Mantra Tampa: The Ultimate Pilates Workout

January 6, 2016 by Ali ♥ 2 Comments

*Disclaimer: Thanks to affiliations with the Tampa Bay Bloggers, I was able to experience Mantra Tampa in exchange of free classes for writing this post. As always, my opinions are my own*

I was recently chosen to experience Mantra Tampa through Tampa Bay Bloggers! Mantra Tampa is located in South Tampa on South Dale Mabry and in Sarasota. Described as a “pilates on steroids” type workout using a Megaformer, you work your entire body with no impact focusing on core, upper body and lower body, and balance. Each class is fifty minutes total with a small class size of about eight to twelve participants with the instructor leading you throughout the entire workout. To get the best results, they recommend you take classes two-three times per week with enough time for your body to rest in between. Some people take classes five-six times per week, but always remember to listen to your body! Roughly, you can burn up 500-700 calories in fifty minutes! Talk about an intense burn…you end up burning calories post workout too! Check out other FAQ’s here.

I have to admit, I was a little nervous about my first class. I went in and received an overview of the Megaformer, what to expect, and a few basic terms. I felt awkward the first time, but caught on quickly. By the end of the class, I was already catching on! The key is to “go slow” to activate slow-twitch muscle activation while adding pulsing and holding. It was safe to say I was definitely dripping and shaking within the first five minutes 😛 holy sweatfest!!!

Not only does it combine strength training, but it is a great way to cross train. They recommend you should invest in some Toe-Sox, socks with grips on the bottom that allow you to feel more stable when transitioning to other parts of the Megaformer, and a towel…’nuff said 😉

Organizing the Essentials: Check Out What’s in My Gym Bag

January 1, 2016 by Ali ♥ 12 Comments

Like many people this new year, a resolution is stay or get healthy and fit. I didn’t always carry a gym bag when I started getting into fitness and health. I took group fitness classes in high school and only brought my water, car keys, towel, and phone. I took up cross country and had my backpack with my school stuff and change of clothes stuffed into two overstuffed, undersized bags without much thought besides the basics: socks, running shoes, sports bra, and cotton (ugh) shorts and shirt/tank top.

Two years ago I decided to learn more about the gym and took the time to challenge myself and push intimidation aside on the squat rack. This past year I got certified in group fitness and was in the gym a lot more and in some cases left the gym to train clients, teach classes, get my own workout done, or run errands and needed a legit place to put my stuff (which I carried too much of). After trial and error, I realized how you prep for your day starts with what you consider to be essentials and how you organize them in order to stay focused in and out of the gym. I have a wristlet clutch for my wallet, keys, business cards, cards/cash, and phone and my Jansport backpack for bigger things for food, clothes, laptop, notebook, toiletries, etc. I combine the two, and BOOM much more efficiently organized and ready to go!

What I have in my bag at the moment:

-Three to four sweaty bands/wide headbands

-Toe-socks for teaching barre

-Camelback water bottle

-Cheap headphones & extra Fitletic Armband for my phone ready for a workout

-Whistle for teaching my bootcamp class, HEAT

-A couple pens (ya never know!)

-My old phone (now basically an iPod) for music when I teach/workout since I like to keep my real phone put away to limit calls, texts, emails, etc.

-Healthy portable snacks like baby carrots or nuts

-Extra phone charger

How To Be SMART About Your New Year Resolutions

December 26, 2015December 26, 2015 by Ali ♥ 0 Leave a Comment

2016 is right around the corner! How crazy is that?? That means new years resolutions are on the mind too. Did you know the most popular resolution is “to live a healthy lifestyle”–no surprise I’m sure. If you’re falling into the same resolution year after year and not keeping it, you may need to look deeper into WHY it isn’t working. I always like to say its a commitment between your body and your mind. If the two aren’t working together it only goes so far, and you go only half way. Make this year different! It may take a little more thought, but if you really do want to make a change, it IS worth it. Be one of the people that can say you DID achieve a healthy lifestyle this time next year. Instead of listing expectations for yourself, be SMART about it. 😉 Use SMART goals to kick your resolutions the right way!

S– Specific; make your goal meaningful and specific–not vague and “open.” If you want to take up running, instead of saying “run everyday”say, “run three days at 8am on Monday, Wednesday, and Friday before I go to work.”

M– Measurable; make your goal measurable to see progress and improvement. It no fun if you go through the motions without seeing progress–the whole reason behind your resolution, right?! Instead of saying “I want to run for thirty minutes everyday” say, “I want to start with running without stopping for 10 minutes for the month of January and continually add three to five minutes each time for the first two weeks in February.” You’ll see a difference in ability have kept a consistent measure of time.

A/R– Attainable & Realistic; this is interchangeable with realistic, but make sure this goal is something you know you can do and is possible to achieve! Kinda silly I know, but we can all get caught up in the goal and then forget it really isn’t feasible like we chalked it up to be. Do a reality check on yourself and look at it hard making sure you can make it happen. Don’t forget it IS good to push yourself!

T– Time Frame; Putting a timeline on your goal gives you something to look forward to and work towards. Instead of saying “I want to run the Thanksgiving turkey trot next year” say, “I want to be able to run/complete the Thanksgiving turkey trot 5k without stopping by Thanksgiving next year or *insert whatever day the 5k is”

Happy New Year and GOOD LUCK–Make it happen!!!

Why Inclines/DIY Hills Can Be Your Friend + Incline Workout

December 16, 2015December 18, 2015 by Ali ♥ 2 Comments

Happy Wednesday! Although I live in Florida and hills are not really a thing (unless you have bridges #SoFlo or north florida-ish), reaping benefits of hills can be tough. Luckily in Downtown Tampa where I teach, using a long ramp along the backside of Curtis Hixon Park (Tampa friends you know where I’m talking) has been good to get some incline in and where I did my workout yesterday! If you don’t have a ramp, using a stadium, stairwell, even the stair master at your gym works too! Parking garages are also a great option, just make sure you’re running them safely and during a less busy time of day.

Hills can be intimidating, a long and tough climb to the top, but they have other benefits besides just strengthening your legs:

Build endurance
Improve efficiency
Great way to challenge yourself before a flat course
SPEED- hills are basically speed work in disguise
Boost cardiovascular fitness

After reading up on hills, I’m planning on doing a bridge workout with my HEAT class and adding to my training as well. Look for that post up soon too!! 😉 Back to inclines though, it all has benefits. I feel most people run them too hard, too fast up them resulting in burnout or they honestly hate them and don’t do them at all. Go slow, take baby steps up, and recruit those arms help propel you up! If you have joint issues, the downhill part of the hill is where you want to be careful. The eccentric (lengthening) part of the movement on the way down, can put pressure and extra strain on joints. Control your movement instead of “letting yourself go.” Rest at the bottom, then back over again! Your heart and legs will thank you 🙂

Check out my incline workout I did with my class yesterday! As mentioned above, use a stairwell, treadmill/stairmaster, stadium, etc. if you don’t have a ramp!

Curtis Hixon Ramp Workout (no equipment–YAY!)

Three exercises per round at the bottom, middle, and top of each incline

*single count means each side counts as 1 rep

*double count means both side counts as 1 rep

Starting at bottom, focus is lower body/squats[cue Drake’s song haha] :

-50 basic squats~~ run to middle portion of incline

–50 pulse squats~~ run to top of incline

-50 jump squats/basic squats~~ run back to the bottom

~REST 1 min~

Bottom, focus is cardio:

-40 jumping jacks~~ run to middle of incline

–40 burpees~~ run to top of incline

-40 Skaters (single count)~~ run down to bottom

~REST 1 min~

Bottom, focus is abs:

–30 bicycle crunches (double count)~~ run to middle

-30 supermans~~ run to top

-30 flutter kicks (double count)~~ run back down

~REST 1 min~

HOLLAA you’re done! Don’t forget to stretch and cool-down after. 😉

Reap Benefits of Recreation

December 11, 2015December 11, 2015 by Ali ♥ 0 Leave a Comment

Friday is here YAY! That means more time for sleep, catch on work, fun things to do, and new ways to get FIT! Sometimes getting into a gym after work can be a drag, especially when friends or co-workers invite you to happy hour.

If we wanna maintain goals and stay on track, its good to have back-up plans or new ideas to have in mind that will keep us focused. So what if we can’t get in that 45 min spin class we wanted? Maybe a walk or a bike ride on Saturday will work. Its a about balance. Something is better then nothing right?! That’s where recreation comes in! No one seems to use that word anymore…lol. I have my minor in it, so I’m used to calling any activity (gym or no gym) that name. I mean running, cycling, dance, hiking, swimming, walking, stand-up paddle boarding (another fav!), roller blading, fitness in general etc. is considered recreation. (btw who still roller blades?!?). So when you dread heading into the gym, re-think it and see if any of these activities seem, hmm…fun-er? 😉

Running—the whole foundation of my blog is top of my list!
- Benefits: aerobic, anywhere, only need shoes, quick!
Swimming—a great summertime sport that includes some resistance, not just aerobic
- Benefits: aerobic, low impact, some resistance involved, total body type movement
Walking—anyone can do it!
- Benefits: somewhat aerobic, great/easy way to get moving for any fitness level, no special clothes or equipment required, fun, convenient
Hiking—not really here in FL (although in some parts, yes!), varying terrain makes this activity tough and invigorating
- Benefits: aerobic, great way to see the outdoors, good for doing in groups, challenges balance, works small muscle groups in the legs and foot
Stand-Up Paddleboarding—A Floridian’s favorite, or can be done on any flat lake or calm inlet.
- Benefits: somewhat aerobic, great for balance, core, and posture, good for groups, great workout for upper body
Roller Blading—An oldie, but goodie!
- Benefits: aerobic, great strength workout for legs, convenient, good for balance and core

Yes, these activities do NOT require a gym, but who said to improve you had to be in one?? Not here! This time of year can be tough getting in a workout, so the options above offer something for everyone without completely ditching your workout altogether…better then no workout, AM I RIGHT?! They might not create the strength training, heavy sweat sesh workout all of us crave, but they do offer tons of benefits. A good thing to keep in mind around the holidays, when you’re with family, friends, co-workers, etc and want to do something together!

YOUR TURN: Any good go-to activities you guys do that help with staying on track during the holiday season?? Comment below!

Paddleboarding at Ft. Desoto Park

Running down Bayshore Blvd

Bike ride around Clearwater Beach, FL

Holiday Motivation: Maintain Don’t Gain (or lose sight of your goals!)

December 4, 2015 by Ali ♥ 0 Leave a Comment

Hi There! I took a small hiatus from blogging over the holiday, now I’m back with some new topics to share with you. Everyone knows the holiday season is upon us. For most people, that usually means more eating out, falling off of a workout routine, other seasonal stressors, and other ways to put health and fitness on the back burner. I myself, find it hard to juggle my workout schedule among a lot of things going on, especially during this time of year. SO, I’ve decided to share some motivation, tips on setting small goals for each workout, and why staying fit over the holidays matter.

Starting to feel that “dread” or “guilt” upon starting a workout or run or for not getting your workout in? I’m already there on some days honestly! #keepingitreal…LOL. Marathon training during this time of year has its pros and cons (burn off those christmas cookies right?) so I get it.

Motivation wise:
- Get half of the workout done anyways. Thirty minutes or less? Make it hard, fast, intense. This goes for HIIT workouts and speed/tempo runs.
- Holiday fun runs or a 5k—so many good reasons for a 5k! Holiday runs are especially fun since they’re seasonal and allow you dress up. Get a group together or your family.
- Experiment with *healthy* holiday recipes–a lot are re-created with healthy substitutes. My mom does roasted brussel sprouts with cranberries. It a festive dish and its healthy.
- Holiday Challenges—I’ve done a running streak (with clothes on–LOL!!) where you run a mile a day from Thanksgiving till the new year. Not into running? Try doing a set of ten push-ups, holding a plank, etc. every day till the New Year instead. Get your friends together and make it fun.
- Out of the box ways to motivate yourself: make your phone screen something motivational, a good quote maybe? Seeing it often helps you focus on your goals.
Go in the gym with a plan…Okay, so you made to the gym. Now you’re trying to figure out what you wanna work on. You might be feeling that “dread” set in but you know you need to do something. Instead you wander around and might not be efficient with your time. Aside from just showing up, plan your workouts ahead of time (see post on using a planner). For example, know you’re gonna do an upper body HIIT workout. Its okay if you don’t have the exact plan in front of you (sometimes I don’t) but knowing what you’re doing *somewhat* makes it easy to get it and get it done.
Staying fit matters…Yes, we like to indulge this time of year. We should!! Tasty, wonderful food and treats are among us. It’s special. Try not to completely let it go to the point you hate yourself for it. All those thirty minute or less workout/runs, walks, and push-up challenges, etc matter. Healthy food choices count too. Starting the new year with maintaining your goals is much better then having to start all over again with everyone else at the packed gyms etc. That thought alone makes me cringe! #packedgyms.

No one is perfect, but its the moments you don’t want to do anything that count the most! Plan it out, get it done, feel great, repeat…all season long. 🙂

Save the Wildlife, then Play All Day!

November 23, 2015November 23, 2015 by Ali ♥ 0 Leave a Comment

This past weekend, I participated in the Save the Wildlife 5k at Busch Gardens with a friend from the Y and her family. A great turnout and race, it is definitely something I would do again. Not only did I help promote YRUN, but was able to catch up with my Fit2Run friends too! The weather was cloudy and cool…perfect weather for a run and day Busch Gardens. I felt good too and was really looking forward to a run of a short distance!! Knowing the race was 3.1 miles not 6+ was a relief haha. If anything, this marathon has been a good reminder that shorter distances are good for a change too as well as prep my mind for being race-ready! It had been since Gasparilla that I had done my last race, so it was time for something new. I will say, I do not race often so this one was a special kind of race. Aside from the crowd at the race, the crowds at park weren’t bad either, probably because it looked like it was going to rain the whole day, but didn’t! YAY for short-ish lines! The most we waited was 45 min for Cheetah Hunt (BG’s newest coaster as of about four years ago), but even that was do-able. Too cool for water rides, but all we wanted was to ride the coasters anyways! Sheikra never disappoints!!!!! 😉

A great turnout and race, Save the Wildlife 5k definitely something I would do again. I signed up with a friend from work and her family and we ran it together. The packet pickup and race was well organized and fun. Both easy locations to find on Busch Gardens property. Packet pickup was offered Thursday and Friday before the race. The course was flat with small inclines thrown in around the park. We ran throughout the park, near the animals, and around the roller coasters. The race started and finished in the same place. There was about fourteen hundred participants…which seems like a lot, but they did a great job “containing” us (making it sound like were a bunch of caged runners LOL) within the parking lot making the start convenient to where we parked. The goodie bag was simple but just enough: a race shirt and ticket to the park for the day complete with reusable bag 🙂 (no extra clutter yay!) Besides perks of a ticket to the park for the day, free parking, and a medal roughly the size of a dinner plate, this race benefited the Wildlife Conservation Fund. Not only was this just a pre and post race type race, but a fun event and day experience for everyone. Seeing proud runners wear their shirt and medal around the park made for a memorable and good way to connect with other participants during the day. I’d say a win-win for everyone! Check out the pros and cons of the race below! *Note: my opinions and thoughts only*

YRUN Tampa and Fit2Run representing at the race. — YRUN Tampa and Fit2Run representing at the race

Pros:

Well-organized packet pickup and race
Perks with registration include: ticket to the park for the day, free parking, and medal
Good time of year
Flat course (minus a few inclines throughout the park)
Family friendly
7:30am start (early but not too early)
Entertaining—animals out for petting and holding at the finish
“Tailgating” from your own car experience post race before park opening

Cons:

Pricey-er registration than the average 5k ($35-$50)
Cotton shirt
No recyclables (water bottles were given out at finish)
No race day pick-up
No strollers
Not advised that if left after the race and came back for park opening, parking fee ($17) would be enforced (see “tailgating” pro above)

Been There, Done That…Now What?

November 18, 2015 by Ali ♥ 0 Leave a Comment

Even with the most experienced runners, we all tend to get “stuck in a rut.” It’s a normal part of any fitness routine. It usually means that either we hit a plateau, need fresh workout ideas, a change of scenery, a buddy a to run with, new music, the possibilities are endless. These are just a few things that help me break out of my routine.

As soon as I start getting bored thinking about a run (which doesn’t happen often, but recently with mileage it is becoming more so), I know something needs to change. I take it as an opportunity to learn something new or challenge myself. However, with training for a marathon, it is a whole other beast to say the least. It is a different kind of commitment for sure which takes a lot of time and patience. I find myself always looking for ways to break out of my rut, since I find myself either running alone (not so bad since its my preference) or in the same location most times since its convenient. Aside from location, music, even a new workout top or headband—I must say a new piece of workout clothing is quite motivating! It’s not always enough.

Below are some tips and thoughts that go through my mind that help distract me during a rough patch or get me to look forward to my next workout or run:

FOOD- YES! Of course many of us runners or anyone who likes a good sweat are foodies at heart—at least I AM!! 😛 I come up with what I look forward post run or workout that gives me the right fuel, is tasty, or something special that makes doing the workout worth doing in the first place. Dread six miles early morning on Saturday or a workout class you have to drive to? Make homemade pancakes for breakfast with all the fixings and let it be special or go out for breakfast after.
Break down the milage or time. Fourteen miles sounds long right? Yeah, that’s what I thought this past weekend. Instead I thought of seven miles out and seven back, plain and simple. I knew I was only doing seven one way, which after resting the day before sounded do-able. My mind was fresh and was more mentally strong knowing I broke it down into managable miles or making my workouts simply thirty minutes.
Music that PUMPS YOU UP! Find a song that triggers your inner BEAST and let yourself get excited knowing that song is perfect for speed or tempo day when you need to kick it up or slow and steady for long run. Playing it before your workout, as you’re getting ready and part of your warm-up are great ways to get your mind psyched for your workout ahead.
New Route, Same Location. Yes, I mentioned this earlier, but a new place does wonders. Either re-looping the same route or reversing it helps a lot. The night before mapping out on mapmyrun.com is good for keeping nearby as well as checking out other runner’s routes.
Find a Race! The excitement and enthusiasm of other runners in a race is great motivation. With that comes a new location in some cases, other people, a little friendly competition, and maybe a PR! 😉
Running Groups. These are all over the place now. Its a great way to meet people who already have the same interest as you. They offer socializing and weekly meetups which helps with motivation as well. Not just for running either, but biking, walking, and workout groups too! Best part is that they’re free (or a small fee)! Checkout meetup.com for local groups in your area.

Activity vs. Exercise…What’s the Difference?

October 29, 2015October 29, 2015 by Ali ♥ 2 Comments

You probably read the first title of my post and thought, “aren’t activity and exercise the same?” YES, they both require some movement, however both have different mindsets. When you think of activity and exercise, what do you think of? Activities I think of are social, fun, minimal cost (sometimes), and something that interests you. Before, I thought of exercise as costly (gym membership), un-motivating, and usually done alone. NOW, I’m a HUGE advocate of exercise (I have my B.S in Exercise Science), and this mindset is not mine at all today, but it once was before I got into running.

In my opinion, I think our population is so forced to exercise, that the “activity” idea goes out the window. Exercise to most people is considered a chore, not fun, and requires a gym membership. Exercise should be done because we love our bodies and want to move, not because we hate how we look.

On the other hand, I know a lot of people who made the transition to becoming more active and have found an ACTIVITY that they love. Key word here is *activity.* What do you think about when you think of activity? I think of running (obviously :P), swimming, biking, rowing, rock climbing, hiking, stand-up paddle boarding, group fitness class, walking. etc. All these have a few things that include movement (a component of exercise), being social, having fun, some cost, interesting, motivating, rewarding, the list goes on! Point here is that I love running as much as I do because I don’t see it as a chore, work, or something that has to be done in a gym (although treadmills exist for that reason). I love it because it CAN be social, as interesting as I want (races, challenges, volunteering), fun, requires minimal costs which are optional (gear, race entries), as well as EXERCISE that doesn’t feel mundane or forced. This post is not about trying to sell you on running, but to find an activity you enjoy that doesn’t feel like exercise. Gyms and indoor cardio equipment have a place, but they don’t last as long as a life long interest in an activity does.

With an activity you can get the benefits of exercise, the cardio and calorie burn, but for our out-of-shape society today its a great first place to start. From there you build an enjoyment of it, and then before you know you’ll adding to it! I tell all my clients if you want to start an exercise routine, pick an activity and go from there. It may take a few times to figure out what you like and don’t, which will more than likely take patience and time and a gym membership if that’s what you’re into, but its worth knowing in the end!

At the end of the day, I like to call this activity, whatever it is you choose, RECREATION (my minor) because that’s what it boils down to. This isn’t a guaranteed way to get fit fast, but this perspective will help jumpstart a new and continued fitness routine for years to come!

Two Essential Workout Items Worth Spending On

October 24, 2015November 2, 2015 by Ali ♥ 0 Leave a Comment

So you have the motivation, have joined some kind of gym/fitness center, or you have an activity you want to try to get fit or something along those lines…amiright? GREAT! Now what? Have you thought of your new workout wardrobe? Exactly. Cotton shirts you compile from free events here and there and some shorts with an elastic band work, but workout clothes these days are being made to do more then absorb sweat. Don’t get me wrong, sometimes those cotton shirts are all you need, but having a few good quality shirts, short, BRAs, socks, and SHOES are worth investing in. Plus having a few clothing options can help motivate you and make you feel more confident. I *try* and moderate how many workout clothes I buy (its hard to be honest) because its my industry but you really only need to get a couple basic things if you’re serious about making working out a part of your daily routine. Below I recommend only TWO items worth investing in to start out your fitness routine:

A Good Sports Bra
- By a good bra I mean one that fits comfortably and holds you in place. This means maybe jumping up and down in the dressing room (does it pass the jump test?) and/or trying it on under a shirt you know you could wear with it. Bras come in all kinds of styles, features, colors, and are even made to tailor the activity you do. Some features include:
- Padding/Cups: removable the cups or no?
- Closure: front/back closer, zipper?
- Straps: thick, thin, racerback?

Below I’ve listed a few brands/places I recommend and why for good, supportive bras. Check them out!

Target (great basic, simple sports bra–no frills) my fave and go to place for new bras!
- Pros: A LOT of variety long-lasting, affordable
- Cons: not known for overly supportive bras or many options for bigger chested ladies
Speciality Fitness Stores (i.e Athleta, LuluLemon, Fit2Run, Nike)
- Pros: A LOT of variety, expertise and knowledgeable in bras/fits/styles, long-lasting depending on how they’re laundered (might be specific)
- Cons: Pricey-er then the average bra, but could be worth the investment depending on what you’re looking for and budget-wise, not all sizes available
Big-Box Fitness Stores (Sport’s Authority, Dick’s)
- Pros: A LOT of variety, convenient place to shop for most people, average to above-average prices, available in most sizes
- Cons: Not as knowledgable about product, no speciality or particular type fit bras

Now, I know that price is a factor here and finding the one you like with features you prefer might be a little costly. However, actually spending your money on a quality bra or two is worth it in the end if you are really committing to working out regularly. Nothings worth then a bra doesn’t fit right! And when it doesn’t fit right you’re not motivated to wear it…which means NO EXERCISE! So commit and get just one if you need to.

Supportive Shoes
Good shoes are up there with a good bra. You’ll be wearing these shoes during activity which includes a lot of movement so making sure they’re comfortable and fit you properly are big components to a good fit. With any activity getting a properly fitted shoe is the first step (pun intended!) towards a committed and regular exercise program.
Different shoes for different activities:
- Running Shoes
  - My running shoes are separate from my everyday shoes. Running shoes get only used when RUNNING only (to prevent excess miles) not walking, weight training, etc. Everyday shoes are for work, teaching class, and weight training. Each pair has a different purpose. If you want to start running, getting fitted is super important! I recommend going to a speciality running store where they check your gait, type of arch, and ask about your racing program/training for the right style and fit. Running shoes typically have an elevated heel lift which helps propel you forward. Its worth the extra few minutes to get fitted and its free!
- Weight Training Shoes
  - Flat soled shoes for equal weight distribution and allows natural splaying of toes when under pressure.
- Basic/Simple Shoes
  - For just starting out not sure what to get, finding a basic supportive sole is a great start. A combination of both features from running and weight training shoes is a good way to start. You can find shoes like this at an outlet/discounted store or at a Target, TJ Max, Marshall’s, etc.

Some activities such as Barre, what I teach, recommend a ballet-type slipper shoe to wear since shoes aren’t typically worn. If you decide to take up barre and like it enough to invest in your own pair, ask your barre studio or instructor what they recommend!

Just as a good bra is important to invest in, so are shoes. Check out options, features, brands, styles, prices, and fit! Go for a test run and see for yourself. Investing in quality shoes can make or break your motivation and is a reminder that you’re committed.

There ya have it! Two items worth investing in. Having these two things to start off your program will help make your transition to exercising go smoother. Happy Shopping!!