TRANSFORMATION Tuesday

Ye of little faith...

In my years of training, coaching, 'transforming', I have found that people tend to fall within 2 buckets:

1. Believers

2. Doubters

These buckets are then broken up into two different types of people within the buckets

1. Believers

- Getters

- Talkers

2. Doubters

- Dreamers

- Non Believers

The BELIEVER is the one that knows it's possible. They know they can lose the weight. They know they can get ready for a competition. The difference in the believers are the DOers and TALKERs. We know the difference. Don't just talk about it, be about it. 

Then there are the people that don't want to put their faith in something that they haven't seen happen, or the doubters. The 'that's never happend to me' or 'I'm never that lucky' or ' that has never worked for me'. Of the doubters you have the NON believers. They don't believe in the process, the system, the universe, or themselves, and so usually they don't evern try or they say they tried but self sabotage the project. 'You see I told you'

The best of the four....the Dreamers.   The people that doubt,..but HOPE. They aren't sure, but DO. My transformation TUESDAY client is a dreamer. 

When we spoke about placing her on a new program 12 weeks ago, she told me she would do it, because she was curious to see where or if her body would change. She said though that she had a certain 'body type'. " It is what it is, but I will try" Ok, I said," that's all I ask."

Twelve weeks later...she is down roughly 20 lbs, 6-8% bodyfat, 5 inches in her waist, 4 inches in her hips, and 2 inches in her thighs. So, now we are done with her 12 week program and reassessing goals since we've demolished the 'smallest I've been since high school' goal. What's next? Look for us again during competition season next spring. 

I'm not asking you to perform miracles.....I'm just asking you to believe in them. :) 

Don't become a holiday FAT-istic....

How is this for a statistic....75% of the weight most Americans gain in a year happens during the holidays. There are 12 months in a year, 365 days, 52 weeks where you could ideally fluctuate in weight gain, or loss. Within a SIX WEEK pocket, you gain MOST of the weight you will gain in a year. Think about that....Don't become a statistic. Keep the weight off instead of putting on an ADDITIONAL 10-20 pounds that you decide you will ADD to your resolutions list for 2015.

No time like the present. Email us for details! support@phoenyxfitness.com

HAPPY HOLIDAYS!

WINTER WONDERCamp Detail!  

Less than 3 weeks. Are you signed up? If not you should be! We ARE indoors so we WILL cap the registration. Get registered now! I cannot guarantee space after we fill the room. 

GET IT in!!! 12 classes, 3 weeks right before CHRISTMAS. The only person that should be round and jolly this time of year is St Nick. ;)

SCHEDULE
Mon, Tues, Wed and Thurs beginning Dec 1st!!!
TIME
6PM - 7PM
LOCATION 
PEARL Studios - 500 8th Avenue
PRICING - $99

EMAIL us at SUPPORT@phoenyxfitness.com to get on the list

FAQ
- Are we outside?
NOOO!
What if I cannot make all the classes?
Then make what you can. It averages out to $6.25 a class if you go to each and every one. You have more than paid for the sessions if you even make half.
- 6PM is pushing it to get there on time. What if I am a little late?
This is fine. Get there and get in where you fit in. The time is never good for the group. 6 is too early. 7 is too late. 630 starts on the half hour and we cannot always start at that time at the studio. You know my class. If you can get in 45 minutes within my group, you are NOT going to be disappointed.

Here is an interesting post with suggestions to keep down the weight over the holidays. Look at number 7 and SIGN up for WINTERWONDERCAMP!  3 weeks, 12 days, intensive workout RIGHT before Christmas and right AFTER Thanksgiving. 4 days a week. You won't have TIME to gain weight


http://www.moneycrashers.com/avoid-holiday-weight-gain-statistics/

6. Sign Up for a Holiday Fitness Competition
Most gyms offer fitness competitions for members to help encourage healthy habits during the holiday season. Rather than New Year’s-style weight-loss competitions, holiday competitions generally focus on accumulating total activity.

So if you plan to work out on a regular basis and need a little extra motivation to follow through, sign up to participate in your gym’s competition.

7. Sign Up for a Holiday Fitness Event
Check local event listings to find running, walking, or cycling races in your area. If you sign up for an event, chances are you’ll follow through on the necessary training. If you have children, look for events with a family friendly focus and get the entire gang involved.

Transformation Tuesday!!

I was introduced to Malenna by my girlfriend’s cousin and Elite Heat member Sharilyn who sang great praises of her.  Having been an athlete in the past I said to myself there isn’t much that she can do to me that I don’t know or haven’t done, but man was I wrong. I initially started off thinking I would just lose some of the ‘corporate weight’ gained . As we went through the initial assessment and subsequent workouts I found myself not only changing the way I worked out but also the way I ate and catered to my body.

We started off with a 10 day herbal cleanse in addition to my workouts and cleaner eating habits I lost approximately 15lbs. Fifteen pounds may not be a huge number but it was more than just the scale changing. It was also seeing noticeable changes in my body that you could not tell just by stepping on a scale. Normally things get easier as you do them more but my workouts and intensity levels did NOT . I am a working professional with a schedule that did not allow meeting with her multiple times per week but instead had to do it independently with her guidance and shepherding.




My improved physical appearance to me is a result of a new and improved lifestyle and not just results of a workout routine. I find myself feeling guilty even on my ‘cheat’ days or even not pushing myself to the max every time. I continue to improve what has already been accomplished and maintain the great boost that was received.

FOODIE FRIDAY!!!

Quinoia Pancakes

A great alternative to your typical pancakes or even whole wheat if you are gluten intolerant. These are packed with fiber and good for you grains.

Ingredients

•  3/4 cup cooked Quinoa (certified gluten-free if necessary)
• 1/4 teaspoon Baking Powder
• 1/4 teaspoon Cinnamon
• pinch of Sea Salt
• 1/4 teaspoon Pure Vanilla Extract
• 2 large Eggs

Directions

Heat a large, lightly greased skillet or griddle over medium heat.

Combine all ingredients in a medium bowl and pour batter onto skillet, forming 4 pancakes. Cook slowly for 3-5 minutes on the first side, until pancakes are set. Flip and cook for another 1-2 minutes.

Serve with maple syrup, honey, nut butter and/or fresh fruit.

Nutrition Information

Serves: 1  |  Serving Size: 4 pancakes

Per serving: Calories: 311; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 370mg; Sodium: 400mg; Total Carbohydrate: 30g; Dietary Fiber: 4g; Sugars 1g; Protein: 18g

Nutrition Bonus: Potassium: 383mg; Vitamin A: 12%; Vitamin C: 0%; Calcium: 15%; Iron: 20% 

Original recipe published on Hungry Healthy Girl. Check out here blog!!!

Transformation TUESDAY!!!

​Today's feature is a private client and member of  The Elite Heat. How is she a member of the Heat and not competing? She has competed, but decided, for now, not to continue on within the world of fitness competitions. She is, however, a 'lifer' for her body and taking it to the next level does not always mean on a stage. She is now preparing for a trip, yes a trip, in February and wants to look even better than she does now. Read more about Sharilyn and her fitness journey as we introduce her for the Phoenyx

TRANSFORMATION TUESDAY

I moved to Latin America in September 2012,  and was excited at what I believed would be a “new start” post-graduate school. I had put on more than a few pounds since gym and yoga sessions were replaced with late night paper writing and thesis research. 

During my first few weeks in Argentina, I religiously worked out using my Shaun T ‘Insanity’ workout DVD’s. I noticed some changes in my body but I still wasn’t happy, and I definitely wasn’t eating well.  Trying to manage being a vegetarian in a country heralded for its' beef was NOT easy.   Around Halloween, I befriended a boot camp instructor who encouraged me to step out of my comfort zone and attend a class.   I can distinctly remember that first session because I sincerely wondered if “death by burpee” was an actual thing.   Although I hated that first session, I decided to return a few days later. Two days per week quickly turned into three and before I knew it, I was there every single day.

By the time I got into the swing of it, I relocated to Peru and it was there that the magic happened – I was introduced to weightlifting by way of Cross fit. Power cleans, split jerks and dead lifts were insanely difficult at first but I quickly realized how AMAZING it  felt when I completed a heavy lift with proper form.

I continued to Cross fit when I returned to the US in May 2013 and began to “eat clean” after joining a Paleo challenge with others at my box. It was then that I realized I wanted, no, needed, a change. I didn’t want to simply lose a few pounds and get into shape.  I wanted to push myself further and harder than I’d ever done in the past. It was then that an old friend from college introduced me to The Elite Heat after I came across her fitness competition pictures on Facebook.

Malenna saw something in me that I couldn’t see in myself. Almost every single day I doubted that I could actually compete in a fitness competition but Malenna and my teammates were there every step of the way, providing support even when my family and friends didn’t understand what I was training for or why. In October 2013, I stepped on that stage and it was one of the most amazing moments of my life. I learned that being fit could be sexy and that that could be ME. Throughout this journey, I've gone from 173lbs and 35% body fat to 147lbs and 23% body fat and this is only the beginning. I am proud to be strong, “thick fit” and most importantly, healthy! 

Photo credit Omega Imagery . www.omegaimagery.com

Monday Updates!!!!

Competition Prep WORKSHOP

WHEN: SATURDAY , July 19th, 2014
TIME:  11-2
PLACE:  RSVP for LOCATION
info@jointheheat.com

If you are competing in the WBFF NYC show on the 26th and need last minute help...If you are competing in a show in the future and want guidance....if you have never competed but have thought about competing,  this workshop is for you.  Pro athletes, make up artists, photographers, coaches and trainers will be on hand to provide information on everything you need to know to be 'stage ready'.  Email us today to find out the details and register!!!

info@jointheheat.com

BOOTCAMP this week!!  

                                                                                                                      LOCATION : 59th and Columbus Circle - Meet at the statue


WEATHER PENDING - Be on the lookout for updates just in case the thunderstorms change our plans!!
TIME: 7PM

SUSAN G Komen Race for the CURE

They have already started early registration for the race! We have a team established and we will be planning a few fun runs! Check out the site and email us, support@phoenyxfitness.com. if you are interested in joining the team!

https://race.komennyc.org/

Transformation Tuesday

I remember when Anny first came to me to train. She had expressed how much weight she wanted to lose, and her current condition. How active she used to be and her ideal body. We did an initial assessment and a small workout.  During the workout, I thought she was going to pass out. lol. She had to stop and lie down. LIE DOWN. Then, she asked about bootcamp, to which I replied, (thinking about Susy's class) 'I don't think that's a good idea.' We signed her up for class, and I called my trainers to make sure they would keep an eye on her, but this was the start of a very healthy beginning.

She started the Advocare 24 Day Challenge, which begins with a cleanse and is structured for 24 days. She was very serious, and did very well losing over 15 pounds in the first month. To date, she has lost over 20 pounds and over 10% body fat, but she is not done yet!

" My journey has been rewarding both mentally and physically. By doing the 24 day challenge, learning how to eat healthy and following the proper workout regiments, I have been able to lose weight and live a healthier life. I learned it is not about how many pounds I lose but about a different lifestyle. My health has improved dramatically and since then I am just a much happier person. "

Anny has become a key player within Phoenyx Fitness helping others out within the classes and others on the challenges. 

"My ultimate goal is to continue to learn, share my knowledge and guide others to do the same and of course obtaining my 100%"

What is that 100%? We will keep you posted on Anny's progress! Congratulations Anny!!!

Manic Monday! Your Monday Bulletins!!!

BOOTCAMP

This week we are at 72nd and Riverside. I owe a few people quest bars so I will be there to make this special delivery in person. Hopefully, I'll see everyone there ready to work!!!  It's almost JULY!!!!

WHEN Monday and Wednesday
TIME 7pmWHERE entrance of the park at 72nd and Riverside

INFORMATIONAL Mixer - Meet and Greet

The Elite Heat

We are hosting an informational meeting about the team with general information and an opportunity to mix and mingle with ladies in the group. Very casual and just an hour. Also, a time to obtain information on our workshop we are hosting on the 19th, which is the following weekend.

Email us for more details or to RSVP. We are submitting location details to those who respond to the invite.

WHEN July 12th
TIME 1 - 2
WHERE disclosed upon registration

info@theeliteheat.com

Transformation Tuesday!!!!

All in the Family...

I don't believe in accidents.  I happened to see this quote before preparing this writeup, which fit the content to a tee!

First off, this duo is not a brother-sister combo. The woman in this picture is his mother!!! They DO say that exercise keeps you looking young, but we won't take ALL the credit for this one . ;)

Although this transformation story is about Malik, the story cannot be told unless we state how he got here.

Iesha has been with Phoenyx for over 3 years, attending boot camps and Zumba classes. She would go to other company's classes  from time to time but would always migrate back, so we've always considered her a 'regular'.  Not too long after, she started to bring her son to class as well and we soon grew accustomed to seeing them both in class. We have many referrals and lots of couples, so people start with us and then bring relatives, spouses, significant others, coworkers and friends. Iesha and Malik are currently our only parent child combination attending class, so they are a special pair. 

Like his mother, Malik is also very active in classes and different programs we offer. He participated in an 8 week challenge for the male warriors of our crew. We had a phone conference with each of the participants and I remember asking Malik what he thought of the food his mother ate and her now lifestyle. He said that was what kick started his journey to eating and being healthier. 

"People don't realize that how they act and what they do around their kids really does affect them, and luckily, that affected me in a good way. "

You never know who is watching. Especially those close to you. 

MONDAY Bulletins!!!!

​THIS WEEK'S BOOTCAMP!!!!

​A

nother fun filled bootcamp day!

We will be out at Chelsea Park. So, NOT the playground we usually go to. I know 

​I​

 reference that as Chelsea Park but it has a different name officially.  Chelsea Park is between 9th and 10th avenues at 28th Street.   There is a park with a field and track. We will meet there on the side closest to 28th street.  

Monday and Wednesday 7pm

Chelsea Park on 28th between 9th and 10th avenues

Meet at the track on the side closest to 28th street

MANIC MONDAY - Your MONDAY Bulletins!

We have had  busy few weeks but nothing short of amazing as get into the summer season!

BOOTCAMP

We are meeting back at Columbus Circle this week just to reset everyone and make things easy. Same spot in front of the circle. Another great day for bootcamp. The weather is perfect! Hope to see you out there!

LOCATION 59th and Columbus Circle
TIME 7PM

SAVE THE DATE Sept 7th!!!

SUSAN G KOMEN RACE

The Susan G Komen registration has opened up for Sept. I know September seems a ways off but we usually get a team together and want to have enough time to register everyone, and get everyone prepared if they would like to train for the race. We always have a good showing for the race and this year will not be any different so mark your calendars!

http://www.komennyc.org/

Transformation Tuesday!!!!!

(Wo)Man in the Mirror....

Toyosi has been with Phoenyx Fitness since December of last year. Her story is actually funny, because she joined our class in ERROR. She had signed up for a class that was in our building, but wasn't our class. She showed up for the class and I thought it was strange that she wasn't on our roster, but I was going to ask her about it the next time she was there. When I saw her in class, I asked her for her confirmation and she showed it to me. It was for a different class, but she loved ours! She reached out to the original arrangement and was allowed her money back, and OFFICIALLY signed up with us. :)  There are NO accidents! Read Toyosi's story!

I got really concerned about my weight in November of 2013,  when I saw a video of myself in a gold dress at the Children of Chernobyl gala.  I had interviewed the organizer of the gala (for my school project) but couldn't use it in the final editing because my tummy would have been a distraction to any one watching. As journalism students we've been taught to make sure nothing distracts our viewers from the story. This was my wakeup call.....I weighed about 157 pounds then.

I changed my diet completely and started this bootcamp a few weeks after that. Got a nutritionist as well to make me a meal plan. I figured the more money I spent, the more serious I'd be and ..it worked! :)

I lost 9lbs in 3 weeks.

Right now I weigh 141lbs, and at my lowest I weighed 136lbs.

 I'm not the most disciplined or organized person but losing weight has made me realize that I can accomplish any and everything I set my mind to.

Monday Bulletins!!!!

It's week three of our outdoor season and DAY #5 is this evening!!!
We are changing up the location

We have a few special guests heading up class today so be ready for something different!! It will be an intense 60 minutes!

BOOTCAMP

LOCATION 72nd and Riverside at the entrance of the park!
DATE Monday and Wednesday the 19th and 21st
TIME 7-8PM

ZUMBA 

LOCATION Pearl Studios, 500 8th Avenue, PENTHOUSE 1, 4th Floor
DATE Thursday the 22nd
TIME 7-8PM

Check out our latest posts and don't forget to join us on Facebook, Twitter and IG

@phoenyxfitness
www.facebook.com/phoenyxfitness

FOODIE Friday!!!

Paleo Jerk Chicken Recipe

We are dedicating Fridays to one of our favorite pastimes. FOOD!

Paleo. Have you heard of it? We'll blog on what it means and benefits and disadvantages of the paleo diet. In the meantime, we have a paleo based recipe that is delicious. Borrowed from emeals.com, they have their own blog and many recipes you can receive online catered to your needs. Check them out!

Paleo Jerk Chicken Lettuce Wraps


Ingredients
2 tablespoons coconut oil
½ large onion, finely chopped
2 cloves garlic, minced
4½ cups chopped cooked chicken
2 tablespoons fresh lime juice
1 tablespoon Jerk seasoning
1 tablespoon chopped fresh thyme
2 heads Bibb lettuce
Instructions
Heat oil in a large skillet over medium-high heat.
Add onion and garlic; cook 6 minutes or until onion is browned.
Stir in chicken, lime juice and Jerk seasoning; cook 3 minutes.
Stir in thyme.
Separate lettuce leaves, and fill leaves evenly with chicken mixture.
Roll up, if desired.

THROWBACK Thursday!!!!

How's this for a throwback.....

#firstbootcamp #fall2010 #brooklynbridge #riversidepark #centralpark #solongago

WORKOUT WEDNESDAY

Not your typical PUSHUp...

It's workout Wednesday again at Phoenyx and today we are giving you a typical exercise with variety. But why? Below are the different changes that are demonstrated in the video and what those changes do to your exercise.  OH and all these exercises are demonstrated by our lovely Esther Lopez, Elite Heat member, WBFF Bikini Pro and one of our instructors with Phoenyx. You got a taste of her lower body work last bootcamp. Watch as she gives a demo on some chest and arm work.

GENERAL proper form
- Back straight
- Core tight
- Hands underneath the shoulders
- Bring the body down as a unit neither dipping nor overextending the back
- Chest should almost touch the floor on a push done with proper extension

Below is a breakdown of the different transitions she makes in the video with an explanation of what it hits. ENJOY!

Regular Push ups - Regular pushups hits your main pectoral area with your hands right below the shoulders
Wide Stance- Hands are out a little wider than shoulder width to bring the focus more in the outer part of the pec
Close Stance or Tricep Push up - You see how her elbows shoot back. This is important. The chest work on this is secondary. We are hitting the triceps or the back of the arms
Staggered - Makes the move more of a core exercise by removing stability in the positioning. Keep your body straight during this exercise
FEET - Wide - just an option to change up your feet. Makes the exercise a little easier but providing balance
Star Push ups - DIFFICULT hands and feet are wide and hands are above your head and out. The only thing supporting the move as you move up and down is that core. Great core strength
VARIATION for starters - Hands on the bench. Maintain your posture
VARIATION more difficult - Feet on the bench. All the weight is on those shoulders. A great way to challenge your 'regular' pushup strength

Transformation Tuesday!!!

 One step at a time....

Weight has been a struggle for me throughout my entire life. As I've grown older I have come to understand how important a routine is for my personal success and how important it is to adjust your routine for many reasons. Though I've flip flopped a bit, I am far off from where I was 10 years ago (and about 90 lbs ago). Since starting with the 6 week boot camp in Jan I have lost just over 30 lbs and have found that aspect of my fitness routine to be a staple that keeps me challenged and excited.

Those of you who have seen me at class know that it still kicks my butt and I have to do modifications from time to time, but it's a lot easier +today than it was back in January and I have come to love the challenge of pushing myself rather than be worried about if I can make it through class without stopping. 

People hear routine and they think BORING, but if you mix up the foods you eat and exercise you do, it helps to keep your body and mind engaged and excited on a regular basis. It's also important not to be terrified of straying from that routine. For years and through multiple weight loss attempts I had brief success followed by back sliding. The problem was I was very rigid in my daily routine and was terrified and disappointed when I fell out of it. I felt that even a slight diversion was a total failure which was not sustainable. Over the last year I have tried to focus on a healthy balance of enjoying the process and realizing that, to keep things fun, I have to keep things fresh. I don't count calories but have utilized the fit book to log everything I eat which keeps me conscious of everything I eat but not tied to calories, points or anything like that. 

I've realized that small victories are important to recognize and be proud of. If your goal is to lose 15 lbs, you should be just as excited about each individual 1 lb or .5 lb you lose as you are at the thought of reaching your ultimate goal. Celebrate the moments that get you where you ultimately want to be.

I hope that my "after" pics +today will one day become my "before" pics at some point down the road. I know hard work and focus will be necessary if that is to happen but I try not to let the idea scare me for now and I am focusing on what i am able to control each day.

Monday Bulletins!!!!!

It's week two of our outdoor season and DAY #3 is this evening!!! We will be in the same spot as last week this week, at the entrance of Columbus Circle and 59th Street.

We have a few special guests heading up class today so be ready for something different!! It will be an intense 60 minutes!

BOOTCAMP

LOCATION 59th Street and COLUMBUS Circle
DATE Monday and Wednesday the 12th and 14th
TIME 7-8PM BE on time or you will be left!

ZUMBA 

LOCATION Pearl Studios, 500 8th Avenue
DATE Thursday the 15th
TIME 7-8PM

We are doing another special drop in rate for Zumba! Join us this week!

Check out our latest posts and don't forget to join us on Facebook, Twitter and IG

@phoenyxfitness
www.facebook.com/phoenyxfitness

WORKOUT WEDNESDAY!!

We don't give a SQUAT

CLICK here for a quick demo!

Wednesdays are dedicated to workouts and exercises. We started the bootcamp season and thought it would be appropriate to go to the basics. The squat is one of  the foundational moves for most leg exercises.  The video above gives you a front and side view. I listed a few cues below for your reference. We will have different exercises every week so if you have anything you have questions on or want to see, please leave us a comment below.

HAPPY HUMP DAY!!

- Feet are about shoulder width apart
- Keep your weight in your heels
- Keep your toes behind your knees
- Keep you head up, and shoulders back
- Push through your heels on the way up
- Squeeze your hips at the top of the move and tighten your legs

Transformation Tuesday

Here at Phoenyx Fitness, we are starting daily posts to keep our fans and clients updated on the latest with Phoenyx!!!  Mondays are dedicated to announcements and we are excited for the new addition of TRANSFORMATION TUESDAYS!

You've seen before and after pictures on television and advertisements and I'm sure you wondered if these people were real or what they did to lose the weight. So we are featuring REAL people making REAL changes, while maintaining a REAL and normal life.

Our first feature is Tanisha. She's been with Phoenyx since January and started with us on a New Year's 6 week challenge.  This challenge featured a program designed to trigger maximum fat loss in a short amount of time.  In just 6 short weeks, Tanisha lost over 10 pounds and brought her body fat down from over 5%.  This was done implementing our program and making some changes to her diet, while attending our classes, mostly high intensity, throughout the week.

Tanisha was preparing for a trip to and not only looked better but felt better and confident enough to sport her bikini on the beach as a celebration on a successful 6 weeks. But when she returned, she was high on loss from her first challenge and was ready for the next!

This next challenge was a 10 week BIKINI challenge with a photo shoot opportunity on the line. What would make this challenge more of a struggle hinges on the length of time. A month and a half?....pretty doable. 2 and a half months? Sounds a bit more intimidating, but we were excited to give it a go. Over 20 ladies signed up for this challenge and the week after Valentine's Day, committed to 10 weeks of clean eating, exercise, and a healthier lifestyle.

Tanisha knew she had to take this to the next level and opted in on the 10 day cleanse provided by Advocare, one of our sponsored products.














With her exercise regiment, she left nothing to chance, and joined any class she could be a part of, from the 2 day a week high intensity bootcamp style classes to the strength training classes we provided once a week at one of our private training gyms.

Tanisha began the second part of this journey at 152 pounds and 27.9% body fat. She didn't drop as many pounds this time but brought her body fat down again another 5%.  It's so important to measure your body fat in addition to your weight. Changes in composition can happen in many areas as you can see from Tanisha's pictures.


  This in roughly 4 months time. What's next? She has already signed up for our summer bootcamp, AND is interested in our fitness team. Could we see Tanisha on the fitness competition stage? : ) With these results, ANYTHING is possible! Congratulations Tanisha!!!!

Do you want more information on how to obtain your own success story? We have people on hand to answer questions for you and get you started. Email us at support@phoenyxfitness.com for more info!