Putting Your Body In The Right “Condition”

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Everybody has their own specific issues when it comes to their own body. Regardless of how large or small, you may be in comparison to someone else, what we have will never be good enough. So we try and find the best ways to keep our bodies as trim as we possibly can, and while this may mean adjusting our diet severely, it could also mean a brand new exercise routine, which is where body conditioning comes into play. The notion of body conditioning is not that dissimilar from typical exercising. It’s just focusing on certain parts of your body that will help you tighten up overall, and this is not just those problem areas but also increasing the thickness of tissues in your body. This can be done through building your muscle, losing weight or body fat, or making the organs in your body work better by doing any of the following.

 

Muscle Conditioning

This is the main thing when it comes to conditioning your body. The more conditioned your muscles, the better your body functions. Ultimately the goal is to increase muscle mass while losing fat, and while we all have specific problem areas, if you really want to show those abs or tight and defined arms the fact is that sometimes we may need a little bit more help. There are certain things that can specialize in fat removal such as SculpSure, by working in tandem with a professional to work on removing the problem areas combined with the exercises you can see a noticeable difference. The abdomen is one of the key problem areas for most of us, and while there’s only so much we can do to lose that spare tire by exercising, we have to go one step further by implementing the right diet too.

 

Lung Conditioning

It’s not just the muscles that we can work to condition, we can also work on the internal parts of our body by doing the right exercises, and lung conditioning is one of those vital processes to improve our exercise and our stamina. The fact is that our lungs supply the bloodstream with oxygen which creates energy. So we must inhale and exhale enough oxygen to keep us sustained for the duration of the workout. By making conditioning exercises a part of your workout routine, this will help to increase your respiratory rate and will help you to exert much more energy without running out of breath.

 

Heart Conditioning

The heart muscle will also benefit from conditioning exercises. By exercising it on a regular basis, you will need more energy to sustain those workouts. So this needs to be done by generating more oxygen to be pumped your bloodstream which is done by your heart. As your heart beats faster, it will speed up the whole delivery of oxygen and the vital nutrients to your cells. And, of course, the harder your heart works, the stronger it will become, and so you become better and stronger overall as your heart does not need to work as hard to pump blood through your body.

 

Weight-Loss Myths To Steer Clear Of

On the internet, there’s a lot of bad health advice. Sometimes you get convinced that a “detox” is all your body needs, while others will suggest that these homoeopathic pills will instantly start shrinking you. Most of us know to avoid these obviously too-good-to-be-true myths. But there are others that tend to spread through our collective consciousness that some people take them as a given. When you’re looking to lose weight, here are some of the myths you need to change your thinking on.

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Exercise is the only way

Exercise is good for you, obviously, but hitting the gym for high-intensity training five times a week isn’t exactly necessary. Nor is it the most important part in losing weight. 150 minutes a week, more for those who are overweight, are what it really takes. In general, diet is much more important than exercise. But there are some myths about that, as well.

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All weight loss is equal

Stay away from the fad diets. Stay away from the supposed weight loss superfoods. Stay away from the diet pills. Yes, some of these methods will help you see quick changes in your weight. But it’s long been found that hard dieting and fads are often a predictor of long-term weight gain, not long-term weight loss. You have to focus on healthy weight loss, supported by permanent changes to your lifestyle. One of the worst things you can do is a fasting diet, where you get so few calories you can actually sabotage your body’s ability to burn fat.

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You can burn away that bum

Speaking of burning fat, if someone tells you that spin class is going to help you slim those thighs or that push-ups are going to lose the flabby arms, they are misinforming you. Liposuction is the only guaranteed way to target specific areas of fat. However, exercising specific parts of the body builds muscle, which can help tone and define those parts. But when your body is burning fat, you have no say on where that fat is burned.

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Healthy foods are healthy

That might seem a little unintuitive. But we’re not looking at the danger of more fruits and vegetables in your diet. We’re talking about processed foods that label themselves as healthy. If they’re “low-fat”, “low-carb” processed foods, you’re rarely being told the full story. Low-fat foods might have less fat than the usual variety, but they might have more salt and more sugar instead.

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It’s expensive to eat healthily

When you’re not shopping smart, yes, buying a lot of whole foods can be expensive. But there’s nothing to stop you eating better on a tight budget, either. Plan your meals. Buy your staples, like brown rice and tinned fish, in bulk. Save money by eating cheaper protein like eggs or beans, skipping the cost of meat once a week. There are a lot of ways to slim your waistline without slimming your wallet.

Healthier eating habits, regular exercise, and realistic expectations. Those are the three keys to being happy with your weight loss. The other tricks and tips coming in are either tools to help you get there or they’re just distractions.

 

Why Your Family Should be Cycling


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It can sometimes be difficult to find healthy and active ways to spend time together as a family. To get all the family together for a day to do something that everyone enjoys. However being active together as a family is one of the most important things that we can do in life. So today we are focusing on the top reasons that all families should be spending more time together on their bikes, out in the fresh air, enjoying some good old fashioned family time.

 

Kids Love It

 

Kids absolutely love cycling. It gives them a sense of freedom and as it is fast and fun they feel like it gives them a certain sense of independence. That doesn’t mean however that it is not an activity that they don’t also enjoy with their parents. Quite the contrary. Family cycling trips are an incredibly bonding hobby and can really help to make families feel connected.

 

Whether you, as a parent, haven’t ridden a bike for years or whether you are a keen cyclist this could be just the exercise that you are looking for to bring your family together and enjoy the great outdoors. If you don’t have any adult bikes, then you will want to spend a bit of time online researching the best bikes for what you are looking for. Hybrid bicycles are a good all round bike as they offer versatility from commuting around urban areas and also are great for tackling harder terrain in countryside areas also. So put in a little time to find the best kind of models for you and your family.

 

Cycling with Toddlers

 

Cycling with toddlers can seem a little intimidating however it is much easier to cycle around with young children than you think. There are a huge range of bike seats and trailers to put young children in and then as they get older you can then get them into a ‘tag-along’ bicycle and then eventually get them a bike of their own.

 

Cycling with toddlers and young children is a great sport for parents, especially mothers. It has been found to boost positive frame of mind and can also relieve stress. Babies love the feeling of riding around in the fresh air and it offers a fantastic opportunity to deepen your bond with your baby. It is a free way to get about which is of course is a big bonus and it also allows you to be actively introducing healthy activities into your children’s life from a very early age.

 

Older Children

 

As children get a little bit older they will certainly want to start pedalling for themselves and this can be one of the most wonderful times in a family. Teaching your child how to ride their very own bike is an exciting time for both children and adults. Children on bicycles are much more likely to get their minimum of 60 minutes a day of physical activity, which means you are promoting the best health in your children.

 

It has actually been proven that children who walk and cycle to school are actually more alert and open to processing information than children who have been driven to school. So getting your children cycling and cycling together as a family is not only a really fun family activity it is also a really important hobby for the health, development and happiness of your kids.

 

Obstacles Standing Between You And Optimum Health (& How To Overcome Them)

Leading a healthy lifestyle is something that everyone should aim to achieve. However, the pathway to good health isn’t always as smooth as we’d like it to be. There are many reasons why you could be struggling to gain control, but the vast majority can be sidestepped with easy tricks.

 

Here are five of the most common obstacles, along with the best ways to stop them becoming a continued problem. Remove those barriers today, and improved health awaits.

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Money:

 Let’s not kid ourselves; financial worries are the main thing standing in the way of health and happiness. Keeping your body in good condition can cost money, especially when you’re ill. Services of medication adherence can remove some of the burdens by finding cheap prescriptions. This can be a life-saver for families facing hardships, as well as those that simply need a little additional support. You can often find great tips to lower health-related lifestyle expenses by searching the internet too.   

 

Time:

 As well as being bereft of money, many modern families are short of time. Finding time for a healthy lifestyle can feel almost impossible when you’re juggling family life with a career and life commitments. But nothing in this world is more important than your health. You can get more exercise by incorporating ideas like cycling to work. Likewise, using meal preps to reduce the amount of time dedicated to cooking will work wonders. Perhaps best of all, though, you should try to sleep and rise an hour earlier each day. Seriously, the impacts of this one adjustment are huge.

 

Direction:   

 In many cases, people are held back by a lack of knowledge rather than a lack of desire. It’s the oldest saying in the book, but knowledge is power. Educating yourself on the subject of health will put you in a far stronger position. Whether you’re looking to lose weight or increase energy levels doesn’t matter. As well as moving towards a positive outcome, you should also look to move away from negative influences. This could range from quitting cigarettes to finding out about food intolerances. Either way, you’ll have a far better chance of reaching your destination when you follow the right pathway.

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Motivation:

 While most people do have a desire to be healthy, very few unlock their greatest source of inspiration. The human mind is capable of amazing things, and finding that intense motivation is crucial. This could come from wanting to play a more active role in a child’s upbringing. Or maybe you’ve always wanted to run a marathon. Wherever that inspiration comes from, it could make all the difference.

 

Injuries:

 Physical injuries will always throw a spanner into the works when looking to get fit. However, the impact doesn’t end there. The damage caused by those problems can extend to various aspects of living a healthy lifestyle. This is essentially due to the fact that those troubles leave you feeling restricted in life. Not all injuries can be corrected, but rehab and wearing supports should provide a positive influence. Even if it’s simply limiting the damage, it will break down one of the harshest barriers that anyone ever faces.

 

Want To Get Fit And Healthy? Here’s How

Summer is here, so there is no surprise that our thoughts are turning to our health. The desire to wear shorts and t-shirts and sun ourselves basking in the sunshine, it’s enough to make us start to focus a little on our health and fitness. Summer can really highlight if we are in bad shape. That doesn’t necessarily mean losing weight or striving for that bikini body, but more for the way you feel on the inside and your energy levels. So I thought I would share with you some of the quick and easy ways you can start to get a little healthier and feel fitter.

 

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Take a look at your diet

 

Your diet is a huge indication of how you feel. Indulging in a diet of comfort food and junk food will only make you feel worse on the inside. Summer is the perfect time to change some habits when it comes to eating, allowing you to enjoy salads and vegetables as side dishes or even as main meals. It doesn’t mean you need to diet or cut out the carbohydrates, but a healthier more balanced diet will always help you to feel better about yourself. Providing you with more energy.

 

Get a little more active

 

Not all of us are people who love to attend the gym each day. That’s okay, it still means that you can get a little fitter and feel the benefits of being more active. It’s just a case of making wiser decisions, start walking to places or even try and exercise a few times a week. Don’t over-commit yourself or set unrealistic targets as this can be a huge demotivator when it comes to starting any fitness journey. However, once you start over time you will start to see the benefits of taking more exercise and how good it can make you feel, not just on the inside but the outside as well. Helping you to improve your body confidence.

 

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Take care of yourself and your well-being

 

While it is important to start eating the right food and being more active, it is equally important to ensure that you take care of yourself and your well-being. That means not pushing yourself or causing injury, you can read more here about the effects of that. It’s also just as vital to think about your mindset, being negative will only hinder your chances of improving your quality of life. So try and make sure that you take more care to have a brighter and more positive outlook on life.

 

Drink more water

 

Finally, drinking more water is a great way to improve how you are feeling on the inside and the out. Water is nature’s natural detox and will be able to flush out any of the bad toxins in your body that may have accumulated from a bad diet. If you want to increase the amount of water you drink you can find out more online.Not only does it help replenish any lost fluids, but it can also have a way of improving the quality of sleep you have, increase your energy levels and even improve your skin tone. Often just drinking more water can provide you with the change you need.

 

I hope these tips help you embark on a new journey to get fit and healthy.

 

 

How To Get Your Body Looking Good And Feeling Great For Summer

The warmer weather is upon us, and you’ll be spending way more time outside in the sunshine, catching those rays and topping up your vitamin D. For you to have the energy to enjoy each day, with the early sunrises and late-night BBQs, you’ll need to be in great physical condition (so that you can be the last one leaving a warm-weather get-together). The following are some areas you might want to consider when it’s time to get your body and mind into a healthy place this summer.

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Your Diet

 

When the weather is hot, it’s tempting to drink copious amounts of cold soda and eat ice cream after each meal; however, all that refined sugar is a sure way to make you feel lethargic, run down and unhappy. You’ll get an instant hit from the glucose or fructose you’ve consumed, but it won’t be long before your body crashes, and you’re sleepy, with a rumbling stomach.

 

Consider making your own fruit ice lollies, so you know that the sugar in them in all natural, and you can control the amount. You could also look into healthier alternatives to ice cream, like frozen yogurt, which can be whipped up on your weekend, and you and the family can help yourselves throughout the week. Fizzy sodas will not only give you way too much refined sugar in one hit, but they can also leave you bloated, which may affect your confidence when you’re hanging out in a bikini. Get creative in the kitchen, and check out some healthy hot weather recipes on Pinterest. Remember that whatever you put into your body will have a direct effect on how you’re feeling, your energy levels, and whether or not you’re glowing from the inside-out.

 

Your Fitness

 

Summer is the perfect time to get outside and become more active; so get your workout clothes on and start enjoying the weather. Regular exercise, whether it’s walking, jogging, or running around your local park, will ensure that your body stays in great shape, and it will release endorphins, which will help to keep your smile beaming as much as the sun.

 

Working out doesn’t have to feel like grueling exercise either; spending an hour or so out in the garden, playing games with your kids, will keep you fit and burn off those fruit lollies you ate earlier. Make an effort to get outside each day to get your circulation and heart rate going, and you’ll become a super-fit version of yourself before you know it.

Your Well-Being

Relaxing and taking some time to look after your mind is also vitally important when it comes to your body’s overall health and well-being. So, whether reading a book or having your nails painted is your idea of heaven; ensure that you make space in your schedule to indulge in your favorite activities to reset your body and give your energy a boost. If you’re happy and healthy on the inside, from head to toes, you’ll be radiant on the outside, and people will be asking what your secret is (you can point them in the direction of this blog obviously).

 

 

Four Things You Didn’t Know About Healthy Weight Loss

When you first set out to become a healthier, fitter, version of yourself, you probably knew that it would be hard work, but you didn’t realise that you could work out and eat the right food for months and barely see a change in the scales. Sometimes it feels like, despite all your hard work, you are still no closer to cracking the code that will unlock all the secrets of weight loss. Out of desperation, you might seek out more drastic solutions and jeopardise your health for the sake of quickly losing a few pounds. Trouble is, you know from experience that it’s not easy to keep this weight off. So where does that leave you in regards to your weight loss goals?


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As frustrating as it is, you need to keep going and find the combination that works for you; what works for your friends or fitness instructors might just leave you feeling miserable, hungry, and dejected. While you continue to search for your own magical weight loss formula, you also need to focus on developing a healthier relationship with food, and finding a form of exercise that you look forward to completing each week. In the meantime, here are a few guidelines to help you lose weight without compromising your health.

Never go on a fad diet

If you’ve been trying to lose weight for a long time, then you should know that fad diets never work. At best, you lose weight quickly and manage to keep it off for a week or two before you put it all back on again with some added gain, or you give up halfway through because you’ve essentially been starving yourself and you can’t do it anymore. As far as what you need for a proper healthy diet, you just need to eat food that is healthy. Anything that grows in the ground or on trees, swims in the sea, or runs on land is considered healthy food. Stop eating ready meals that are full of refined sugars and start cooking your own nutritious meals.

The human body needs calories, carbohydrates, and fat in order to function properly throughout the day – despite what you may read in some diet books, these macronutrients are not the enemy. The only thing you need to really avoid is overindulgence – too much of anything can be a bad thing.

Calories are not equal, but essential

Losing weight feels like a cryptic formula because things that appear healthy might actually contain more calories than something that seems unhealthy. You might think a turkey sandwich is more nutritious than a slice of pizza, but if the sandwich comes on focaccia with cheese and mayo, that’s around 970 calories, whereas two slices of pepperoni pizza equal 520 calories.

However, this is not a disastrous outcome as long as you’re still within your recommended calories for the day. Regardless of what some fad diets will say, it’s not healthy to cut your daily calorie intake too much – in fact, it’s pretty dangerous as consuming enough calories is essential for the human body to function. Cutting down your intake to less than 1000 calories can lead to heart problems, digestive problems, nutrient deficiencies, and it causes your body to destroy muscle tissue, which is an unhealthy form of weight loss. If you feel guilty about exceeding your calorie limits, you can just exercise for an extra ten minutes to burn off the excess.

It’s also important, psychologically, to not ban any foods from your diet. The more you deny yourself a slice of chocolate cake, the more you crave it, and the more likely you are to overcompensate for your denial by eating too much cake.


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The question of supplements

When hoping to slim down quickly, a lot of people turn to protein shakes and other supplements to keep their body nourished, but without consuming too many calories. However, the clue is in the name; supplement. Products such as powders, energy bars, or vitamin pills are intended to fill gaps in nutrition, not to replace food completely and become the body’s sole source of these nutrients. While there can be a place in our diets for dietary supplements – especially if you’re deficient in something – food is always supposed to be the main supplier of these essential nutrients.

When the food on the plate falls short and doesn’t include essential nutrients like calcium, potassium, vitamin D, and vitamin B12, a supplement can help take up the nutritional slack. Vitamin and mineral supplements can help prevent deficiencies that can contribute to chronic conditions. Supplements are also useful for when you’re working out.

Every time you complete an intense workout, body tissue gets destroyed and the only way to build it up again is to consume a lot of protein. While it would be easy to eat more meat, broccoli, and other protein-rich foods, many athletes instead choose to drink a protein shake after their workout because it doesn’t require any digestion and just goes straight to the muscles. Visit http://aretheyonsteroids.com/crazy-bulk-reviews/ for an example of what a protein shake contains, but a good one should have all natural ingredients such as whey, soy, or casein protein.


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Crunches and cardio

You can force yourself to do all the weight lifting and crunches in the world, but you won’t get a flat stomach without getting rid of the layer of fat above the muscles. If you’re serious about toning your abdominal muscles, you need to incorporate a balance of cardio and resistance exercises into your regime. Swimming is an excellent example, because the water provides an element of resistance to a vigorous cardio exercise. Alternatively, you could sign up for a High Intensity Interval Training class at your local gym to combine 30 seconds of weights and 30 seconds of cardio in three minute increments for a 30 minute workout. It’s intense, but it can fit into even the busiest schedules, and has been shown to zap more belly fat than steady-paced moderate workouts.

Give Your Spine A Much-Needed Boost

We spend so much time working on areas of our body like our heart and stomach to ensure they are in top condition. But one area which often gets abandoned is our spine. After all, we don’t think about helping it for the sake of our long-term health. However, it’s just as important to work on your spine as the rest of your body. Otherwise, you could soon find that back pain could rear its ugly head. And you might have problems like arthritis when you are older. Therefore, here are some ways to give your spine a much-needed boost.

 

Time to work on that sitting position

 

A lot of us have a job that requires us to sit at a desk for a majority of the day. After all, we might have to use a computer for the work we need to do. But a lot of us are putting our back in jeopardy due to our sitting position. After all, we tend to hunch over when we sit on our computer chair. And this poor posture can damage your spinal nerves. Especially if you are sitting like this day in, day out. Therefore, for the sake of your spine, make sure you align your office chair properly, so you can sit up straight at your desk. Ensure the keyboard and mouse is also at a good distance, so you aren’t constantly leaning forward. And put some pillows behind you if you find it uncomfortable to sit up straight. Don’t forget to go for a walk every hour. That way, it can give your back a break, so you don’t run into issues.

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Boost the amount of exercise you are doing

 

You might be surprised how many people admit they aren’t exercising on a daily basis. After all, they just feel too tired after they get in from work. In fact, they would rather sit in front of the television instead. But if you have a lack of movement in your life, you could start to have problems with your spine as you age. In fact, you could be at risk of spinal arthritis. And then might have to head for treatment like spinal decompression to help ease the pain you are dealing with on a daily basis. Therefore, to give your spine a boost, so you don’t run into problems in the future, you need to do some regular exercise. In fact, go for exercises which target your lower back and hamstrings to keep them healthy!

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Ensure your bed is giving your support

 

A lot of us are sleeping on a bed which is not giving our spine proper support at night. It can be the mattress which can lead us to suffer from problems. After all, if it’s not a good quality mattress, it might be jeopardizing your back health. And you need to ensure you have pillows which support the curve of your neck. Otherwise, you could end up with neck and back problems in the future. Therefore, change up your bed to ensure you have a supportive mattress and pillows. That way, you can give your spine a boost and ensure you get enough sleep at night!

 

And remember to follow a healthy diet which will help your bones!

Can Improved Health Really Boost Your Wealth (Psst…Yes It Can!)

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Money is one of the most important things in your world, but nothing is quite as important as your body. So, if you can find ways of incorporating healthy living while actively boosting your finances, that surely has to be a good thing. Right?

 

Simultaneously bolstering both aspects of your life is possible. Use these four simple ideas below for guidance, and you’ll be amazed at how quickly it shows.

 

Cheaper Eating   

 

Many people get trapped in the cycle of unhealthy eating because they wrongly believe a positive change will break the bank. It doesn’t have to be that way, though. When you actively confront your bad eating habits, you’ll see that it’s expensive as well as harmful. If that doesn’t inspire you to change, what will?

 

There are many simple tricks to make healthy eating more affordable. From growing fruit and veg in the garden to using meal preps, those savings will soon make a difference. More importantly, though, you’ll see changes to the way you look and feel.   

 

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Boosted Career Prospects

 

The best way to improve personal finances is to earn more money throughout your career. A stronger body will open up doors to new jobs while increased energy can have a telling impact too. Furthermore, there’s no doubt that physical attraction can boost your prospects greatly. You don’t necessarily need to look like a model, but a healthy glow certainly helps.

 

A winning smile generates a great sense of self-confidence and is something all clients and employers will notice. Given that the mouth is also crucial for you health, there’s never been a better time to find a dentist near you. Use this new asset to its full potential, and it will influence your journey up the career ladder. Combine with a great hairstyle, and you’re in business.

 

Reduced Medical Costs

 

When you fail to give your body the attention it deserves, problems will inevitably surface. But rectifying those problems is often far more expensive than preventing those issues in the first place. Prescription cards and discounts can help. In reality, though, a healthy body reduces the likelihood of those issues occurring. This will aid your finances greatly.

 

Meanwhile, you’ll also save huge sums of money by cutting out cigarettes and other harmful substances. When added to the benefits of easier breathing, better smelling clothes, and increased freedom, it could be the best switch you ever make.

 

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Focus On The Important Things

 

They say a healthy body breeds a healthy mind, and changing your mindset can make all the difference. When you take a step back from the modern world to appreciate the importance of the fundamentals, life becomes a lot easier. Not least from a financial perspective.   

 

It’s all about making smarter choices. Let’s face it; hiking boots and a bicycle will bring far greater joy than upgrading the lounge TV by another 4 inches. Embracing the beauty of life encourages a far healthier approach, and it will generate magical memories. The fact that you’ll save money too is simply a bonus.

 

Looking Good And Feeling Great: Being Positive About Your Body

Feeling positive about our bodies is something that we all aspire to but it can be more difficult than we realize. There is often one small thing that we would like to change but we learn to live with it. Body positivity it at the heart of good mental health and is something that we should all aspire to. With just a few simple changes we could alter our perception of our appearance and feel happier.


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Exercise is important for everyone

Irrespective of age or family situation, exercise is vital if we are going to feel positive about ourselves. This is for two reasons. When you exercise your body releases a hormone called endorphins. This chemical enhances mood and makes you feel more positive in general. You get a post-workout glow that can last for hours. Secondly, regular exercise will benefit you physically. You will have more energy and be more supple and this will make you feel more positive about your body. You will tone your muscles and lose weight which makes anything you wear look better.

If something is bothering you, change it

If there is an aspect of your body that has been getting you down for some time, why not change it? You can access procedures such as breast augmentation or opt for something simpler like changing your hair color. If it works for you then it is worth doing it.  

Changing your appearance gives a boost in self-confidence and raises self-esteem. You fall in love with your body all over again and that encourages you to look after it.

Eat what your body needs

Your body’s needs are simple. It does not need cigarette smoke, drugs or a lot of alcohol. It does need a healthy balanced diet with plenty of fresh fruit and vegetables so that it gets sufficient protein, carbohydrates, fats and vitamins and minerals. It also needs plenty of water so that it does not get dehydrated.

Research has shown that when you eat a healthy diet you have more positive feelings, you think more clearly, you have more energy and feel calmer. Skipping meals is a big mistake as it leaves you low on energy and irritable. Whole grains and oats release their energy faster and will keep you going for longer.

Wear what suits you

The secret to feeling good about how you look is learning what does and does not suit you. Not every latest fashion style is going to be good for you. Learn which colors suit your hair and eye colour and your skin tone. Work out which shapes suit your body shape and which styles can help you to accentuate your good features and hide the ones that are not so good! Ask your hairdresser to advise on which hairstyle would suit your face shape. A good hair cut can make the world of difference.

Never compare yourself to anyone else! No-one is entirely happy with their body but learning to love what you have is what’s important!