Cycle Instructor Recertification / Updates

One of my goals for 2016 was to complete my cycle re-certification. I needed a lot of the units so I opted for Maddogg’s full re-certification course. The course from Spinning gives you an Instructor Essentials Manual and covers all the CEC’s needed to be certified for another 2 years. For a second I thought about taking the test and seeing if I could pass without reading the manual but when I saw that the manual included updates, I thought better of it. I am glad I read the entire manual because not only was there new information, there were some great reminders about teaching a cycle class.


The new updates included:

  1. New hand position –  Since I have taken my instructor certification, a new hand position has been added. Hand Position 2.5 offers an additional option for comfort with grip during a class. It is particularly beneficial to students who require a longer reach but I find that a large number of students normally gravitated towards this position before it was officially added.
  2. Update on spinning energy zones – The energy zones were updated to include that the upper limit for Race Day and Interval energy zones is “maximal effort” rather than the previous 92%. The reason for the change was due to the additional update to the age predicted heart rate formula.
  3. Maximum HR calculation – 208 – (0.7 x age) = age predicted HR

In addition, there were other things I noticed about the manual especially the emphasis on the kinesiology of cycling. There was a much larger portion on specific muscles and body parts. However, for myself a lot of it followed my ACE Group Fitness studying so it was a good refresher. There was also a strong focus on heart rate monitoring. Only one of the gyms that I teach cycle at focuses on HR and I find it makes a large improvement for students. Therefore, the focus on how to calculate HR as well as the benefits of monitoring while exercising such as preventing overtraining, provides an indicator of exercise exertion and improves fitness level.

Once I read the manual, I took the test online and passed  on the first try. Just like the first test, you require a minimum of 80% to pass the test. If you were able to pass the first instructor certification exam, the second should be fairly easy. The format is the same with a total of 50 questions on the exam. Overall, the re-certification manual provided the necessary updates as well as usual reminders to teaching cycling. The re-certification was worth two more years of teaching cycle!

Looking for cycle playlists? Check out the fitness page.


Cycle Class Continued

Following up on my breakdown of Cycle certifications, let’s talk about group Cycle classes. Every time I teach a Cycle class and set up a new student, I always tell them two things. One, make sure you take the class at your pace and two, take a second class. The first of course is due to the fact that I have seen many students start too fast out of the gate and are struggling half way through the class. Make sure to pace yourself. Secondly, always make sure you return to a class a second time. I have mentioned before that not all teachers will be the same. The first class is getting a feel for the class structure and the second class is always easier as you know what to expected.

As I mentioned last week, students often have many questions before taking their first group cycle class. Here are five of the most common questions students ask before cycle classes.

1) I’ve never taken a cycle class before. What should I expect?  Expect that all classes are different. Most should follow the format of a warm up, 30-40 minutes of drills on the bike and a 10 minute cool down. Drills will include sprinting as fast as you can, jumps out of the saddle and climbing with added resistance simulating a hill. Most teachers will use a mix of the drills, advise what your goal will be for the class and where you should be on your resistance/gear when cycling.

2) Do the bikes need to be adjusted to my exact height, weight and skill level?  YES! This is the most important factor before starting a class. All teachers are trained to set up a new student on a bike so make sure you ask for help. Having a bike set up incorrectly can lead to injury so make sure you get set up.

3) Do I need special shoes? What type of gear do I need to participate in a Spinning class?  While you do need comfortable, preferably moisture wicking clothing, you do not need to buy SPD cleats for your first class. Just wear cross trainer shoes with a stiff midsole that you would wear for any other group fitness class. Remember to bring plenty of water and a towel. If you enjoy cycling, you can purchase padded biking shorts to make the class more comfortable.

4) How many calories will I burn in a Spinning class?  Of course, the number depends on different factors such as a weight, level of intensity, height, etc. However, the average student burn 400-600 calories in a 45 minute class.

5) Is a group cycle class safe for an elderly or pregnant student?  Always check with your doctor before starting any new exercise program. Cycling is low impact though, easy on the joints and often recommended for those with injuries.

Taking a new group fitness class is always intimidating. Remember everyone has been there, including the instructor. You have to get your first class out of the way. Who knows? Maybe your favorite class is waiting around the corner.

Tell me: Have you taken a cycle class before? Have any tips you would recommend to first time students? 

Cycle Certifications Comparison

Good Tuesday afternoon! As I mentioned yesterday, I took a cycle certification at one of the gyms where I am currently teaching Cycle and Bootcamp. However, I have been a certified Cycle instructor for over a year. Both of my certification experiences are very different. My first certification through Mad Dogg Athletics was taken when I did not have a single clue about teaching group exercise classes. Yesterday’s certification felt like a refresher course as I have been teaching now for a year which allowed me to further my knowledge as an instructor. My certification yesterday was done through Keiser which thrilled me because I started teaching on Keiser bikes so I was excited to learn more about the specific bike features and how to use them more efficiently in class.

Rather than bore you with two long summaries I figure a little compare and contrast about my personal review of the cycle trainings would be more helpful. I will follow up tomorrow with some more specific information. Of course, both reviews are based on my experience with the instructors who taught the trainings and my comprehension of what was taught.

What is the Length of the Training Class?

Keiser: 4 hours
Mad Dogg Athletics: 8 hours

Is a Test Required to Receive Certification?

Keiser: No
Mad Dogg Athletics: Yes

What Does a Training Class Consist of?

Keiser: The class started with an hour of riding. During the ride, the instructor would breakdown the cues as well as  the drills we were completing. After the ride, we went into the lecture portion of the class. We started with bike set-up, practicing with a partner and the breakdown of all bike components. After we went through the drills, section by section, we learned about creating classes, cueing to inspire your students and how to utilize the computer screen on the bike through a class. We finished the class off with another half hour of cycling which included a test of watts and power.
Mad Dogg Athletics: The class started with an intro into the Spinning brand/company as well as cycling in general. We completed  bike set up which we practiced with ourselves and a partner. After we spent timing learning about intro to a class, structure of a class and the drills we would use. The next half of the day consisted of making our own class formats individually and with a group. We had discussions about how to pick music for your class and specific drills. We finished the class by getting back on the bike for a ride where we were asked to participate with cuing others for drills.

Can I get credits for completing a training?

Keiser: Yes. The training counts towards 0.5 CEC’s with ACE and 6.0 CEUs with AFAA.
Mad Dogg Athletics: Yes. The training counts towards 0.8 CECs with ACE and 8.0 CEUs with AFAA.

How much time was spent riding versus teaching?

Keiser: One and a half hours riding / Two and a half hours teaching
Mad Dogg Athletics: Three hours riding / Five hours teaching

Not one training was better than the other, again just different. My favorite part of both classes was the Master Trainer. Both trainers inspired me and reminded me why I wanted to be a Cycle instructor. I learned very insightful information by two people who have a passion for Cycling. I think it was easier to learn on the Keiser bikes as they have the computer screen which reads your RPMs, heart rate, watts, miles and gear. However, I liked the in depth breakdown of the anatomy of a class that the Mad Dogg Athletics provided. They were both very informative for someone who has never taught a day in their life as well as seasoned instructors.

I have received a few questions from readers about my Cycle certification in general as well as questions about Cycle classes as a student. Tomorrow, I will follow up with Part II discussing basics of a Cycle class, more general questions about Cycle certification as well as group fitness. If you have any questions about cycle you would like to see answered or any questions about specific certifications or requirements, leave me a comment or send me an email.

Trying a Group Fitness Class Again (after the first time sucked)

Half way through the week- thankfully a short week for me! During one of my classes this week I had a student let me know that they do not like my music. They proceeded to tell me that when they cycle they want music with no lyrics, beats only. Inside I was dying because I would be bored out of my mind if I was to not have songs to distract me. As not just an instructor but a student myself, I prefer to have upbeat, music I can sing or hum along to.

In cases like these, I will kindly suggest them to try other classes at the gym. While of course I want everyone to like my class, I know that the reality is not everyone will. People have different tastes and when it comes to fitness classes you are not going to like them all. If there is one thing I have learned as an instructor, you cannot everybody. Those who like it will come back and those who don’t will hopefully find an instructor they love. It is one thing for those who try various group fitness classes and instructors but the worst is if someone goes to the first boot camp, cycle, aqua, yoga, etc. class but does not like the class. The majority of the time, the first impression is the lasting one.

If I had a dollar for every time I have heard “I hated my first fill-in-the-blank class” I would be sitting on a warm beach in Jamaica right now. Every time I hear that someone hates a class I beg them to try it again. I think for any fitness class, the first class usually sucks. You are new to the moves, format, music, instructor and maybe even gym. Some classes will expose you to muscles you never knew you had. I remember walking like a penguin for days after my first Body Works class.

Would you take a fitness class again if it sucked the first time

This got me thinking: Would you go back to a class format you hated the first time? My personal motto as a student and instructor is to try every class at least twice. Every class that I set a new student up on a bike or explain the structure of boot camp, I always finish with plea for them to try the class a second time. Why?

You may not like the first instructor – Plain and simple, I realize not everyone likes me as an instructor. Some have even felt so inclined to inform me of this but regardless an instructor might just not be your style. I understand that another instructor might just be a better fit for your fitness.

Furthermore to not liking the instructor, you might not like their choice of music/ cues/ format – Some students like rap when  they workout while others like pop. Some like the lights on with loud beats while others want a dark room with minimal talking. Again, everyone is just different.

You will usually be sore the next day – Doing any new workout  will usually result in being sore as you use muscles you have not before. Sometimes it can take your muscles a few classes to not be sore after  which means consistency is the key.

You will workout with different students – My classes from day to day after very different in regards to students. I have a lot of groups that are very camaraderie driven which makes new students want to go back. If your first class is one without warm welcoming students, you are less inclined to return.

Tell me: Would you go back to a class format you hated the first time?

Confessions of a Group Fitness Instructor

Hope everyone had a great weekend! Besides teaching two great cycle classes, I was able to spend time at the pool, packing and getting plenty of errands done. Although it will be another busy week, I am ready to tackle the week head on. Before I take on the week, I wanted to share a little incident that happened last week before one of my classes.

Last week I got out of work late which resulted in me racing home to take care of Emma, changing my clothes and speeding way above the limit to get to the gym. I hit some horrible traffic that resulted in me muttering many curse words and calling my gym to tell them I would definitely be 10 minutes late. When I finally made it to the gym, I walked into class with a huge smile, apologized to the class and let them know I would make up the 10 minutes at the end of class. After class I realized not a single one of my students knew how the drive over was for me because I went in to “instructor mode” the second I walked in that room. So I thought I would share some of the other thoughts I have had as a group fitness instructor that may or may not surprise you.

Confessions of a Group Fitness Instructor

1. I HATE Burpees– No matter how many times I talk up their calorie burning potential and/or put them in workouts, I despise them. I think they are the worst exercise to do yet I know they are the best to add into bootcamp. So sadly for my students they are here to stay.

2. I worry someone will actually take me up on my offer to add their favorite song to a playlist– I worry more about someone asking for a song that I cannot make work in a class or a song that I hate. I have only had 2 students ever ask for a song request and luckily they just asked for a specific artist. I am very open when it comes to music but I am sorry, you just cannot spin to “My Heart Will Go On” by Celine Dion.

3. I love getting to boss people around– My husband and mother would not be shocked by this confession at all. Bossy should be my middle name and getting paid to boss people around with fitness? Even better.

4. I have favorites– Although I make sure to never play on my feelings, I definitely have favorite classes and favorite people in classes. Usually it is with students who  regularly attend classes. If I see a student attend a class at least two times I will start mentally remembering the weight they are lifting/speed they are performing at/what exercises they struggle with so I can help them improve as much as possible.

5. Although I have favorites, I have only ever had one person in my class I did not like– This person was rude, made obnoxious comments to me and yelled at other students during class. I tried for weeks to try to ignore the student’s behavior. Then I reminded myself for teaching 5 classes a week, not liking one student can slide.

6. I love when people holler, yell, sing along to the music, cheer or react to class– Especially when I ask a question to the class. As an instructor it pains me when I ask questions to my students and hear crickets. It makes me thinks that my students are either dead or hate the class. I would rather a grunt to know you are out there and working hard then get no reaction. I tell my classes they can roll their eyes at me or talk back.. it is better than no reaction!

7. I pride myself on being a tough instructor- I would rather have students say the class was too hard then too easy. I always give modifications to make an exercise easier and harder. My philosophy is “It is a called a workout which means there is work involved.” If I see students are not breaking a sweat within the first 15 minutes of class, I will add extra resistance to every exercise planned for class. This does go the opposite way in that I will tone down the resistance if I see students really struggling in the start of class.

8. When I receive positive feedback for a class, new move or playlist, my day is made– When a student or my boss give me praise, I smile and say thank you. Inside I am beaming and run home to tell my husband. Yep. Every single time. (poor guy) If you liked a class or an instructor, make sure you tell them on your way out. I am sure you will make their day.

9. I have only attended a handful of group fitness classes since I started teaching- I got certified to be a group fitness instructor because I loved the classes and instructors I took myself. Since I have started teaching, I find my own workouts being solo sessions. Maybe it is because I am in the group fitness room 5 days a week or maybe it is because my gym time is at the same time as my husband’s. Whatever the reason, it is definitely something I want to improve on.

10. Sometimes I am just not in the mood– Just like everyone, I have days where I am not in the mood, had a bad day, work sucked or am just plain tired. I do know that if I am feeling this way before a class I need to get my endorphins going. My go to method is to run a few laps around the gym with one of Power Songs. This allows works to get my heart rate up and ready to do the same for my students.

Of course, everything I mention here are just my thoughts and opinions. I love what I do and am very lucky I get to share my love of fitness with some amazing students. As an instructor all I want is for my students to excel as I truly care about their success in fitness. This week remember to thank an instructor whose class you have enjoyed or helped you in some way. It will be very appreciated by the group fitness instructor. At least give them a holler back in class 😉

Tell me in the comments: Do you usually tell an instructor if you liked or did not like their class?

Workout: Salty Sweaty Session & Tri Update

A day late with Wednesday Workout but I had to celebrate National Running Day yesterday. Although it was running day, I was all about my cycling yesterday. With starting of triathlon training and getting my new bike, I finally broke down to  get a new pair of cycle shoes. I currently have a pair of cycle shoes that have SPD-SL cleats. However, both gyms I teach at use standard SPD cleats. Unfortunately my first pair only fit the SL so it was time to get another pair. I  am looking forward to not only using these in class but training with some new shoes!

Cycle Triathlon Shoes

This workout however was yesterday’s Wednesday Workout. I love workout sessions that leave me drenched in sweat and the feeling of a high intensity workout where you feel that salty sweaty dripping in your eye. This workout will result in a super sweaty session. Rounding out the abs, arms and legs workout, the final workout is all about cardio.

Salty Sweaty Session Cardio Workout

To complete this workout, finish each exercise for 30 seconds. Repeat the round for a total of 2x. The exercises are: Mountain Climbers, Ice Skaters, Burpees, Jumping Jacks, Jump Squats, High Knees, Jumping Rope, Plank Jacks

Happy Wednesday Workout! Enjoy!13:)

Triathlon Training

When I decided to take a break from running earlier this month to get my back fixed, I kept thinking about what I would do this summer as my workout plan. Most important this summer is to work with my doctors & physical therapists to eliminate my back pain which translates into workouts that strengthen my back, not aggravate it. Hence why running is out of the question for a while.

Last April I completed my first reverse sprint triathlon. I trained heavily on running and biking since the swim was so short. I am a decent swimmer but definitely could use improvement on longer swims. I placed 3rd in my age category and swore I would do another one that year. Here we are a year later and I have yet to even get back in the pool for swimming. Guess my mom wasn’t kidding when she said life flies by you when you are an adult! My physical therapist has highly recommended getting back into swimming as it is a workout that is not only great cardio but a workout that will not hurt my back.

All of this has led me to decide this summer it is time to get back into triathlon training. With the recommendation of swimming and the fact that I have to cycle 4x a week since I teach, there is no better time. That decision led me to take my first two steps into training: 1) I bought a road bike and 2) I got in the pool for the first time in over a year! While the road bike is nothing fancy, it will do the trick in  helping me train for the cycle portion. My swimming needs the most improvement. After my swim workout this past week I kept asking myself why did it take so long to get back in the pool? I am a water baby at heart. Swimming is not only great cardio but much easier on the body than most.  Triathlon

For May and June, I plan to stick to cycle and swim as my main workouts. I will supplement my workouts with yoga and weight training. Starting in July, I will follow a triathlon training plan to get me ready for a sprint triathlon. I am still looking into which plan I will follow but will narrow it down in June. Although a little nervous, I am extremely excited to get back into a training schedule and hopefully conquer the triathlon again!

If you’re looking for some sprint triathlon plans, here are some I have been  looking at:

Womens Health 12 Week Plan
Beginner Triathlete Plan
Mens Health 12 Week Plan

Have you done a triathlon before? Would you do one?

Power Songs and a Power Playlist

One of the many reasons I wanted to become a cycle instructor was because I love music. I don’t mean just love- my love of music means:

  • 90% of the songs I would listen to before I got certified would result in me making a note in my phone of what it could be used for in a cycle class
  • Now 100% of the songs I listen to get the “How could I use this in cycle” question
  • One time I added up my month purchases on Itunes in a month which added up to how much I pay for my electric bill
  • I have turned an hour workout into a two workout because I got to the gym without music so I went home, got the music and returned (thank goodness this was before the Iphone)

Music fuels me, music excites me and music pushes me through my workouts. I have never done a race without music even in a triathlon where music was not allowed. Yep, I am a rule breaker but I couldn’t even fathom running without music. I just love it all. My collection has everything from The Biebs to Disney soundtracks up to Eminem and Dr. Dre. To sum it up I need music in my life which makes creating playlists for my classes one of my favorite activities. I think a good playlist is a mix of upbeat music with a few throwback songs. There is nothing better as an instructor when someone is singing along to the music or shouts “I love this song.”

Over the years I have had some tried and true “power songs” that I make sure to put in the middle of my playlist when I need that extra push. These songs have a way of motivating me to run a little faster, cycle a little longer or finish just one more rep. Most people have at least one song that does it for them. Here are a few of my go-to:

  • Lose Yourself- Eminem
  • Eye of the Tiger- Survivor
  • Geronimo- Sheppard
  • I Lived- One Republic
  • Another One Bites the Dust- Queen
  • I’m Gonna Be (500 Miles)- The Proclaimers

Due to my love of music, I usually have a power song of the week or month that I over play, over use and over sing until a new song pops on my radar. This week my “power song” is Shut Up and Dance by Walk the Moon. It definitely gets me going and is the perfect song to do jumps to. Here’s my Monday night spin playlist and workout. This song will be on the playlist for the next few weeks until I overplay it to death! :)


WARMUP:   Girls Just Wanna Have Fun- Miley Cyrus
CLIMB (SEATED):   Love Runs Out- One Republic
JUMPS (UP/DOWN) COUNTS OF 4:   Shut Up and Dance- Walk the Moon
CLIMB (YOUR CHOICE):   Hall of Fame- The Script
ISOLATIONS:   Right Round- Flo Rida
CLIMB (SEATED TO STANDING):   Lose My Breath- Destiny’s Child
JUMPS (UP/ HOVER) COUNTS OF 8:   Give Me Everything- Pitbull
CLIMB (STANDING):   Animals- Maroon 5
JUMPS (UP/DOWN/HOVER) COUNTS OF 4:   I Do Not Hook Up- Kelly Clarkson
COOLDOWN:   Stand By Me- Ben King
STRETCH:   Lego House- Ed Sheeran

Your turn: Tell me, do you have one power song you go to when you need that extra push or is it always changing depending on what is popular at the moment?

Group Fitness Classes: Yay or Nay?

Since I teach cycle and boot camp group fitness classes, I’m sure you can guess my stance on group fitness classes. But I guess it’s confession time… About 3 years ago, before I taught group fitness, I attended my first step class at the very gym I now teach my own classes at. I walked in with my best friend, excited and ready to bring back the 80s. In my head, step aerobics made me think of my favorite Saved by the Bell episode where the girls were dressed in leg warmers and spandex making a music video. Unfortunately, I did not get to live out my Kelly Kapowski dream because the step instructor started the class by saying “Hi, follow along as we start our first exercise.” Even before I became a certified instructor, I could tell this was a bad way to start a class. No warm welcome, no explanation for a newbie and definitely no calm for my nerves as a newbie. The peppy instructor immediately started on a routine that made me feel ridiculous. The step choreography was not only advanced but seemed like a memorized routine. I tried to stay positive, push through my embarrassment and discouragement but I couldn’t. After I turned left when I should have turned right, bumped into an older gentleman who shouted excuse me rudely, I gave the look to my friend. We both knew we couldn’t stay in the class. We quickly and quietly grabbed our steps, glad to have set up in the back and ran out of there.

Besides my own incident, I have heard horror stories of rude instructors, unsafe practices in class, high school status mean girls and on and on. These are the reasons people often say Nay to group fitness classes. As an instructor and fellow group fitness class attendee, these reasons break my heart.


Group fitness classes have so much to offer people of all ages. I think the key is finding the right class for you. If someone asked me what my favorite class to teach is I would have to say boot camp. Yet my favorite class to attend is definitely cycle. Why? Because each class has its own benefits. I like the encouragement I get from certain classes while another class offers a cardio workout. Depending on what I trying to accomplish I can find a class that will suit my workout needs for the day.

I think the #1 reason that group fitness is a Yay in my book is the camaraderie. People of all ages and athletic levels can and should be able to attend classes. The right instructor in a class will be able to modify or intensify any workout to better suit individual needs. One of my boot camp classes is the prime example of a diverse group that can be offered. Men, women, 18 year olds, 50 year olds, athletes, members wanting to lose weight, members trying to gain muscle, parents, students and couples. This mixed group of people are the prime example for group camaraderie as they cheer each other on through each circuit and exercise. They make sure to reach out to new people during class and help set up each week. It is no wonder this class has the highest retention rate. If I was not an instructor for the class I would be attending every week as a member.

Another advantage to group fitness classes is the consistency you get when attending. You are able to show up to the gym and have a pre made workout done for you. Whether Pilates, cycle or kickboxing, you show up to class with someone else doing the planning for you. Group fitness helps to take out the thought of your workout allowing you the chance to simply work. In addition, this helps to combat boredom with your workouts. Many fitness articles will tell you to change it up, try different workouts and keep your muscles guessing. You are allowing your workouts to do just this without having to plan it yourself.

Lastly, I think a benefit is the group fitness environment promotes a challenge. By having the camaraderie you are pushed and motivated to power through an exercise. With the consistency of the workout you are given a foundation to build and improve on. As a regular attendee of a class, you should be challenged in each workout, allowing you to improve- whether by adding more resistance, increasing your weights or improving your pace. Especially when combined with regular attendance, consistency helps to build the challenge of a class.

At the end of the day, group fitness classes may not be for everyone. Some may not like the pressure of having to be social while some may like their quiet time during their gym session. In addition, not all classes are for everyone. I have met many members who attend a different class every day while another member swears only by one type of class and one instructor who teaches it. Everyone must do what they love and enjoy.

So tell me: Group fitness classes- yay or nay?
If so what is your favorite group fitness class?

Inspire Yourself Workout & Playlist

Inspire Yourself

Here we are at another Monday! Before I give you today’s spin workout and playlist I wanted to discuss a topic that comes up often after spin class. Many times someone in spin will tell me after class that they were really pushing themselves but the don’t know why they cannot go as fast on sprints/ heavy on resistance/ long as distance as others. I always remind everyone that they cannot compare themselves to others. Not only are you not able to read what the other person’s bike states, everyone is at a different place in their fitness. Some have been going to spin class for years, some a week. Some struggle to sprint for a 10 second stretch while others are out of  breath half way through a hill.

You can compare yourself to others but at the end of the day where does it get you? We need to stop comparing ourselves to others and start being proud of what we have accomplished. Maybe you were able to lift a heavier dumbbell this week. Maybe you were able to run an extra mile. Maybe you simply got yourself to the gym after a stressful work day. Whatever it is, celebrate what YOU have done, not what others have done. While I love finding a motivating or inspiring quote on Pinterest or Instagram, you have to inspire yourself. Be proud of what you accomplished.


Spin Workout & Playlist

Today’s spin workout is all about climbing, climbing and more climbing. After missing spin class last week I wanted to make sure that everyone had a resistance heavy workout where they would leave with legs feeling like jello. Climbs are alternated between standing and seated with all starts at a low to moderate resistance. The playlist definitely went over well and become a fun sing along when we rocked our last climb to Queen!


These workouts and playlists are set to motivate and inspire you to get a good workout in but you are the one who has get yourself on the bike or to the gym. No one can force you to show up. Remember, at the end of the day, you are the only one who can motivate or push yourself. While others offer additional motivation, support, encouragement and inspiration, you are the one who has to set the first foot forward.

Inspire yourself. Motivate yourself. Show up for yourself. Be proud of yourself.