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    Have you ever experienced a period of discomfort when you realize something has to change in your life? Maybe it’s your health, your finances, your attitude, a relationship, or a career move. That’s been me for the past couple months. I’m 75 pounds lighter than I was in high school and college and because I’ve been able to basically maintain that loss for a period of over 10 years, I find myself getting pretty comfortable-even arrogant-at times. But lately I’ve had this nagging feeling. Because I still recognize and know some areas that need changing, habits that need broken and created, and attitudes that need adjusting.

    I grew up believing that knowledge is power and ignorance is bliss.

    I’ve learned over the past several years though, that having knowledge does not equate to having power. If simply knowing things made us powerful, we would all be unstoppable and none of us would ever struggle with personal weakness. We would identify a weakness, study up on it, acquire the necessary knowledge about that weakness, and it would suddenly & painlessly become a strength.

    We do ourselves a disservice when we say that knowledge is power. Knowledge is a commodity-we can access and gain it easily. There is a plethora of information available at our fingertips and it’s easy to learn what we need to know.

    But knowledge isn’t power. Applied knowledge is power. This means we take action with what we know. We DO something with the knowledge we collect. Without application, knowledge is worthless. In fact, I’d rather live in blissful ignorance than to know something that could be helpful to my personal growth and not apply it in my life. {IE-it was MUCH more fun to eat an entire pan of lemon bars before I knew what I know now about balanced healthy eating!}knowledgeisntpowerEnter the discomfort I’ve been feeling the past couple months. I KNOW what I need to do. I KNOW what needs to change. I have so much knowledge about all things regarding health that I even coach others on their journey every day….but that knowledge is really nothing to me personally if I’m not willing to actually take action and apply it in my own life.

    So I’ve been doing. I’ve been stopping to think about what I really want. I’ve been challenging myself about why I do certain things or why I resist doing others. I’ve been choosing activities, habits, and options that will take me toward what I want most instead of what I want now.

    And it feels good! And I’m empowered, because I don’t simply know things, I’m applying the things I know. THAT is the sweet spot. That is where the real power lies.

    What knowledge are YOU going to apply today?


    talks about Confessions




    Confession: I thought when I got closer to my goal weight-that illusive & magical number on the scale-somehow everything would be different and I’d suddenly be everything I ever dreamed of.

    I know, it sounds ridiculous now that I put it into writing, but I seriously thought some permanent mental shift would occur and suddenly I’d be left with no confidence issues, no feelings of lack, no questioning my worth, no enormous problems in my every day life…everything would just somehow work out. 

    That’s not been my experience, though.  I’m still me and my issues are still my issues.  Imagine that!

    Last week I attended a health coaching convention in Anaheim and had an incredible time.  On the plane going there I began reading a book called Cold Tangerines, by Shauna Niequist.  She eloquently said exactly what I was feeling about this topic:

    “I thought a lot of things would get easier instantly.  And some have.  But many haven’t.  I thought, of course, that this was the key that would turn all the locks inside me, that would set in motion all the parts of my life that seemed stuck and stalled.  I thought seeing that magic, fabled, dreamt-of number on the scale would turn me into a person who revels in her own skin, who dances in her underwear, who walks into every room fearlessly and shamelessly.  I thought that number on the scale would protect me from the vulnerability I had always felt, that it would secure me, once and for all, a place at the cool kids’ table at lunch, my very own place in the world of successful, happy, confident people. 

    What I found, though, is that if you’re not chasing one fantasy, you’re chasing another.  If it’s not your body, it’s your bank account, and if it’s not your bank account, it’s your resume or your nose or your boobs or your car or the perfect marriage or the perfect vacation or the perfect child.  For two decades, I believed that if I could just get this one thing under control, then the whole of my life would magically bloom like a perfect, lush flower.  But to my great dismay, I realized that my life was still my life, and I was still myself, just in smaller pants.”

    My personal mental shift is in the works.  I’m focusing on enjoying the scale & non scale victories as they come; fitting into my size 8 American Eagle jeans that haven’t fit in YEARS, doing a double take when I walk by a mirror or see a picture of myself to realize that yes-that’s really what I look like, setting a good example for my clients, having more energy to play with my kids on a daily basis, losing 5% body fat in 15 weeks, saying no to the donuts I crave because I really desire the feeling that comes from health more than the feeling that comes from indulgence, and wearing a swimsuit-WITHOUT a cover up!-to swim with my boys in our little 3 foot pool.  And slowly, I’m coming to grips with the fact that while being close to goal makes certain things simpler, more enjoyable, and fun, it is not a fix-all.  If I don’t change the inside-my mental focus and attitude and habits-the outside will just be a shell, and more likely than not, the weight will come back anyway because the changes I’ve made will be temporary. 

    So I’m keeping my ego in check, focusing on the things I can change, and working on shifting the necessary gears in my mind and my daily habits so I can stay at a healthy place regardless of what life stuff I’m going through.  fishinsideandoutsideforwebAs always, I’d love to help you!  If you’re unhappy in body, mind, and/or finances, let’s set up a one on one meeting {phone/zoom/in person} and chat.  {Picture on the left was taken just over a year ago before birth of our third son, picture on the right was taken this past Monday.}


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    I’m a huge fan of visualization.  Seeing something tangible helps me stay motivated.  I have a dream board in my kitchen office & I glance at it several times each day.  I keep a pair of goal jeans that I try on regularly to measure my progress.  I write daily affirmations, to do lists, goals, just because cards, and keep a meticulous food journal.  I like to see my progress on paper as much as in real life.  Does that make sense?  Can anyone else identify with that?twograndI was recently introduced to a new app by my BFF.  It is changing my life!  Seriously though, I am loving it.  It’s called TwoGrand and it’s a visual food journal.  Log everything you put into your mouth in pictures {preferably before it’s in your mouth!} and caption if you’d like.  After a while it gives you a real look into your eating habits, as well as keeps you accountable to anyone who follows you.  For some reason it was a LOT harder for me to cheat on my plan when I knew I’d be taking a picture that others would see than it is for me to just write it in my food journal.

    It takes food journaling to the next level.

    In their weekly email, Peter-one of the co-founders-says, “Food journaling is at it’s best when we log everything.”  I cannot agree more!  When I realized I would have to take a picture of every bite, lick & taste, it was easier for me to choose to walk away.  I only ate what I was willing to document.  Those little things add up and it’s easy not to take accountability for them, but with this new form of journaling, I adhered to my plan more closely & when I chose to have a cheat item, I didn’t go overboard like I would likely have done in the past.

    I wholeheartedly encourage you to download the app, follow me {username: healthconfessions, comment that you found me through my blog & I’ll follow you back!}, and start being accountable with your food.  I know it makes a huge difference!


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    I had two experiences last week that helped me realize I’m stronger & more capable than I know.

    Last week during one of my workouts, box jumps were one of the exercises.  I’ve been too chicken to try anything higher than the 14 inch box because even that feels like a big jump to me {this girl has NEVER been a jumper}, but I decided to try the 18 inch…and I did it!  Then I tried the 20…and I did it!  Multiple times!  It was a huge confidence booster and now I’m not as scared to try the 24 & 30 inch boxes…eventually! (;boxjumpThen, this Memorial day, the husband and I did something new.  We participated in the Murph Challenge WOD. 

    “[Michael P] Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th by overwhelming Taliban forces, Murphy valiantly climbed into the open onto high ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape, before he himself was killed. Murphy’s remains were found during a combat search and rescue operation, July 4, 2005.” {taken from HERE}

    Murphy loved Crossfit and his favorite WOD {workout of the day} was called Body Armour.  After he was killed, the workout was renamed Murph in his honor and every Memorial day, Crossfit gyms around the world host Murph WODS and raise money for his cause. 

    We had a blast!  The WOD is this:

    1 mile run
    100 Pull ups
    200 Push ups
    300 Squats
    1 mile run

    I had butterflies in my stomach on our drive over, but was so excited.  We were in the first heat and headed out for our first run when the timer beeped.  I was stoked after getting in and seeing my mile 1 time was 9:09 because I haven’t run an under ten minute mile since middle school!  I know that’s not a fast pace for most runners, but for me, it was so exciting!  I got right into the workout with husband by my side & it was tough!  We separated it into 20 rounds of 5 pullups, 10 pushups, 15 squats and went to work.  I used different widths of bands for my pull ups {husband did strict pull ups the whole time! He rocks!} and did a mixture of pushups on my knees & hand release push ups.  By the time I finished my 20 rounds I was beat, but headed out for the second mile run.  I was slower this time-and walked about 1/4 of the mile, but got back & finished for a total time of 54:50.  I was stoked and felt awesome!  Husband gave me a big hug and we celebrated with others who were finishing. 
    krunwebk&zwebz&kmurphwebThis type of feat isn’t easy and my body often tells my mind I should be done.  I knew it was for a good cause and I was loving working out side by side my honey and other like minded health enthusiasts, but there were times my body wanted to say I was done.  But, my mind kept reminding my body it can do hard things! 

    Afterward I had such a sense of accomplishment at doing something I thought might be too hard for me.  I encourage you to go out today & try something {healthy} your mind doesn’t think your body can do.  If you need someone to be accountable to, I’m taking a few new clients through the end of May.  Contact me at: or 541.216.2018

    {murph pictures taken by Andrea-a great photographer at the gym}


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    It’s been six weeks since I posted THIS about my spring leaning challenge.  I finished my 42 days strong & LOVED the experience.  Yesterday was judgement day.  Weighing & measuring after six weeks of consistently working out a minimum of 5 days a week, clean eating, lots of water, and trying my best. 

    The results were:
    Six week Progress Weight: 155.0 {minus 8 pounds in 6 weeks}
    Six week Progress Bodyfat %: 25.2 {minus 2.9% in 6 weeks}

    It’s been said it takes a good four weeks for you to notice a difference in your body, 8 weeks for friends & family to notice, and 12 weeks for major noticeable differences, so even though I can’t see a ton of difference in the two sets of pics, I have felt totally different & am noticing so many things myself!  My clothes are fitting better, I’m feeling stronger, and daily activities are easier.  I’ve lost over 9 inches in six weeks all over and most exciting to me was 1.5 inches above each of my knees!  I’ve always dreamed of having more feminine knees & I’m on my way! sixweekprogresswebbefore_sixweekswebHere are some of the things I learned in the process:

    -Six weeks flies by!  The clock keeps ticking no matter how I choose to act, so my actions might as well lead to health.  It’s easy to say, “I can have this sugar laden treat now-I have tons of time & I can work it off,” but really?  We can’t out exercise a bad diet and 2 bad days can take a good solid week to undo.!  With that said, I took a few planned out & scheduled “Free” fuelings {I still kept track of them} and a couple completely out of control free fuelings-turned 1-2 days.  After feeling completely awful-sick to my stomach-I decided it was much better to stay true to my program and feel good.  Imagine that!

    -Feeling good about myself branches out into every aspect of my life.  I concentrated on making sure I got healthy movement, healthy fuel, and healthy sleep as often as possible over the past six weeks and because of that, my kids, my husband, our family, our marriage, and even our home benefited.  I was happier, slower to get irritated, more energized, and more productive.

    -Planning, as I’ve mentioned before, is HUGE!  Meal planning, grocery shopping, meal prepping, scheduling…these things cannot be overemphaszed.  They were a big part of my success.  Meal replacements were also extremely helpful to me.  I alternated between a 4&2 and 3&3 type day where 3 or 4 of my meals were meal replacements {healthy & balanced of course} and 2 or 3 were healthy & balanced whole foods meals.

    -Having a support system {my husband, health coach, a few clients who did this alongside me, a friend to workout with, etc.} is vital.  They kept me going, cheered for me, noticed the small improvements, and encouraged me to keep on keeping on, even when I couldn’t see the changes.

    So what now?  Am I done?  Did I celebrate “finishing” with a pizza & ice cream?  Nope!  I am continuing on with this healthier lifestyle and anxious to see my results in another six weeks.  I’ll keep you posted and if you need personal help with your goals, don’t hesitate to contact me for a phone or one on one conversation to see if one of our programs is right for you.  Oh and PS- not a single one of my workouts took more than 30 minutes to finish, I ate my vitamins rather than having to remember a complicated schedule of pill popping, and I ate protein, fat, AND carbohydrates.  Ask me how!  {}


    talks about Confessions

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    I’m taking a cue from my favorite photographer and doing a TEN on TUESDAY style post today. It’s a “Favorites” edition.  Enjoy & share your favorites from this past week in the comments.  What’s lifting your spirits or making you smile this week?  Here are TEN of my recent favorites:

    Recipe: Roasted AsparagusasparagusClient Success Story: Wendy did awesome on plan!  Such an incredible example of being a fully integrated client.  She didn’t treat the program like a diet and has kept the weight off because of that!  She is a busy mama of EIGHT kids + runs her own business and keeps up with her family, church, and community.  She still managed to commit to taking care of herself, lost the weight, and gained health!  I’d love to help you! Click her pic to view larger. {Contact me for info on becoming a client or a coach:, 541.216.2018}wendyExercise: Burpees

    Stretch: Foam Roller Work {these hurt so good!}

    Quote: “Small minds discuss people.  Average minds discuss events.  Great minds discuss ideas.” {Eleanor Roosevelt}  Husband LOVES this quote so I had it made up in vinyl for him for Easter and it’s now on the wall in our bedroom.  We both work hard to rise above gossip & meaningless conversation to talk about things that will move us forward in all aspects of our lives.  We also realize that knowledge un-applied is practically worthless, so we’re working on taking the ideas we’ve discussed & making them a reality. 

    Pin: This Because, let’s face it, some days I just want it all! 

    Things I’m looking forward to: I’m hosting a Mother’s day brunch for my Moms, Grandmas, & Sisters this weekend, G {6} is finishing up his first soccer season this week-it’s been a blast watching him improve & my BFF is coming to visit in less than two weeks!

    Favorite Teacher Appreciation idea & Favorite Mother’s day idea:teacherideaNon Scale Victory: I lost almost 27 inches from October 20th to March 31st {and 30 pounds!}, but from March 31st to May 2nd, I lost an additional NINE inches!  That tells me that the exercise & clean eating I’m doing is making a big difference.  The scale is essentially staying the same, but the inches are decreasing and clothes are fitting better which means I’m replacing fat with muscle and that totally excites me!

    Opportunity: Health Coaching! This is by far the most rewarding “job” I’ve ever had & has been such a blessing to our family financially, socially, and in countless other areas.  If you live in or near Anaheim or just want an excuse to take the kids on a fun Disney vacation, come to a portion of our National Convention.  Info HERE.  I’d love to meet up and chat about what I get to do for a living!DisneylandWhat are you LOVING this week?


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    jonahcomplexConfession: I’ve struggled with the Jonah complex

    What is that?  Back in 2001, I found a fabulous article in Muscle Media magazine on this topic & tore it out and have saved it after all these years because it resonated with me so much.  {Husband was a subscriber & thank goodness he was-that mag had TONS of useful info!}  Larry Dossey, M.D., authored the article which was taken from a book he’d written titled Beyond Illness.  Here are a few of my favorite direct quotes from Dr. Dossey:

    “American psychologist, Abraham Maslow observed that we all have inner impulses to improve ourselves, the urge to achieve higher aims, the need to realize our inner potential.  But frequently we do not.  It is as if there is something that is holding us up, blocking us, obstructing what we know is possible–if only we could achieve it.  Almost all of us know we could be better and do more. The question is, ‘why don’t we?’  As Maslow said, ‘We fear our highest possibilities…we are generally afraid to become that which we can glimpse in our most perfect moments, under the most perfect conditions, under conditions of great courage.  We enjoy and even thrill to the Godlike possibilities we see in ourselves in such peak moments.  And yet we simultaneously shiver with weakness, awe and fear before these very same possibilities.  So often we run away from the responsibilities dictated {or rather suggested} by nature, by fate, even sometimes by accident, just as Jonah tried-in vain-to run away from his fate.’

    The Jonah complex is an attempt, sometimes unconscious, to underachieve, to do less than the do-able.

    We resent the fact that others have done what we know to do, but have not done–namely, live out our potential.  Great achievers remind us of our frailty, our failings.  Perhaps we know inside that they are mortals just like ourselves, and once were not great but were fleshly humans as ourselves with the same doubts and misgivings and fears.  But unlike ourselves, they set them aside and overcame them.  Knowing this seems to accentuate our sense of inferiority and worthlessness.  In the presence of the great, there is no place to hide from our inner messages of weakness and failure.  It becomes easier to hate the great than to hate ourselves…

    If our bodies functioned, for example, like our cars–we would all be enormously healthy.  The fact is that all efforts to improve our health go beyond our physical body to affect our emotions, feelings and spirit.  Pure body health is an illusion.  It does not exist.  All attempts to improve the body extend to the mind and consciousness.  To put it another way, health is not a matter of doing.  It is a way of being.  Good health places demands on us.  It extends to the level of feeling, emotion, behavior–to the roots of our being.  Thus, it can become uncomfortable to be health, as health as we know how to be. 

    As long as we divorce healthiness from feeling, we insulate ourselves from the necessity for self-scrutiny, self-knowing, for change. 
    Perhaps the question we should ask ourselves is not, ‘Am I healthy?’ but ‘Am I as healthy as I know how to be?’
    Jonah’s story did not end tragically.  His story tells us that it is possible to find our course once again, that there is nothing inexorable about the Jonah complex.  We can emerge, as did Jonah, wiser, healthier, and whole.”

    Basically, this is a major form of self sabotage and I’ve struggled with it for 10+ years, mainly because I’ve always known what overcoming it meant…a permanent lifestyle change.  Not going back to my binge eating ways.  Turning my disordered eating into ordered eating {is that a thing?} for GOOD. 

    Like most people who are striving for personal growth in this life, I have a strong desire for a healthier self.  I want a healthier mind/body/finances/spirit/relationship with loved ones, etc.  BUT, also like most people who want these things, I haven’t been willing to do the long term necessary hard {often painful} work that brings those changes.

    until now.fearmediocritySomething clicked last October when I started program again.  I’m in it for the long haul this time.  I’m excited and I’m willing.  I’m focused on long term health, not just a 30 or 84 day goal.  Those mini challenges are helpful & motivating, but I’m finally realizing that finishing them doesn’t mean I’m “done.”  This–health–is a way of life.  And I look forward to seeing where I’m at in 1 year, 5 years, 10 years, and beyond!  I can emerge-like Jonah-stronger, healthier, more confident, not running from the things that scare me, and ultimately BETTER.

    {for more info on having me as a free health coach, contact me-Karli-at or text 541.216.2018}
    {image via google}


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    Confession: sometimes my “free” meal turns into an all out free day.

    I’m talking, “I’m not accountable for anything that I put into my mouth because it’s my free day!” Or, “Because this is the only day of the week I’m allowing myself something ‘free’ {read: includes refined sugar of some sort}, I MUST eat all of the food today!” I turn into this desperate, out of control, sugar driven crazed person.  And, I feel really awful. nothing-tastes-as-good-as-skinny-feelsYesterday was kind of one of those days.  I had decided ahead of time I’d indulge in one or two things on Easter Sunday.  I was perfect leading up to Easter, after all, and didn’t partake of any of the amazing sugary goodness abounding in our home & community and everywhere else we were.  I deserved it, right?  My first issue was that I didn’t make a plan for exactly what I wanted to indulge in.  So I went into it just craving everything.  If I had set a specific time/meal/item that I would have and that was it, I would have been MUCH better off {as an abstainer I need these definite sort of boundaries or I’m definitely going all the way opposite of what I want}.  I just didn’t feel good all day and it kept getting worse.  I didn’t even eat that much, but the quality of the things I did eat wasn’t great.  And, by the time 8:30 hit, I was sick to my stomach.  It just wasn’t worth it.  I fell asleep with a stomachache & got 9 hours {almost unheard of for a mommy of three} and woke up this morning refreshed, with a {mercifully} empty tummy & ready to hit this week running.  Also, I intend to make a definite plan for any off plan treats I decide to partake of in the future.  It’s not worth the headache, stomachache, and fatigue that come from choosing to overindulge. 

    The one encouraging thing to me was that I have been living so healthfully the past several months that I was able to quickly notice what really feeling BAD feels like.  In my past life, binge eating like that was an every day thing & I didn’t get sick because I already WAS sick and just didn’t know how great being WELL could feel.  Pretty cool realization. 

    If you’re sick & tired of feeling sick & tired, call me!  We can do this together!  I’m taking a few new clients through the end of this month.  541-216-2018 or


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    Confession: I am being very vulnerable today.

    12 years ago when I met my husband {who was my trainer then}, he introduced me to a valuable measuring tool for health.  It was about a week after I’d began training with him and I still felt very middle-school-crush type feelings when I was with him.  After all, I was easily 70 pounds heavier than him and he was a very fit and very attractive guy.  I was totally crushing and didn’t think the feelings would ever be mutual.  Then he asks me to ride to town with him?  Um, yes.  What I didn’t know was this wasn’t a joy ride or a date {I was a big dreamer, okay?!}, it was an appointment at a local gym to have our bodyfat percentages tested.  WHAT?  I did NOT sign up for this, Mister!  Get me out of here.  How mortifying! 

    The experience was humbling, to say the least.  Of course Z made me feel completely comfortable and encouraged me that this was a great measurement number to have moving forward so we could see more of my progress.  I still have that little piece of paper from the test.  I was well over the 35% mark, falling into the very obese category for my age/gender/height.  But, I was encouraged to think that it could only get better from there.  2013-01-16 Body Fat PercentageFrom that point and over the next several years I worked hard.  I did cardio, I lifted weights, I drank lots of water and ate six healthy meals a day.  I was conscientious of what I put into my body and at my fittest, I got down to 19% bodyfat.  The scale had gone down too over time-about 50+ pounds over time-but the bodyfat was a much better indicator because I had turned so much of my fat into lean muscle. 

    Fast forward to having three beautiful baby boys, gaining & losing weight, finding this great program and becoming a coach, and recently losing 30 pounds.  The scale was at that plateau point it likes to sit at and I was frustrated.  I needed a kickstart.  Enter April 7th 2014.  I started a 6 week spring leaning challenge.  It includes 5-6 days exercise each week, healthy eating, lots of water, and utilizing body fat % as a measurement point rather than the scale alone.  I weighed in on day one and had my bodyfat tested.  I will do both again at the end of the six weeks. 

    I debated about putting these stats & pics up, but I’m nothing if not forthcoming and authentic, so here they are: {I’m 5’6”}
    Starting Weight: 163.0
    Starting Bodyfat %: 28.1  springleaningbeforepicI am on day 11 of 42 & feeling pretty dang good.  Sore, but good.  I’ll continue posting things I’m learning along the way + recipes/meals/workouts/tips & tricks here and on my Facebook page & Instagram account, so follow along, join in, and kick butt!  Oh, and go get your bodyfat tested.  The scale only tells us so much.  scalecannotmeasure{pic via google images}


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    I figured since I wrote about spaghetti squash Tuesday I’d share one of my favorite quick & easy ways to enjoy it. 

    First, cook your squash {easiest way for me is to poke holes in it all over using corn skewers, set it on a plate & microwave for 5 minutes.  Turn it over & microwave it again for 5 minutes.  Let cool a bit, cut in half, scoop out & throw away seeds, scrape out squash in spaghetti-like strands with a fork & store in a tupperware container in your fridge}.squashandtunaQuick Tuna Squash Dinner Bowl

    Put 1-1.5 cups spaghetti squash in large bowl.  Heat it.
    Add 1 tsp. fave oil {olive/coconut/avocado} or 2 tsp. fave light butter {healthy fat}
    Open 2 cans tuna & drain.  Add 1.5 cans to your bowl {feed leftover half can to your cat or kids-they’ll love it!}
    Sprinkle with lemon pepper & 1/2 T. parmesan cheese.
    Heat again for 20-30 seconds.
    Easy, healthy, delicious!  ENJOY!