Keeping up with your workout

So...you're working out, and you realize, "when was I here last?"

It's a common problem. Time slips away from us all, and you have no idea when you were last breaking a sweat. You wrack your brain for answers, but you can't come up with a valid date.

You need to track your workouts more often! I'm not talking about calories burned or minutes spent at working out...but I am talking about knowing when you were last at the gym!

What Works for Me

I find that I am most motivated by having a calendar on my bedroom door. I check off each day I workout with a red crayon. I can then see, at the end of the week or month, the last time I worked out. 

This calendar method works best for me, but I also use dailymile.com. Dailymile is a website where you can track your workouts. You can track everything from you running route, to gym routine, to calories burned. You can even log past workouts--so it's great if you go on vacation. You can still easily log your miles and workouts. 

For some reason, I stay more motivated when I discuss and post about working out. I think that's the main reason I love this blog as well as working out in general. I feel like I have to "practice what I preach" and that motivates me. 

What might work for you

• Making calendar appointments in your planner, phone or computer. The reminder can help motivate you and keep you going!
• Talk it up! The more you talk about being fit, healthy and living a healthy lifestyle, the more you will want to do it.

I hope that these ideas work well for you and your lifestyle. If you have any ideas, I'd love to hear them! Everyone has different methods. Let me know what works for you and how you track your workouts. 

Happy tracking,

Katie

Motivation Station: Workout with a Buddy

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Have trouble getting to the gym? Have you thought about finding a friend, co-worker, or someone from an exercise class to workout with? Working out with another person may seem burdensome, but if you can find someone who motivates you and has a similar schedule as you, it's a win-win situation.

Qualities in a compatible workout partner:

1. Find someone with similar goals. Do you know someone who has similar goals to you? Do you both want to run a 10k? Do they have a similar workout time in mind? If so, you might want to get together and hit the gym, pavement or track together! 
2. Make a no-excuses policy. Don't allow yourself to cancel for silly things like rainy days and sleepy mornings. Make your routine and stick to it. Knowing there is someone else there waiting on you should give you a decent dose of motivation. And don't let your workout buddy's cancellation keep you from working out!
3. Find someone who supports you. You can't make progress if your workout partner is sabotaging you. Make sure you have someone who helps you stick to your goals and supports you.
4. Don't have someone "out of your league." You don't want to be chasing after someone who pushes an 7 minute mile when you're at a 10 minute mile! At the same time, you don't want to be the ring leader, either. If you do get along great with your workout partner and you are different fitness levels, try sticking to the gym instead of going on outdoor runs where you may become separated.
5. Find someone you want to spend time with! If you don't value this person, you won't want to work out with them. You want a workout buddy who you enjoy. Also, hanging out with your buddy outside the fitness realm is always healthy!

As long as you keep these simple qualifications in mind and your eye on the fitness prize, you should have no trouble working out with a partner! Some people may not need to workout with a buddy, but if you need that extra push, meeting a friend might be the push you need. 

Your fit friend, 

Katie

Heart Rate Helper

When I first started working out, I tried the heart rate monitor on the cardio machines, but I had no idea what the numbers meant! I knew I was starting to sweat, but I never knew when I was at the right heart rate. Sure, there were charts in the gym, but my age group was not listed.

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Decoding the Chart

I try to keep my heart rate at 150BPM which is smack dab in the middle of the target heart rate zone! I try not to push myself too hard during workouts because it's dangerous. I'd say aim towards 140-160 BPM as long as you don't have any pre-existing heart conditions. 

How I manage my heart rate

I normally take my heart rate using the cardio machines that have the heart rate monitor option. I'll take it from time-to-time during my workout because the heart rate conductors are normally in terrible spots (like on the non-moving arms of the elliptical). I'd much rather not hinder my workout by worrying about my heart rate the entire time. 

As for taking my heart rate when I'm out on runs, I have begun to gauge myself on how I feel during the run and my breathing. If I'm panting and can't catch my breath-- I'm clearly going too hard. On the other hand, if I'm feeling good and I don't feel that I'm working hard enough, I will certainly push myself harder!

One day, I would love give myself a heart rate monitor! I feel like it would be extremely beneficial to have one for outdoor runs and even on the treadmill--because it's not safe to check your heart rate while running on a treadmill!

Good luck monitoring those heart rates!

Katie

Challenge Yourself!

Are your workouts getting easier? Are you not as exhausted after a workout? If you are trying to lose weight and hit a plateau, you might want to consider upping the ante on your workouts! Here are some great ways to take your workouts to the next level.

How to challenge yourself!

Extend your cardio time or push yourself harder during your cardio workout.

Easier said than done, but trust me, adding more time/effort to your cardio routine might be just what you need. Do you normally keep the elliptical at a lower resistance? Up it by five points or more, or stay on the machine for an extra 10 minutes. You could even do both!

Add weights or intensify your weight routine.

Do you weight train? If not, it might be time to start. 

According to an article in Women's Health Magazine, women who lifted heavier weights for a shorter amount of reps burned more calories. Plus, more muscle = more fat-burning power throughout the day. It keeps your metabolism revved and ready to go!

Mix it up!

Try a new group exercise class, try the elliptical instead of the bike, try the rowing machine, try a new running route, bike instead of walk! There are so many different fitness options out there, and there are so many ways to amp up your routine and get yourself feeling challenged again. 

I try to incorporate all different things into my workout. I try not to run too much because it's bad for my hips and I try to mix up my weight lifting routine. I try to take different classes and my yoga class focuses on different muscle groups each class. 

Remember variety keeps your muscles and metabolism in shape!

Sweat it up!

Katie

It's all in the bag!

It may not seem like much, but this bag is my buddy. I use it for so much, but it's currently rocking my world as my gym bag. It has holes, rips and seams coming apart, but I think it just shows my dedication!

What's inside...

Sweatpants

These old, ratty sweatpants are perfect for going home on cold nights, post-workout!

I throw them on and I'm good to go. I get the post-sweat chills a lot and 

I end up FREEZING after winter workouts.

Sneakers

ASICS, baby! I love my sneakers. I always keep them in there and I'll occasionally

put some baby powder in them to keep them smelling fresh.

Shorts

These shorts are perfect (and they have POCKETS). I can never workout in 

long pants, so these are my go-tos!

Deodorant 

Gotta stay fresh! These tiny travel sizes are perfect for my bag. 

Hand Sanitizer

Yes, the gym is good for your health but germs and harmful bacteria run wild. Although you're supposed to wipe your machines down, I see way too many people skimp on their cleaning duties!

Hair Ties and Clips

For the days that I don't have a hair tie on my wrist. If my hair is still down, 

I'm not working hard enough!

Ibuprofen

For the occasional muscle aches and tenderness pre or post workout!

Workout Top

I always keep a backup workout top or t-shirt in my bag!

Headphones

For tuning the world out during my workout.

I practically live out of my gym bag. I just throw it in my car and I'm all set! Some days, I don't get to the gym and it just sits in my car. However, in case that moment of workout inspiration strikes, I'm ready!

What's in your gym bag? Did I give you any ideas? Do you have any suggestions for my gym bag?

Also, always keep your bag packed, that way, you are ready to sweat!

Stay fit,

Katie

When You REALLY have no time

Finals week, projects at work, family challenges, vacations, holidays, birthdays...these are all time-consuming events and usually leave little to no time for a workout. There are some things you can do to manage your time, stay productive and  multitask your way

Use Time Wisely

Using your time wisely is something that all individuals have difficulty with, especially if you're a beginner when it comes to exercising.

I try to make some time in between school, work and going home to hit the gym, but there are many days where it is just not meant to be. It helps to have a gym that is convenient for you. It's even a larger plus if your gym/fitness center is on your way to work or school.

I try my best to bring shower supplies/change of clothes with me. I usually keep at least a pair of sneakers and a change of workout clothes in my car-- just in case workout inspiration strikes! If you have somewhere to go right after, maximize your workout time by showering at your fitness facility instead of running home and grabbing a shower.

Productive Procrastination

Do you have cleaning to do around your home? How about school work or a work project, do you not want to do that? Don't want to go home and cook dinner? Then, try to workout.

This is a great mental strategy to adopt and it truly helps me. I give myself the option of working out or doing schoolwork almost all the time. Yes, I know, I avoid schoolwork -- bad-- but I make sure to do something productive like workout. I often find my mind cleared from the stress and I am more focused when I reapproach my assignments and studying.

Multitask!

Sometimes, getting a workout in is just NOT POSSIBLE. It's an unfortunate issue, I know.

How I solve this:

• Calf raises in the shower / while brushing my teeth.
• Park far away and walk!
• Take the stairs instead of elevator and RUN up them.
• Stand instead of sit.

So, you don't need to workout to be healthier! All you need is a few ideas on how to change up your routine and you'll see a change. Of course, getting active and making time for a workout is extremely important, but some days it doesn't happen!

Stay in motion,

Katie

My Favorite Poses

Mostly every individual that practices yoga has a favorite yoga position. In case you aren't familiar with poses, I have included both the English and Sanskrit names.

I'm a huge lover of twists, binds and flexibility poses. Here are some of my favorites!

Upward Bow or Wheel // Urdhva Dhanurasana

This has been one of my favorite poses that I mastered back when I was a gymnast. It's the perfect "wake up in the morning stretch." Do I ever do it in the morning? Almost never. It is a great back stretch and chest opener. The further you push your chest outward, the deeper the stretch.

Pigeon // Eka Pada Rajakapotasana

Pigeon pose is one of my all-time favorites. I love how it helps to open my hips and inner thighs, which get really tight from running. I sometimes feel like I could stay in this pose forever.

 Bound Triangle // Baddha Trikonasana

Triangle pose with a bind is a great pose for tight hamstrings and back. It's a tough pose to accomplish, but when accompanied with a slow breath, I truly enjoy it.

Those are some of my favorite yoga poses. You can alway search modifications, especially if you are unfamiliar with yoga. I do recommend taking a yoga class so you know you are doing it correctly. 

These poses are obviously subject to change over time, you too, may find a pose that you used to love and you now hate or vice versa!

Twist, bend and breathe,

Katie

Hydration Station

It is so important to make sure your body has enough water. Even if you don't break a sweat everyday, your body constantly uses water. One way to make sure you are getting enough is to use a hydration calculator.

According to WebMD, there are several reasons to drink more water:

• Water helps maintain the balance of body fluids and keeps brain function at its peak. Feeling groggy? Grab some H2O and sip away!
• Helps to control calories and overeating (especially when substituted for a caloric beverage like soda).
• Water helps energize muscles. Make sure to drink about 17 ounces (I usually go for 20) about two hours before a workout. Muscles won't get as fatigued or as sore. Make sure to drink after your workout too!
• Water keeps your kidneys and intestines in great shape! 

Here are some great tips on how to keep yourself on top of hydration!

• Get an awesome and fun water bottle. Make sure you get a bottle that makes drinking water more fun! You'll be refilling it constantly. My favorite is the Camelbak Eddy and I have it in purple .75 liter. I want it in the full liter size next! It's a perfect water bottle for on-the-go and it doesn't spill. It also has a lifetime guarantee and makes the $15 price tag totally worth it.

• Sip all day, every day. Here's a great way to do it, if you can't lug two water bottles around, just do 9am/2pm on each marker and refill. Found this great tip on Pinterest!

I hope you all decide to make smart choices for hydration by choosing water over other beverages. I'll admit that I'd rather drink anything but water, but it has been growing on me. I try to at least drink two full bottles of my .75 L water bottle, which still does not bring me to my 2.1 L hydration goal! 

Happy hydrating,

Katie

How to Kick Black Friday's Butt

Are you a diehard shopper? If so, I’m sure you’ll be snagging all the Black Friday deals. Of course you’ll want to be charged and ready to go, but long lines and crowds of shoppers will easily wear on your energy.

It’s a draining post-holiday tradition that many individuals opt-out of. However, if you decide to brave the crowds, lines and get some great deals in the process, here are some great tips.

1. Dress for comfort. You don’t want to be rushing around the mall sweating with that heavy coat on, so don’t bring it! Leave the Uggs and other fancy footwear at home. Wear comfortable sneakers or clogs that have support, your feet will thank you. Don’t wear constricting clothing, either. You’re best off wearing clothing that’s relaxed and comfortable!
2.  Food, food, food! Okay, so you’re probably thinking “I had my big Thanksgiving dinner, so I’ll be fine!” WRONG, you will get hungry! Mall food courts get mobbed on Black Friday. Skip the lines and keep shopping by packing foods that will give you energy. Trail mix is a great idea, the sugar in the chocolate will give you a quick, short burst of energy and the nuts will give you long term energy. Bananas are always a great, on-the-go option also.
3. Skip the caffeine and sugary drinks. The sooner you reach for the coffee, cappuccino or latte and chug it, the sooner you’ll crash! Try to sip it slowly, and alternate with water to stay hydrated and awake. You’re better off sipping water and carrying it around in a reusable water bottle for a free water fountain refill. Now, that’s saving money and calories!
4. Keep moving. “It does not matter how slow you go as long as you do not stop.” If you are a true, Black Friday warrior, you want to avoid sitting and “taking breaks” as much as possible. It will only make you more tired and it will be harder to get going again. As soon as you lose your momentum, it’s time to go home. With that being said, don’t overexert yourself on saving a few dollars, because it’s not worth it.
5. Be safe. Be smart about your wallets, your credit cards, cash and purses. Try to stay in small groups of 3-4 people, so it’s easy to get around but you’re not in a small enough group that you’ll be an easy target for scammers and pickpockets.

I hope you all have a great Black Friday, whether it’s spent browsing the internet for holiday gift ideas, braving the crowds at the malls at midnight, or enjoying your day resting at home!

Be smart and safe!

Katie

Gobble Wobble Race Results!

Place: 1006/2087

Top 50%

Chip time: 31:34 

(which is what I count because I was at a 2 minute standstill at the start)

I have been up since 6:30am working race registration and then I did the run! I always get anxious before a race and I peed twice within 30 minutes before the race started...

Anyways, I was fine with the race! The last hill was grueling, but I had so much adrenaline. Plus, ACDC's "Shook Me All Night Long" was blaring in my ears. I never, ever run with earphones but it helped me focus especially once I separated from my friend. It kept distractions away from my mind and it gave me my moment to just run the race, for me, like I originally planned.

5ks are getting to be easier, which is exciting. Maybe I will be ready for the Rock'n'Roll Half come September!

My running attire for the race (this was taken post-race, no way was I taking a picture at 6:30am). 

Top: Avia (blue long sleeve),  Nike (short sleeve purple, underneath), Aerie (sports bra). 

Bottom: Under Armour Coldgear Compression Tights. 

Shoes: ASICS

Honestly, I was dressed PERFECTLY for the weather. I debated whether or not to take my vest and I'm so glad I left it behind. Less is more when running a race, everyone!

I'm very thankful for my body and it allowing me to run this race with zero complications! I'm also thankful for my friend who I ran beside for about half of the run. Today was a great day!

I came home and stretched my achy muscles to "thank" them.

Now, I must go catch some ZZzzzs because I am opening tonight at the mall for Midnight Black Friday MADNESS!

Stay fit, healthy and full of food and happy Thanksgiving!

Katie

Gobble, Gobble!

 Ah, the savory smells of roasted turkey linger in the kitchen. The fluffy, hot mashed potatoes are sitting on the table. Cranberry sauce is ready for consumption. Pumpkin pie and ice cream are all set for dessert.

The problem is you’re trying to eat healthy! All these smells wafting from a relative’s kitchen (or more dangerously, your own) will be tempting.

Here are some tips on how to eat healthy and keep in check come turkey time:

• Keep your plate colorful. This is the best way to avoid a carb overload! Too much bread, potatoes and stuffing (beige food) can be a bad thing. Try to fill your plate with nutritious options first like carrots, peas, corn, string beans, spinach, asparagus, salad, cranberry sauce, or sweet potatoes. Then fill in your plate with the carbohydrates!
•  Eat slow. Eat less. The idea of eating slow (allowing 10-12 seconds between loading another forkful of food into your mouth) gives your stomach time to realize it’s full. Your brain will get the signal to stop eating before you overindulge.
•  Choose only what you really want. This is a great way to “rank” your food. Take what you really want on your plate and put the rest aside. Ask yourself, “Will I eat all of this?” and "Do I really want this, or is there something I like more?"
•  Don’t load up on unhealthy hors d’oeuvres and appetizers. First, Eat small amounts of appetizers. Yes, the Ruffles chips and onion dip that my family serves are sinfully delicious, but is it healthy to load my plate up on just that? No. It’s not! I’ve got an entire plate of delicious Thanksgiving goodness that only comes once a year. If you can't resist those unhealthy options, just eat small amounts and you can always indulge on a fruit or veggie platter instead!
• Live a little! You may not feel guilty about overindulging once you start eating, but come Black Friday, you might have a case of the post-Thanksgiving blues. Try not to think about it. Most likely your Thanksgiving overindulgence only lasted one day, or one evening. Keep that in mind! 

I find that it’s best to just let the holiday be exactly that—a holiday. Don’t count calories or force any strange healthy options down your loved one’s throats. Thanksgiving will not sabotage your healthy lifestyle unless you allow it to. Come Monday, get back in the swing of healthy eating and activity! You will be just fine! Your healthy life will resume at some point, I promise!

Happy gobbling your Thanksgiving meal!

Katie

Accomplishments & Hug a Runner!

Hi everyone!

I just wanted to let you all know that I ran a very long distance (for myself) that was 6.4 miles! I ended up running to the bank to deposit a check and then I took a detour on the way back, ended up doing another 1.6 miles than I originally planned.

I did not set out to run this pace, since I'm running the Gobble Wobble in less than two days. I figured, hey what the hell! I'll give it a go. I'm so glad I pushed myself through. I proved to myself that I'm really getting back into running and it's for good! I made sure to go to yoga tonight to help soothe my muscles, even though I stretched and foam rolled a TON after I initially got home post-run.

So yes, that's how I began with the run. The first 1.5-2 miles are always the mentally and physically most difficult. I find it easier to run once I hit the 2 mile mark. I don't really track my time or pace, but I went slow. I made it in about an 1:10 (one hour, ten minutes) but I didn't want to overexert myself. either.

Also...

Happy Hug a Runner Day, all you runners get huge hugs from me!

No matter how slow you are going, you are still lapping everyone on the couch!

Stay fit, healthy and motivated!

Katie 

running and training gear purchases!

Yesterday, I realized that it is going to be chilly Thanksgiving morning. I'm running a 5k and I almost never run outside when it's cold (at least, not really). I'm kind of a wimp about it!

I figure I'd invest in a set of Under Armour Coldgear leggings! They are so beautiful and soft and warm and I just can't wait to take them for a test run (literally). So I bought these beautiful Under Armour Coldgear Compression Leggings. I'm patiently waiting for these babies to arrive soon via Fed Ex!

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I need compression because it helps speed my recovery time (not as sore after longer runs, feel more supported when running and less muscle tightness). I also needed a pair of cold gear because all my other running tights were NOT SUITED for running in cold weather and the cold air just wooshes right through! Brrr...

Another purchase I made this weekend...which I am WAY too excited about:

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I got a pair of ASICS Women's Gel- Envigor TRs! I live and breathe ASICS shoes, I've strayed from their wonderful products and only caused my feet pain and suffering! These blue beauties are my cross trainers. What that means is if I'm heading to the gym to just lift, maybe I'm going to take a Body Pump class, it's for less intense impact activity and I'll wear these. I normally wear my other running ASICS to to everything, but I don't want to wear them out from cross training, spinning classes, etc. I want to save my hardcore running shoes for hardcore running, races and long runs--where I really need them! 

Better yet, I found them at Nordstrom Rack, and they were only $55-- yes, please!

Happy Fitness :)

Katie

Cool Down and Stretch

You're done your workout. You're covered in sweat, thinking about how you just want to leave the gym and go home and shower.

Don't.

Stay and stretch for ten minutes. Your muscles will be less sore and less prone to injury.

The best way I can force myself to stay and stretch is to have a stretching playlist on my iPod. That way, it's ready for me when I'm done with a grueling workout. I make a mix of heart-rate slowing songs that I love!

Here's a few songs from my stretching playlist (I keep it on shuffle, great way to keep it unpredictable):

• Last Kiss - Taylor Swift
• The Goldfish Song - Kina Grannis
• Colors - Grace Potter & The Nocturnals
• Such Great Heights - Iron & Wine
• Your Song - Ellie Goulding
• Safe and Sound - Taylor Swift (feat. The Civil Wars)
• Stars - Grace Potter & The Nocturnals
• Bluebird - Sara Bareilles

I'll also update my playlist about once every other week, to alleviate boredom. I also keep many different songs (up to 30 songs) so I always have an option. 

Another option for music is if your music device has Wifi capabilities. I'll go on Pandora and put the Singer/Songwriter or Yoga station on and just zen out.

I allow my mind to wander while I'm lying on the mat stretching. It's so euphoric and relaxing and it's pure "me" time.

If you are looking for a great stretching routine, here are some great options:

and here is a link to another stretching routine

I'm a huge fan of Cassey's stretch routine from Blogilates. It has helped increase my flexibility so much!

Love your body back and reward those muscles every day! They truly do so much for you. Remember not to push your muscles too far, or else you may strain or tear a muscle. 

Katie

Motivational Moments

I just want to give to one of my favorite fitness bloggers, Allie, a sincere congratulations on completing her first marathon (and first race). Check out her recap here.

Allie is a perfect model of setting a goal for yourself and reaching it. She documented the bumps along the way, but she crossed the finish line!

I'm setting a tentative goal for myself...

I want to run the Philadelphia Rock and Roll Half Marathon in September 2013!

13.1, babies!

I told myself, once I run a half marathon I can buy this beautiful piece of running gear/technology as my reward.

It'll happen one day and I hope in September 2013!

My advice would be to set a goal for yourself and don't cheat! If your goal is to lose 20 pounds, your present to yourself isn't a night out for ice cream and pizza. Try a spa day or a shopping spree! Your body goes through a lot, so you're better off treating your body right rather than sabotaging your fitness feats.

Happy goal setting!

Katie

Exercising my fitness commitment

Excuses

• You don't have time to workout. 
• You are busy. 
• You are stressed. 
• You have classes. 
• You have assignments to do for your classes.
• You have work.  
• You just don't have time for anything else in your schedule.

So, how will you find time to workout?

I solved this dilemma for myself. I have two jobs, an internship and I go to school full time. I make time to workout. No, I don't magically have 26 hours in a day, but some days it sure feels like it.

Starting a workout regimen is complicated and hectic. It doesn't have to be! That's why I'm here, to hold your hand and motivate you to put one foot in front of the other until you're breaking a sweat.

What works for me

I have a little secret tidbit of information to help you better understand time management.

There are individuals out there who are busier than you and they are carving out time to exercise.

If you can't make your workout fit into your schedule, then you need to make your workout more accessible.

My dilemma and how I solved it:

I want to work out at the gym where I work, but the hours just do not fit my routine.

Question: Now, you may simply ask me, why don't you just work out at home?

My answer: Working out at home is not a real possibility for me. My house is old, creaky and tiny and there's not much room do do a full-on cardio session in my living room. It's impossible. So, I suggest you, my fellow space-limited friends, to join a gym with better hours for you.

I just joined a 24-hour gym. I can go whenever and it's really great! Especially when I close at my mall job (the mall closes at 9, out of there by 9:30 and the gym wouldn't happen until 10 which, by that point, my old gym closed at 10). Yeah, so a workout would NOT happen.

If you can't make a gym work for you, it's time to start searching!

Commit to fit!
Katie

About Hit the Mat Running

Things to expect from Hit the Mat Running

            Hit the Mat Running is my fitness and active living blog. I hope to inspire others who come from all walks (or runs) of fitness.

 Posts will include:

• Workout tips and photos
•  Information about yoga and my yoga experience
•  Information about running and my running experience
• Recipes
• Photos
• Playlist information
• Motivation!
• Personal fitness posts 

About me and my passion for fitness

            I love keeping in shape and healthy. I find that I think more clearly and my mind and body are in-sync when I am more active. I learned the hard way that recovering from nerve damage is a difficult process that requires a lot of patience (just like any injury). It forced me to slow down, and I will do a lot of injury prevention posts.

Why Hit the Mat Running?

            I chose the title, Hit the Mat Running, because I run and participate in yoga. There’s something about Hit the Mat Running that resonates with me as a yogi and a runner, it shows that from the moment I start working out that I give it my all.

How often will you hear from me?

            My blog will most likely update either every other day to once a week. Maybe some weeks I’ll post every single day. It all depends!

 I will try my best to stay dedicated and maybe, if I get a small community started, I’ll post different challenges and giveaways.

            I hope to inspire others who may have difficulty staying motivated in the world of fitness. It takes a lot of  motivation to walk into a gym, go for a run outside or even put those workout clothes on. I’m here to show you what’s worked for me so far. This blog will help me stay motivated and will hopefully help motivate you all!

Stay healthy and active!

Katie