My favorite pitcher in baseball recorded his 500th save on Sunday June 28th 2009. Only one other player in the history of baseball has done the same. My next big goal is to hit the 500 mark of consecutive workouts in which I do a cardio workout for 1 hour. Monday July 6th will be that day. Since, I am pretty much a statistic nut, I got curious as to how many calories I was burning off prior to hitting my previous one hundred marks. Any way here is a look back:
heading into day 100 -849 in calories burned in an hour / weighed in @ 169 lbs
heading into day 200--946 in calories burned in an hour / weighed in @ 166 lbs
heading into day 300--945 in calories burned in an hour / weighed in @ 168 lbs
heading into day 400--1,006 in calories burned in an hour / weighed in @ 174 lbs
As I head into 500, I realize I have done a lot more in my weights and abdominal workouts, while my calorie burning has stayed within a 100 range.
Okay, I am "ready" for Day 494 - I should be rolling by 10:30ish.
Here is one thought I love, its dressed, fed and ready to play. A simple 1,2,3 punch.
Its almost like On your mark, get set ready, GO! Or ready, aim, fire. There is a certain power to that sequence of thought - its dynamite.
Back to the blog, great workout did 926 awesome, had 478 in 1st 30; just missed that challenging 450 in the second 30 by 2 .Went a little light on the abs did around 600 crunches and 10 minutes on plank.
And so, that concludes the month of June. My weight varied by a pound my calories burned varied by 20 or so per 60, however only 1/3 of a calorie per minute. Consistency was the word of the month.
Good luck to all for the month of July, I hope you all do as well as you can.
Remember, if you see someone without a smile give them one of yours.
Tuesday, June 30, 2009
Monday, June 29, 2009
Day 493- Time stops for no man, today I begin a new life
Yesterday was full. Up at 5;30 down @ 2 am- Why 2am? Strangeness of the mind. However, up around 730ish. The plan on my day off from work is to squeeze out the ride prior to the dentist appointment then, finish with some abs after the dentist. Thats a good challenge. My vision is to be focused until those three things are completed.
I love the salesman's prayer by Og Mandino, it goes something like this: Today, I begin a new life, today I shed my old skin which hath too long. Which has suffered the bruises of failure and the wounds of mediocrity. Today I am born a new and my birth place is a vineyard where there is fruit for all. All right, lets go get this 493 done!
All right! Day 493 is done. What battle, did a 902 in 60, went to the dentist( NO break for water, just go). After dentist, right back to the gym. Did moocho crunches (3000+) did weights and 10 minute plank - then stretched. So, the long and short of it is, yes, I did keep my focus and the three things were completed.
About a month ago, I read an article about the places where the people are the happiest. The basis for determing a person's hapiness was pretty simple. They conducted a survey and asked simple questions. http://travel.yahoo.com/p-interests-27761674;_ylc=X3oDMTFzODRwOWZjBF9TAzI3MTYxNDkEX3MDMjcxOTQ4MQRzZWMDZnAtdG9kYXltb2QEc2xrA2hhcHB5cGxhY2VzLTUtOS0wOQ- are some sample questions:
Did you enjoy something you did yesterday?
Were you proud of something you did yesterday?
Did you learn something yesterday?
Were you treated with respect yesterday?
Those are awesome questions we could ask of ourselves everyday. If we answer "yes" we should think about what it is that made us say yes.
Remember everyday we do begin a new life- lets be happy about it!
I love the salesman's prayer by Og Mandino, it goes something like this: Today, I begin a new life, today I shed my old skin which hath too long. Which has suffered the bruises of failure and the wounds of mediocrity. Today I am born a new and my birth place is a vineyard where there is fruit for all. All right, lets go get this 493 done!
All right! Day 493 is done. What battle, did a 902 in 60, went to the dentist( NO break for water, just go). After dentist, right back to the gym. Did moocho crunches (3000+) did weights and 10 minute plank - then stretched. So, the long and short of it is, yes, I did keep my focus and the three things were completed.
About a month ago, I read an article about the places where the people are the happiest. The basis for determing a person's hapiness was pretty simple. They conducted a survey and asked simple questions. http://travel.yahoo.com/p-interests-27761674;_ylc=X3oDMTFzODRwOWZjBF9TAzI3MTYxNDkEX3MDMjcxOTQ4MQRzZWMDZnAtdG9kYXltb2QEc2xrA2hhcHB5cGxhY2VzLTUtOS0wOQ- are some sample questions:
Did you enjoy something you did yesterday?
Were you proud of something you did yesterday?
Did you learn something yesterday?
Were you treated with respect yesterday?
Those are awesome questions we could ask of ourselves everyday. If we answer "yes" we should think about what it is that made us say yes.
Remember everyday we do begin a new life- lets be happy about it!
Sunday, June 28, 2009
Day 492- The big Sunday fun run
Everyday the gaunlet is thrown down. Today is no different, which brings me to a quote or a saying or a thought, well, for god's sake choose one. Okay, a saying- everyday in Africa a zebra gets up knowing he must out run the slowest lion to live. At the same time a lion gets up knowing he must out run the slowest zebra to eat and live- Moral of the saying, when you wake up, you'd better be running!
Here we go - in bed @ 1:30 am up @ 5:30 am in gym @ 6:45ish- Challenge is there, am I the lion or the zebra? Either way, I am running to find out.
The challenge was met - Day 492 put it in the books! I was the lion I trailed the zebra until the last second then I caught it. The zebra being the limited mark of 900 calories in an hour.The lion being ME.
Here we go - in bed @ 1:30 am up @ 5:30 am in gym @ 6:45ish- Challenge is there, am I the lion or the zebra? Either way, I am running to find out.
The challenge was met - Day 492 put it in the books! I was the lion I trailed the zebra until the last second then I caught it. The zebra being the limited mark of 900 calories in an hour.The lion being ME.
Saturday, June 27, 2009
Day 491- The Saturday Challenge
Saturday's usually present an interesting challenge. The gym doors open at 7 am, my work starts at 10:40 am. Sounds like a workable time frame to do a workout right? Not exactly, riding for an hour fits in, stretching fits. However, do my ab core workout and curls it starts to get tight.
Now I nearing time to back it in without my daily crunches. So, although its a little tight I manage to do it.
Let's see, I have done this type of Saturday workout around 70 times. ( 490/7= 70 )- Whoa, you think I would have this drill down by now. I got a look at the condition of the cycle's pedal that snapped while was riding it the other day. It looks like they need to replace not just the pedal but the whole arm, geez that may take a while.
What motivational concept can I run through my mind prior to this workout.... Let me think- Establish a clear concise mental picture of the outcome prior to the task- I see myself getting a 960( calories burned in an hour) I feel fresh legs and an effortless charge toward that goal. I'll check back before I go into work and let you know how I did.
Well, I did 938 but it felt great! Had a 487 in 1st 30. Felt strong all the way through. Went on to crunch city 2800+ then did 10 minutes of plank- took over 2 hours for entire workout.
Two pearls of wisdom always keep moving- duh! Is it true that some fish if they stop moving they sink? How do angels fly? They take themselves lightly- o---------kay gotta run!
Now I nearing time to back it in without my daily crunches. So, although its a little tight I manage to do it.
Let's see, I have done this type of Saturday workout around 70 times. ( 490/7= 70 )- Whoa, you think I would have this drill down by now. I got a look at the condition of the cycle's pedal that snapped while was riding it the other day. It looks like they need to replace not just the pedal but the whole arm, geez that may take a while.
What motivational concept can I run through my mind prior to this workout.... Let me think- Establish a clear concise mental picture of the outcome prior to the task- I see myself getting a 960( calories burned in an hour) I feel fresh legs and an effortless charge toward that goal. I'll check back before I go into work and let you know how I did.
Well, I did 938 but it felt great! Had a 487 in 1st 30. Felt strong all the way through. Went on to crunch city 2800+ then did 10 minutes of plank- took over 2 hours for entire workout.
Two pearls of wisdom always keep moving- duh! Is it true that some fish if they stop moving they sink? How do angels fly? They take themselves lightly- o---------kay gotta run!
Friday, June 26, 2009
Day 490- I am getting ready to go in and get 490
Some inspiration- I gotta go, Rock. Its okay, I am not afraid.Some time when the boys are up against it and things are bad, the breaks are beating the boys. Have them go in there and give it all they got and win just one for the Gipper. I don't know where I will be Rock, but I'll know about it and I'll be happy.
http://en.wikipedia.org/wiki/George_Gipp
What more does one need? Lets go!
Did it! What an awesome workout . The details: On cycle @! 9:30 off @ 10:35 did 956 calories in 60 minutes which is great. I did 493 in the 1st 30 minutes which is also great. My record for most in a 1/2 hour is 520( set on april 5th 2009 in which I also did 1013 calories in an hour). Any time I crack 950 its truly awesome. Then proceded to do 3000 crunches loved it! Also, did 10 straight minutes on elbows and balls of feet in a plank position( excellent core excercise). After those excercises I went to the weights an d went and did 30 reps 3 times on each on 6 machines.Stretched came back showered and drank juice with seltzer and ate fruit.
How in God's name did I do that workout? I must burned off at least 1500 calories in 2 and 1/2 hour of excercise. I believe anyone could what I did here is why I have that belief.
1) I wanted to - anyone can want to.
2) My muscle memory did most of the work- anyone could develope that muscle memory.
3) I saw myself completing the task before I did it- anyone can do that mental excercise.
4) I had time-anyone can find the time if they really want to.
I believe if you want something badly enough you will figure out a way to get it.
Which leads my to a quick story:
A boy had fallen through the ice and only another little boy was there to save him. So, that boy grabbed a stick and started chopping at the ice as fast he could to open a hole big enough so the boy could come through - Sure enough, the boy was able to crawl through the hole and be saved. If the other boy had not acted so quickly he never would have been able to save his friend. Quite the story,HUH? But wait, there is more. When the other people who heard screams finally came running with blankets and whatever they could they found the stick the boy had used to save the boy. They all where confounded by size and lack thickness of it. All they all could say was how did he do it? That stick certainly was not strong enought to break the ice. There was older man who had remained silent until he could not contain his silence any longer and said in a booming voice " he did it, because none of you people were not there to tell him he couldn't!
There you go ! Listen to the voice in your head that tells you, "you could DO IT"!
http://en.wikipedia.org/wiki/George_Gipp
What more does one need? Lets go!
Did it! What an awesome workout . The details: On cycle @! 9:30 off @ 10:35 did 956 calories in 60 minutes which is great. I did 493 in the 1st 30 minutes which is also great. My record for most in a 1/2 hour is 520( set on april 5th 2009 in which I also did 1013 calories in an hour). Any time I crack 950 its truly awesome. Then proceded to do 3000 crunches loved it! Also, did 10 straight minutes on elbows and balls of feet in a plank position( excellent core excercise). After those excercises I went to the weights an d went and did 30 reps 3 times on each on 6 machines.Stretched came back showered and drank juice with seltzer and ate fruit.
How in God's name did I do that workout? I must burned off at least 1500 calories in 2 and 1/2 hour of excercise. I believe anyone could what I did here is why I have that belief.
1) I wanted to - anyone can want to.
2) My muscle memory did most of the work- anyone could develope that muscle memory.
3) I saw myself completing the task before I did it- anyone can do that mental excercise.
4) I had time-anyone can find the time if they really want to.
I believe if you want something badly enough you will figure out a way to get it.
Which leads my to a quick story:
A boy had fallen through the ice and only another little boy was there to save him. So, that boy grabbed a stick and started chopping at the ice as fast he could to open a hole big enough so the boy could come through - Sure enough, the boy was able to crawl through the hole and be saved. If the other boy had not acted so quickly he never would have been able to save his friend. Quite the story,HUH? But wait, there is more. When the other people who heard screams finally came running with blankets and whatever they could they found the stick the boy had used to save the boy. They all where confounded by size and lack thickness of it. All they all could say was how did he do it? That stick certainly was not strong enought to break the ice. There was older man who had remained silent until he could not contain his silence any longer and said in a booming voice " he did it, because none of you people were not there to tell him he couldn't!
There you go ! Listen to the voice in your head that tells you, "you could DO IT"!
Thursday, June 25, 2009
Day 489- make people smile
Sure enough, on the way to the gym I was fortunate to see someone and I helped them to smile.
Then while I was doing my workout out I made somone else laugh.
Last nite I finished work @ 10 ish got home @ 11ish. Bed by 1 ish, up by 6:30ish( wanted to get up by 5:30 ish but I suppose I decided not to) got to gym by 7:30ish. Had strong desire to do a double workout after my ride but, ran outta time have to be in by 10:40ish HA HA -
The second person that I helped smile got me motivated. When I first got on the cycle I felt a little sluggish so I started pedaling a little harder. When I did that the person next to me said do you push yourself that hard for twenty minutes? I replied, "no for 60 minutes". He said geez thats nuts. I had 1) not even thought that I was going that hard 2) thought of 20 minutes being a long time. See my dear readers its all a matter of perspective. After I told him about the streak of consecutive workouts I encouraged him to stay with his workout. I expressed that it all starts with an attitude that you can do the same. Just have an attitude that you will do what you can for that day and I am coming back tomorrow.
Well, gotta go - Tomorrow I will do my double and get 490!
I am back, just some thoughts - we are happier heading towards happiness than we are when we finally get there. Think about it, the next time your a planning a vacation and are excited about the day of the vacation measure your "happy meter". Then after you get to your vacation spot remeasure your "happy meter", see which one is higher. Do not be surprised if you were happier before you got there. Be a person who can get excited and stay excited. Best definition of a winner I ever heard was a person who can get excited about something long enough to complete the task. What is the depth of your enthusiasm?
Then while I was doing my workout out I made somone else laugh.
Last nite I finished work @ 10 ish got home @ 11ish. Bed by 1 ish, up by 6:30ish( wanted to get up by 5:30 ish but I suppose I decided not to) got to gym by 7:30ish. Had strong desire to do a double workout after my ride but, ran outta time have to be in by 10:40ish HA HA -
The second person that I helped smile got me motivated. When I first got on the cycle I felt a little sluggish so I started pedaling a little harder. When I did that the person next to me said do you push yourself that hard for twenty minutes? I replied, "no for 60 minutes". He said geez thats nuts. I had 1) not even thought that I was going that hard 2) thought of 20 minutes being a long time. See my dear readers its all a matter of perspective. After I told him about the streak of consecutive workouts I encouraged him to stay with his workout. I expressed that it all starts with an attitude that you can do the same. Just have an attitude that you will do what you can for that day and I am coming back tomorrow.
Well, gotta go - Tomorrow I will do my double and get 490!
I am back, just some thoughts - we are happier heading towards happiness than we are when we finally get there. Think about it, the next time your a planning a vacation and are excited about the day of the vacation measure your "happy meter". Then after you get to your vacation spot remeasure your "happy meter", see which one is higher. Do not be surprised if you were happier before you got there. Be a person who can get excited and stay excited. Best definition of a winner I ever heard was a person who can get excited about something long enough to complete the task. What is the depth of your enthusiasm?
Wednesday, June 24, 2009
Day 488- I am excited, are you?
Big opportunity to get 488- need to battle the grinder( the broken cycle). I am curious to see if the broken pedal from yesterday was fixed.If it was great! If it was not, great anyway. The time to get the ride in is now! In a short while, I will be @ the gym and faced with the challenge. Since, I have made time for this early edtion of blogging, this gives me a chance to follow up today's workout with a later report on what happened. So, I will talk to you soon-
Well, mission accomplished! Day 488- My goal was to burn off 900 or more calories in an hour/ I did 906. I am pumped- Day 489 here we come. In answer to your question was the pedal broken? Yes it was, when will it be fixed ? Matters not in the least, I will focus on what I have and give no thought for what I do not have. I feel good, so lets just roll with it.
Two interesting thoughts and questions for the day- 1) define commencement 2) do you sing because you are happy or are you happy because you are singing? Both of this questions should make you think. And think again.
Whoever reads this, tell someone else to do likewise. I feel this sort of blog can start a revolution towards good health.
One last thought, try your best to make at least three people smile today.
Well, mission accomplished! Day 488- My goal was to burn off 900 or more calories in an hour/ I did 906. I am pumped- Day 489 here we come. In answer to your question was the pedal broken? Yes it was, when will it be fixed ? Matters not in the least, I will focus on what I have and give no thought for what I do not have. I feel good, so lets just roll with it.
Two interesting thoughts and questions for the day- 1) define commencement 2) do you sing because you are happy or are you happy because you are singing? Both of this questions should make you think. And think again.
Whoever reads this, tell someone else to do likewise. I feel this sort of blog can start a revolution towards good health.
One last thought, try your best to make at least three people smile today.
Tuesday, June 23, 2009
Day 487- a dash of adversity
Up at 545 am in gym by 630 ish. A good ride until, pedal on favorite cycle snaps. Oh NO ! What to do? Jump on the next available cycle- However, this one has a ball bearing problem and it creates a lot of resistance as one pedals. The resistance is noticable and makes a grinding sound. No matter, finished the last 45 minutes on cycle anyway.
I reported the broken pedal to the manager of the gym and hopefully it will be fixed soon.
As I continue on this journey of consecutive workouts I am trying to stretch my vision. How miles ( virtual) have I traveled since I started? I suppose it makes for good arthimetic - Each ride is how many miles? I'd say about 20 in an hour. So, if we multiply 20 x 487 that will give us 9,740 miles. I guess I am approaching 10,000 miles of riding since february 23rd 2008.
I wonder how far that is? What is the circumference of the earth? http://geography.about.com/library/faq/blqzcircumference.htm 24,901.55 miles - So there we have it - I have traveled almost half way around the earth in virtual miles !
Ain't that something?
Go out there everyone and start your journey around the earth!
I reported the broken pedal to the manager of the gym and hopefully it will be fixed soon.
As I continue on this journey of consecutive workouts I am trying to stretch my vision. How miles ( virtual) have I traveled since I started? I suppose it makes for good arthimetic - Each ride is how many miles? I'd say about 20 in an hour. So, if we multiply 20 x 487 that will give us 9,740 miles. I guess I am approaching 10,000 miles of riding since february 23rd 2008.
I wonder how far that is? What is the circumference of the earth? http://geography.about.com/library/faq/blqzcircumference.htm 24,901.55 miles - So there we have it - I have traveled almost half way around the earth in virtual miles !
Ain't that something?
Go out there everyone and start your journey around the earth!
Monday, June 22, 2009
Day 486 - Pomp and circumstance is in order
DAY 486
Attitude is made up of 2 things 1) what you think about 2) how you feel about it.
Bed 1:30 am up 8:30 am WHAT? Gym time? It’s a day I am not scheduled to work. So, workout will be in a few hours after wake up. OK, so I am loafing. Good stuff planned: ride abs & express. All should take 2 ½ hours. Since I have time today, I will finish this blog after I work out.
Well, that was indeed pleasant. It took 2 hours and 45 minutes to do what I wanted to do. Awesome ride, serious crunches and a brisk three times around the express machines. Topped off with a good stretching session.
As I challenged the heck out of myself during todays's workout I had some interesting thoughts.
Our thoughts can become our destiny.
You are today where your thoughts have brought you; you will be tomorrow where your thoughts take you. - James Allen
I can think thoughts and watch what happens: my thoughts become my words and usually my words become my actions,then my actions could become my habits then as I continue my habits become my behavior. I think you can follow my line from here. Now, that I have established my behavior my character begins to take shape, once character is established my decisions start to unfold. As my decisions unfold my destiny is created. See, as the quote says, I am today where my thoughts have brought me. Now tomorrow is a new day, and I have a choice as to where I want to be taken to tomorrow.
Congratulations all graduates!
Attitude is made up of 2 things 1) what you think about 2) how you feel about it.
Bed 1:30 am up 8:30 am WHAT? Gym time? It’s a day I am not scheduled to work. So, workout will be in a few hours after wake up. OK, so I am loafing. Good stuff planned: ride abs & express. All should take 2 ½ hours. Since I have time today, I will finish this blog after I work out.
Well, that was indeed pleasant. It took 2 hours and 45 minutes to do what I wanted to do. Awesome ride, serious crunches and a brisk three times around the express machines. Topped off with a good stretching session.
As I challenged the heck out of myself during todays's workout I had some interesting thoughts.
Our thoughts can become our destiny.
You are today where your thoughts have brought you; you will be tomorrow where your thoughts take you. - James Allen
I can think thoughts and watch what happens: my thoughts become my words and usually my words become my actions,then my actions could become my habits then as I continue my habits become my behavior. I think you can follow my line from here. Now, that I have established my behavior my character begins to take shape, once character is established my decisions start to unfold. As my decisions unfold my destiny is created. See, as the quote says, I am today where my thoughts have brought me. Now tomorrow is a new day, and I have a choice as to where I want to be taken to tomorrow.
Congratulations all graduates!
Sunday, June 21, 2009
day 485- Happy Fathers's Day
The streak must go on! Bedtime 12:30 am . Needed to be somewhere by 9:15 am - Needed be up early for workout. So whats a streaker to do? Get up at? Five twenty five am. Had to ( chose) to use my home cycle. My gym was not open that early. Did a tidy 75 minutes on some slippery pedals. A good challenge!
Unable to work abs and arms -
Unable to work abs and arms -
Saturday, June 20, 2009
Day 484 the march to 500!
Vince Lombardi, http://en.wikipedia.org/wiki/Vince_Lombardi, the great football coach of the Green Bay Packers once said,
Today, I felt well rested and did more than yesterday. I believe, life is lived on a hill, either you are going forward or you are going backward, there is no middle ground.
So, let us give it all we got, and fly up those hills.
" gentlemen this is where we start the big push".I seem to recall the saying whenever I approach a red letter day. I think what ole Vince was pointing out to his players was, guys this is it, if we give it all we got now, we will hit a big goal. Well, I have no team that I need to inspire, only myself . I can say I am focused on hitting this next plateau. Hitting 500 will be for you Vince!
Today, I felt well rested and did more than yesterday. I believe, life is lived on a hill, either you are going forward or you are going backward, there is no middle ground.
So, let us give it all we got, and fly up those hills.
Friday, June 19, 2009
You never know what a good rest can do for your energy level
day 483 - a shot of energy-got serious rest yesterday. For first time in awhile sat in front of the TV and ate- all as healthy as I could had salad, fruit, dry cereal, pita chips and kettle corn and seltzer. Read a book and slept for 7 hours woke up refreshed. I took my son to school then worked out for 2 1/2 hours . Yeah baby! Did an awesome cardio burned 926 calories in an hour. proceeded to do 2500 crunches then 10 minute plank.( Thats where you support yourself with your elbows and balls of your feet . Did 10 straight minutes. Helped myself to 50 x20 lbs for each arms of curls. Then it was onto to the weights where I did 3 sets of 30 on 6 machines. Stretched and called it a workout! Motivating thought, what if everyone believed that the best was yet to come? Man, what an awesome world we would be in.
Tuesday, June 16, 2009
Day 480 - The challenge
We all have been here, you are getting ready to go to the gym and you are excited about the challenge. You want to do your best and you are wondering if you are in the correct frame of mind. So, you try to find a focus point, once you find it, you hang on and let muscle memory take over. Muscle memory kicks in and you are off and moving.
Yesterday, which was day 479, I received a surprised lift from someone in the gym. I was reminded of something positive and motivating that I had told them earlier. Whatever the mind of man can conceive and believe it can achieve.
Yesterday, which was day 479, I received a surprised lift from someone in the gym. I was reminded of something positive and motivating that I had told them earlier. Whatever the mind of man can conceive and believe it can achieve.
Monday, June 8, 2009
howdy all you consecutive workout streakers
My purpose of starting this blog is to allow all persons that have a current workout streak to chime in and share your streak.. So, if you have been working out at anything for certain number of days, plug in, let all of us know what it is you have done and for how many days.
I have been working out for 472 consecutive days. My workout has consisted of at least 1 hour of cardio workout. I have done 800 to 1,000 calories per hour for that time period. My equipment has been the lifefitness lifecycle http://www.lifefitness.com/. I enjoy the ride everday!
If you have been on a current streak of any type, be it walking, running ,cycling, rock climbing or swimming anything let us let the world know about it!
This should be fun, encouraging and exciting.
I know there have got to be thousands if not tens of thousands of us out there. Step forward and be heard. I have got some awesome ideas for this blog. But first, read the blog and encourage others to post their records. Be proud of your achievements!
I have been working out for 472 consecutive days. My workout has consisted of at least 1 hour of cardio workout. I have done 800 to 1,000 calories per hour for that time period. My equipment has been the lifefitness lifecycle http://www.lifefitness.com/. I enjoy the ride everday!
If you have been on a current streak of any type, be it walking, running ,cycling, rock climbing or swimming anything let us let the world know about it!
This should be fun, encouraging and exciting.
I know there have got to be thousands if not tens of thousands of us out there. Step forward and be heard. I have got some awesome ideas for this blog. But first, read the blog and encourage others to post their records. Be proud of your achievements!
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