Created in the 1930’s by psychologist Royal H. Burpee, the burpee is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.
Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, brussels sprouts, and carrots.
The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.
Too much salt leads to water retention, and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.
Who really wants a muffin top? You don’t, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.
Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to washboard abs.
The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.
Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar.
Hanging Leg Raises.
This is one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.
If you’re serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.
Here’s another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.
Contact me about my tummy flattening programs that will get you those washboard abs that you’re wishing for. Call or email today to get started
Have you ever felt that starting a diet meant you would never be able to taste fried chicken, a cheeseburger or a hot fudge sundae again, and the thought is so depressing that you give up even before you begin? Do you feel like life is too short to eat nothing but boring salads and grilled chicken? Well, there is a place for “unhealthy” foods in a diet and this article about how to cheat and not blow your diet will tell you the correct way to do it.
First, we must define what “cheating” is. We polled some of our clients and asked them how they define cheating. 25% said eating whatever you want for a whole day, 33.3% said eating whatever you want for one snack, and 41.7% said eating whatever you want for one meal. But, truly cheating is to eat something, not that great, one item of one meal. For example, having a mayonnaise based sauce on your asparagus instead of plain steamed asparagus or having a serving size of mashed potatoes instead of a sweet potato. Cheating is eating something you know isn’t the best choice but making a conscious decision to do it anyways.
What are the effects of cheating? It will raise you blood sugar which means you will start craving things like pasta, sweet and salty foods. It takes you down a very slippery slope. You will also start to believe you can cheat “just a little” and still maintain control but “just a little” turns into “just a lot” in a short period of time. You also undo all of your hard work. Let’s look at M&M candies. They are so small, you may wonder how just a few M&Ms can blow your diet.
1 M&M = 18 calories 1 minute of jumping jacks = 10 calories
10 M&Ms = 180 calories 18 minutes of jumping jacks = 180 calories
Is it worth it? That is the question you have to ask yourself. Would I rather spend those 180 calories in another way like eating ½ of a cheeseburger or a small fry from McDonalds. You must choose wisely where to spend your cheat calories.
People who continue to eat good during the week, yet eat with complete abandon on the weekend, and wonder why they never lose any weight is insane way of thinking. The definition of insanity is doing the same thing over and over but expecting different results. Stop the insanity.
So why do we feel the need to cheat when we know all of these things? We deserve a little bit of pleasure because we have stuck to a sensible meal plan all week. It is a way to be rewarded for all of your hard work.
If you feel the need to cheat, this is how to do it properly:
- Do it in moderation.
- Make a good decision that gives you a feeling of reward and not regret. If you regret eating it, then it is not cheating, it is self sabotage which is mentioned below.
- Never eat out of the container the food came in. If you want to eat those 10 M&Ms then count out 10 from the bag, and then put the bag away. It is hard to judge a serving size when you are mindlessly grabbing from a bag.
Some of examples of proper cheating:
- Split an appetizer with friends but don’t eat from the appetizer plate, put a portion of the appetizer on the smaller bread plates and limit yourself to that one smaller plate.
- Order a dessert but ask the server to go ahead and place ½ in a To Go box. You are less likely to eat the other half when you get home.
- Eat one small handful of your favorite candy, not a bag.
Are you cheating yourself? Has your moderate “cheating” turned into self sabotage?
If you have a glass of wine and have an appetizer with your dinner out, then this is self sabotage
If you eat an unhealthy snack like M&Ms throughout the day, even in small portions, until the bag is completely gone, then this is self sabotage
If you are skipping meals throughout the day because you know you are going to be eating out that night, then this is self sabotage
I hear all the time “I feel off the wagon”. There is a difference in falling off the wagon, but jumping right back on it, and falling off the wagon and sitting there while it leaves you in the dust. Why do we fall of the wagon in the first place?
- NO FOCUS: If you don’t set goals, and you don’t put those goals in writing, then you aren’t going to be able to stay focused.
- NO PRIORITIES: Make your written goal your top priority that everything else revolves around. If you want to lose 10 lbs in a month then everything you do should be to help you reach that goal. Take a different route to pick up your kids from school if the McDonalds is too tempting. If you grab whatever is quick and easy from the vending machine because you need to work through lunch, then plan ahead with a meal brought from home.
- NO SUPPORT SYSTEM: Your goals will be so much harder to stick to if you go it alone. Find a friend who is willing to exercise with you, or eat sensibly with you. If you don’t have that, hiring a personal trainer or attending a Bootcamp will help keep you accountable.
- NO ACCOUNTABILITY: If you aren’t keeping a progress chart, weight record, body measurements or food journal then you will never see the progress you are making, and if you aren’t seeing progress there is nothing to keep you motivated.
- NO PATIENCE: If you are wanting a long term goal to happen in a short term time then you are setting yourself up for failure. Set realistic expectations and be patient to see those expectations turn into reality. It took you 5 years to put on those 30 lbs, don’t expect to be able to lose those 30 lbs overnight.
- NO PLANING: Don’t try and wing it. Sit down and plan it out. Decide what times during the day you will eat, what you will eat, and when you will exercise and stick to it. No planning leads to excuses. Life will always get in the way but you can choose how you want to manage it by planning ahead.
- NO BALANCE: If you start an exercise program that is too extreme you will quit after the first week. You must find an exercise program that works best for you. At NuBody Fitness we can help you make that decision based on your lifestyle and needs. Remember, slow and steady wins the race.
- NO PERSONALIZATION: Your nutrition and training program must be personalized to your schedule, personality, lifestyle, disposition and body type. Don’t pick up the Glamour magazine and expect the diet that Brittany Spears is doing to work for a middle aged woman with 3 kids who needs to lose 30 lbs.
CLEAR & SIMPLE
Find Your Balance
WebMD Health News
March 19, 2009 — If you are having trouble sticking to your diet, here’s more motivation: Being overweight may take years off your life.
A new study shows that weighing a third more than your ideal weight could reduce your life by three years on average.
”Excess weight shortens human life span,” study researcher Gary Whitlock of the Clinical Trial Service Unit at the University of Oxford says in a written statement. “In countries like Britain and America, weighing a third more than the optimum shortens life span by about three years. For most people, a third more than the optimum means carrying 20 to 30 kilograms (or 50 to 60 pounds) of excess weight. If you are becoming overweight or obese, avoiding further weight gain could well add years to your life.”
Researchers looked at data from 57 existing studies, examining in total the mortality rates for nearly 900,000 adults. They looked at mortality rates for people five or more years after they began participating in a study. The lowest mortality rate was for people with a body mass index (BMI) of 22.5-25.
BMI is a measure of weight in relation to height. A BMI of 18.5-24.9 is considered normal weight. A BMI of 25-29.9 is considered overweight. Obesity is considered a BMI of 30 or more.
Researchers found that each additional increase of 5 in the BMI translated into a 30% increase in any cause of death. It also translated into a 40% increase in death from heart disease, stroke, and other vascular diseases; a 60% to 120% increase in death from diabetes, kidney disease, and liver disease; a 10% death from cancer; and a 20% increase in death from lung disease. Findings took into account age, sex, and smoking history.
Severe obesity has a similar effect to smoking on mortality rates, according to researchers. However, researcher Richard Peto, also of Clinical Trial Service Unit at the University of Oxford, cautioned that smoking to stay thin is not the answer.
“This study has shown that continuing to smoke is as dangerous as doubling your body weight, and three times as dangerous as moderate obesity,” Peto says in a written statement. “Changing your diet but keeping on smoking is not the way to increase life span. For smokers, the key thing is that stopping smoking works.”
“HUGE” – That’s the word to describe the confusion about portion sizes (as well as the portions themselves). One example: A sports arena in the Midwest sells an 8-inch bun piled high with five 1/3-pound beef patties, chili, chips, and cheese that weighs in at 4,800 calories.
As restaurants pump up their serving sizes, we reflexively reset our default for what is normal, according to Brian Wansink, PhD, Cooking Light Nutrition Essentials advisory panelist and director of the Cornell Food and Brand Lab. Bigger portion sizes (with more calories and possible saturated ft or sodium) likely entice you to eat more, says Wansink. Yet for maintaining your weight, eating proper portions is key.
TIPS to help with portion control.
- The easiest way to control what you eat is to cook at home, where you can plate a sensible amount.
Choose right-size plates. On overscaled china, your healthful portion may seem skimpy.
As you serve meals, measure individual portions of difficult-to-judge foods like pasta.
When you eat out, finish half your entrée, then bring home the rest to enjoy later.–Kathy Kitchens Downie, RD
A NuBody Fitness Trainer Reports! “We’ve yet to find a disease where exercise isn’t helpful,” says Miriam Nelson, Ph.D. from Tufts University. Thanks to advances in medical research, we know now that following a healthy diet and fitness routine can not only slow the effects of disease, but can also help prevent their ever developing. Exercise can help with many of the most common diseases found in America today, from diabetes to chronic illnesses. In this article, we’ll take a look at how a Concord fitness trainer can help you lead a healthy lifestyle and prevent disease to ensure a long and healthy life.
Exercising as we age
Two major health concerns as we age are heart disease and osteoporosis. Both of these diseases can greatly reduce the quality of life as we age and can even lead to death. Thanks to advances in the medical field, we know today that the risk of developing these diseases can be greatly reduced only by leading an active lifestyle and even their progress can be slowed down. Researchers have discovered that exercise helps the heart in lots of different ways. It strengthens the heart – it is a muscle, after all; increases good cholesterol, or HDLs; decreases bad cholesterol, or LDLs; helps the heart work more efficiently; the list goes on. Even better is that a Concord fitness trainer can help you safely and effectively workout your heart to prevent disease and improve your quality of life!
Osteoporosis affects nearly ten million Americans, of which at least eight million are women, while tens of millions of Americans are at risk to develop this disease. Literally meaning “porous bones,” osteoporosis is a disease in which the bones become brittle and easily fractured. But just like with the heart, exercise can help improve the density of the bones, making them strong and resistant to fractures. Women of all ages are encouraged to include calcium in their diets and to exercise in order to keep the bone density strong, which will help prevent the disease from even developing.
Obesity and Diabetes
In America, obesity can now be seen as an epidemic. According to the United States Department of Health and Human Services, an estimated 61 percent of adults in America could be classified as obese in 1999, and the numbers have only climbed since then. The worst part is that obesity can only lead to literally dozens of other health issues, not the least of which is Type II Diabetes. Today, at least 17 million Americans are suffering from diabetes, but researchers are proving that exercise as well as diet can help control this disease, not to mention help prevent it. A Concord fitness trainer can help you lose weight and help you improve blood sugar and cholesterol levels, reduce blood pressure and even increase insulin sensitivity.
Getting on the Right Path
Knowing that you want to improve your lifestyle in order to lead a longer, healthier life is a great first step, but many of us don’t know what to do next. Working with a NuBody fitness trainer is a perfect option for those that want to create a balanced fitness routine to help reach their goals, whether they are to lose weight, increase bone density or make their hearts healthier. Not only will a NuBody fitness trainer give you a full assessment and take into account any medical concerns you have at the beginning, but will be there with you every step of the way to make sure you are working out safely and efficiently towards your goal.
Starting on the path to better fitness can be a difficult road in the beginning, but those that make the commitment to stick it out will be rewarded not only with better health, but feeling better as well. There are plenty of pitfalls for those that are starting a fitness routine, but being aware of them and working through them don’t have to be a struggle. In this article, we’ll take a look at five tips for people that are starting on the path to better health.
Improving your eating habits is an important part of improving your overall fitness. A great way to think about what you eat is that it is fuel for making your body work better. A diet that is comprised of a healthy balance of proteins, carbohydrates, fruits and vegetables will help your body work better, and you’ll be surprised to see how much more you can eat following a healthy diet than one that is made up of fast food or lots of junk food. But changing your diet doesn’t mean starving yourself – if you’re following a NuBody Fitness routine, your body will need plenty of fuel to run efficiently.
Work Out with a NuBody Fitness Personal Trainer
A personal trainer doesn’t have to be a drill sergeant! The relationship that you form with your NuBody Fitness Perosnal Trainer can be a highly valuable one. Not only will he or she be there to make sure you are working out in a safe and efficient way, but they can help encourage you when you’re feeling down or that you can’t get through the next exercise. A personal trainer can also assess your needs and create an exercise program that is right for your body and reaching your goals.
It’s easy to lose your enthusiasm for working out shortly after you’ve only begun. You may not see changes in your body soon after starting an exercise program and this can be very disheartening. While it’s true that you might not see changes right away, you are making great strides in ensuring that your healthy lifestyle will have a positive impact on your health and your self confidence! Try keeping track of your progress and you’ll see that, while you may not see changes overnight, the small changes will soon add up.
Get Plenty of Rest
While exercise is an important part of improving your health, getting plenty of rest is just as important. Sleep deprivation has lots of had effects, from temperament to loss of memory and concentration and can even reduce reaction time. Try to avoid exercising right before sleeping, as well as caffeinated products, and try to get eight hours of sleep every night.
Make a Lifestyle Change
Those that are willing to make a lifestyle change, rather than those that only want to lose a few pounds for an upcoming event, are much more likely to succeed. Crash dieting may help you reach a short term goal, but what will happen when you go back to your regular eating habits? Most people will put the weight they lost right back on. Making the commitment to change the way you eat and your exercise habits will not only help you reach your goal, but you’ll be much more likely to retain the good results. There is no better way to stay on track, than to hire a NuBody Fitness personal trainer!
A Fitness Expert Reports! There’s a common misconception that muscle is heavier than fat, so why bother with strength training? The truth of the matter is a pound of muscle weighs exactly the same as a pound of fat. Muscle just happens to be leaner than fat and looks a whole lot better on the body. This isn’t the only reason to incorporate strength training into your NuBody fitness routine. In this article, we’ll take a look at more reasons why strength training is beneficial to those that wish to improve their overall health.
Beneficial for Weight Loss
Strength training is a very important factor in weight loss because the metabolism is increased as muscle is increased. The metabolism is the rate in which calories are consumed, and the rate and efficiency of the metabolism is greatly increased depending on how much muscle is present in the body. Simply put, the more muscle you have, the more calories you will burn. It has been estimated that for every pound of muscle, the body will burn 35 to 50 more calories a day. This not only helps reduce fat, but helps keep it off.
Helps Prevent Osteoporosis
Not only can strength training help with losing weight, it can also help prevent osteoporosis, which is especially important for women. Strength training can help prevent loss of bone density, which can lead to brittle bones and a host of other health issues. Not only can strength training help prevent the disastrous effects of osteoporosis, but those that are already suffering from osteoporosis and benefit from it as well, as strength training not only helps prevent bone loss, but it can also help increase it.
More Good News
While helping with weight loss and preventing osteoporosis are two big advantages to incorporating strength training into your Concord fitness routine, there are many other benefits as well. It can help with cardiovascular health, prevent Type II Diabetes, and even make great strides in protecting joints. Perhaps the greatest advantage is that it can help reduce the bane of many a woman’s existence – belly fat.
Believe it or not, abdominal fat is often the result of not just overeating but stress. Our bodies produce a hormone called cortisol when we are under stress, and this hormone can increase the appetite and convert calories into abdominal fat. This fat is possibly the most dangerous of all the fat the can develop on the body because it is so close to several vital organs, putting undue pressure on them and perhaps causing them to malfunction. Not only does strength training use up cortisol, but it helps reduce the appetite and also helps reduce the dreaded belly fat.
Incorporating strength training into your NuBody fitness routine has so many benefits that it would be foolish to dismiss it. If you don’t know where to start in your strength training, why not consult with a personal trainer to get you started? Anyone can take advantage of a personal trainer’s expertise to make sure they are making the most of NuBody fitness and strength training, and to ensure they are working out safely and effectively.
Before embarking on a Concord fitness program, it’s important to sit down and outline your goals. What do you want to accomplish with your fitness program? Are your goals to lose weight, or increase your strength, or simply to benefit from a healthier lifestyle? Knowing what you want to achieve before you start will start you on the path of choosing the right fitness routine to help you reach your goal. In this article, we’ll take a look a few different exercise routines, their pros and cons, and how a Concord fitness trainer can help direct you on the path to reach your goal.
Walking is a great, balanced exercise for people of all ages, but those that truly wish to benefit from this routine will have to do more than take a leisurely stroll around the neighborhood. Walking at a faster pace than normal will help burn calories and keep the muscles working. Picking up the pace can be as simple as lengthening the strides and keeping the arms moving – not necessarily swinging but by bending the arms at the elbow.
For older folks, walking is a great way to help keep the body in shape, but younger people may not gain as many benefits and might want to augment their Concord fitness program with another exercise. Walking may also be difficult for those that suffer from joint or muscle problems.
Those with joint or muscle problems may benefit from a swimming routine, which works the entire body without putting undue stress on joints and muscles. Swimming is great for those that want to work at their own pace, and beginners can slowly build up their endurance and eventually be able to swim continuously for as much as thirty minutes at a time.
However, if the goal is weight loss, swimming may not be as affective as choosing a workout routine outside the water. One of the benefits of working out outside of water is that the body temperature rises and the metabolism is increased for upwards of eighteen hours after exercise, but exercising in water results in the water conducting the heat away from the body, which means that the body temperature will not be raised and neither will the metabolism.
If your goals include increasing strength and muscle mass, doing a resistance routine may be the best choice. Not necessarily the best choice for losing weight or improving cardiovascular fitness, resistance training can at least help maintain body weight, as the muscles will use more calories than the fat. Resistance training can also be increased in difficulty with added repetitions or less time between exercises.
Trying to decide the best path to take isn’t always as simple as choosing a favorite sport or routine. Consulting a Concord fitness trainer, who can assess your present fitness, strengths and weaknesses, can be a valuable asset to any one seeking to improve their health. Not only can a Concord fitness trainer set you on the best path to reach your goals, but he will be with you every step of the way, to make sure you work in the safest way possible and to encourage you.
NuBody Fitness trainers know that cellulite is the bane of millions of women. Often appearing around the hips and thighs, cellulite has the appearance of dimples and it’s often characterized by the not very appealing name of “cottage cheese thighs”. Some people will experience this phenomenon while others may never have to worry about it. But understanding what cellulite is can help us better combat it. In this article, we’ll take a closer look at what cellulite is, why you should avoid quick fixes, and how NuBody Fitness trainers can help get rid of that cellulite forever.
What is cellulite?
When you get right down to it, cellulite is nothing more than fat. We all have connective tissue that separates fat cells into their own compartments. Men typically have crisscross or horizontal patterns to these compartments, while women usually have patterns that resemble a honeycomb, increasing the changes that the fat cells will slip through, become trapped between the tissues and the skin, and create the “cottage cheese” affect. Whether or not you have cellulite isn’t just determined by the amount of fat in your body, but genetics also plays a part. Genetics determines where your fat cells are stored in your body, so some people may never be burdened with cellulite while others will have to increase their activity levels in order to help get rid of it.
Beware of the quick fix
Everywhere you look there are commercials offering quick fixes to get rid of cellulite, but they either don’t work or only work for a short period of time. Don’t believe the hype and fall for the temptation of creams or wraps to make the cellulite instantly disappear. Cellulite creams claim to dissolve the cellulite, but no cream can penetrate the skin and rearrange fat cells. Expensive surgeries like liposuction remove deposits of fat, but it can’t change the appearance of it. Body wraps may reduce the appearance of cellulite, but this is because they work to smooth out the surface of the skin. You can expect to see the cellulite return by the next day.
Finally, beware of exercise equipment manufacturers that claim that using their machine, which targets the hips, rear end and thighs, will help improve the appearance of cellulite. These machines will certainly improve the muscles in the target area, but they do little to help you reduce your overall fat, which you can only achieve will a well rounded fitness program.
Lower your body fat
The best way to fight cellulite is to start personal training program at NuBody Fitness that will help you lose your total body fat. After all, cellulite is just fat, right? The best fitness program involves eating right, getting plenty of rest, and a combination of both cardio and strength training. Improve your eating habits, not by trying out the latest crash diet fad, but making a commitment to better health and eating a well balanced diet. Rest is important to make sure you use your muscles safely and effectively. This not only means getting seven to eight hours of sleep every night, but letting a muscle group rest for forty-eight hours before exercising it again.
Finally, at NuBody Fitness we combine cardio and strength training to best fight fat. Cardio not only improves your heart and gives you energy, but it helps raise your metabolism. Your metabolism will be further raised with strength training, as the more muscles you have, the more calories you’ll burn. These three components are all you need to get on the path to better fitness and getting rid of that cellulite! Contact a Nubody personal trainer to begin a fat fighting program today!
A Concord Personal Training Expert Reports! When most people start a new exercise program, they have an idea of what they want to accomplish. People start exercising for plenty of different reasons, from wanting to improve their overall health to meeting a specific goal. Knowing what you want to accomplish through your fitness routine can help you focus on your goal and have something to work towards. A great way to focus on what you want to achieve is to work with a Concord personal training expert, who can assess your current strengths and weaknesses and help you reach your goal. In this article, we’ll take a look at three tips to remember when setting your fitness goals.
“I want to lose twenty pounds before my high school reunion next month.” Unfortunately, setting a goal like this can be a recipe for failure. Sure, it can be done, but it will require a strict commitment to healthy eating and exercise every day for the next thirty days, and this could be asking too much of yourself. And then, what happens after the reunion? Will you set a new goal or go back to your bad habits?
Being realistic about the goals you want to reach and the time in which you want to achieve them is a big part of planning for success. Only having the one big goal at the end can make the path very difficult to follow, so try setting incremental goals along the way, and don’t be afraid to reward yourself when you’ve reached a smaller goal, like treating yourself to a session at the spa or that hunting trip you’ve been putting off. With the help of a Concord personal training expert, you can finally be consistent with your efforts, and be motivated to continue with your program!
Keep a Record
If you’re meeting with a Concord personal training expert two or three times a week, chances are that he or she is keeping a record of your progress, but if you’re meeting your personal trainer less frequently, you might see the benefits of keeping your own records. Don’t plan too far in advance, as you can’t predict how your body will improve over the long run, but try to plan in increments of eight weeks, by noting what you think you should be doing and then what you actually did. A Concord personal training expert can help you can also keep track of your measurements, weight (although weighing yourself is not always a reliable method of measuring the amount of fat in your body), or your BMI.
Don’t be Afraid to Make New Goals
How many people do you know that are still trying to get off that last five pounds? It’s true, the closer you get to your goal, the harder it is to achieve it. But this isn’t just true of weight loss goals; whether your goal is to run a marathon or to be able to lift a certain amount of weight, our bodies tend to plateau and it can be difficult to push through to the next goal. Don’t beat yourself up if you’ve gotten to a place that seems insurmountable. It’s ok to move the flag back a little, if it helps you to push on. This is also a great time to evaluate where you are and if your goal is attainable. Talk with a Concord personal training expert, and make a new goal to help you continue on your path!