Bringing Back The Motivation : 9 Ways to Keep You Motivated

Even the most motivated us can lose our motivation. There are times we don't feel like doing anything or even not thinking of anything. We get into slump that making positive changes seems to be difficult. 

But hey...it's not a hopeless thing! A small step can lead to giant step. You can get started down the road to positive change.

Yes, I know it seems impossible at times. You don't feel like doing anything. I've been there, in fact I still feel the same time after time. So you're not alone. 

When I fall out of exercise due to illness, busy with work or simply just being lazy. It's hard to get started again. But, I've always found way to break out of the slump and here are the things that I've learned :

1. One Goal. Whenever I’ve been in a slump, I’ve discovered that it’s often because I have too much going on in my life. I’m trying to do too much. And it saps my energy and motivation. It’s probably the most common mistake that people make: they try to take on too much, try to accomplish too many goals at once. You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It’s not possible — I’ve tried it many times. You have to choose one goal, for now, and focus on it completely. I know, that’s hard. Still, I speak from experience. You can always do your other goals when you’ve accomplished your One Goal. 

2.Find inspiration. Inspiration, for me, comes from others who have achieved what I want to achieve, or who are currently doing it. I read other blogs, books, magazines. I Google my goal, and read success stories. 

3.Get excited. This sounds obvious, but most people don’t think about it much: if you want to break out of a slump, get yourself excited about a goal. But how can you do that when you don’t feel motivated? Well, it starts with inspiration from others (see above), but you have to take that excitement and build on it. Once I’ve done that, it’s just a matter of carrying that energy forward and keeping it going.

 4.Post your goal. Print out your goal in big words. Make your goal just a few words long, like a mantra (“Exercise 15 mins. Daily”), and post it up on your wall or refrigerator. Post it at home and work. Put it on your computer desktop. You want to have big reminders about your goal, to keep your focus and keep your excitement going. A picture of your goal (like a model with sexy abs, for example) also helps.

5. Think about it daily. If you think about your goal every day, it is much more likely to become true. To this end, posting the goal on your wall or computer desktop (as mentioned above) helps a lot. Sending yourself daily reminders also helps. And if you can commit to doing one small thing to further your goal (even just 5 minutes) every single day, your goal will almost certainly come true.

6.Realize that there’s an ebb and flow. Motivation is not a constant thing that is always there for you. It comes and goes, and comes and goes again, like the tide. But realize that while it may go away, it doesn’t do so permanently. It will come back. Just stick it out and wait for that motivation to come back.

7.Start small. Really small. If you are having a hard time getting started, it may be because you’re thinking too big. If you want to exercise, for example, you may be thinking that you have to do these intense workouts 5 days a week. No — instead, do small, tiny, baby steps. Just do 2 minutes of exercise. I know, that sounds wimpy. But it works. Commit to 2 minutes of exercise for one week. You may want to do more, but just stick to 2 minutes. It’s so easy, you can’t fail. Do it at the same time, every day.

8.Think about the benefits, not the difficulties. One common problem is that we think about how hard something is. Exercise sounds so hard! Just thinking about it makes you tired. But instead of thinking about how hard something is, think about what you will get out of it. For example, instead of thinking about how tiring exercise can be, focus on how good you’ll feel when you’re done, and how you’ll be healthier and slimmer over the long run. The benefits of something will help energize you.

9.Squash negative thoughts; replace them with positive ones. Along those lines, it’s important to start monitoring your thoughts. Recognize negative self-talk, which is really what’s causing your slump. Just spend a few days becoming aware of every negative thought. Then, after a few days, try squashing those negative thoughts like a bug, and then replacing them with a corresponding positive thought. Squash, “This is too hard!” and replace it with, “I can do this! If that wimp Leo can do it, so can I!” It sounds corny, but it works. Really. Seriously

How To Plan Your Exercise Program

"He fails to plan, plan to fail" -Proverb-

Starting fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight and even help you to sleep better. It's easy to say that you will exercise every day, most worthwhile activity require planning..starting and maintaining a physical activity program does too. When you are designing exercise program keep these points in mind :

• What's is your fitness goals - Everyone has different goals when it comes to fitness, some just starting an exercise, you may want to lose weight. Others may have prepare for marathon, and for some people it's just maintaining their fitness goals. You and me have different fitness goals. So, choose which you want to achieve. 

•  Make excercise top priority - You know already the benefits of doing physical activity. If you want to look good, feel good, shed excess fat, increase your energy levels, and feel relaxed and happy, make commitment for healthier lifestyle. Put exercise as your top priority, make time for it and stop making excuses.

• Design a balanced routine - You don't want to go overboard with your exercise or get injured. For sure you don't want to lose muscles because you are doing too much of cardio exercise but neglecting weight training. Draw an activity plan when you can train your muscle groups as well your cardio. To shed some kilos you don't actually need to exercise for many hours. Aim for 60- 150 minutes of moderate activity. 

• Plan your recovery time - Many people start exercising by working out too intense or too long and give up when their muscles and joints become sore. Plan time between sessions to rest your body and muscle growth.

• Write down your plan - A written plan will help you to  stay on track. 

• Be creative with your plan - There are many things you can do to improve your health. Thousands of weight training you can do, also different activities for your cardio. You can mix it up to avoid plateau. You can join dance classes, you can run, or you can use the elliptical machine..sooo mannyy....to keep you off from boredom.

• Review your plans and goals - You may find that you can gradually increase some activities while others just too hard. You could find new activities, find more convenient times or trying new exercise.

• Track your progress - This will keep you motivated and strive more in the future. Reaching your goal will give you more confidence and self-esteem. 

Reasons Why Your Exercises Are Not Effective

Reason #1 : Cardio is Enough

Dr. Kenneth Copper the father of aerobic is finally admitted aerobics itself is not the one and only solution to fat loss. However, the latest survey stated over 80% women still not put the resistance training into their weight loss program. Why exercising with resistance is necessary ? The amount of calories that you burn during exercise is pretty minimal. The vast majority of the calories burned because of exercise are burned in the hours after you have finished exercising. And the length and amount of this ‘after-burn’ are determined by both the intensity of the exercise and the amount of muscle used during the exercise period..not by the amount of time spent exercising!!! So remember…you can exercise hard, or you can exercise long…but you can’t exercise hard for long.

Reason #2 : Resting Too Long Between Sets During Resistance Training

I have seen many people in the gym, who spend their resting time by checking messages in their phone or talking to the person who is next to them. 

When you exercise a muscle, you are ‘breaking the muscle down’…tiring it out. However, the human body is a fascinating machine. The muscle that you just exercised to failure will regain about 50% of its initial strength in the first of 10 seconds rest. After one minute the muscle will regain its strength by 90%. So, if our purpose is to ‘break the muscle down’ with exercise, why on earth would we want to let it recover (almost) fully between sets? That means that we are starting each set almost from the beginning again. How inefficient is that?

Reason #3 : Poor Technique

You have the best fitness program that no one can beat, incredible motivation and amazing nutrition plan. But if you are not performing the exercises correctly, your results are still going to be far from optimum. Any exercise that is not performed correctly will only result injury. And if you are not performing the exercise correctly, you may be exercising completely different muscles than you think you are.

Reason #5 : Doing Outdated Exercise

We are living in the year 2012 now where many exercises have been improved and modified in order to minimize injury. Open up yourself to different types of exercise so you always have options and avoiding plateau. It's time to freshen up your routine and give yourself challenges in exercise. 

Reason #6 : Crunches Help Lose Belly Fat 

There is no proof doing 100 reps of crunches will shed the fat around your belly. Studies have shown that the belly fat area is most responsive to cardio and diet ( avoiding refined carbs, sugar and trans fat ). Speed up the process by cardio and resistance training. My favorite is planks. I still do crunches but limited only to 20 reps and do back up afterward.

Recovery After Exercise

We are all know that getting enough rest after exercise is essential to a high level performance, but many still feel over train and feel guilty when we are taking a day off. Rest is physically important so that muscle can repair, rebuild and restrengthen. In worst cast scenario, having too few rest can lead to over training syndrome.

 Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.

If you’re just starting out in exercise, it’s important that you build into it slowly to allow you’re body to adapt to the demands of sport. Maybe try exercising on two consecutive days, but have a rest on the third day. If you just keep going, without any rest, your body will soon start to fatigue and you’ll find it difficult to complete any exercise sessions. 

If you have just started physical activity or performed a new exercise for the first time, you might be feeling a little sore or stiff but don’t start doubting all those promises of feeling better for exercising just yet. In most cases this is a reaction from your body as it tries to adapt to the new experience. Starting exercise or performing a new movement pattern can result in:

• Severe muscle soreness
• Muscle stiffness
• Decreases in strength
• Decreases in skill levels

For those who are more experienced exercisers and are maybe training for an event, rest and recovery is also vitally important.

Plan your training carefully, include rest days where you let you’re body recover from the stress and begin to adapt to the training. Try thinking ahead to the race/event date, plan different sessions for each week. Maybe do a couple of weeks of more intensive and hard sessions, but follow that with an ‘easy week’ where you’re body can adapt to all the hard training you’ve been doing .

There are things you can do to help you recover after exercise :

1. Sleep is one of the most important forms of rest and provides time for the body to adapt to the physical and mental demands of training.
• Make sure you’re getting enough sleep (8hours per night is a good guideline)
• Ensure your sleep is good quality, make sure the room is dark, quiet and peaceful.
Passive resting such as reading and listening to music are great ways for the body to relax, both physically and mentally.

2. Cool-down routines are important. If you cease exercise immediately, without cooling down, blood lactate buildup in the muscle tissue won’t be flushed away as efficiently, resulting in muscle soreness and swelling. Cooling down after exercise gives your muscles time to buffer the lactic acid, and it keeps the blood flowing through your capillaries, which reduces lactic acid buildup.

3. Rehydrate yourself after exercising.

Post-workout dehydration causes several unwanted conditions:

• Waste products will remain in your muscle tissue, increasing your post-workout muscle soreness
• Thicker blood stresses your cardiovascular system
• Dehydration significantly reduces mental and physical performance
• Nutrients, especially the serum amino acid needed for protein synthesis, will not be delivered to your muscle tissue as efficiently

Your recovery from exercise is dependent upon re hydrating yourself after working out. This is the most important step you can take. If you neglect re hydration, your recovery will stall completely.

Exericising at Home

What a bugger for this morning, woke up early and ready for my gym. I defeated my laziness by still keeping it positive and march to the gym. I imagined running for 3km, and do total body workout ( because it's Sunday, and usually the machines are not used by so many members ). It was probably not a good start, when I got there the gym was still closed and there was a notice says "Will be open at 14.00"..I was like 'oh mann...'

I didn't want to wait until 14.00, so went back home and just decided to have exercise at home. My mind was already set to exercise,so when the gym closed, it didn't stop me at all.

For a start, I opened YouTube and checked up some dance exercise,and I found Ritmix 17 Flamenco is very interesting to start. So, I did that for 30 minutes. Then, I continued with abdominal exercises, from stand up crunch, obelique, and lower abs exercise. Finished with the abs, I did another 30 minutes of Body Combat ( I have downloaded some of Body Combat videos from YOuTube ), then wrapped my exercise with good morning for my back. 

Considered what I've done today, I guess there should be no excuse not to exercise. You don't really need to go to gym just for exercise. It's simple, low cost and easy to do.

Challenging Myself

Having new love for running, I am very keen to educate myself the whole thing about running. For example, what food is best to consume before running and after running, how to run for longer duration without getting exhausted, how to avoid injury during running and still many more. I do really visual myself to be a better runner.

Another goal is..my holiday to Bali which is in 4 weeks time. The bikini body program is starting already. It's still contains running and weight training. To avoid over training, I have to sacrifice one of dancing days. It's sad, but I only miss 1 dancing day and hopefully it will work as expected.

Today, as I have done some researches and some recipes, I've made work out plans, eating plans and even resting plans. So basically, today is the official kick off for the challenge.

In Love for Running

Although I know the benefits of running, I've had never fancy running. When my trainer taught me how to run properly, I still didn't have the interest to run for longer than 15 minutes. Running was a dreadful thing for me.

It all started when I had more time in the gym and I got bored with the classes. So, slowly I increase my time on treadmill, I did it by 5 minutes each time. With same speed but run longer. I did it every time I run. Next week, I increase the speed with same time length.

Without realizing it, I have already set some goals for myself. By the weeks go by, I can run for 45 minutes without stopping. My best time was 7km with 50 minutes of running...Not bad eh?

Now, every time I go to the gym I always spare 30 minutes on the treadmill for running, even though I have classes after wards.

Anyway, as a beginner runner, I've got some tips to share :

• Start easy and start with short duration.
• Focus on how long you can run and not the intensity
• Progress gradually
• Set a goal every week
• Last but not least, be patient. It takes time to be a good runner, especially for long distance. I'm still learning to be long distance runner.

Well, I hope my post today will give more motivation to run. Cheers!!

Losing Weight and Weight Training

I see lots of people, especially women gone through a rigorous cardio exercise for hours and hours. Well, I was one of them too. My belief that time, in order to lose weight fast is join lots and lots of aerobic classes. Two years later, weight training came to my life and I lost weight by doing weight training.

You see, losing weight involves many aspects, not just hours on treadmill, counting your calories intake, or starving yourself.

Let's say you happen to be quite obese and you have a high percentage of body fat. I used to be in that situation; I know what it feels like. Underneath that body fat you actually have a very strong skeleton and strong muscles. Your body has built up those muscles in order to carry all of that extra body fat when you move your body. Just the very act of standing up, walking across a parking lot, going up a flight of stairs or lifting your arms requires more effort when you're overweight, especially if you're obese. So the heavier you are, the stronger your muscles have to be just to allow you to do basic, everyday things.

Now this can actually work to your advantage -- if you manage to keep all of that muscle mass and bone density in place while you are losing body fat, then you can maintain the high metabolism that's associated with that lean body mass even while you are dropping body fat. But if you starve yourself, you're going to lose all the muscle resources you already have. It's a mistake a lot of people make. They try to lose body fat by starving themselves, and as the body fat vanishes from their body, their muscle mass also disappears. Why would the body get rid of muscle mass? Because, frankly, it doesn't need it.

The solution to all of this, the strategy I want to focus on here, is to engage in strength training while you are losing body fat. If you do this, then you will be able to maintain the muscle mass that you already have underneath your body fat while you are in the process of losing the fat. This will leave you with a greater proportion of lean body mass to body fat, meaning that you will be slimmer, yet you'll have the muscles that you had when you were overweight.

If you get rid of enough body fat in this way, then those muscles may begin to show -- if you're a man. If you're a woman, don't worry. You're never going to bulk up. A lot of women are mistakenly afraid of strength training. They think that if they pump a few weights they're going to turn into Lou Ferrigno overnight. They think they're going to have this competition muscle-bound body from lifting a couple of weights. Believe me, that is not the case at all. Most of those bodybuilding women are using steroids, and they've trained for years, even decades, just to produce that kind of muscle mass. Women are not built to puts on lots of muscle mass, so don't be afraid that you'll bulk up. Women who are afraid of exercising because they think it's going to make them look bigger have it all wrong.

The benefit doing this is that strength training will greatly increase the speed of your weight loss effort. It will double the effectiveness of any weight loss program you're on. Losing weight by calorie restriction alone is very, very difficult. In fact, personally, I've never been able to do that. The only way I've been able to lose body fat is to engage in exercise that includes both a strength training component and a cardiovascular component. My belief is that you cannot keep weight off just by modifying your diet alone, unless you happen to be extremely gifted with just the right genes that don't ever turn on the hunger signal for you. If you're in that situation, good for you. But you should probably think about exercising anyway, because of the other cardiovascular health and brain chemistry benefits that are derived from frequent exercise.

Find a way to start strength training today, and your body will immediately start showing results

90 Days Motivational Program : Day 2

Now I'm on day 2 of my program. I gave a little twist to my usual routine exercise. If even during holidays I go to the gym in afternoons, today I did it in early morning, 8AM. A new experience and good to avoid boredom.

I'm working on my lower body parts, which are gluteus, hamstring and quadricep muscles. Training with machines still convenient for me instead of free weight. Before, working on the targeted muscles, the very must thing to do is 30 minutes cardio and wrap up with 15 minutes to cool down.

I'm still having fun with my motivational program and the hardest part of this program is maintaining the motivation and enthusiasm to focus with my exercises.

90 Days Motivational Program

The program is designed exclusively by me and used by me. Although it's still in scratch, the countdown starts as December 27, 2009. Since today is Sunday, where I usually spend hours and hours in the gym. The kick-off, I think, it's pretty awesome. I started ecliptical machine for 15 minutes ( high resistance ), as my body got warmed up, I focused on my chest, back, triceps, abs and a bit of shoulder muscles.

Lots of time spare before Body Combat class, I broke down my exercises into :

Chest :
- Smith incline chest press
- Inclined dumbell chest fly
- Dumbell chest press

Back :
- Barbell good morning
- Rowing
- Back up

Abs :
- Ball sit - ups
- Torso rotation

For shoulder I only did shoulder press. And when I looked at the time, I stil had 1.5 hours before my Body Combat class. So, I used 30 minutes walking on the treadmill and 1 hour to rest.

I'm pretty happy with my exercise today and feeling positive about my own motivational program.

Oh yeah, you must be curious what's this all 90 Days Motivational Program ? Well, people I'm going to UK next March for 2 weeks holiday. Yaaaayyyy!!!!!!!!! And I want to look stunning in all my pictures.

So, I have 90 days, which is the very sensible time length to see the outcome.
Wish me luck, peeps!

Getting Back On The Track

Whether you are just recovered from your illness, been lazy going to the gym, birth of a chile hitting the plateau or anything that stop you from exercise. Going back is a challenge. You either can be unmotivated or very eager to start.

Although long long time ago you were a top athlete or top gym freak, your fitness level won't be the same as you were before. Your muscle mass is different from now and then. Your metabolism has changed. Thus, it's wise if you consult with physician before you start, especially for those who has just recovered from an illness. For the first goal for your comeback, just make exercise as a habit first.

Starting easy, don't be too hard on yourself. You'll get your pace.

Do some gym walking, perhaps your old gym already a little bit too rusty. Perhaps there are new gyms that just opened.

Find out why you stopped going to the gym earlier? Discover new you by making fitness program that suit you. Hire a personal trainer if necessary. He/she can help you when things get rough.

And don't forget to keep track of your progress.

Welcome back to healthy life.....

You're Going To Get Beat Up Along The Way

Life is not a success-only journey. You're going to get beat up along the way

I found this quote while writing my journal, then on the way to the gym, I thought that this quote can be applicable on losing weight or keeping fit. Well, it's not literally that you'll get beat up during your losing weight process or maintaining you weight until you have bruises and stuffs.

Here's the thing, after the long hours of exercise and training, I attained my losing weight goal. But turn out it's just one success, it must be followed by maintaining it, and that's what I interpretation of "to get beat up along the way. "

How so? Because maintaining my success story is the hardest part. Imagine when I hit the plateau. Imagine when I'm soooo lazy to go to the gym, no motivation. Imagine when my crave for fatty food is extremely high.

The journey of losing weight and/or keeping fit doesn't stop just when we reached one success. Just consider we have reached one level then we continue to the next level. Another challenges come along. And that's the time for you to get beat up along the way.

But that's not you should worry, take it as a challenge, take it as "the rainbow" of your keeping fit journey.

To Walk For

For some walking is an exercise that considered not important. You might say, this type exercise only burn little calorie. But don't underestimate the impact of walking. If you don't know how to begin to exercise, walking is the very first step.

It's the easiest exercise, low risk of injury and very cheap. You only need a pair of comfortable shoes. But I do wear sandals for walking to the bus shelter. The biggest challenge is motivation and developing a habit. Well..I get bored of walking sometimes but I always put in my mind, this is for my own good and try to enjoy the morning air.

Like all types of exercise, the key is start slowly and increase gradually. Try with short distance and short lenght of time. After you have formed a habit, you might want walking all the time and the distance you have passed so far will seem very short for you.

To maximize your walking, keep your posture right. Think of elongating your body. Tighten your abs muscles and buttocks.

Have a nice walk!

Starting On Breakdancing

Yeap, it was popular in 1970's and it's popular again these days. Breakdance it's street dance based which involve body movements, coordination and style. It's a also known the oldest version of Hip Hop. You might want to thank James Brown and Michael Jackson to bring all these breakdance moves.

Like any dances in the world, the very basic element you need is music. Hip Hop is not the only option. You can choose 70's, soul, funk, some people even use jazz tunes. My favorite is Beastie Boys.


Learning breakdance is quite tricky and can cause injury, thus having knee pads and elbow pads are essential. Just for the info, my knee got swollen practicin the moves. But if you are too shy or you think you have good flexibility wear long pants to cover your knees from bruises.

Breakdance considered as exercise, make sure you do some warm up before you hit the dance floor.

Another important element from breakdance is FASHION! I don't mean to advertise certain brands, but Nike and Adidas have very stylish dance clothing line.
The clothes and the color you choose should show your own personality. Wear t-shirt that fits but don't restrict the movement. Buy some good socks, 'cos breakdancing is lots of footwoork.

So far, the benefits that I get from breakdancing are ( apart from the happy feeling and look cool ) I gain more flexibility and of course found a new to train my core.

Happy Breakdancing!

Choosing The Right Personal Trainer

Finding a right personal trainer is like finding the Mr.Right and I have a reason for that based on my own personal experience. First of all there should chemistry between the personal trainer and his/her client. When the chemistry achieved, the next thing is same vision and mission from both sides. The vision and mission I'm talking about here are the fitness goals, what programs does this trainer has for you.

The right personal trainer not just having same vision and mission, and chemistry but she/he must but certified and skilled in order to maximize your fitness goals. He/she should be able to protect you from injury and teach you the right exercise.

Don't underestimate his/her customer relations skill, it's part of the chemistry built.

Last but not least is think about the budget you have. Count carefully whether his/her service fits your budget.
As I said above finding the right personal trainer is like finding Mr. Right so don't be afraid to ask questions,shop around and take your time to choose the right personal trainer.

Hot Yoga Anyone?

Last Wednesday, I was on top of my plateau and dead bored playing with those weights. Then went to yoga studio to check the timetable. Hmm..hot yoga is on at 6 o'clock, I just gave it a go. I never been a yoga person, although I've tried some yoga classes but seems there's no fire flickering between me and yoga. But hey when hitting a plateau it's time to spice up the exercise.

Hot yoga is which the temperature set to 42 degrees celcius and it's just another name for Bikram Yoga. The challenge I felt : my patience!! Why? Since the movements are slow and the room temperature is heat up you might feel fed up with it and just want to give up. It was like in sauna and doing yoga for 1 hour! The sensation was great though.

The tips and caution :
1. Drink a lot of water to keep you away from dehydration.
2. It's wise not to consume any meal two hours before
3. If you're expecting, this is not a yoga for you because it raises the core body temperature
4. Make sure you smell good :P

Holiday Workout : Swimming Time!

One day after my birthday, let's say it was a good day. There are many wishes and spent the day with the one I love.
During the holiday, my days filled with...swimmingggg!!! Yeah, I love swimming. It's my first love of exercise. Luckily I have the access to the best swimming pool in town. The only side effect is dry skin but thank God there's lotion. So nothing to worry about, put on the bathing suit and jump on the water !!

Shoulder Exercise : Arnold Press

Spice up your shoulder exercise with arnold press. This is my most favorite shoulder exercise using dumbbells. It gives wide range of motion as you lower the dumbbells well down in front giving that maximum stretch other shoulder exercises lack.

Here's how you do it :

1. Stand up right with dumbbells on each side. Position your dumbbells to your shoulder with palms facing you.


2. Similar to dumbbell press, in this exercise is the dumbbells are twisted so that the palms face forward at the top of the movement.

To finish the step, simply lower your dumbbells like the first position. Enjoy the workout!

Going Back To The Gym

It's 5.35AM, about to go to work. My pink Nike gym bag already stuffed with all the gym stuffs hopefully after work, I'll be still motivated to go. Exercise planning ? Just total body workout with weight and little bit of cardio.

Hope to out from this plateau soon...

Body Combat @ Home

With average ( or perhaps rather below) IT expertise, I managed to upload some tracks of Body Combat. In the end, I spent the rest one hour doing full Body Combat of different releases from YouTube. And oh boy it was fun! The first time I did Body Combat at home. Wasn't so bad after all, as matter of fact I'm over excited now heheehheeh....