15 Sep 2012
in TOTAL BODY
Tags: ABS, arms, biceps curls, body, BOOTCAMP, CALORIE, CARDIO, CHANGE, dumbells, fitness tips, glutes, health, HEALTHY TIPS, HERBALIFE, INSPIRATION, legs, LIFESTYLE, MOTIVATION WORKOUT, mus, TOTAL BODY, visual demonstration, weight training, workout, workout routines
Thanks to Briana for reminding me to post the next workout! Sometimes in life when you try to take on to many things at once you overwhelm yourself! Best thing is to make things easy and simple!! I want to focus on the total body so below is a total BODY workout:
As always warm up is crucial. Get the blood flowing in your body to your working muscles:
20 Jumping Jacks
20 High knee’s
20 kick your butt
20 Jump rope( if do not have then imitate the movement)
20 jumps side to side!
Rest 30 sec and Repeat 1 more time!
STRETCH! 2-3 Minutes arm circles, toe touches, leg swings, etc!
Dumbbell side lunge: Standing with feet shoulder-width apart and a pair of dumbbells at your side, take a BIG STEP to the side with your left foot, pushing your hips back and lowering your body into a deep lunge position. As you come down, move the dumbbells straight down to the floor so that your chest comes over your left knee. Return to starting position and repeat for reps on both sides. 20 TOTAL
Bent over dumbbell Fly’s: Stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position. 20 Total
Dumbbell front squat: Take some pressure off that back. Start this one with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench. Lower the body until your thighs are at least parallel to the floor (or deeper, without losing a tight back). Complete the move by driving through the hips as you come back up to standing position. 20 Total
Dumbbell upright row: Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders. 20 Total
Dumbbell Bulgarian split squat: Hold a dumbbell in each hand. Prop your left foot onto a bench and plant your right foot on the floor into a wide split stance. Lunge straight down, keeping your front leg linear and your spine rigid. Come down until your knee hovers above the floor, and then push back up to starting position and repeat for reps on both sides. 20 Total
Dumbbell skull crushers: The exercise says it all, so be sure to follow closely: Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position. 20 Total
Dumbbell Russian twist: Sit on a gym mat with a dumbbell in each hand. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps. 20 Total
Leg Lowers: Lay straight on back with legs extended up straight into the air. Keeping core engaged and belly button tucked int the spine, lower your legs down without touching the floor. bring them back up and repeat. 20 Total
Mountain Climbers: 20 Total
Plank: 1 Min
Now if you are a beginner go through this once! For more advanced- go through these exercises back to back for a complete round with no rest. After doing them all, rest 2 min and repeat for another 1-2 times.
Cool down and stretch! Remember to always always HYDRATE AND refuel your body post workout right after. For ideas and help with this e mail me at firstname.lastname@example.org!
29 Aug 2012
Tags: ABS, BOOTCAMP, CALORIE, CARDIO, CHANGE, fit, fitness tips, health, HEALTHY, healthy alternative, HEALTHY TIPS, HERBALIFE, INSPIRATION, LIFESTYLE, lose weight, LOW CALORIE, MOTIVATION WORKOUT, PHYSICAL EXERCISE, PINTEREST, right hand arm, TOTAL BODY, visual demonstration, weight training, workout routines
Ab and core workout. Can’t stress enough why it’s important to work your whole core. It’s the foundation to your body. Having a strong core plays an important part in all our lives. What is the core? It is a group of muscles that make up our mid-section, which consist of the abdominals, oblique’s and lower back. The core is responsible for stabilizing everything we do and for our posture.
By keeping a strong core, it can help us stand up straighter, eliminate lower back pain, have good muscle tone, have improvement in physical performance, and help prevent injuries and support our body to function at a higher energy level. People with a weak core have that hunched over look on their back from being sedentary and sitting hunched over at a desk all day. This contributes to bad posture- which leads to back pain and damage to the spine.
Building a strong core does not happen overnight but with consistency and time you will develop a good strong foundation. If you have a strong core it will allow your body to retain that lean healthy look even as we age
See all those muscles! That’s why abs are made in the kitchen. Everyone has a 6 pack- just some and most are hidden by a layer of fat! Today work your core and ab muscles to strengthen them- but eat your way to a healthy, tight, lean body! Recipe for a yummy shake HERE.
CORE AND AB WORKOUT: I do a lot of reps. Adjust to your level. Some can start at 20. Each time increase
Jump Rope for 50
Kick your BoOtY 50
Ski Jumps 50 (jumping side to side like you are skiing down slopes)
Do each circuit 2 times though. Circuit one go non stop. Rest 1 min Repeat. Same thing for Circuit 2
* Mountain Climbers- 60
*Dumbbell Russian Twist- 60 ( I use 25 pounds) Use a weight that fits you. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.
*Plank Knee to Elbow- 60
* Dumbbell windmills- 20 Holding a dumbbells out in front of you, bring them down to your right side only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.
* Up and Down planks-40 Be in Plank position and push up on one arm and back down with the other. Repeating
* Dumbbell Wood chop- 20 each side. Stand with feet shoulder-width apart and a dumbbell out in front of you. Squat down, rotating right to bring the dumbbell down to your right foot. Bring the dumbbell back up, keeping you arms out in front of you. Rotate into left lunge with your arms going overhead to the left side. Repeat for reps.
*Overhead Dumbbell Side bend – 20 ( 10 each side)
- Hold a pair of dumbbells over your head, in line with your shoulders, with your arms straight.
- Without twisting your upper body, slowly bend directly to your left side as far as you can. Pause, return to an upright position, then bend to your right side. Alternate back and forth with each repetition.
* Leg Lowers. Lay on back- legs up and maintain a strong core. Lower legs to where it feels comfortable ( I go right above ground without touching). Some people only go 45 degrees. Lower for 40.
I will finish with a quick cardio sesh: 20 burpees, 20 jump ropes, 20 side to side hops, 20 high knees. Repeat 3 times!
28 Aug 2012
Tags: ABS, arms, biceps curls, CALORIE, CARDIO, CHANGE, fitness tips, health, healthy alternative, HEALTHY TIPS, HERBALIFE, INSPIRATION, LIFESTYLE, lose weight, MOTIVATION WORKOUT, NUTRITION, ripped, sculpt, sexy, sexy body, shoulder muscles, TOTAL BODY, visual demonstration, weight training, workout, workout routines
Sculpting arms and shoulders is sexy! Below is a workout to utilize some dumbbells and work that upper body! I am stepping out of my bubble of what I usually do- and that usually is body weight exercises and HIIT (High Intensity Interval Training.) I want to change it up and see how my body responds. Monday was an intense leg workout that really got my heart pumping, so Tuesday will consist of upper body with weights- sculpting those arms baby!
I am doing 3 sets of 15 reps with 15-20 Pounds- depending on the exercise. Pick a weight that fits your fitness level.
WARM UP- arm circles, arm cross overs, jog 5 minutes, STRETCH STRETCH STRETCH
Bent over dumbbell flys: Stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position.
Dumbbell upright row: These will lead you back to shore. Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders.
Dumbbell shoulder-to-shoulder press: Ready for this tricky move? Hold a dumbbell flat in your right hand, resting it on the top of your shoulder. Next, grasp the top of the dumbbell with your left hand and press it straight up overhead, bringing it down to your left shoulder. Repeat back and forth for reps with quick motions.
Prone rear delt raise: Delta, delta, we can help ya! Lie face down on an incline bench supporting your weight on your toes. Stick a pair of dumbbells straight out in front of you with palms facing in. Raise the dumbbells out the side and back, bending your arms slightly as they come up.
Incline lateral raise: Sit side-saddled on an incline bench with your left side resting on the bench. With a dumbbell in your right hand down at your right side, raise it straight up overhead above shoulder height. Return to starting position and repeat for reps on both sides (cake).
Dumbbell spider curls: Lie face down on an incline bench supporting your weight on your toes. Hold a pair of dumbbells straight out in front of you with palms facing out. Curl the weight up to full contraction without rocking back and forth. (Isolation, baby!) Return the weight to starting position. Want to change it up a bit? Alternate left and right for single-arm spider curls.
Good old Push ups!: Straight head neck position, keep shoulders back and stable, core tight, fulkl range of motion.
Dumbbell skull crushers: Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position.
I’m going to finish off with plank until failure. I am working on beating my best time: 5 minutes and 33 sec!!! Get after it and sculpt sculpt sculpt! YOU KNOW THIS WILL BE KILLER AFTER WORKING THOSE ARMS AND SHOULDERS AS WELL!!
REFUEL!!! IN PREVIOUS POST I EXPLAIN WHAT TO PUT IN YOUR BODY. FOR DETAILS EMAILS ME: email@example.com
27 Aug 2012
Tags: ABS, beach body, body, body workout, booty, butt, clean eating, fit, FITNESS, fitness tips, gluets, hamstrings, INSPIRATION, motivation, muscles, post workout, PROTEIN, ripped, sexy, sexy body, stretch, tone it up, TOTAL BODY, workout
Tomorrow I am already excited for my LEG, HAMMY AND BOOTY workout!!! Monday’s are my favorite because I always start the day out with a big BANG. It will consist of all lower body. Remember to go at your pace and choose weight wisely for your resistance.
WARM UP: 25-50 reps depending on your level
25 -50 jUMP rOPES
25-50 HIGH KNEES
25-50KICK YOUR BUTT
25-50 JUMPING JACKS
Repeat 2X’s through
stretch your quads, hamstrings, glutes- FULL body- 3 -5 min max-Stay moving so muscles stay warm
1) 10 pounds in each HAND:
- Stand with feet slightly wider than shoulder-width apart and turned out 45 degrees.
- Bend knees 90 degrees into a squat, keeping torso upright and knees over ankles.
- From that position, step left foot to the right, walking sideways.
- Take about 20 steps to the right and repeat on the left.
- Stand with right side facing a step, hands on hips, right foot on top, left foot on floor.
- Bend knees 90 degrees. Stand up and push off with right foot as you hop onto other side of step.
- Repeat on left side, alternating 40 times
- Once I get going I really pick up the pace
3) Lateral lunges each leg. Basically step side to side in lunge position with knee in alignment with your toes. Push off each leg and have weight in your hands for that extra push. Squeeze those glutes. Pushing off foot, return to start position. Continue with same leg or alternate as prescribed.
Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Do this 20 times ( 10 each leg)
4) Dumbell Double Lunge
1. Start by placing your feet shoulder width apart and holding dumbells at your side.
2. Step forward into a lunge keeping your upper body upright.
3. Return to the starting position and proceed into a reverse lunge with the same leg lunging backwards.
4. Return to the starting position and repeat with the other leg.
5. Continue 20 each leg
5) Balance Squat
1. Start by standing on one leg with the other leg elevated.
2. Bend forward keeping your planted leg semi straight and reach for the ground.
3. Keep your back relatively flat during the exercise.
4. Repeat 20 repetitions and then repeat with the other leg.
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat. 20 times
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics
7)Hip Bridge on Ball
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels on top of Flexaball with knees slightly bent.
3) Raise hips off floor by pressingheels into ball.
4) Return to start position.
To increase difficulty, raise and raise and extend arms above chest.
1) Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a ball. Position arms at sides with palms down on floor.
2) Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench.
3) Return to start position.
4) Remember keep legs from swinging to prevent momentum throughout the exercise. 20 times
Squeeze, Twist and Crunch
1. Start position: Lie back onto floor or bench with legs extended and straight up squeezing a stability ball and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor and twist your shoulders leading with the right shoulder.
Return to start position and repeat with the other shoulder.20 times
I usually go through this twice. But I advice to only go through once for beginners. Also everyone’s body type and goals are different. Adjust the weight you need that fits your level!
After Stretch!!!!!! Your body will tighten up if not.
After make sure to refuel your body!!! Muscle burning and pain soon after a workout is due to a buildup of lactic acid. Your body produces lactic acid when there’s not enough oxygen to feed the muscles. IDEAS TO restore and recoup your body so you can continue transforming it and igniting the FIRE WITHIN:
Do not consume JUST PROTEIN, as in a protein shake or protein bar. Protein fills your stomach and helps build and repair muscles, but it does not refuel your muscles.Your muscles want three or four times more calories from carbs than from protein. If you like the convenience of protein shakes, at least add carbs to them. Blend in some banana, frozen berries, and etc. Keep in mind that recovery calories “count.” Many frustrated dieters complain they are not losing weight despite hard workouts. Perhaps that’s because they gobble 300 or so “recovery calories” and then go home to a hefty dinner. By organizing your training to end at mealtime, you can avoid over-indulging in recovery-calories. For ideas e -mail me at firstname.lastname@example.org!
20 Mar 2012
Tags: ABS, BIKINI READY, BODY WEIGHT EXERCISES, BOOTCAMP, booty, butt, exercise, EXERCISE MOVEMENTS, health, HEALTHY TIPS, healthy-living, jump squats, lean, legs, LIFESTYLE, mountain climbers, nutrition plan, TOTAL BODY, weight training, workout
Everyone has the same 24 hours to work with every day. It’s how you decide to spend and prioritize your time that’s the real issue. It’s easy to make excuses and kid yourself about why you’re not reaching your fitness goals, but until you take responsibility for your actions you will remain in front of the television for one more evening, all the while moaning about how you can’t fit into your favorite clothes any longer.
“But I’m tired,” you tell yourself. I’ll just take it easy tonight and I promise to work out tomorrow.” Then tomorrow comes and you’ve got to work late and before you know it, another day has passed and still no exercise. Why is it that you can hold down a job, make it to classes, run a household and put everyone else’s needs ahead of your own, while you disappoint yourself every time you miss your own health goals?
Of course there are legitimate reasons to not exercise. But unless you’ve just given birth or had surgery, most of these reasons aren’t reasons at all—they’re excuses. If you’ve been allowing these excuses to keep you from the gym, it’s time to refocus. REFOCUSSSS! GET ON A HEALTHY NUTRITION PLAN AND GET YOUR BOOTY IN GEAR.
WORKOUT OF THE DAY!!! ALL BODY WEIGHT MOVEMENTS’
repeat 3-4 times
JUMP SQUATS- 45 SECONDS
PUSH UPS-45 SECONDS
SIT UPS-1 MINUTE
REPEAT 3-4 TIMES THOUGH WITH 1 MINUTE REST IN BETWEEN
PLANK-1 MIN ( ALTERNATE LIFTING LEGS AT 30 SEC MARK)
CURTSY SQUATS-EACH LEG 1 MIN
LUNGE RIGHT LEG-1MIN
LUNGE LEFT LEG -1MIN
BURPEES 1 MIN
REPEAT 3-4 TIMES
COOL DOWN- LIGHT JOG, OR STRETCH STRETCH STRETCH
IF YOU HAVE ANY QUESTIONS ABOUT EXERCISES EMAIL: ABLIFESTYLE3@GMAIL.COM
GET SPRING/ BIKINI READY!!!! FOR NUTRITION CLICK HERE
15 Mar 2012
in TOTAL BODY, Workouts
Tags: AB EXERCISES, BIKINI READY, BUTT EXERCISES, legs, lose weight, workout, WORKOUTS
Listen to your body at all times and if for some reason you can’t keep up try harder next time. You are only trying to beat your best effort not everyone elses.
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the second circuit.
Get up and Get Moving!!
20 JUMPING JACKS
20 ARM CIRCLES
20 MOUNTAIN CLIMBERS
20 BODY WEIGHT SQUATS
REPEAT 3 TIMES
STRETCH. STRETCH STRETCH. HAMSTRINGS, QUADS, CALVES, UPPER BODY (3-5 MIN)
20 LUNGES EACH LEG
1 MINUTE PLANK
20 TRICEP DIPS
20 SIDE LUNGES EACH LEG
WALL SIT-1 MINUTE
20 SIT UPS
SIDE PLANK EACH SIDE 45 SECONDS
20 PLIE SQUATS
20 SINGLE LEG SQUATS (EACH LEG)
REPEAT THIS CIRCUIT 2-3 TIMES! RECORD HOW LONG IT TAKES YOU AND TRY IT EACH WEEK TO SEE IMPROVEMENT!
GoOoOooOo. GET SWIM SUIT BODY READY!
REMEMBER TO REFUEL YOU BODY WITH WATER AND GOOD BALANCE BETWEEN CARBS AND PROTEIN. FOR MY SUGGESTION for great protein powders- AND WHAT I USE CHECK THIS OUT HERE
10 Feb 2012
in TOTAL BODY, Workouts
Tags: CALORIE, CARDIO, CHANGE, LIFESTYLE, lose weight, MOTIVATION WORKOUT, PHYSICAL EXERCISE, TOTAL BODY, visual demonstration, weight training, workout routines
60 JUMPING JACKS
10 SIT UPS
20 TRICEP DIPS
30 SIDE LUNGES- EACH SIDE
15 INCLINE PUSH UPS
10 OBLIQUE CRUNCHES
15 JUMP SQUATS
30 BUTT KICKERS
15 JACK KNIFE SIT UPS
09 Feb 2012
in TOTAL BODY, Workouts
Tags: biceps curls, BOOTCAMP, CALORIE, CARDIO, CHANGE, fitness tips, health, HEALTHY, HEALTHY TIPS, INSPIRATION, LIFESTYLE, lose weight, LOW CALORIE, MOTIVATION WORKOUT, PINTEREST, right hand arm, shoulder muscles, TOTAL BODY, visual demonstration, weight training, workout routines
THE 1000 WORKOUT!!!!!! I DID IT TODAY AND SO CAN YOU!!!!!!!!!!
100 JUMP ROPE
100 SQUATS-if u wanna get crazy do jump squats
100 MOUNTAIN CLIMBERS
100 HIGH KNEES
100 COBRA PUSH UPS
100 BRIDGE PULSES
100 WALKING LUNGES
100 TRICEP DIPS
100 HOVER/ JUMPING JACKS
GET IT AND GET IT DONE!!!!!!!!! WORK HARD AND THEN YOU CAN PLAY!!!! SUMMER IS AROUND THE CORNER! TIME TO GET BIKINI READY
07 Feb 2012
in TOTAL BODY, Workouts
Tags: biceps curls, BOOTCAMP, CALORIE, CARDIO, CHANGE, HEALTHY TIPS, LIFESTYLE, lose weight, MOTIVATION WORKOUT, PHYSICAL EXERCISE, PINTEREST, right hand arm, shoulder muscles, side plank, single focus, toning, TOTAL BODY, visual demonstration, weight training, workout routines
These moves will help you not only lose fat but also get a sleeker body and boost calorie burn all day long—thanks to extra muscle. Each one calls on multiple muscles so that your body burns more calories than if it were doing a single-focus exercise like biceps curls. Plus, every move is designed to shape your muscles, improve your posture, and build your core, so even everyday activities become easier to do. I put this routine together and added pictures to help with a visual demonstration! Get moving!
Alternating overhead squat
(for legs, core, shoulders)
Stand with feet shoulder-width apart, toes slightly turned out, and hold a dumbbell in each hand. Keeping your spine lengthened and core engaged, squat down, pressing hips back. At the same time, press a dumbbell overhead and reach the other toward the floor. Return to starting position. Repeat squat with opposite arm; that’s 1 rep. Do 2–3 sets of 8–15 reps
Side plank with rear dumbbell fly
(for core, shoulders)
Position body with left (bottom) leg bent, right (top) leg extended, left hand under left shoulder. Body should be in a straight line with hips lifted and shoulder pressing away from your ear. Hold a dumbbell in right hand, arm hanging straight down from shoulder. Holding body still, arc weight out and up until right hand is directly above shoulder. Squeeze backs of shoulder muscles for 1 count, then slowly lower arm to starting position. Do 8–12 reps, then switch sides and repeat. Do 2–3 sets.
Lunge row and press
(for legs, core, back, shoulders)
Stand with feet together. Hold weight in right hand by shoulder, elbow bent. Lunge forward with left leg, bending knees while rotating torso and lowering weight down toward left ankle. Push off left foot to return to start position while pulling hand back to shoulder height. Push dumbbell straight up. Return to starting position. Do 8–12 reps, then switch sides and repeat. Do 2–3 sets
(for upper back, butt, core)
Get down on all fours. Keeping abs engaged, lift right arm and left leg so they’re in line with torso; reach hand and foot away from each other. Hold for a moment (don’t let belly sag); return to starting position. Repeat with opposite arm and leg; that’s 1 rep. Do 2–3 sets of 8–15 reps
Alternating dumbbell fly
(for chest, core)
Lie on back with legs lifted, knees bent to 90 degrees. Hold a dumbbell in each hand directly over chest with palms facing each other, elbows slightly rounded (as if hugging a tree). Without moving your torso, slowly lower the left dumbbell to the side; at the same time, exhale and brace your abs to prevent the opposite shoulder from lifting. Keeping the elbow soft, bring the hand back to starting position. Repeat with opposite arm; that’s 1 rep. Do 2–3 sets of 12 reps.
Curtsy lunge and press back
(for legs, hips, thighs, core)
Stand with feet hip-distance apart, weight in each hand, arms hanging by sides with palms facing in. Step right foot diagonally behind left, bending knees to squat down while keeping hips facing front. Keeping abs tight, hinge body forward, pressing hands back and up, rotating palms toward ceiling and pulling shoulders open. Return to starting position, and repeat on opposite side; that’s 1 rep. Do 2–3 sets of 12–15 reps.
More training tips
Do this 20-minute routine 2–3 times per week on nonconsecutive days, keeping these tips in mind:
•Warm up by doing arm swings, shoulder circles, marches, squats, jumping jacks, etc. for 5–10 minutes.
•When a move calls for dumbbells, select a weight (5–15 pounds) that’s heavy enough to tire your muscles within 8–15 reps.
•Cool down by stretching your quads, butt, hamstrings, lower back, chest, and shoulders.
Once you’re good with these moves, try them in a circuit format: Do 1 set of each with no rest in between, then jump rope or do other cardio for 2–5 minutes; repeat for a second or even third set. The intervals will up your calorie burn even more. Hope this can help!