies talk to us, they tell us what nutrients we're lacking, if we need more rest time to recover, we gain allergies, and if there's a "bug" in our bodies. Getting sick is a great example of our bodies speaking to us. We get a runny nose, a cough, a headache, we become sore and tired and not to throw this one out there but diarrhea too is a way of our body speaking to us. Our body will start eliminating unwanted bacteria and viruses. When my little girl was a year old, she developed a parasite. We didn't have any pets and were really good about keeping things clean. But because her immune system was weak, it was so easy for her to wiper her hand on a floor that a pet had been and she picked up a parasite. How extreme, huh! So we took her in to our Homeopathic Chiropractor, put her on a 14 day Parasite Detox and she was herself again. A year later, she had developed a parasite AGAIN! Due to a weak immune system. So we took her into our Chiropractor and had her tested... found out she had food allergies to 5 foods and 2 to environmental allergies. Sad, right! We removed all the foods she had an allergy to, kept the bug guy out of our house from spraying and kept her out of the garage (she had an allergy to gasoline!). Our bodies speak to us. In different ways and in different forms, and sooner or later we recognize it.
I've learned so much in 90 minutes with Nick and Lucy than I have learned in a year of reading
material on vegan and raw nutrition :)
I will share more of my notes as I share my transformation story!

I set a goal with Nick and Lucy to be entered into a Figure Show by November 2010. It will be so much fun to share this experience with all of you!

As of right now, I am cleansing. Today till Sunday night and then Monday I will begin my "calorie manipulation" diet plan that Nick has introduced to me. My cleanse is a toss between all raw foods one day, juicing on another day... I will be switching things up. :)

My starting progress pics as of TODAY! (sorry for the picture quality, next time I'll have someone else take the pics!)
June 9, 2010

Tuesday, June 8, 2010

I have not heard one complaint from Ryan since starting his Vegan Mass Building Diet. He has been enjoying eating all the prepared food I make him :) Last night after his workout, he shouted from down stairs "Hey babe! Would you mind making me a Sunwarrior Drink?" WOW!!! How cool is that!! Ryan went from drinking heavy whey drinks for weight gaining that had more than 600 calories per serving to requesting Raw Vegan Sunwarrior Drinks... I'm a happy Wifey :)

Yesterday Ryan was on his own to prepare a couple of his meals, he did surprisingly well. I was shocked! Lol ;)

So here is the last two days of Ryan's intake:

Vegan Mass Building Day 5
Meal #1
Triple Nut Bar
Sprouted Bagel
Almond Butter
1/2 Cup Cherries

Meal #2
Cliff Bar
Sprouted Bagel with almond butter
1 Peach

Meal #3
Cliff Bar
Sprouted Bagel with almond butter
1/2 Cup Cherries

Meal #4 (this was actually breakfast... so Meal #1)
Sprouted Bagel with Almond Butter
Bowl of Go Lean Cereal with Almond Milk

Meal #5
Cliff Bar
1 Peach
1 Cup Almonds

Meal #6
1/4 Sprouted Bagel with almond butter
Serving of Oatmeal with agave nectar and cinnamon

Protein 221
Carbs 456
Fat 184.5
Calories 4072.5

There were ALOT of bagels with almond butter ate today because Ryan had to travel quite a ways for work and had to pack some calories with him. So we packed him 3 bagels with almond butter, 2 peaches, 2 bags of cherries, cliff bars and almonds. Ryan was pretty burnt out of bagels at the end of the night! Lol.. I don't blame him. Hence the "1/4" bagel he had at meal #6. Ryan is doing SUPER! He as been 100% Vegan for 5 whole days now! This is GREAT!!!

Vegan Mass Building Day 4
Sprouted bagel with Almond Milk
Bowl of Cereal with Rice Milk

Meal #2
2 Vegan Chicken Patties
1/2 Cup Edamames
2 Ezekiel Toast with Almond Butter

Meal #3
4 Almond butter and Jelly Sandwiches on Ezekiel Bread

Meal #4
Cliff Bar

Meal #5
Cliff Bar
2 Vegan Chicken Patties
1/2 Cup Edamames
Sunwarrior (2 scoops)

Cliff Bar

Protein 264
Carbs 419
Fat 153.5
Calories 3850

Sunday, June 6, 2010

We have been 100% successful in keeping Ryan's meals Vegan. It has been a lot of fun preparing his meals and making them so that he gets enough protein and of course, that his calorie intake is above 4,000 calories (as of now). He tells me that is likes the meals and he never feels "deprived". Last night we went to the Diamond Backs Baseball Game with the girls and before we left the house Ryan ate a bowl of brown rice with tempeh, edamames, peas and corn with Vega EFA Oil drizzled over it. He also had a Sunwarrior Protein drink and then we were off to the game. At the game he wasn't hungry and didn't feel the need to snack. When we got in the truck I had a 2 cups of fresh strawberries for him 1 cup of almonds and a Sunwarrior Protein Drink. If you take the time to prepare your food ahead of time, then there is no room for failing on your diet. Stick with it and be consistent.

Here is Ryan's Vegan Mass Building Intake for Today:
Meal #1
Sprouted Bagel with Raw Almond Butter
Bowl of Go Lean Cereal with Rice Milk
Sun Warrior Protein Drink

Meal #2
Vega Meal Replacement Drink
2 Cups Strawberries
Cliff Bar

Meal #3
1 Tofurky sandwich on Ezekiel Bread
Sun Warrior Protein Drink
1 Cup Edamames

Meal #4
Cliff Bar
Sun Warrior Protein Drink
1 Cup Raw Almonds

Meal #5 (Ryan LOVES this meal! He loves the flavoring of everything in it... YAY!)
Bowl of Brown Rice with Asparagus, Tempeh and Vega EFA Oil
Sun Warrior Protein (2 Scoops)

Meal #6
Almond Butter Ezekiel Bread Sandwich
Sun Warrior Protein Drink (2 Scoops)

Water intake~ 1 Gallon (at least)

Calories 4,555.8
Fat 169.2
Carbs 513.3
Protein 310.6

16 minutes of max interval training on the elliptical
P90X Yoga X is on the schedule, but he's not ready for yoga ;) so together we will do Insanity this afternoon.

I have to be honest, the tempeh made me nervous. I wasn't sure if I was pushing Ryan with adding it sense he hasn't had it before. And sense the bowl was full of rice and veggies... I just wasn't sure what his reaction was going to be of it. But to my surprise, Ryan really liked it. He said to me "This is really good. I like this one Babe." :) NICE!!! Tempeh is so high in protein and all around super nutritious, so this is very good!!

Saturday, June 5, 2010

Today has been so much easier for Ryan. I picked meals that weren't "as big" as yesterday's choices to kinda ease Ryan into this new routine. He is feeling much better and is able to keep up with the meals and not feel over stuffed. So here is what is on the menu for Ryan's second day of Vegan Mass Building...

Meal #1
Sprouted Bagel With Raw Almond Butter
Bowl of Go Lean Kashi Cereal
Rice Milk
Fruit Smoothie with Vega Infusion and Almond Milk

Meal #2
Vega Meal Replacement Drink with Almond Milk
2 Cups Strawberries
Cliff Bar

Meal #3
2 Large Bean and Onion Burritos
12 oz Organic Apple Juice

Meal #4
Sun Warrior Protein Drink
2 Cups Strawberries
1 Cup Raw Almonds

Meal #5
Bowl of Brown Rice, Peas, Corn, Edamames, Tempeh and Vega EFA Oil
Sun Warrior Protein Drink

Meal #6
Vega Smoothie with Almond Milk and Frozen Fruit
2 Almond Butter and Jam Sandwiches on Ezekiel Bread

Post Workout
Vega Sport with Almond Milk
Cliff Bar

Intake Totals:
Protein: 294.8
Carbs: 770.2
Fat: 199.5
Calories: 5802

Water Intake: 1 Gallon

Friday, June 4, 2010

Today went so good! Ryan is a natural at vegan eating! Ha ha ha... Our intentions were to do 8 small meals today (following the plan in Robert Cheeke's book) but so far have only consumed 5 meals. If Ryan can do it, then he'll complete 6... but I think that will be pushing him! Ha ha ha... Just wait till you see what he ate today, you're going to die! It's so funny to see it on paper, beacause it is REDICULOUS! Lol ;)

Let me say that consuming this much food in one day was not easy for Ryan. This boy loves to eat and wants to eat, but this is something else. Mass Building is no joke.

"Don't be afraid to eat big. If you want to get big you have to eat big." -Robert Cheeke Vegan Bodybuilding and Fitness
So here it is, Ryan's first day of Vegan Mass Building

Meal #1
Large Bowl of Oatmeal (with agave nectar and cinnamon)
Sprouted Bagel (with raw almond butter)
Sun Warrior Protein Smoothie (with cacao nibs, unsweetened almond milk and one cup spinach)

Meal #2
2 Cliff Bars
Trail Mix Snack bag
1/2 cup raw almonds
Sun Warrior Protein (2 scoops in rice milk)

Meal #3
2 Tofurky Bagels (Sprouted bagels with Tofurky and Onion)
Sun Warrior Protein Drink (1 scoop in water)

Meal #4
Bowl of Strawberries
1/2 cup raw Almonds
Sun Warrior Prtoein Drink (1 scoop in rice milk)

Meal #5 (Ryan and I laugh at this meal! Who eats SIX corndogs?!? Ha ha ha...)
4 1/2 Vegan Corndogs (the meal was set for 6 corndogs but it was honestly so much food!) Lol
1 Cup Edamames

Meal #6 (This meal was on the agenda but Ryan was way too full from the corndogs to even think of consuming another meal... but I wanted to share with you what was planned)
Bowl of Brown Rice, peas, edamames, corn and tempeh
Sun Warrior Protein Drink

Protein 311.9
Carbs 553.6
Fat 176.5
Calories 4898

This was so much fun creating and planning out Ryan's next meal. Ryan enjoyed it too! We're moving forward with Vegan Mass Building Day Two!!!

For the past year, all Ryan has talked about is wanting to "gain weight." He's not a "small" guy, just very lean and toned. He wants to gain weight and add muscle to his frame. He has tried weight gainer protein drinks that have about 600 calories per serving (and tons of crappy whey!), he has made an effort to consume lots of protein in the form of white meat. He works out and still manages to either gain a pound or two or lose a pound or two. He gets so frustrated and it's sad. It's like me wanting to lose weight and no matter how well I ate and how hard I trained, there was no weight loss and it was wearing me down. It's the same for him in his want to gain weight and add mass.

So I am reading Robert Cheeke's new book, Vegan Bodybuilding and Fitness. I've been sharing with Ryan some great information from the book and have been showing Ryan Robert's pics of him on stage competing as a Vegan Bodybuilder. Ryan was impressed. So I couldn't help myself and had to throw it out there, "Babe, I'll help you with preparing your meals, keeping track of your protein, calories, fat and carbs. I will take all the "work" out of meal planning for you. I'll let you know when you need to eat next and WHAT you need to eat next... Would that be good Babe? Would you like that?" Ryan was extatic! He said YES right away. So then I told him, "ok Babe, I'll help you 110%. I will make this as easy for you as I can. You focus on your weight training (P90X of course!) and leave the diet part to ME! "
I discussed with him that if I was going to be preparing all of his food, that I will not be boiling chicken, emptying egg's for their whites, opening up cans of stinky tuna... I will not be preparing animal proteins for him.... He continued to listen to me. Finally I said, I will be preparing for you 100% Vegan Meals and I will feed you as Robert Cheeke instructs in his new book. Ryan never hesitated and said "sure, let's do it!"
YIPPEEEEE!!!!!! My born hunter is going to give me a chance to lead him on a Vegan Bodybuilding adventure!! This is so exciting!! I'm documenting EVERYTHING and will be posting a lot of it here on my blog for all of you to read and support my Man :) He's gonna need the support, so please give it to him.
Today is Day One of his Vegan Mass Building. So far so good :) I will post tonight all what he has ate through out the day and what his comments are of his vegan diet. I'm so excited!!

If anyone is curious to know HOW a "vegan" can build muscle and bodybuild, then I highly recommend you head over to and purchase Robert Cheeke's new book, Vegan Bodybuilding and Fitness. I have read it a few times now and am using all that I have learned to walk my husband through a Vegan Mass Building Diet :)

Tonight's post shall be interesting ;)

Tuesday, June 1, 2010

This morning I woke up at 4:40am to be at the gym by 5:15am. It felt so good waking up this morning after dreaming all night about the dreams and goals I had made to myself before bed last night. I have a burning desire to compete and own a Figure Competitor body which is 100% Vegan and all Natural.
This excites me enormously! I can't even put words around my excitement! :)
So this morning's plan was to go to the gym and do fat burning cardio for at least 60 minutes. Six weeks ago I did a VO2 Test which told be at what heart rate my body burns fat and what heart rate my body burns glucose. If I keep my heart rate between 124BPM and 156BPM then I am in my fat burning zone... anything over 160BPM I am then burning carbohydrates/glucose. My goal is to stay in the fat burning zone.
I got on the treadmill, watched my heart rate monitor until I was in a safe fat burning zone and then opened up my newest learning material, Vegan Bodybuilding and Fitness by Robert Cheeke. Before I knew it, I had been on the treadmill for 90 minutes! Ha ha ha... times goes by so fast when you're focused on something besides the time. It felt wonderful!

So here it is, my day one to the rest of my future transformation is completed. Yay Me! ;)