It’s the most busy time of the yearrrrr…. Sigh

Somehow, every year, I am surprised by how busy my calendar becomes. From holiday parties to family dinners, my plate becomes so full over the span of just 8 weeks.

If you feel the same way, but want to still incorporate fitness and healthy eating into your life, then keep reading.

How to Navigate Fitness Through the Holiday Season

Oftentimes, people will say “screw it” or completely throw in the towel on their fitness goals through the end of the year. But what if you didn’t have to pause and wait until January 1st? What if, instead, you kept up your current routine but gave yourself flexibility as the season approaches?

Be Realistic and Flexible

Maybe you’ve been able to hit 5 workouts per week, but now with your schedule filling up with holiday obligations, you’ve been routinely missing that 5th training day, and quite frankly, beating yourself up about it.

My suggestion is to adjust your workout program. Switch to four days per week, and if you ever have time for that 5th day, great. If not, 4 days is a great goal for your newly filled up schedule.

Setting yourself up for a realistic plan through this season will help you feel like you’re staying in your routine, without making you feel like you need to completely throw in the towel on your fitness regime because you can’t make all of the days that used to once work for you, work.

Eat Regular Meals

If you feel tempted to not eat all day so that you are hungry for the big Thanksgiving dinner (or the big meal party you’re having with the family), I encourage you to eat like you normally do throughout the day. Just like any other time of year, eating regularly throughout the day helps manage your hunger and energy levels so that you will not only feel better by the time 6pm rolls around, but you also will be less inclined to eat until you’re uncomfortably full because you are so ravenous from “saving calories” all day.

It’s Okay to Say No

Listen, I love all of the holiday things. The pumpkin patch, the cookie baking, Christmas shopping—you name it. But I also know what fills up my cup and makes me feel like a human. Sometimes, that means turning down invites to events if I feel like I need to stay home, do laundry, get a workout in, or grocery shop so that I feel prepared for the upcoming week.

A good way to know what to say “no” to, and what to say “yes” to, is to outline some non-negotiables for yourself through the holiday season.

Your non-negotiables are things you won’t negotiate on. You can also think of them as boundaries. Basically, they define what you will and won’t accept from others, and also from yourself.

For example, a few of mine are:

• 7-9 hours of sleep
• 4 lifting sessions per week
• Time with my family

These are basic, but knowing these core things helps me delegate where my time and energy goes. Of course, sometimes, I’ll sacrifice my sleep to stay up for something fun like a movie with the fam, or zoo lights, but in general, getting good, quality sleep is one of the ways I feel the best.

Above All Else…

Keep going. Something that I work on with my clients is balancing life with workouts and nutrition. Remember, you don’t have to be in the gym 7 days per week to see results.

Movement and exercise should add to your life, not completely consume you.

Being consistent is more important than being “perfect” all year around. Part of staying consistent is knowing when to adjust your workout plan when life gets life-y.

One of the biggest things that can stop us from making a balanced meal in the morning is not only time, but knowing just what the heck even makes a solid, filling meal.

But what if I told you, you can have a balanced, filling breakfast in the amount of time it takes you to drive to your local Starbucks for coffee?

The good news is that healthy morning breakfasts don’t have to be all time consuming, and can be super delicious. So if you’ve been routinely skipping breakfast because you’re not sure what to make, then keep reading!

Healthy Breakfast Ideas

#1 – Eggs & Avocado Toast

What I love about this meal, is that it takes less than 20 minutes to put together and leaves me feeling satiated and energized to take on the morning!

What you’ll need:

• Two eggs
• Dave’s killer bread or sourdough bread
• Strawberries (or fruit of choice)
• ½ Avocado
• Olive oil
• Salt
• Pepper
• Everything but the bagel seasoning (for toast)
• Chile lime seasoning (for eggs)

Quick note: When I’m really pressed for time, I like to heat up these egg bites from Trader Joe’s. They take only 60 seconds!

#2 – Oats, oats, oats!

If you’re not a big fan of eggs in the morning, oatmeal can be a great breakfast choice! Not only is oatmeal a good source of fiber and carbohydrates for energy, it’s also quick to put together AND affordable — yes please!

What you’ll need:

• Oats
• Sliced strawberries
• Sliced banana
• Creamy peanut butter
• Cinnamon
• Vanilla
• Unsalted butter

I like to use steel cut oats and bring them to a boil on the stove for a fluffier texture, but you can opt for packet oatmeal when short on time.

Quick note: Make this oatmeal protein packed by adding egg whites to the oats! Abbey Sharp has a great recipe for this.

#3 – Breakfast Sandwich

I love sandwiches, but something about a breakfast sandwich hits different. I take two fried eggs, toast some bread (sourdough or Dave’s killer bread are my bread of choice) and add on the toppings. Super filling, tasty, and easy!

What you’ll need:

• Two fried eggs
• Olive oil
• Sourdough (or bread of choice)
• Arugula
• Sriracha
• Salt
• Pepper
• Turkey bacon

What are some of your go to breakfasts? Did you gain some inspiration for your next breakfast meal? Let me know in the comments!

Being able to pick something off the floor without hurting yourself is a crucial part of everyday life.

Deadlifts have entered the chat

Conventional deadlifts are a full body, compound exercise that works not only your glutes and your hamstrings, but also your back, shoulders, and core.

Deadlifts are complex, but when done properly, they can be incredibly beneficial in strengthening your posterior chain. (They are also fun af and make you feel like a badass).

Before Getting Started

Understand what hinging means.

Hinging is a fundamental movement pattern. In this movement, you bend at the hips while maintaining a flat/neutral spine. The movement occurs at the hips which loads the gluteus maximus and hamstring muscles. If you’re having a difficult time nailing down the hinging pattern, check out this Instagram post here.

https://www.instagram.com/p/CLW_f5Tj2Us/

When doing a conventional deadlift, you’ll want to use bumper plates if possible.

If you are using the smaller iron plates, it’s going to make sticking to the proper range of motion difficult. Additionally, you won’t be pulling from a dead stop on the floor.

If your gym doesn’t have these, try using blocks or plates stacked to get the correct range of motion.

Deadlift in barefoot or flat shoes (basically, shoes without a cushion).

If you don’t feel comfortable barefoot/in your socks or spending money on minimalist shoes, try a more affordable option such as converse. Ideally, you want a flat surface to deadlift from. Not a cushioned running shoe.

How to Barbell Conventional Deadlift

1. Place the Bar over your midfoot
   • Place the bar over your midfoot. This is so you pull the bar in a straight line and don’t rip up your shins.
2. Adjust stance
   • Stand with feet underneath or just past hips distance apart.
3. Grip
   • Grab outside of the shins. Use a pronated grip for most lifts, then switch to alternating if pulling max lifts. If you do alternating grip, make sure to switch it up so you don’t develop any imbalances.
4. Hinge at the hips
   • Remember, the deadlift is a HINGING motion. Push your hips back.
5. Squeeze your lats
   • Squeeze your lats and pull the bit of “slack” out of the barbell, just outside of the shins.
6. Brace
   • Brace your core. Take a deep breath in through the belly, pull the barbell up and push your feet into the floor all while maintaining a neutral spine.
7. Lockout
   • At the top of the movement, squeeze your shoulders and stand up tall. Pause & lower back down, leading with the hips. Reset.

For a complete breakdown of how to do a conventional deadlift with common errors in the lift and more, download my free conventional deadlift guide here.

Whenever you’re learning a new movement or skill, remember to start light, pay attention to your form and above all else, keep practicing.

Happy deadlifting!

When it comes to setting fitness goals (or any goals) for that matter, there are a lot of things to consider. As I’m writing this, it’s February, which means we are already a month into the new year (time flies, am I right?)

So if you’ve set New Year’s Resolutions, that haven’t been going so hot already… this post is for you.

Tips to setting goals you’ll actually achieve

Make those goals SMART.

Smart goal setting is a popular goal setting technique, and you may have heard of this before, but if it’s new to you or it’s been a minute, here’s a quick recap.

SMART goals are:

• Specific. Don’t be vague. Language matters!
• Measurable. How will you track your progress?
• Attainable. Is it realistic? How likely are you to attain this goal in your time frame you’ve selected?
• Relevant. Make the goal MATTER to you.
• Time bound. Have a date or time frame in mind for when you’ll achieve this goal or check in on progress.

Examples of smart goals:

“I will be able to do 5 pull ups by June 1st by incorporating band assisted pull ups and negatives into my training 3x/ week.”

“I will be able to squat my bodyweight by December 1st by squatting 2x per week and following a strength program.”

Try Habit Stacking.

Habit stacking is what it sounds like – it is essentially pairing a current habit with one you’d like to implement.

In practice, this looks like:

• Before or after (existing habit), I will (new habit).
• Examples of habit stacking:
• After I brush my teeth in the morning, I will do a yoga routine.
• After I make coffee in the morning, I will put on my workout clothes.

A few important reminders

Know why you’re doing this. Your goals should be personal. They should matter to you and help ignite your fire for achieving them.

• Erase barriers. Time is one of the BIGGEST barriers to why people can’t achieve fitness goals. If time is an issue, make the time. But make it practical. You do not have to workout 2 hours a day, 6 days per week. Start small. Walk 30 minutes a day or try working out 3x per week. You don’t have to go 0 -100.
• Avoid having an all or nothing mentality. You don’t have to be perfect. Just because you miss one workout or have one day of eating less balanced meals, doesn’t mean you should completely give up. This process takes time, effort, consistency and patience.
• Motivation is fleeting. You will not always be motivated. There will be days that you really just don’t feel like working out. When you aren’t super hyped to workout, remember your goals and remember that plan you have to achieve them.
• Be kind to yourself and keep going. This is a lifestyle change. Not an overnight, quick fix. Keep showing up for yourself, day in and day out.

Setting goals and creating new, sustainable habits can be tough on your own. If you need help knowing where to start and learning what to do, I’m an online personal trainer and can help you out!

I’ve been in the fitness industry for almost 3 years. The most common goal women come to me with is weight loss. But the second, is being “toned”.

Before I get into what you need to do to get this desired outcome — let’s get on the same page about what “toned” means.

This is a very common goal women have, and the reality is, it means the appearance of muscle. You want to be able to see your arms defined, and more definition of muscle throughout the body. Traditionally, when people think “tone” they typically think they need to use very light weights for more reps. This is not the case.

But if “toned” is being able to see muscle, then you need to grow your muscles, and make them bigger, to see them.

I know getting “bulky” is a huge worry for a lot of women when it comes to lifting weights. But unless you have the genetic potential to be abnormally “bulky” AND intentionally eat and train to do so, you won’t pop out of a gym session looking like a professional bodybuilder.

So how do you get toned (AKA grow muscles)?

First things first, you need to be eating enough protein. And calories.

This is because when you are lifting weights, you are creating micro tears in your muscles and protein helps rebuild them. Additionally, calories give you the ENERGY you need to not just function throughout your day but also the energy you need to crush your workouts!

Secondly, you need to lift heavy enough. (After you have the form down).

To keep getting stronger and building muscle, you need to be increasing demands on your musculoskeletal system over time. This is the concept of progressive overload. This can be done in a variety of ways, not just through upping your weight, but changing how many reps you are performing, lifting slower or faster, and various other techniques.

Finally, take rest days and get good sleep. Do not overtrain.

Recovery is just as important as the work. If you aren’t giving your muscles time to recover and rebuild, it’s going to be challenging to keep building muscle.

A Reminder

I know when you’re used to hearing that lifting weights is just for people who want to be jacked, it can seem kind of intense to pick up heavy shit. But listen, you will not pop out of gym sessions looking like Arnold Schwarzenegger ok?

Personally, I’m trying to be jacked. And strong AF.

Remember this: it is okay to take up space, and to be strong.

I used to think I needed to switch things up in my training. This was perpetuated by the fitspos posting obscure exercises on the gram and myself looking up exercises on Pinterest trying to be fancy. Once I started studying to become a trainer and while I was doing my internship for personal training, I started to learn that these weird af exercises were not doing me much good at all, in fact, they were just weird af.

When it comes to lifting, there are primary movement patterns that translate to everyday living and will get you strong. These movements are push, pull, squat, hinge, carry and single leg stuff. These primary movement patterns are things like squats, deadlifts, lunges, rows, push ups, single sided carries. The thing is, these exercises are simple but they WORK. Don’t get caught up in all the fancy exercises you see on the gram.

First of all, if you aren’t following a program, you should at least be keeping track of the workouts you’re doing in some organized manner. Whether it’s writing your sets and reps for exercises on your phone or on a small notebook, keep track of your workouts.

If you aren’t keeping track of the weights you’re using day in and day out, how do you know you are using progressive overload?

Progressive overload is continually increasing the demands on the musculoskeletal system to make gains in muscle size, strength, and endurance. In other words, making your muscles work harder than they’re used to. This means that you can’t keep coming into the gym, doing the same workout with the same reps & sets, OVER and OVER. In order for your muscles to change, you have to give them change.

You can incorporate progressive overload into your training by:

Increasing your weight on an exercise

Increase the reps. Keeping your weight the same, increase your reps to 12 or so, once you can complete 12 reps, then up the weight.
Increase the volume (volume is sets multiplied by reps multiplied by resistance. You can do this by doing an extra set (4 sets instead of 3, or adding another set of exercises to your workout).

Increase Frequency.

If you find that a particular muscle group is weak, say, your glutes, it may be beneficial to train them more than once a week. However, caution with this one because you don’t want to OVERTRAIN.

Decrease Rest Time:

This is a good option if you’re looking to improve your to become more metabolically efficient with regard to anaerobic exercise, such as weightlifting.

Don’t go all in to all of these at once, try one at a time. Choose your approach based off of how well it aligns with your goals.

You’ve seen that person at the gym. They walk in, set their keys down and hop onto a machine. Maybe it’s the leg press or even the bench press, and they swing their arms and legs, wiggle around for about 30 seconds, then start loading on plates.

That is not a warm up. Believe me when I tell you, four years ago, I was that person. I would skip a warm up. Before I knew anything about the human body, preventing injuries, I would roll into the gym and be like “Yep, I’m warm.”

But… the reality is, it wasn’t really doing me any favors.

You need to warm up before exercise because it’s prepping your body for the exercise you are about to perform and it also can reduce your risk of injury by increasing your muscle’s dynamics (Woods et Al, 2007).

Okay, so now that you’re convinced a warm up is important, let’s dive into what makes a good warm up routine.

What Makes a Solid Warm Up Routine

Identify Training Goal or Intention

When deciding what you are going to include in your warm up, first determine what the session includes. Are you squatting, running or bench pressing? Doing a specific warm up is beneficial because it mimics the movements you are going to perform.

Light Aerobic Activity

Continue your warm up with 3-5 Minutes of light aerobic activity. Walking on a treadmill, or using a bike works fine here.

Dynamic Stretching

Perform dynamic movements that have something to do with the exercises you are about to perform. “Dynamic stretching involves active tightening of muscles to move joints through their full range of motion. Functional and sport-specific movements help increase muscle temperature and decrease muscle stiffness” (Stretching Tips for Athletes).

For example, on a squat day, some dynamic stretches you could include are leg swings, holding a deep goblet squat for 20-30 seconds (adding a dumbbell or plate for resistance), the world’s greatest stretch, or walking lunges with an upper body torso twist. Once you’ve done a couple of these you should feel your heart rate increasing a little and the muscles waking up.

Muscle Activation Exercises

No matter what lift you’re performing, activate your core muscles. I like to use stability ball dead bugs, side planks, pallof presses or bear crawls. I continue by activating the muscles that are going to used in the lift. Personally, I know I have a weak glute medius so I pay close attention to priming my glutes for a squatting or deadlifting day. I’ll do some banded exercises to get my glutes recruited for squatting. Exercises like banded lateral walks (2 sets of 15-20 reps on each side) or side plank clam shells are great for activating the glutes for the squat. I’ll even add in some banded glute bridges just to make sure my glutes are ready to go.

Lightweight Movement

At this point, it’s been about 15 minutes and you should be ready to get under a barbell. Here you should perform a lightweight version of the movement pattern you are performing. Begin with an empty barbell, maybe something lighter if you’re a beginner. We are still in the warm up phase, so don’t pile on the plates just yet. When performing these warm up movements under the barbell perform 2 sets of 10-15 intentional reps. Although the weight may be light, focus on your form, the barbell position on your back, breathing and getting the body ready for some heavy squats.

Load Up

After two sets, I start loading on plates. I don’t just jump into a PR though. The current program I’m working through is for strength so I work gradually up to my max weight. Taking into consideration how I feel each time I add more weight. I write my weights down, how it feels, how it looked (I film most of my squats) and then decide if it’s a personal record kind of day (this doesn’t happen every week that I lift). Then once I’ve hit my highest rep, I perform three more sets at 85% of my max.

This is a total of 6 sets of 5. 3 sets of 5 working up to my weight, then 3 sets of 5 at 85% of my max. Yes, it’s a lot of squats. But it feels damn good because I really took the time to warm up.

Overview of a Warm up:

• Identify training goal
• Get heart rate up with at least 3 minutes of low impact cardio
• Perform specific dynamic stretches
• Activate muscles being used in your big lift/prime your core
• Perform body weight movements of lift or be begin very light barbell work, taking note of how the movement is feeling
• Load up the barbell

Sometimes, you only have 45 minutes to lift. On these days, your warm up may be a little shorter. However, knowing where your weaknesses are, what your training objective is for the day, you can pick and choose what exercises or dynamic stretches you need. Start doing a proper warm up and you will get more out of your sessions and be less likely to injure yourself. Lifting weights is complex. Your body isn’t unbreakable, so make sure you take care of yourself by warming up.

Feel free to leave a comment or question below and as always thank you for reading 🙂

References

“Stretching Tips for Athletes: Dynamic and Static Stretching.” Hospital for Special Surgery, www.hss.edu/conditions_stretching-tips-athletes-dynamic-static.asp

Woods, Krista, et al. “Warm-Up and Stretching in the Prevention of Muscular Injury.” Sports Medicine, vol. 37, no. 12, 2007, pp. 1089–1099., doi:10.2165/00007256-200737120-00006

Whether you’re just getting into working out and lifting, or you have been doing it for a while, you may still find yourself wondering “How many Sets? How many Reps?”

You may even mix the two words up. You may have heard different variations, but one thing remains the same: it can be confusing.

Before we get into the details of which sets and reps schemes are most effective for a given goal, the single most important thing to do to see ANY results in strength gain, weight loss, etc, is that you’re consistent with your workout regime. Consistency and making exercise a habit will be the best way to get to your goals.

Definition Breakdown

A set is simply a group of consecutive exercises. Your set is determined by how many reps you’re doing, training intensity, number of exercises, training level and recoverability and your training status.

• A repetition is one complete motion of a given exercise within a set.
• Muscular Endurance is your muscle’s ability to create and maintain force production for a given period of time.
• Muscular Hypertrophy is the enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension.
• Strength is the ability of the neuromuscular system to produce internal tension to overcome an external force.
• Power is the ability of the neuromuscular system to produce the greatest force in the shortest time.

How many sets and reps you should do depends on your goals

Common goals are: build muscle, lose weight, get toned or be stronger.

According to the NASM Essentials of Personal Training, these are the basic guidelines for sets and reps:

For Muscular Endurance: 1-3 sets with 12-20 repetitions at 50-70% of your one rep maximum (1RM) . This kind of training is good for those who are endurance athletes. Think runners or cyclists. This kind of training is also beneficial for cardiovascular health and weight control.

For Hypertrophy (Muscle growth): 3-5 sets with 6-12 reps using 75-85% of your one rep maximum.

Whichever amount of reps you decide to use, to achieve definition you must reach a state of momentary fatigue, which means you’re not capable of performing another rep. When it comes to muscular hypertrophy, it may be particularly beneficial to introduce other training stimuli into your workout plan. In addition to this, the concept of progressive overload is strongly associated with muscular hypertrophy.

Progressive overload essentially means to be increasing demands on your musculoskeletal system over time. This can be done in a variety of ways, not just through upping your weight, but changing how many reps you are performing, lifting slower or faster, and various other techniques. In his article “The Ten Rules of Progressive Overload” Brett Contreras goes heavily in depth about this on point three. https://bretcontreras.com/progressive-overload/

For Maximal Strength: 4-6 sets, 1-5 reps at 85-100% of your one rep max. This makes sense because training for strength usually requires using heavier weights, and as your weight goes up, you usually can’t perform as many reps.

For Power: 3-6 sets of between 1-10 repetitions at 30-45% or one rep max or approximately 10% of body weight.

Advice to A Beginner

Start with 1-3 sets of 12-15 reps.

Start light with the weights. Don’t worry about how much someone else is lifting. You will get there eventually, but before loading up your dumbbells or barbells, perfect your form.

Be consistent. Go to the gym a few days a week and plan your workouts ahead of time.

Like I said in the beginning of this post, the single most important thing you can do is get started and be consistent. Build the habit of gym going!

If after reading this you still aren’t quite sure what sets and reps you should be doing, or what the heck you should be doing in the gym, drop me a comment or contact me and we can chat. I’m currently accepting clients for personal training and I would love to help!

References

“Integrated Program Design and the Optimum Performance Training Model.” NASM Essentials of Personal Fitness Training, by Michael A. Clark et al., Jones & Bartlett Learning, 2018.

“The Ten Rules of Progressive Overload.” Bret Contreras, 8 Jan. 2019, bretcontreras.com/progressive-overload/.
Seynnes, O. R., et al. “Early Skeletal Muscle Hypertrophy and Architectural Changes in Response to High-Intensity Resistance Training.” Journal of Applied Physiology, vol. 102, no. 1, 2007, pp. 368–373., doi:10.1152/japplphysiol.00789.2006.

Sometimes you don’t have time to make it to a gym. Sometimes you don’t have a gym membership or you rely solely on at home workouts. Sometimes you don’t feel like going to a gym because the gym is crowded or it’s really nice outside and you want to get some Vitamin D. Whatever the reason, here are some quick full body workouts that you can do anywhere to work up a sweat!

Workout #1

Complete each move 15 times, repeat 3-4x for a complete workout. Rest one to two minutes between each round.

• Squats
• Tricep dips (use a chair, bench, or bed!)
• Walking lunges (15 each side)
• Push ups (knees, on a wall or bench)
• Bicycle crunches

Workout #2

Complete each move for 45 seconds, rest 15 seconds, then move to the next exercise. Rest one to two minutes between each round. Repeat 3-4x for a complete workout.

• Banded squats (band above knees)
• Burpees
• Mountain climbers
• Plank Shoulder Taps
• Glute bridges with band (band above knees)

Workout #3

Complete each exercise for 15 reps, repeat 3-4x. Rest one to two minutes between each round.

• Side to side squats with band (above ankles-15 each side)
• Tricep Dips (You need a bench or box)
• Jump squats
• Planks
• Shadow deadlifts (unweight deadlift, just reach for the floor. If you have weights, and some here!)

Any of these will get your heart rate up and get you a quick lil workout in so you can get your workout even if you can’t make it out to the gym! I’m not the biggest fan of at home workouts because I love the gym environment and using barbells, but hey, sometimes ya gotta do what ya gotta do.

Thank you for reading!

From 8 week at home transformations, or gym based plans, it may be hard to decide what’s going to be the best route for you. When deciding between an at home and gym based workout plan, my biggest tip is to just be realistic. Be honest with yourself. If working out at home appeals to you because it’s free, but you know it’s hard for you to get motivated in your own home, then head to a gym to get a membership. There are a lot of affordable gyms out there that are less than $20 per month for a membership. If money isn’t a concern for you, then your options are pretty open as far as memberships go. Most gyms have free passes for a day or up to two weeks, so you’ll get a decent amount of time to get a feel for the gym before you commit.

Pros:

• Convenient (there’s nowhere to drive to)
• Good way to get in shape
• Private (judgement free)
• Cheap
• You don’t have to wait for space & equipment

Cons:

• Hard to separate home vs exercise (Personally, I have a hard time with this one!)
• Space & equipment limitations
• Privacy (If you have kids, siblings or other people in the house may interrupt you)
• Without equipment, progressive overload may be difficult to achieve (i.e building muscle)

Personally, I’m a gym girl. I love being in a gym environment. All of my leg days and upper body days are programmed to include barbells, so it’s hard for me to do my exact workout at home. I also have a hard time wanting to exert a ton of energy into a workout when I can see my couch, or laundry that needs to be folded. With that being said, it is still 100% possible to get fit and get a good workout in from workouts at home. Remember P90X? That entire workout was planned from the comfort of your living room, with minimal equipment. People got results from that!

I looked up studies about the effectiveness of at home workouts, but I came up with nothing. Essentially, the best workout plan is going to be the one you stick to. At the end of the day, you’re still moving your body and getting a sweat on. Workout at home, workout at a gym, whatever makes you happy. Do that.

I do offer 4 week workout plans for at home or in the gym, catered to your personal needs. Shoot me an email if you have any questions!

Thank you for reading!