Carb Cycling-What is it and how does it work??

So you've heard all about it, but it sounds so confusing, where do you even start!!!???

I get questions about carb cycling ALL THE TIME...there are many different ways to plan a carb cycle, so like ALWAYS, it's about figuring out what works for you and your body....in this blog post, I'm going to tell When, Why and How I do my carb cycling...

I only follow a carb cycle when my calories are in a deficit, to lose that little extra bodyfat, that just doesn't seem to want to let go!!! Many follow when they are in a growth phase, to keep fat gains at bay, and others use this method all the time, just because it works well for them!!! It's up to you to decide how you want to use this method :)

So now to the why....the benefit of carb cycling is mostly, improved nutrient partitioning, (taking advantage of your body being more insulin sensitive on workout days) hormonal balance (balancing ghrelin and leptin levels which are effected by being in an energy deficit for too long) and hopefully improved performance in the gym while you are on a deficit in calories!

You will set your protein the same everyday..This will usually be set at 1-1.5g/lb bodyweight. Protein does become more important as a percentage of your daily macros, as your calorie intake goes down!!! Make sure you are getting that 1g/lb bodyweight to spare that hard earned muscle as much as possible.

The only two macros you adjust are your carbs and your fats....so here is an example....

for myself, my lagging body parts are my legs and my shoulders!!! So when I'm preparing a program for myself, I have those workouts at the beginning of my workout week!

Lets say my split is : Monday (quads), Tuesday (hams), Wednesday (shoulders and Calves), Thursday (Arms) Friday (Chest and Back) Sat (off), Sunday (off/active rest, exercise with the family)

ON LARGE (legs, chest, back) body parts days I'm going to pair with my HIGH carb days for extra fuel, and those extra carbs will be with my post workout nutrition, (shake and banana, or rice cakes, etc) and again in the whole food meal following my post workout meal. If I am having trouble sleeping, I find that carbs before bed can help too, so I may put some there depending on how I'm feeling..

ON SMALLER (arms, shoulders) body part days, and off days, I will pair with my LOW carb days :) All you have to do, is remove those carbs, added on your high carb days!....

So pair these together and you'll have: Monday (High), Tuesday (High), Wednesday (Low), Thursday (Low), Friday (High), Saturday (Low), Sunday (Low)

***NOTE: You can do this by keeping calories the same (replacing the high carb days with higher fat days) OR you can keep the Proteins and Fat's fairly consistent, and just manipulating your carb intake, which would cause a calorie cycle as well! I.E You would be left with Low Carb/Calorie days, and High Carb/Calorie days (this is great if you want a reprieve from being in a deficit all the time, and this works great for me!)

Some don't even worry about the body parts or days, and just do three days low, one high...and rotate.....some use low, med and high days, which I find to be WAY TOO MUCH planning and a chaotic meal prep. I'm not organized enough for that!

So how do you set this up??? Well, it definitely depends on what method you decide to use....calorie cycle, or just a carb cycle, but this is basically what I do!!!

When I'm wanting to lose, I first set my calories to 12xBW(bodyweight) and NEVER go below 10XBW (I just find the cravings get the best of me, and I get too cranky on less that that, not to mention, it's not healthy.) Bring on the Intermittent Fasting Critics now ;) I just can't do it! HAHA

Then I set my High Carb days to 40/40/20 (P,C,F)
and I set my   Low Carb days to 40/20/40  (P,C,F)

If you want to Calorie cycle as well, you would just have to adjust the macros, to fit the daily calories! I really do feel that this easiest for planning, prep and organization in general.

Lastly, with ANYTHING physique related....just get started with a method, and adjust based on results! (outcome based decision making) If you aren't seeing the progress that you want, first be honest with yourself about whether you are following the plan close enough, if so, you will have to re-evaluate and adjust something :)

NOW GO GET YOUR CARB CYCLING ON!!!

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10 Weeks Out of UFE Vengence in Calgary

WOW,  has it EVER been a long time since I've blogged!! I find it easy to talk talk talk when it comes to competition prep. Seriously, everyday is a new challenge and experience. The off season though, it pretty darned boring! I was finding it really hard to think of anything good to say! HAHA

During my time off I've started an AWESOME 60 day challenge with my Sisters in Shape.

The first group through is just finishing up, and it went AMAZING!! What a great group! :) Many are continuing on with us for more amazing workouts, meal planning, education and support on making health part of your everyday lifestyle!!! If you want to check out the details, head on over here :)    

OPERATIONLEAN



I've spent November till now DESPERATELY trying to put on some muscle for this next competition in May. The judges notes from my last competition stated that I could use more size in my shoulders and legs, to make the appearance of a smaller waist. I KNEW I needed a smaller waist! I always struggle with that area. Since it was a much shorter timeline that I would have liked, I did a fairly aggressive building phase, and had to let go of staying lean!! Wow, do I ever have a hard time with this phase!!! I like being lean, hence my blog name ;)

This was in NO WAY an unhealthy REBOUND that you hear of with fitness competitors. It was planned and controlled. I had a lofty goal of putting on 7 Lbs of muscle, and I've already put on more than 8!!! YAY....this is the time that I wish THIS photo wasn't accurate....HAHA,

Do you think 8 lbs over my whole body will look ANY different?? I'm thinking not really, but I HOPE SO!!! I've been working REALLY hard, and even though I was able to eat a tonne of food, it was all still very clean! I didn't throw in the towel and eat junk.....

So, I'm now starting my lean out phase and have started a carb cycle. Low days are 1700 calories and high days are 1900...my days off are 2000 or 2400 depending on how I feel. If I feel like my workouts are getting weaker, I take in 2400 and HIGH Carb. If my workouts are feeling strong, I do 2000 calories and Low Carb. I have also added a couple of 10 minute HITT sessions and one 20 minute HIIT session with longer rest periods of course, otherwise there's NO WAY I'd be able to compete 20 minutes of HIIT! HAHA

My pictures at this point of prep compared to last prep are looking pretty soft, which kinda psyches me out!! HAHA, but I looked like a stick on stage last time, so maybe it'll be better if I don't get quite as lean this time! LOL And geeze I still have 10 weeks! I know now, that for me LOSING is the easy part...putting on muscle is my new challenge for sure!!!

Here are the progress pics!!! AHHHH, be gentle! ;) I swear I'm chubbier this week than I was last! HAHA, but the callipers say otherwise! Bring on the FUN, I love the lean out phase...other than cardio ;) Man, I can't wait to get my tan on! (sorry I forgot to pull the curtain, kinda distracting!)

Adventures in Competing-Month1 Week 4 (fitting it all into your lifestyle)

So here is Week 4!!! I have started a cardio plan already since I have to give myself more time to lean out this time :( I HATE cardio, but it's gotta be done, and before you know it, the big day will be here and I'll be able to slowly wean myself off again! HAHA It's a bit of give and take when it comes to competition prep...you're not gonna love every aspect and that's why not EVERYONE is doing it! It takes a lot of focus, and yes, sometimes sacrifice!!! In my opinion though, it gives back 10fold! The experience is amazing, the friendships are inspiring, and what can I say, the whole process pushes you farther than you ever though possible which is AWESOME knowledge to have about yourself!

Whatever you put your mind to, if you stay focused, have a great plan AND hopefully support, you WILL accomplish! :)

Diet starts tomorrow for me, so we'll be talking about that a little more in upcoming episodes! I'm also going to be starting to take progress pics again. I'm scared to see what I look like now as compared to my last competition....but hopefully I managed to put on a LITTLE muscle mass. My measurements are saying, YES, I have!!! :) I've gained 4 lbs since my last competition, which isn't too shabby!!

So here it is!!! Week 4 :)

Adventures in Competing Month 1 Week 3-Exercise

Welcome to week 3 everyone!!! So far so good on the prep!!! This past couple of weeks have been amazing and really scary for me at the same time! I'm a typical female who HATES seeing the scale go up!!! It has been my goal to put on some lean mass in this last month before I start cutting 8 weeks out and I'm achieving it!!! I was super bummed when I saw the scale going up even though that was my goal......but when I got the calipers out and I was still measuring the same I was SUPER stoked!!! This is just what I want!!! Proof that you really have to let that number on the scale go!! I KNOW I KNOW, it's so hard to do!!! ;)

I hope you guys are really enjoying the other girls vlogs so far! I know I am!!! :) Erica is a little behind but will be posting two this week and I will link you to them here! She took some video at the gym so I'm excited to see what she came up with!!!!

Here's my exercise vlog for this week

He is a link to Rose's vlog this week....Coming Soon




Here is a link to Erica's vlog this week....Coming Soon!!!


Enjoy all the new info, and please share and comment if you have anything to add!!!

Steph :)

Adventures in Competing! Month 1 Week 2 (Nutrition)

Here's Month 1 Week 2 of MY episodes in "Adventures in Competing"!!! This week I discuss some of my current nutrition :) Everything I'm doing all in one episode would be WAY TOO long, so you'll have to wait till next month week 2 for the rest of the deets!! ;) I was also taking a road trip in the Semi-Truck and talk about how I stayed on tract!!! Make sure to check out Erica and Rose's blogs as well!!!

Next week I'll be discussing my workouts for this month and last....and maybe a little about what I'm doing for workout supplementation if there's time!! ;) I hope you enjoy!! Please share and comment!!!

Adventures in Competing Vlog #1 12 Weeks Out

Hey all!!! So I know I have been a little quiet lately, but I'm ready to start prep for my next competition, and that means MORE BLOGGING!!! Woop Woop!! I'm currently 12 Weeks out from UFE Halloween Mayhem in Hamilton Ontario. It's October 26th, 2013 :)

This competition will be a lot more fun for me, as I'm going to be entering along side a couple other girls from "sisters in shape"www.sisinshape.com. It's the first time out of three competitions that I won't basically be alone back stage :) I'm seeing it as more of a "girls weekend" rather than a huge competition! Myself and about 10 others are also doing a photoshoot with Paul Buceta www.paulbuceta.com the day before the competition which will be a BLAST!!!!

I'm going to be staying in a surplus (nutrition wise) for another 4 weeks as a last effort to build some muscle...then I will start to lean out at 8 weeks out!!! Wish me luck!!!

ANYWAY....for the next 12 weeks, myself, Erica Willick and Rose Blackman from sisters in shape, will be doing weekly vlogs about our prep!!! We'd LOVE for you all to follow our journey describing our plans....and notice how different each of us prepare!!! I'm aiming to have each vlog up before Wednesday of each week!! If you don't see it here, check it out on my facebook page www.facebook.com/operationcompetitionlean

Here is my first VLOG, I hope you enjoy!!!

FINAL WEEK!!

Well, this final week ha FINALLY arrived!!!! I CAN'T WAIT to get on stage....

This past week, I have been on track with diet, water, weights and cardio....I was dragging my arse a couple of the days, but for the most part, I was super motivated, and keeping my mind on the final goal. I even had two REALLY good cheat meals throughout the week so I haven't felt too deprived!!! I'm looking forward to nixing the fish....don't care to ever see it again...but other than that I'm enjoying everything! :) As I had posted on my page, I used my cheat meals this week to see how my body would react to a load up on carbs, and the results were super cool! Before the meal, I looked flat and average...30 minutes after, I could see my six pack no problem! It's really interesting to REALLY see how food affects you at this point! :) Since this is my first competition, I obviously won't be able to judge exactly how much and over how many meals would be best, but I know what I did made me look better, so that's a start!

Even though I'm happy with my progress, and I'm not having much trouble sticking to the EXTREMELY clean diet, I have definitely been cranky. I feel sorry for my husband, and I'm sure he'll be happy when I can get back to the way I was eating a month ago. Am I going to go back to eating like crap....HECK NO!!! At least we will be able to go out for dinner once in a while though. I know he really misses that.

Posing is going great....My Bikini T-Walk is looking much more energetic, and my lats are showing ALMOST every time for my fitness model posing! HAHA. I'm hoping for the best this week, and that by at least Wednesday they show up EVERYTIME!!!

This week is going to be super busy, hair needs to be dyed, extensions tightened, manicure and pedicure, the all important shaving/waxing...haha. Get my bag packed (dark clothing, sewing kit, dixiecups, bikinibite, muscle sheen, dreamtan, a pillow or something to sit on, towel, bikini, shoes and extra shoes, pastic gloves, clothes for afterwards, business cards if they are ready on time, ipod and headphones, camera, phone and charger, photoshoot clothing for the afternoon, FOOD!!....hmmm, that's all I can think of right now ;) All my appointments have been confirmed so that's ready to go!!!

The plan with diet and exercise this week isn't going to be too drastic. A little manipulation of water and carb levels, no hocus pocus!!! Monday and Tuesday will be the same diet as usual, Wednesday High Carb, Thursday Low carb, then I'll decide from there based on how I'm looking! :) Water will stay the same till the day before I think?? Ahhh, not too sure what to do really! LOL I'm happy with how I'm looking, so I don't think I'll change much. No point in coming in looking worse :) I'll be working out hard till Thursday and taking Friday and Saturday off to rest up....and as to not ruin my tan with sweat! Probably sit in the house on Saturday with the AC pumping since this warmer weather is bloating me! Me and heat DON'T MIX!!!

Here are the pics for this week!

Most Fit Suspention Strap Giveaway!!

This giveaway is with MostFit Suspention Straps and www.AndrewGavigan.com MostFit is one of the first sponsors of the #mompowerteam weekend coming up in October, and we CAN'T WAIT to have this strap with us so we can get our WORKOUT ON pretty much ANYWHERE!!!

The strap can be used by anyone, anytime, anywhere! It is designed to strengthen your core, while improving balance, flexibility and total body strength and it easily mounts in any doorway, and to most heavy workout machines, furniture and stationary structures.

I can't wait to get mine and start trying out the MULTIPLE new exercises you can do with this convenient apparatus!!:)

#GIVEAWAY, #MOMPOWERTEAM

Start Collecting Entries Below!!! You can return and get additional entries everyday by posting to your twitter accounts :)

GOOD LUCK!!!!

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Have you tried Energy Bits??

I was sent these energy bits to try!!

Energy bits are 100% organically grown spirulina algae...30 tablets are said to boost energy and remove brain fog. It also helps lower blood pressure and cholesterol, helps reduce the risk of heart disease, balances blood sugar, helps reduce anemia and curb hunger. It's also found to help correct brain related disorders depression and more. They are 64% protein, have a high concentration of antioxidants, beta carotene, omega 3's and contain 40 vitamins and minerals.

Each tablet is only 1 calorie, but is is suggested you take 30 at a time. Since I just cut calories for my leanout, I didn't want to lose 30 calories (even though that's next to nothing) so my husband tried them after a LONG worknight. He was super tired and unmotivated to go to the gym! He was also out of his normal pre-workout supplement, so there couldn't have been a better time to test them out!

I had heard from others, and Energy Bits even states it in their advertising, that they aren't the most tasty bits, and they momentarily turn your teeth green! HAHA, so I had to try one!! I've gotta say, I actually kinda liked the taste. It reminded me of the taste of Nori. (Seaweed that they use to make sushi) Nori is one of my favorite parts of eating sushi, so I'm a fan....but maybe not after 30? My husband took as directed and just swallowed them with water since he wasn't quite as big a fan of the taste!

The Review....He got quite the same effect of his pre-workout, with no jitters. He said he somehow felt healthy, if that makes any sense?? He left the house feeling completely unmotivated and ended up pulling out a good workout! It's hard to say with just one dose whether it was really working or all in his head, but I'd say it was a success! :) Having only one serving, I'm not sure what the long term effects would be, and can't comment on the claims on bloodpressure, anemia, hunger, brain disorders, etc. BUT worth a try! Find them at www.energybits.com

8 Weeks Out

A week ago, I tried to incorporate cardio into my regime, and it didn't go well!! My knees were in agony after very simple steady state cardio :( So this week, I only managed to get two 15 minute cardio sessions in! To keep the downward trend going, I figured I had no choice but to lower my calories more which I didn't originally want to do!! The plan was to stick with this till I feel contest ready...hopefully early, and then just maintain till May. So this week I was eating 1200 calories (which is the absolute minimum I will go to) and low carb. I was doing a little bit of a carb cycle you could say! I'm had two high carb days, one for leg day, and one for back day. (These days I basically just added oatmeal in the morning and removed a serving of fat later on to compensate for it) You know you are eating clean when having a bowl of your once upon a time, everyday oatmeal is the best taste you could imagine for your tastebuds!! HAHA

I was originally planning on having a cheat meal or day, but I think I'm just going to put that off till after my photoshoot in a couple of weeks! The monday after my shoot I'll have a good cheat day, I PROMISE! LOL I thought the week was going well, but I'm really not happy with my pics as compared to the last few weeks :(

TOTALLY out of the blue I'm starting to see that my quads and abs have started to show.  I'm SUPER happy to see this happening FINALLY!!!! (this didn't seem to show up in my pics this week? I just look skinnier) My energy level has still be REALLY good considering the cut of calories!

I've REALLY started to focus on posing....10-15 minutes everyday...if I don't get my body where I want it to be, I will at least be ready for stage presence...I HOPE! As far as my body goes, I'm pretty sure I'll have no problem getting lean enough. My worry is, in order to get more defined I'll start to look too skinny because I didn't build enough muscle before starting the lean out process! :( I'm already excited for off season!! I can't wait to start building some beautiful muscles! ;)

I've had a little fun this week putting all my outfits aside for the photoshoot in Toronto. I want to have lots of options to choose from depending on how things go!! :)

Here are my progress pics for the week! Despite the big cut in calories, I didn't really lose anything. Not being able to add any cardio isn't helping any!!! To me, the pics appear to look better last week
 :( Makes me want to RUN back to what I was doing before!!! At least I know there has been a consistent trend of that working. I'm thinking I will stick with what I was doing before, until I'm not seeing any progress anymore. I will experiment with cutting calories and carb cycling after the photoshoot! I don't want to look flat for the pictures ;)

Until Next week my fit friends!

11 Weeks Out/ 4 Weeks till FEM Camp

Here are my progress pics for this week!! This past week I was eating 1600 Calories/day with a 30%Pro/40%Carb/30%Fat Macro Split. I did Week 8 of the James Wilson Body Earned Program, which is circuit training. Like Usual, no cardio! I'm saving the cardio for a last resort! Just like the previous week, I lost another LB and a tiny bit of Bodyfat, which is awesome! I'm glad that the losses are happening, but at a super slow pace! I do feel weaker since lowering my calories a few weeks ago, so I want this weight loss to be as slow as possible! I'm hoping to maintain as much muscle as I can through this process!

For this week, the plan is pretty similar! No need to cut anymore calories since I'm still seeing a downward trend! YAY. I will be making a few changes though. I'm doing week 9 of the Body Earned program, and from next week on, I think I'll go back to lifting as heavy as I can, one body part/day. I had a great chat with a friend who used to compete, and she suggested I start replacing my post breakfast carbs with more veggies. I WILL keep my sanity by having my Favorite meal of the day....OATMEAL, but after breakfast, i'll be replacing complex carbs with vegetables. Along with that, I'm going to TRY to get my water intake even higher! I've been drinking a gallon/day, but I'm going to try and add a litre extra for a few days...then add another hopefully!! Bring on the bathroom breaks! HAHA I'm increasing my protein a little, and decreasing my carbs...fat will stay the same. (40/30/30)

I'm toying with the idea of a cheat day...my friend suggested just trying a cheat meal since it's scaring the crap out of me! HAHA...guess there's no hurt in trying it for a couple of weeks just to see what happens! Not sure if I'll follow thru with that or not....I have been craving popcorn like nobodies business(no butter)...that's a farely safe cheat no?? HAHA

Anyway, here are my progress/accountability pics for this week!! Until Next Monday my fitness Friends!!....Well, I may actually post about my iridology experience tomorrow!! :) I can't wait!!

12 Weeks out/5 Weeks till Photo Shoot

Well, this past week, I had my calorie intake at 1700 Cals/day, and my P,C,F Macronutrient Breakdown was 30/40/30. Once again, just under a LB lost, and VERY little BF....not even worth mentioning.. sooooo, not too sure what I should do this week!!! I'm thinking my diet's going to be at a calorie intake of 1600 and same macronutrient breakdown. I'm going back to the James Wilson Body Earned program which has active rests to keep my heart rate a little higher. I'm going to start at week 8, because that's the point where I found it got pretty challenging last time. I'm currently at 121.6 Lbs...for as long as I can remember, this has always been the point my body doesn't want to pass!!! It just wants to STAY PUT when I get to the 120 range. This is going to be a mind over matter period, and it's going to be really challenging! I'm am determined to see this through!!! :)

Since it's only 5 weeks till my photoshoot at F.E.M Camp in Toronto, I've decided to do a "Trial" lean out period. The next two weeks are going to be pretty similar gym wise, but for the last three weeks, I'm planning on adding three HITT Cardio workouts/week as well (we'll see how my knees do after nine months off cardio! HAHA) I will probably do some manipulation on complex carb intake and fat intake as well, but I still have to do a little more research on this aspect first!!! I have a lot of reading to do in the next couple of weeks!! I've had company from out of town here for the past two weeks, so as of tomorrow night, I'll have a lot more time for that kinda stuff :) I love having visitors, but it's nice to get back in the groove too!!!

I think F.E.M Camp is coming at the perfect time...I will be able to do a little trial and error on leaning out...if it works well, I'll be ready in plenty of time for my competition, and if it doesn't I'll still have a month to try something else!!! I'm hoping for the former, but I'm sure there will be tweaking required regardless!!

Anyway, here are my accountability pics for this week!!! I really hope to see some leaning out soon!! 12 Weeks!!! It's getting REAL now!!

#FITFAMFEB How are you keeping your family and friends involved in your Healthy Lifestyle??

Myself and the #mompowerteam have dedicated February to #fitfamfeb. Our goal is to spend the month encouraging our direct family members, and "friend" family members to jump on board with the healthy lifestyles that we are creating for ourselves!! :)

We have been posting pics online of families exercising and eating healthy together. Seeing others participating shows how much fun it can be!! If you want to participate, include the hashtag #mompowerteam and #fitfamfeb, so we can see your pics as well!!! :) Here is the pic I took of me and my daughter trying to do chinups in the basement!! :) I couldn't complete one with the added 15lbs on my back, but instead I worked on trying to hold myself in position as long as I could!!! LOL Pushups were easy and fun...I think my daughter was confused at what we were doing more than enjoying it, but if you start them young it can't be bad!! HAHA

What do you do to keep your family active??

Here is another pic of my family on Vacation! We took the weekend off from the gym, but that didn't mean that we didn't stay active! Here we are on a hike, enjoying the scenery and fresh air in Palm Springs! Not to mention LOTS OF SHOPPING!!! New runners to invigorate my workouts when we get home??? I say "YES PLEASE!!!"

Do you participate in a bookclub?? I'm hosting this month, and this was my idea to get my "friends" family interested in Clean Eating and Working out!!! (Not to mention, giving me time to catch up on the future readings;) Instead of choosing a novel, I instructed everyone to read a fitness magazine and come to bookclub ready to discuss one healthy habit they learned!! :) We always do a food theme...because who are we kidding, bookclubs aren't about reading, they are about friends and FOOD!!! Everyone this month will be bringing a recipe found in the magazines :) YAY, I will be able to eat the majority of the food at bookclub!! FINALLY! HAHA

 

So far, this is how I've embraced #fitfamfeb!!! I encourage you all to jump on board...there's nothing better than having a happy, healthy family!!! Making small changes and keeping it fun is the key!!! :)

13 Weeks Out

Well, this was a weird week!! Two weeks ago I was at 2000 calories/day and losing....really slowly, but I was losing! The following week I lowered my intake to 1900/day and was still losing....This past week I was at 1800 calories/week. I'm basically trying to get myself to a point where I'm losing a pound/week consistently. When I weighed myself in today I was all of a sudden up 2lbs, and 3mm's in my belly caliper measurement!! Not sure exactly where that came from!!??

So, the plan this week is going to change up the macros a little. I WAS doing 40/40/30 (P,C,F). This week I'm going to change that to 30/40/30. I have already determined I don't do great with High Carbs, so I'm going to try Higher Fat and see what happens!! I haven't decided as of yet whether I'm going to drop to 1700 Calories or remain at 1800??

On a brighter note, my workouts have been DA BOMB...and I'm happy with how my hamstrings are looking!!! I can see the definition a little in my abs again, my suit gets looser and looser every week, and I still have energy to spare! Even though I've hit a little setback, I know I have lots I can do...I have a lot more calories I can cut (just don't want to do it too fast, for fear of losing VERY HARD EARNED muscle) and I'm saving the cardio that I can add at some point. It's been 9 months now that I haven't done any cardio. The proof is right there that proper diet is 80% of the game. I just have to figure out the little tweaks in my diet needed to keep things running smoothly!! :)

I'm still doing a 5day split workout from Fitness RX Magazine. I still can't sit down after the leg workouts...and it's the third week!

Until Next week,
I hope I have some good news to share after some extra yummy fat this week ;)

Keep up the good work everyone and thanks for helping motivate me!!~Steph