10 Things I learned on the My Fit Foods 21 day Challenge.
I wasn’t snacking enough:
I used to have 1 snack a day and I tried to limit it to 100 calories. At My Fit Foods snacks ranged between 150-300 calories. It has completely changed my approach to snacks.
I need to create an eating schedule:
The challenge helps you set up an eating schedule. Now I really try to eat at 6am, 9am, noon, 3pm, and 6pm. Now is impossible to ALWAYS be on time, but I find having a structure really helps me from getting ‘hangry.’
Pre plan meals/Have a plan:
When I am hungry I grab handfuls of this and that before I actually make my meal. Who knows how many calories I shove in my mouth. IF I prepare meals on Sunday to eat throughout the week I can stay on track. This takes work…and time…but it works.
Wait 10-15 minutes after a meal to really decide if you are still hungry:
There were a lot of times I would eat a meal and think, “I am still hungry!” But then…10 minutes later I would be full.
I don’t “deserve” junk food.
I convinced myself week after week that bc I ate healthy Monday – Thursday…then I “deserved” to eat whatever I wanted on the weekend. #Wrong
I don’t NEED chocolate to function.
I don’t NEED wine to relax.
I feel a lot better on a Saturday morning when I don’t load myself down w/ chips and queso the night before.
I can survive a craving.
Setting goals and eating healthy feels way better than obsessing over, “why I just ate that huge plate of cheese.”
I really do feel great. I don't know if it is the food, the daily fit pack, ALL the water, or just the lack of me beating myself up for having a (insert super unhealthy food here) for lunch. It is amazing what just 2 weeks of healthy eating on a strict schedule can do. I am learning that if I eat and then just wait a little bit...I am full!
Now it hasn't all been easy. I am not going to lie...it was REALLY REALLY hard to get through this past weekend. Somehow I survived a night out with girlfriends on West 6th Saturday night...and then a 7+ hour Sunday Funday with only water and a MFF Cookie. I still had fun...and it showed me that I can have nights out w/o drinking and gorging myself with food!
So far my favorite meals are Hunters Chili, Lettuce Wraps, all of the parfaits, the oatbake, and all of the salads.
Imagine waking up Monday morning and having 4 days of meals planned out. Bammmm
Today was easy breezy. Honestly I could barely finish my breakfast....it was so filling. I literally felt like I ate SO much today...yet my calorie count was still at only 1,230. And dinner was my favorite new meal yet...Miso Chicken Lettuce Wrap!!!! I hope it shows up on my menu again!
Ok...Normally I would go out for a dinner and have 1-3 glass of wine. Then I would go home and think...did I really need to have 1-3 glass of wine? #PoorDecision. This Friday I am not going to lie...I was REALLY tired from the first week back to work...and I fell asleep at 8:30.
This never happens. I woke up Saturday morning with so much energy. It felt so nice not to be weighed down by the wine and overeating the night before. My big challenge Saturday was how I going to see my girlfriend Saturday night AND stay on the plan. I think whenever you do a challenge you need to tell all your friends...and hopefully they will support you! My friend Elizabeth was my partner in crime Saturday and she got MFF for her and her husband. So Saturday night we drank sparkling water and used fancy silverware as we ate out of our plastic conatiners. :)
Sunday: CHEAT DAY!
You are allowed 1 cheat day on the challenge. The Golden Globes were Sunday and I knew I couldn't resist snacking at a Golden Globe Party. So....I counted out a serving of chips and guac to have with my MFF dinner. I don't know if chips are allowed....but they are alllll I wanted! Normally at a party I go through at least 2-3 rounds of all the snacks everyone brought. Sunday I learned I can survive at a party having one snack and no drinks.
Week 1 done.
First few days I was hungry, but that feeling has gone away. Each meal now fills me up. I don't feel greased down like I normally do after a weekend of eating...and my energy level is out of control!!!
Do you know what the best thing about today way? I went in to pick up my next 3 days of food...and it took 5 minutes to walk in and walk out. It has been a long week...I don't think my mind could have processed going into a grocery store and actually picking out food for the week. Honestly bc of the long week I probably would have just given up and had pizza. Thanks My Fit Foods for the mental break.
Pic of 3 days of food in 1 bag.
Breakfast: Oat Bake: Turning into one of my favorite breakfasts. How can oatmeal almost taste like a muffin?
Snack: Almond Butter Crunch: This is a snack I will make in the future. Apples..celery...almond butter. Easy Breezy
Lunch: Enchiladas: So good and filling. So much better than the weight watchers ones my mom used to by.
Snack: Oatmega Bar
Dinner: Beef and Broccoli: I really like this dinner bc I really like Broccolini...for some reason it is so much better than broccoli!!
Do you feel like sometimes you “deserve” chocolate…or a cupcake…or ice cream. It is amazing how many times I convince myself after a bad or good day/moment…that I deserve a treat. And this is the best part…in my head those calories do not count…bc I deserve them. Hahaha
Today I decided I deserved chocolate 3 separate times. Now I did not give in and eat that chocolate...and guess what I survived! It was really really hard to say no to the candy…as I am a big time emotional eater…but I did it! I am hoping as the challenge continues my cravings for candy fade away. I did have a My Fit Cookie scheduled as a snack…it is like my nutrition coach new that 3 days in…I was going to need an almost chocolate chip cookie.
Just how bad is my candy craving? I freeze candy in my house so it is less accessible. Turns out I really like frozen candy.
Breakfast: Sunshine Breakfast – this breakfast is HUGE and almost hard to finish. Truth: Tastes great…but kind of stunk up the studio. Sorry boys. :/
Snack: Picnic Time: I got to eat cheese!!!!!!
Lunch: BBQ Chicken: a new menu item. It came with onion crunchy things on the mashed potato’s!!!!
Snack: Fit Cookie: Again…I got to eat a cookie!!!
Dinner: Chili: Not my fav dinner at My Fit Foods…but I’m not complaining. I just think of chili as meat soup and that grosses me out.
My Fit Foods Day 2:
Ok...so I was all high and mighty and claimed, "I didn't have a caffeine addiction."hahaha. Well the caffeine headaches came today. It kind of freaks me out that 2 days of no caffeine my body is freaking out. Anyways it was nothing a little ibuprofen. Honestly the hardest thing today was not eating from this open stale jar of pub mix that someone left in our office kitchen. Who knows how long it has been there...but I would have been ALL OVER it last week.
Also...if you are worried about how much food you get to eat. Today when I sat down for my lunch (my 3rd meal of the day at noon.) Alex said, "Jesus how much are you going to eat today." I just laughed and was like...this is how much you get to eat for reals on this thing. It is awesome!
Food today: Breakfast - Asiago Sausage - Another new menu item...I love any of their breakfast that have potatos. Snack - Fit Cottage - I love cottage cheese so I wish there was more, but I will take what I can get! Lunch - Chicken Parm - o good. Pasta. So good. Snack - Fit 2 Go - I was pretty hungry at this point, but this is a huge snack with almond butter, fruit, and an egg Dinner - Best'o Pasta - I have had this meal before...I never eat pesto in my real life bc I am scared of the fat...so I dig that I get to eat it on this challenge!
So I thought I would begin by letting you know why I am doing the 21 Day Challenge. I read a lot about what I should and should not eat. I shop at Whole Foods and Central Market and I eat a lot of kale. I go through periods of logging my calories into My Fitness Pal. I tell myself…I am not going to drink for a few weeks. I have this wonderful vision of me cooking healthy meals every day. Then the stresses of life and the lack of sleep take over and I find myself trying to find the healthiest option at McDonalds, the vending machine or 7-11 at 5am in the morning. And then surprise…my jeans start getting tight. Worst. Feeling. Ever.
Well guess what after a fun November/December where I just decided to go for it and eat everything...my jeans are tight, I feel sluggish, and I need help. I see the My Fit Foods 21 Day Challenge as this wonderful way to wipe the slate clean. Start over. Fresh start. Create new healthy habits. I love the “idea” of hard core diets like eating vegan, or paleo, or carb free…but I know me...I can last on those maybe a month. My Fit Foods is nothing but simple, proportioned, fresh meals. They are meals I could make at home, but just don’t always have the time. So I see the Challenge as a little jump start. Let My Fit Foods do the work for me…and for the next 21 days I will give myself a running start to a healthy 2014. And…the best part…I KNOW my jeans will fit by the end of the challenge…and that really is the best feeling ever.
Day 1 recap: Everything is so new and exciting the first day. It always suprises me how much you can really eat and still lose weight if it is the right food. Breakfast: Oatmeal Bake (loved it) Snack: Protein Bar (I actually eat these on the regular...they are made here in Austin) Lunch: Street Tacos (one of their new menu items...first time trying them...so good. I think they changed up their corn tortillas and I really like it Snack: Chicken Fruit Bowl (suprised at how many walnuts I got to eat!) Dinner: Southwest Chicken Salad (Loved how big it was..I could barely finish it was so big)
Truth: The hardest part was going to an event with HBO and ATX TV Festival to watch 'Girls' at Max's Wine Dive. Free wine and fried chicken. I don't know how I got by on water while all my friends ate what was apparently the best fried chicken ever...but I did it. Win! You can't drink on the challenge, but I have wanted to stop drinking for awhile so it was kind of nice to have an excuse not to drink.
So for really no reason at all today I felt a little blue. I don't know if I was tired, stressed, upset...but I just felt sad. I am definitely an emotional eater. Normally I would run to the nearest ice cream store or burger place and stuff my face with food...because 'I deserve it.' I couldn't do that today because I am on the My Fit Foods 21 Day Challenge....and guess what. I survived without stuffing my face ...and I bet I will feel a whole lot better tomorrow. I am learning such great habbits on this challenge. Today I learned I can get through an emotional day without french fries!
So guess what! This Sunday My Fit Foods is having a Customer Appreciation Day! That means they will give YOU 20% off your ENTIRE purchase. This is the perfect opportunity to go in and grab some meals to try out next week! Remember...the meals last for about 4 days...So pick up a few different meals...and save!!!!
Also...if you are interested in taking the 21 Day Challenge...an entire group of people is starting next Monday. I say do it with the group for support! If you are interested you must sign up for a consultation by Sunday. Mention my name and you get a day free!!
First of all..I have been receiving quite a few emails/notes from people who want to try the 21 Day Challenge too!!! Yay!!! I can't wait to hear what you think! Always feel free to email me at firstname.lastname@example.org
I got the best compliment today! One of the requirements of the 21 Day Challenge is to drink 80 ounces of water a day. I just started really drinking water about a month ago...and the challenge kept me going. I mean..I drank water here and there...but for the most part I just went through the day super dehydrated. Well you always hear a side effect of drinking water is better skin. Guess what....my bff was looking through my 30th bday pics...and she called to tell me my skin looks amazing! That is so cool! Ididn't even ask her to look...or for her opinion!
This morning...I was tempted by this breakfast taco...but I was able to turn away. My Fit Foods breakfast tacos are awesome...but this morning...I wanted this dang taco. I wanted to steal it right from my co workers mouth..haha
Busy busy day Saturday...Started it off with a 9 mile run with Rogue Running. We ran through the capital grounds and UT....which kind of made it fun?
After the run..I got ready to join friends on a few floats down the Comal River. Normally I pig on out chips and other unhealthy snacks as I sit in my tube...this time around I had to be smart about my snacking choice since I am 13 days into the challenge. My Fit Foods has a few easy snacks on the go...they have a great little bag of trail mix...and they have protein bars. I opted for the protein bar. My Fit Foods sells these Oatmega 3 Bars which are made by an Austin company...keeping it local. They are under 200 calories...low in sugar...high in protein...and taste great.
Now....AFTER we floated the river....it was on. You get 1 cheat meal a week...and keeping with tradition...we went to Rudys BBQ after the float. I got turkey...moist brisket...and tons of onions/pickles/jalepenos! Best cheat meal EVER.
So yea...I didn't drink on the river...but every group needs a designated driver!!!
So I found out Friday that the morning show has to do something on camera for Keye...and that means I want to look good. Finally for the first time I don't have to say..."Ugh...if only I had been eating healthy I would look good for the big event." I have been eating healthy! I am on the back end of the My Fit Foods 21 Day Challenge...and I feel great! Bring on the camera!
So instead of focusing on my fitness...I ran to the mall Friday/Saturday and Cass style me up at BCBG...I will take pictures next week for you! BTW....if you EVER have an event...and you need to look good. Cassiday really knows her stuff at BCBG at Barton Creek.
Not going to lie...today was a hard day in my 21 day challenge. For some reason I was hungry...for some reason the scale did not like me today...and for some reason there were cookies everywhere. I did not falter...and I KNOW I have lost weight because my clothes fit better...so I will just ignore today and look forward to tomorrow and some more time at the gym.
....as far as the cookies...I went to 2nd street tonight with my friends for Austin Fashion Week...and every boutique had a fun cocktail and cupcakes/cookies. It was SO hard to not eat anything...but I am actually feeling pretty good about myself as I get ready for bed knowing that I was able to resist. Normally I would have shoved at least 2 or 3 mini cupcakes/cookies in my mouth...and if there is free alcohal I over indulge.
I am now more than half way done with the challenge...and I have a cheat meal coming up this weekend....things are looking good!
Today I got to have my most favorite snack. Fage yogurt with cherry topping. Have you had this stuff? It is a bit pricier at the grocery store, but it is the best stuff ever, and really fills you up. For 130 calories you get 11 grams of protein. I almost prefer it to frozen yogurt...not quite...but almost. ***Make sure to get 2% fat...not the full fat.
Speaking of snacks...get this...I am planning a trip on the river on Saturday...and I am so bringing a protein bar with me on the river to have as my snack while all my friends drink beer and eat cheetos. I am so hardcore!!! :)
Tomorrow I will weigh in when I go pick up my next round of food. I am hoping to go down in body fat. That would make me feel great! Talk to you tomorrow with the results. Ready my whole My Fit Foods blog here!
So I would tell people all the time...my body needs chocolate/candy. I cannot get through a day without some kind of candy...I HAVE to have it...or I can't function. My sweet tooth was definitely something I was scared about going into this 21 Day Challenge. I mean I have candy stashed all throughout my room and car...I don't eat a ton of candy...but I have a few pieces everyday.
Since I started this challenge...I have not craved candy once. That is CRAZY to me. In fact...I have not craved any food. Now don't get me wrong...I wouldn't mind going to Planet Yogurt...or P. Terrys...but I am not craving it.
I guess it is because I am eating the right food with the 21 Day challenge...imagine that!
I just want everyone to know that I had NO beer on my 30th bday. Beer is not allowed on the My Fit Foods 21 Day Challenge. I bought cans of Shiner to bring to my bingo party...for other people to drink...but I drank nothing! I will say...as I looked through pictures of my party...it was nice remembering every moment....instead of just vague memories of the event.
With no beer...I had the next best thing: Topochico!! I am obsessed!
Day 8 DONE with My Fit Foods....and things are getting easier. I kept hearing...you will have more energy...you will have more energy...and guess what I have more energy!
Who knows if it will last...but the past few days I have had so much energy I have been on a 'get up and do stuff' roll! For example, yesterday I cleaned my house instead of laying in bed all day. I assume the energy is an equal mixture of working out...and eating healthy.
Another think I am liking about this My Fit Foods thing are some new habits I am forming.
Old Habit: I would wake up at 4am and stay in bed till about 4:40 working on my computer...checking the news for the radio show. I am always half asleep while I do it...thus it takes me around 40 minutes. Then I drag myself out of bed..get ready...grab an apple...and then starve all morning long until about 8am when everyone on the showÂ decides to get food.
New Habit in the works: With the 21 day Challenge you have to drink the liver cleanse w/in the first 15 minutes of waking up. (more on this later) That means NOW I wake up at 4am and immediately hop out of bed to drink. That cleanse wakes me up...I go upstairs to get ready....and then come back down to sit at the kitchen table...do my work...and have a nice healthy breakfast. Taking the time to sit at the table andÂ haveÂ a huge breakfast puts me in a great mood every morning so far. I go into work more alert...and not starving. This is a habbit I hope I keep up.
So.....I was told that the day after a cheat meal you will feel leaner...and it is true. I woke up today with that feeling of...dang...I feel skinny today!! I felt good so I wanted to look good and put on my extra short shorts. oh yea.
Now I have had this feeling before...and usually when I feel skinny I go out and eat whatever I want...because I feel skinny. The My Fit Foods manual I got at the beginning of this said that you will feel skinny the day after a cheat meal...but don't let it fool you...keep on keepin' on. On it.
Sidenote*** I did get into a little arguement with my nutritionist on Sunday. I thought surely my 1 piece of cookie cake does not count as my cheat meal. I ran 8 miles on Saturday...SURELY 1 cookie is ok. Unfortunately...my nutritionist said I should count the cookie as my cheat meal. boooo. I was really hoping for some Taco Deli....bummer. Instead I had some chicken and vegetables...still tasty.
Everyone is allowed 1 cheat meal a week on My Fit Foods...and it is actually important to indulge...it supposedly tricks your metabolism...gives it a jump start.
I was completely expecting to be craving something on Saturday...I wasn't craving ANYTHING. Which is CRAZY! Normally I DIE if I don't have a piece of candy everyday.
Well...at my bday party my friend Jennifer bought me a cookie cake....I couldn't say no to a cookie cake...plus that would just be rude. So check out my cheat meal!
I am a huge believer that if you eat right...and work out....you will live a healthy lifestyle. Maybe it is because I just turned 30....but I want to be as fit as I can be...I want to both feel great...and look great in those dumb skinny jeans that are all the rage.
I am SO excited that I am getting help from My Fit Foods. They make REAL food here in Austin....I am not taking any dumb diet pills or drinking scary chemical shakes. I am just eating the food you are supposed to eat! LOVE it!!!
I survived my first Friday night! This morning I woke up early for an 8 mile run...and again I was nervous that I wasn't eating my usual PB and J pre run sandwich. Instead I went with theÂ My Fit Foods steal cut oatmeal (eggs would have made me barf..ha) and I was GREAT during the run. I did check with my nutritionist to make sure I could haveÂ a Gu during my run. Post run was a EAS protein shake!
PS. I wish I took a picture of my meal last night. It was AWESOME! 2 HUGE pieces of beef tenderloin with spinich and mushrooms.Â I ate it too fast to takeÂ a pic.
So at the end of the My Fit Foods 21Â DayÂ Challenge I am running in the Balence 5k.
I am also training for a 1/2 Marathon...and for my outdoor runs I am recently OBSESSED with running skirts.Â (yes...I have to buy things like running skirts to get me excited forÂ a run.)
I decided to splurge and went to Lululemon where I bought the cutest skirt ever! Seriously...dressing up for work/going out always makes you feel good...so why not dress up for running! All the compliments I got on the trail helped get me through the run....seriously.
So it is day 4...and not going to lie...21 days seems like a LONG time away. The food is great, I am not hungry, but I am still freaking out that I can't just grab a snack whenever I want.Â I am going to stick with it though because I am determined to succeed and cleanse my system!
One thing that I am starting to enjoy is the daily email from my nutritionist. Every morning Lesley sends me an email with tips and encouragement. She is there to answer any questions I have....and she responds so fast! I have had a lot of questions about the food and my half marathon training. For example, Saturday morning I have an 8 mile run (which is A LOT of miles for me) and I wanted to make sure I could have a Gu energy gel thing. She looked up all the nutritional info for me and let me know it was ok to have it in my run. Awesome....otherwise I might die. ha.
So on to day 5!
Breakfast: Mix and Mash - Chicken/Rice/Egg whites
Snack 1: Snack Taco and Apple
Lunch: Waldorf Salad - SO good
Snack 2: Fruit/Chicken/nut combo
Dinner: Ginger Chicken - Chicken and lots of steamed veggies.
One important aspect of the 21 Day Challenge is working out.
I am training for a 1/2 Marathon with Rogue Running and on Wednesday nights we have a run that starts at 6:30 pm. I was a little concerned that maybe I didn't eat enough food during the day...or thatÂ I would feel weaker than normal. Guess what! I felt great! The humidity outside was misreable...but I felt energized and light. We had to run a 2 mile warm-up, a 2 mile time trial, and a 2 mile cool down. My Fit Foods got me through the run and then I swung by the store to grab a post run protein shake. Success!
Breakfast - The Americano - Potato, Egg White, Beef
Snack 1 - 2 Snack Tacos with Chicken, Beans, and Pico
Every single Wednesday Rudy's brings over bags and bags of breakfast tacos. For as long as I can remember I have an egg and potato taco every Wednesday with jalepenos. I don't even really like them anymore...I just can't say no to free food! Lucky for me my snack today was Snack Tacos with Chicken, beans and pico...they saved me from my Rudys obsession.
**** Don't forget! If you sign up for the challenge..and say my name and Mix...you get the first day free!!!***
So yes...I decided to start the challenge in the middle of my 30th bday. I decided no more excuses. There is always 'something' coming up. I can survive not drinking on my 30th bday this year!
Just about 2 days doneÂ with the Challenge and so far so good. I am lucky because I don't drink coffee in the morning...so no caffeine headaches for me! I have felt a little hungry today...but nothing I can't handle. The hardest part so far is not snacking. I snack ALL the time. I sneak in a chip here...an oreo there...a sliver of cake at work..etc. It has become such a habbit that I don't think I realized how much I was snacking. So the past 2 days I have conciously had to stop my hand from grabbing stuff. haha.
My boy roomates keep our house STOCKED with yummy snacks. Dang you stupid boys and your pie and oreos!!
No oreos for me...but here is my menu for Day 2 Breakfast - Steal Cut Oatmeal with walnuts and blueberries Snack 1 - Berries, walnuts, and yogurt Lunch - Lemon Turkey w/ rice Snack 2 - Protein Shake and an apple Dinner - Chicken Fajitas
I got aÂ Tweet from somone curious on how big the portions were at My Fit Foods...Â I know it is hard to tell in the plastic bowl thing the food comes in.
Here is a typical lunch (size small) on a normal size plate. This is the Lemon Turkey...one of my favorites! They also have medium and large portions...so guys you might get a bit more food. I took the picture in 2 angles...so you could get the full effect! Basically...it is pretty generous portions. Â
My Fit Foods makes fresh REAL food everyday here in Austin! You can go in and pick up 1 meal...or go in and pick up 5.Â With the 21 Day Challenge you eat 5 meals a day...for 21 days...and My Fit Foods plans it all out for you. Check out all the food I got to eat today!
Breakfast was 2 HUGE breakfast tacos with ground turkey and egg whites
Snack #1 was fresh fruit (berries, apples, and oranges) and yogurt
Lunch was Turkey Pasta (This is one of my favorite lunches...I pick it up all the time!)
So yesterday I went to My Fit Foods to weigh in...and have my body fat measured. I also picked up my food for the next four days. Look how much stuff I got! Everything in the black boxes is fresh food ready to eat. All you have to do is warm it up in the microwave. That food adds up to 5 meals a day for me to eat.
Starting tomorrow I begin the My Fit Foods 21 Day Challenge in preperation for the Balence 5k on August 28th. What is the Challenge? Why am I doing it? Read below after you watch me drink my last beer for the month of August.
Why I am doing My Fit Foods: At the end of the summer (even though I am no longer in school) I still get that feeling of needing to gear up for the Fall. Fall is a new start and clean slate right?! I can do anything! This year I want to focus in at work and focus in on my fitness.
I read A LOT of magazines on health…I also listen to A LOT of interview from celebs and they all say the exact same thing in regards to fitness/weight/health/beauty. Drink lots of water, don’t drink alcohol, have a large breakfast like oatmeal, a reasonable lunch, a dinner of fish and veggies, and no sweets! I swear EVERY celeb eats fish and veggies for dinner. In a perfect world I would go to Whole Foods every night and cook some fab fish and veggies dish, but hat never happens because who has the time. That is why I feel so crazy lucky that the My Fit Foods 21 day challenge exists. Guess what dinner is every night? Variations of fish/chicken and veggies…and I don’t have to cook it!
For the next 21 days I basically get to pretend that I am a Oprah (because Oprah has a personal chef.) I will pick up fresh locally prepared food 2 times a week and see what happens to my body when I am eating the right food prepared by a professional.
I hear that I am going to have more energy, and that I will feel GREAT! I also hear that I might lose an average of 8-12 pounds…and lose some body fat! What a great way to get a head start into meeting my Fall fitness goals!...I can’t wait to go try on some jean leggings at the Gap when this is all said and done!!
Now I know I can’t just eat the food and expect the pounds to melt away…I know I also have to work out over the 21 days. For me, in order to work out without getting bored, I have to have a goal. My goal will be to run in the Balance 5k on August 28th…no walking allowed!! I will be running to raise awareness for Ovarian Cancer.
So wish me luck!!! I will update daily with all my highs and lows…and I challenge you to join me! If you go to one of the My Fit Foods in Austin…sign up for the challenge….and say I sent you…you get your first day free!
Also I would love to answer any questions you might have throughout my challenge. If I can't answer them, I will forward them to someone who can! Sara@mix947.com