Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts

1/4 of the way through year 2

Monday, October 27, 2014

It's been a while since I've written about life in any coherent fashion so here it is! A summation of life as I know it....

Married Life

I have nothing but good things to report about married life! Without the distraction of planning a wedding and conducting a long-distance relationship, this area of my life is sooooo much better than last year. When people ask how married life is going, Nick and I tell them we are just really good roommates. Seriously, best roommates ever! I love waking up and seeing him every morning and I get excited to see him when he comes home from work. Hopefully he feels the same :)

At first, I thought that not much had changed in our relationship since getting married. We pay bills together (sorta...since I live on fake money) and we see each other a lot more than before. That's about it. We're still the same people, right?

Once I start to reflect, I realize that our relationship has changed drastically. We've never lived together so there have certainly been some adjustments & bumps along the way (mostly about hanging towels up properly or cleaning methods) but nothing of anything consequence.

When I first started med school, we attended a Significant Others seminar explaining what life would be like dating/being married to a med student. One piece of advice we received was to cherish the little moments together - this means going grocery shopping just to have some "us" time, going to the gym together, cleaning together -- little bits of time that allow us to stay productive while also spending quality time with one another. It is during these moments that I don't feel "guilty" for neglecting my books to spend time with my husband. And in turn I feel less guilty about "neglecting" my husband when I'm buried in my notes. It's a unique but neccesary way to achieve balance with school & also learn to be a married couple!


I think more than anything, marriage has taught me to focus less on "me" and more about "us." Admittedly, I have been a selfish person at times and on top of that, I'm an only child. Relinquishing my stubborn, "Heather's way or no way" attitude has been been difficult but I think it's helped up become stronger. None of this happened overnight, but marriage sure made me confront some of my shortcomings head on.

Marriage has also caused me to shift my priorities and my thinking. I used to be very caught up in wanting to fit in with people my age and be a "normal" twenty-something - whatever that means. I guess the things that used to be important to me just aren't as much anymore. I find myself caring less about what others think about me (Am I fun enough? So and so doesn't like me...etc.) and more about cultivating quality relationships. The shift in priorities has certainly caused a shift in who I surround myself with which I think is for the best. We've developed great friendships here in Indy and back home and also have a wonderful support system in both of our families, so I couldn't be happier!


Aside from the changes in our relationship, we also have changes in our professional lives! N just recently received a promotion at work (after 5 months at his new location - I'm so proud of him!) so he will be studying for a few more licensing exams. It's nice to have a study buddy, even if it's only for a couple months. His hard-working, ambitious attitude rubs off on me, too. My classes are going better and he makes me want to continue to achieve so we can both be successful.

Fitness

My weight loss has certainly stalled within the past few months. I'm not proud of it but its the truth. I've essentially been gaining and losing the same 5 pounds since the wedding, hopelessly teetering on this 200 lb precipice that I've come to hate.  

I can blame it on school and stress all I want but at the end of the day, I make the conscious decision to skip my workout or grab breakfast on the run (because I hit snooze one too many times). I make the decision to indulge too much because I've had a "hard day" and deserve it, instead of honoring my body with a good workout & a healthy meal.  

This journey would be hard regardless if I'm in school or not so that just isn't a valid argument anymore. It's also going to be A LOT hard to get this weight off once I start rotations in about 9 months. It needs to happen NOW.  

So here I am...recommitting again.   

One year - not the progress I want but it's progress nonetheless.

Fun

Believe it or not, I still manage to have fun :) It's the little pockets of fun that keep me going, like the school Gala two weeks ago. I was lucky enough to have been invited last year and this year and I've certainly never been to an event more fancy than this! The event is filled with community leaders in and around Indianapolis but also celebrates my little school with a pretty rich history! 


It was a great chance to get dressed up and relax before my GI final! I improved my score 7% for my first GI exam so maybe that helped :).  Side note to all you pre-meds/med students: sleep and relaxation make ALL the difference in your exam performance. The nights I stayed up "cramming" for exams were the times I performed poorly. It just isn't worth it!

I found this dress at Macy's - a steal, originally $300 for only $55! I loved the bead work but I think the cut of the dress was all wrong for me. It accentuated my hips/belly without really doing my waist any justice. Oh well...

The Monday of our final exam, we got together with our old Anatomy group (the boys are not pictured here...) for a good old Enchilada night.It was good to catch-up with everyone and relax, not that I don't see these ladies all the time! I never thought I'd walk away from medical school with such an amazing group of friends but I got pretty lucky - and their significant others are pretty great as well! 
*Another side note, I generally try to avoid posting pictures of other people here without them knowing so that's why you don't see them very often.*





Medical School
My atittude towards school tends to wax and wane but lately I've been feeling a little more "down" than usual. I don't regret going to med school. Becoming a physician has been my number one goal since I was a kid but lately I've been feeling quite existential when it comes to school. There are many times I end up asking myself "Why?" even though I know the answer to that question by heart. I feel like my life is missing directed purpose or 

I sometimes get frustrated learning about the intricacies of the human body - all the biochem, physio, micro, etc. because really this isn't the whole story about the patient. Maybe some people are able to accept that the human body is "just" a bag filled with more bags filled with chemicals, answers some test questions and leave it at that. I'm not. I get little joy out of memorizing biochemical pathways or drug mechanisms - it's something I do because I want to be a good, knowledgable doctor (who passes their boards & classes...). Yes, the science is fascinating to some degree but it isn't the whole picture.

My real passion comes from real, genuine interactions with people. Anyone, really - not just patients. I want to know the story behind the "38 year old white male who presents to the ER in moderate distress..." described in my case vingnette. It's not simply enough to get the answer right on a test and move on.  I guess what I'm trying to say is that up to this point, med school has not been very fulfilling for me.  

Let me be clear. I do not hate school.  I enjoy learning and I understand the importance of my time here but I want more than a 30 minute forced encounter with an actor to access my H&P exam skills (which is really my only clinical experience thus far besides volunteering & shadowing occasionally).  I've been reassured by my superiors that it gets better in rotations - things start to click and you start to recognize meaning in everything. That's what I'm hoping for because right now I'm just feeling a little lost


To end on a bright note, I'm more than halfway through my semester. I have two more systems courses to conquer - Endocrine/Metabolism & Reproductive System - and then we get Christmas! After that, I'm REALLY looking forward to my second semester - Behavioral Science, Dermatology, & Aging. Then we start an Integration course that will mark the beginning of our official board prep & clinical skills prep after Spring Break. Basically we will be taking everything we've learned and putting it all together! As a big picture person, I can't wait to see what this will be like. Personally, I'm kind of excited to study for boards. I'm much prefer synthesizing information and applying it to new cases (instead of memorizing and regurgitating onto a typical school exam). 



Weigh In Wednesday: September 10

Wednesday, September 10, 2014




The Hump Day Blog Hop

Hello everybody! Welcome to Weigh-In Wednesday!
Please go check out my sweet co-hosts!

Ash @ A Step in the Right Direction
Erin @ She's A Big Star


Well...don't call it a comeback. 


Weighing In
Height: 5'8"
SW: 236.2
Last Week: 204.4
This week: 199.2
Change: -5.2
Total Loss: -37

Say what??? Ah I feel so much better now after getting off track for two weeks. I worked my BOOTAY off this week. It's been a long time since I've had such a successful week - I stuck to my macros, no binging or going crazy, and I made time for sometime of movement daily. 

That said thanks to IIFYM and approaching the week with positivity and balance in mind, I didn't FEEL deprived or miserable this week. I felt pretty great. I still managed to fit in some delicious Talenti Mint Chocolate Gelato a few night this week (just 1/2 cup), I still have some of the homemade chex mix and chicken noodle soup my mother-in-law sent as a treat, etc. Aside from these types of treats, I kept it pretty basic and clean - trying to get more vegetables by sneaking them in - spaghetti squash and zucchini as noodles and throwing veggies in my eggs or stirfrys. I'm trying to limit my dairy to one or two servings a day (dairy tends to be pro-inflammatory) with the ultimate goal of weaning back to just special occasions. 

I think the biggest change this week was adopting a kinder mindset about myself. I know I kind of wrote my weight gain off last week as purposeful and to some degree it was but I was still a little bummed about it. Instead of using the setback as a reason to engage in negative self-talk, I used it as motivation. I AM capable of more. I CAN run another mile. I AM worth working hard because the results will pay off in the end. 


As for today, I woke my butt up early and got my miles in this morning. Today is a long day and I won't be home from school until dinner time. I know that after dinner I'll need to study today's lectures because I have another exam coming up on Monday - this time it's EENT - Eyes, Ears, Nose, & Throat. Speaking of...did I mention I had a lovely URI all last week?  Yeah it was awesome not being able to breath - scratchy throat, sneezing, post-nasal drip that progressed to coughing and really messed with my sleep. Thankfully I usually only get sick once a year so hopefully that was it. Poor Nick got sick immediately after me - welcome to marriage! We share everything! 

This is another reminder to go enter my AMRAP nutrition bar give away - two posts below this one! I will be choosing THREE winners - each winner gets 8 bars in a flavor of your choice! Share with friends and family - these bars are delicious!!!


If you're anything like me, you get super bored doing the same workout over and over again. I love when people post what they do or give ideas of ways to mix things up. Here is a workout similar to what I did last night - I'll probably give it a try this weekend! 



How is your Sweatember going?
Would you like to see more of my workouts posted? What do you like to do?



Weigh In Wednesday: August 6

Wednesday, August 6, 2014




The Hump Day Blog Hop

Hello everybody! Welcome to Weigh-In Wednesday!
Please go check out my sweet co-hosts!

Ash @ A Step in the Right Direction
Erin @ She's A Big Star

0.2. Seriously? Seriously? My first inclination when I saw that number this morning was to run to the gym and sweat for an hour...lose that water weight. Then I realized, that isn't the point and that makes me, once again, a slave to the scale. 


So instead I'm going to celebrate 36 lbs lost, gone forever and feel happy knowing there really is no way I won't reach my goal next week. You better believe I'm gonna celebrate with a few new pieces for school! Like these Minnie pants from JCrew (tried them on already, I'm READY!) and this JCrew Factory Henley Tunic. Just a few things to refresh my wardrobe - outfits perfect for professional events, shadowing my mentor, etc. 

Weighing In
Height: 5'8"
SW: 236.2
Last week: 201.8
This week: 200.2
Change: -1.6
Total Loss: -36 lbs


Today is our Student Activities Fair for school so last night I was charged with making goodie bags for Emergency Medicine Club. Anyone see the irony in giving candy out at a medical school :) Unfortunately candy is a lot cheaper than apples and almonds for 300 people...Moderation is key. Anyway, I definitely had a few pieces while I was making the bags - thank goodness for Jolly Ranchers! Those stupid candies are probably responsible for the 0.2.


I decided to start taking my measurements once a month to measurement my progress in addition to photos and the scale. No real changes in the arms or legs but I did lose 3.5 inches from my torso! I've noticed small changes in how my clothes are fitting, too. I guess all the little things add up!

Measuring Up (inches):
July 2 // August 6
Bust: 44    43      -1
Waist:35.25    34.25   -1
Hips: 46    45      -1
Bootay: 46.5  46     - 0.5
R Thigh/Calf: 28 // 16.5 same
L Thigh/Calf: 28 // 16 same
R Bicep: 13.5 same
L Bicep: 13.5 same

I'm actually pretty proud of how this past weekend went. Nick's parents came to stay with us (thank goodness for our two bedrooms...I have too much stuff!) on Friday night. I think I made really good choices - my weekend behaviors are getting much better.


We hit the gym as a family on Saturday morning and then went to brunch.
Holy moly! This was the best breakfast EVER - Ruth's Cafe at Keystone. Nick's dad and I shared with each other - I got the caprese eggs benedict and he got the pesto, asparagus, tomato scramble. It came with your choice of mixed greens or fruit so I decided to try the salad. Fantastic. We will be going back very soon.


On Sunday I went running at Eagle Creek Park for a little trail run/walk - my first "long run" of half training. It was a perfect day in the shade!


On Monday I made these AWESOME oven chicken fajitas - looked up a recipe for homemade fajita seasonsing, chopped up the veggies and chicken, drizzled with a little olive oil/seasoning, and roasted in the oven for about 30 minutes on 425 degrees. Amazing!


It's Day 17 of the Midsummer Shape Up? How have you been doing? Still going strong over here...yesterday I felt like I was 1000 lbs, like bricks were strapped to my feet. The gym sounded like a terrible idea but I went anyway. You never regret a workout, so make time for it! 

Did you know you can break up your workout into 10 minute intervals and still get the same healthy benefits? A 10 minute walk in the morning, at lunch, and at dinner is better than nothing at all! 

Venti Iced Coffee - fueling med students everywhere.

Happy Wednesday! How have you fit physical activity in when you didn't have a lot of time?





Weigh In Wednesday: July 30

Wednesday, July 30, 2014




The Hump Day Blog Hop

Hello everybody! Welcome to Weigh-In Wednesday!
Please go check out my sweet co-hosts!

Ash @ A Step in the Right Direction
Erin @ She's A Big Star


Keeping it short and sweet today! Lots of things on my to-do lists (mostly because I waited until the last two weeks of summer to do things). I'm going to miss my leisurely mornings of watching the news and drinking my coffee/shake.  



No One-derland this week. *Sigh* I knew as soon as I woke up I didn't make it - I feel bloated. And sore. Very sore. It's possible I'm hanging on to some water weight.


Weighing In
Height: 5'8"
SW: 236.2
Last week: 201.2
This week: 201.8
Change: +0.6
Total Loss: -34.4 lbs

I'm chalking this up to lifting. Since I started learning more about strength training, I've realized my goal is less about "weight loss" and more about body composition change. I definitely wouldn't be upset with being at a higher healthy weight if it means being solid muscle with lower body fat. I understand that it's pretty hard/impossible to build muscle and lose fat at the same time - since they are opposite processes (catabolic vs. anabolic). None the less, I going to continue to preserve my muscle tissue by lifting!


{Did you know the beautiful Marilyn Monroe lifted weights? She has a perfect hourglass shape that many women seek - lifting won't make you bulky!}

Growing up, I thought it was all about being "skinny" at all costs - I would starve myself, then binge, then workout excessively to count the binge.  It's an unhealthy cycle and it stops working pretty quick. {For the record, I'm not skinny shaming. There is absolutely nothing wrong with being skinny or wanting to be skinny if that is your goal. Sometimes I think thin people get just as much crap as heavier people.} 

For now I'm going to keep plugging along, sticking to my calculated macros (which means tracking accurately!!!) and my workout schedule. If things don't move in the next two weeks, it will be time to reassess my macros/caloric intake. Whatever program you are following, give it time to work! Do NOT throw in the towel.

One of the reasons you see people taking "selfies" all the time is to track their progress. At first I felt super awkward doing this but I'm so glad I started. Photos & all the other measures tell a different story about my progress. The scale doesn't tell me if I've lost fat or gained muscle. The scale doesn't tell me if my clothes fit a little better and the scale certainly doesn't tell me that I've taken about 15 more seconds off my mile. Next week when I redo my measurements, the scale might not tell me I've lost those inches either.
These pictures are all 3 weeks apart from each other and represent ~ 2 months of progress (June 6 - July 27). Now I don't know if it's just good angles or lighting or mirrors or who knows what but I feel like there are small changes happening. The funny part? I weigh exactly the same as I did two months ago. Up and down, right? 

Like I said before, I'm still going to weigh in each week until I hit a healthy weight for my height. But as I continue to develop healthier habits, it starts meaning less and less.  

How do you measure your progress? 
How has your view of weight loss/reaching goals changed as you got older?

**Today is Day 10 of Midsummer Shape Up**

Raise your hand if you are still going strong! *raises hand* It's still not too late to join in on the fun. Physical activity 30 days in a row - anything you want! Make sure to CHECK IN via social media with the hashtag #midsummer30for30


Social Media Links



Weigh In Wednesday: July 23 -- Almost there!

Wednesday, July 23, 2014




Hello everybody! Welcome to Weigh-In Wednesday!
Please go check out my sweet co-hosts!

Ash @ A Step in the Right Direction
Erin @ She's A Big Star

The Hump Day Blog Hop
Another Wednesday closer to classes starting again...double woof. I'm ALWAYS excited to go back to school - school supply shopping, getting organized, seeing friends, etc. but sadly I'm just dreading it this year. Who knew being lazy for two months would be so fulfilling? :) That's not to say I sit around doing NOTHING all day, I still have my extracurricular activities in addition the blog, friends, etc. but the relative VAST amount of free time has been beautiful.  

I am looking forward to having some structure back in my life. I thrive most on having a set schedule and admittedly I'm not the best at self-directed motivation. Just tell me what to do and I'll do it! 

Weighing In
Height: 5'8"
SW: 236.2
Last week: 203.6
This week: 201.2
Change: -2.4
Total Loss: -35.0 lbs


This is my MFP journey over the last 3.5 years - I'm about 10 lbs from totally new territory!

So so so close to that magic number! I stayed off the scale all week until Tuesday morning. You know you're addicted to the scale when the impulse to weigh yourself is strong enough to make your irritable and anxious. Whew. I'm happy to be so close to my next goal but I feel like the scale is mocking me. Still though, a 2.4 lb loss after a concert weekend? I'm thrilled. I proved to myself I can have balance -- I can have a few treats as long as I stick to my plan the other 80-90% of the time. It's so liberating! 

One of my friends said something interesting yesterday that I took to heart. She said, "I don't weigh myself. I don't own a scale. I just go by how I feel. If I feel heavier, I go workout and eat healthier. If I feel lighter, I go for ice cream." I LOVE that. Granted, I reckon she is at a healthy weight already but I LOVE hearing from someone that isn't a slave to the scale -- her self-worth isn't determined by a number. I hope to get to that level of intuitive health once I reach a healthy weight for my frame and height. One day, I hope I won't have to count every calorie and log every workout. One day, I just want to operate on the good habits I'm creating now without even thinking about it. 


Happy, happy!


Have you been participating in the Midsummer Shape Up? If not, it's not too late to join us! I'm so proud of everyone that is checking in via Facebook, Twitter, Instagram, or just private messaging me! 

It's simple - get some physical activity in every day for the next month (ideally 30 minutes or more). Anything you want! Just move.

Before pictures from Sunday. Yikes


I highly recommend taking before/after pictures and measurements if you are participating! I would love to see your progress.

Nick and I already got out workout in for today - we woke up entirely too early and headed to the gym. Once again proved to myself that I'm not a morning gym person (in a concise 5 item list):
  1. Glasses. It's too early to put my contacts in and glasses are incredibly annoying to me, especially with sweat rolling down my face.
  2. Sleep. I don't have the same energy as I do at 8 pm and I'm usually extremely tired after a morning workout - who are these people that feel "energized?"
  3. Bowels. Morning is not a convenient time to be jumping up and down. And that's all I'll say about that.
  4. Gym rats. Apparently the gym is even busier at 5:45 am than it is at 8:00 pm. As an only child who isn't accustomed to "sharing", I'm not a willing participant.
  5. Food. I'm not a big fan of this fasted cardio business and I'm not willing to wake up even earlier to make food and digest it. 
Blah. I guess I'll keep trying. Either that or use the early morning to study/email/blog and then workout later after classes. Maybe it gets better! 


Are you a morning workout person?
Any tips for maximizing the benefits of a morning workout?






Midsummer Shape Up Challenge Starts Today!

Monday, July 21, 2014

Wake up, friends! Today is a very exciting day!!!


The Midsummer Shape Up begins today and I'm very excited that so many of you are up for the challenge!

The "rules" are simple: get your body moving EVERY SINGLE DAY for 30 days. The best part is you can do ANYTHING you want - you just need to move. Yoga, running, walking, lifting, swimming, a bike ride with your kids! There are so many options! Take this opportunity to try something new and really push yourself.

I love this challenge because you have do it in conjunction with any fitness program you are on or any other challenges you are taking part in! I'm doing Skinny Meg's challenge with Val - Fab Chick Gets Fit concurrently. No problem!

Why a workout challenge? Because most Americans have sedentary lifestyles. Many of us sit at desks all day, then we come home and sit on the couch. Research has shown that inactivity leads to many of our most common and alarming health problems - high blood pressure, high cholesterol (more LDL, less HDL -the "good" kind), high body fat (obesity). 

I think of exercise as a gateway to other healthier choices. I am more likely to make smarter food choices after I just kicked my butt in the gym. I am happier when I consistently workout - thanks, endorphins! When I'm happier, I stress less. Less stress means I'm more productive, more enjoyable to be around, and more likely to stay on top of my commitments. It's a win, win! Does anyone else feel like this? I never, ever regret a workout but I sure regret the ones I don't do!



Don't read me wrong on this - I'm not saying "go hard" in the gym 7 days a week with no rest. Mix up your intensity, try a variety of activities, and incorporate more lifestyle related movement in your day - take the stairs, walk after dinner, clean your house, etc. 

I highly encourage you to take before/after photos and measurements! (Even if you aren't trying to lose weight) The scale only tells part of the story. Monitor your progress somehow and you may be amazed at the results. I will be posting mine on WIW!

I CANNOT wait to see you all checking in, inspiring your loved ones, and becoming healthier, happier people! Tag me in your posts and use our hashtag #midsummer30for30.

****************************************************************
On another note, we had a great weekend back home in Cincinnati. I really wanted to make sure I made good food choices while I was home so I prepped some meals! (salsa chicken, ground turkey, veggies, and quinoa/brown rice) People kind of poked fun at me for bringing my own food home but oh well...not everyone "understands" this journey or how HARD it is! That's ok. 


We still had a few meals out but it was nice that I was able to indulge purposefully because I made smarter choices earlier in the day. It's all about balance and I did SO MUCH BETTER than weekends home in the past.

On Saturday morning we hit the gym with Nick's parents - I love the rowing machine! I forgot to print off a routine so I just did what I felt like while focusing on the back. 

I set a new goal for myself to be able to do an unassisted pullup. Right now I'm working on the pull up machine but I hope to graduate to a bar and resistance bands soon. Currently I need about 130 lbs to do multiple pull ups - only lifting about 70 lbs of my body weight. Dismal but it's a start!


We found some athletic training tables (I would say manipulation tables) at the gym so I was able to practice a little OMT on my husband - I'm so rusty! His lower back was bothering him a bit so I popped and stretched it using HVLA and soft tissue manipulation -- "A chance to pop is a chance to cure." It's a good feeling knowing I can help someone after only a year of school! Obviously I can't do much but I feel like I've already learned A LOT thanks to my school!


In the evening we headed downtown for the Jason Aldean concert featuring Miranda Lambert, Florida-Georgia Line, & Tyler Farr. Such a good time! You all know I LOVE country music! Now I'm pumped for our next country concert - Luke Bryan - at the end of August in Indy!


The concert was held at Great American Ballpark which was such an improvement to Riverbend where most concerts are held. Regardless, the people watching was prime - one of my favorite activities. Can we talk about the high waisted, butt cheek showing, jean panties girls are wearing these days? Call me old school but I just don't get that trend. I hate sounding judgemental. Stop, Heather.


Our seats were down on the field which was a very, very cool place to be - we're big Cincinnati Reds fans! How awesome is it to stand where our favorite baseball players stand?




Miranda may have been the best part! I just love her and her hair was adorable! I heard she's playing in Indy with my other favorite - Thomas Rhett - but sadly, I have an exam to study for that weekend.


I'm pretty sure my phone was dead by the time Jason Aldean came out but he was also amazing! I forgot how many good songs he and Miranda have.  It was a great night and probably our last planned time in Cincinnati for a while. 

On Sunday morning, we embraced our inner married couple and went to Findlay Market after mass. Findlay Market is an awesome Cincinnati landmark located in Over-the-Rhine & one of the most diverse locations in the city. On weekends they feature a farmer's market in addition to their regular shops and markets. 


We basically did our grocery shopping for the next two weeks - sweet potatoes, tomatoes, peaches, green beans, gold potatoes. YUMMY! We also bought some chicken sausage, bacon, and cottage ham! 



With our new goodies, I'll get my meal planning done for the week - green beans, potatoes, and ham in the crockpot will cover us for a few dinners and lunches this week (with some leftovers from last week). Later in the week we will do a mini shrimp boil with the sausage and potatoes (plus corn) and salad. Next week I'll make a gumbo or jambalya - somehow I'll make it healthier :). We just have to be creative!

Supporting local business and knowing where you food comes from - I love farmer's markets! Can't wait to check out the City Market here in Indy!

Finally, on Sunday evening we hung out with the in-laws for dinner and tried a new place we've never been to (don't remember the name either). I got the zucchini "pasta" dish with tomatoes, onions, peppers, pesto, and grilled chicken! The portion was HUGE so I brought it home to have for lunch today. I would love to make this at home (albeit with less olive oil - it was a little excessive). 


How was your weekend? 

Are you participating in the Midsummer Shape Up? Any suggestions?