Blog - Lee-Ann Watanabe

are you a sometimes or most times person?

𝑨𝒓𝒆 𝒚𝒐𝒖 𝒂 𝒔𝒐𝒎𝒆𝒕𝒊𝒎𝒆𝒔 𝒑𝒆𝒓𝒔𝒐𝒏 𝒐𝒓 𝒂 𝒎𝒐𝒔𝒕 𝒕𝒊𝒎𝒆𝒔 𝒑𝒆𝒓𝒔𝒐𝒏?

Personally, I am a MOST TIMES person…

Creature of habit…

Thrive on rituals…

Excited by a check list…

Love a plan!

If you’ve followed me for some time, then you know I am the Honolulu Personal Trainer who is all about BALANCE.

Several weeks ago, I was on a 10-day vacation and I #instagram documented my FUN because I talk my walk.

I did track 80% of the time. And I did move 🚶‍♀️my body daily.

I also drank alcohol 🍾frequently.

I ate dessert🍰 even more often.

I ENJOYED myself with zero 🙅‍♀️guilt. (It took most of my life to get here).

But here’s the reality – you CAN go on vacation, eat the food, drink the wine, have the fun, eat the sugar, splurge here and there and still be working toward your wellness goals. THIS is NOT one or the other. THIS is NOT you have to choose a side.

What you DO NEED is a long term plan, some organization around your goals that include your preferences, makes accommodations for your profession and most of all, a plan that suits your unique personality!

So REMEMBER THIS – what you do SOMETIMES doesn’t count! What counts is WHAT YOU DO MOST OF THE TIME!

We have 6 months left in 2021, how will you spend the next 180 days – will it be working toward your health goals sometimes or working toward those goals most of the time?

stop playing small in your weight loss

When it comes to my body, I spent far too many of my 44 years playing small.

Chasing a SMALL number on the scale. (Jenny Craig start student)

Laser focus on fitting into a SMALL clothing size. (single digit size chaser)

Our local mall had a store with sizes 00-8. Many of my high school classmates wore that brand as a badge of honor. I, of course, could never shop there. (Windward Mall in Kaneohe, Hawaii)

You see, I believed my worth was literally based upon my weight; a SMALL weight. I couldn’t see pass a number, a size. I refused to see all my other wins as progress. These wins were too SMALL to be celebrated.

How F’d up is that thinking???#mindset

But I was too in it to see beyond it. #obsessed #compulsive #extreme

And now I’m wiser. I guard my mental energy. I find joy in moving and lifting. I appreciate my body now more than ever! #honolulupersonaltrainer

And this fits right into the 8th fat loss mistake I’ve made far too often. Have you?

#𝟴 𝗡𝗢𝗧 𝗠𝗘𝗔𝗦𝗨𝗥𝗜𝗡𝗚 𝗣𝗥𝗢𝗚𝗥𝗘𝗦𝗦

Truth: Weigh yourself, take pictures and measurements. Do whatever works for you! I do all of the above with my coaching clients because the more data we have, the better informed we are and the less guessing we have to do!

𝐒𝐓𝐎𝐏: 𝐆𝐮𝐞𝐬𝐬𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐰𝐚𝐲 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐲𝐨𝐮𝐫 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬 𝐣𝐨𝐮𝐫𝐧𝐞𝐲 𝐚𝐧𝐝 𝐥𝐞𝐚𝐯𝐢𝐧𝐠 𝐭𝐡𝐢𝐧𝐠𝐬 𝐮𝐩 𝐭𝐨 𝐜𝐡𝐚𝐧𝐜𝐞.

𝐒𝐓𝐀𝐑𝐓: 𝐔𝐬𝐢𝐧𝐠 𝐨𝐛𝐣𝐞𝐜𝐭𝐢𝐯𝐞 𝐝𝐚𝐭𝐚 𝐭𝐨 𝐦𝐞𝐚𝐬𝐮𝐫𝐞 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐨𝐯𝐞𝐫 𝐭𝐢𝐦𝐞 𝐚𝐧𝐝 𝐡𝐢𝐭 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥𝐬!

In my 12 week online training programs, my ladies check in with me every Sunday. They complete an online form and send me measurements and pics and we navigate, we formulate, we pivot, we work together to decide the plan of action for the week ahead!

If you’re finally ready for some accountability, a clear path and direction for your eating and exercise, my online training program #Accelerate40 program is for you!

Curious? Questions?? Schedule a totally free ZERO pressure Zoom or Phone chat with me!!

i did no exercise, isn’t that n.e.a.t?

I haven’t had an epic exercise week that wasn’t “prescribed” in a while. When I say prescribed, I mean, like the lifts I am scheduled to do or the classes or cardio that I HAVE to do as a Honolulu Personal Trainer.

With my move, I’ve gotten in A SHIT TON of exercise and steps, all through just daily living! We call this type of “exercise” NEAT which stands for this fancy term called Non-Exercise Energy Thermogenesis.

NEAT is the very FIRST thing I look at with a new client ESPECIALLY a new client who has never exercised before OR has taken a long hiatus from exercise.

NEAT is the energy expended for everything we do that is NOT sleeping, eating or sports-like exercise. It ranges from the energy you expend walking to work, typing, performing yard work, fidgeting and yep, MOVING!

If you haven’t exercised in a while, it would be a disservice to you for me as your coach to add in exercise BEFORe first seeing how we can turn what you already do into “exercise” – THAT IS NEAT, yeah? 😉

Which brings me to number 6 of the most common weight loss mistakes I see my ladies making!

#6 ——————> 𝗢𝗩𝗘𝗥𝗘𝗦𝗧𝗜𝗠𝗔𝗧𝗜𝗡𝗚 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗕𝗨𝗥𝗡

Your treadmill is a liar. The amount of calories it says you burned are grossly inaccurate. Ignore it.

FICTION: Paying attention to how many calories your treadmill or fitness app says you burned and then eating more according to that result

TRUTH: So many of us are misled by the calorie burn output cardio machines or our smart watches are giving to us!

QUICK FIX: Focus first on your NEAT. Get your NEAT up consistently. Once that is solid, start putting in work on the exercise end (walking and lifting heavy). Remember, consistency and effort bring about change, not technology!

are you doing all the heavy lifting?

I’ve been in the process of moving. And boy, I’m lucky I am STRONG!

So… that leads me to fat loss mistake #5 (If you missed the others, go back to my main feed posts to review the most common mistakes I find with the ladies I work with as a virtual personal trainer living in paradise in Oahu, Hawaii. There are 8 mistakes in total!)

#𝟱 𝗡𝗢𝗧 𝗟𝗜𝗙𝗧𝗜𝗡𝗚 𝗛𝗘𝗔𝗩𝗬!

Stop the insanity of light weight and a gazillion reps as typically found on all of those videos and “strength training” classes found in your local gym!

𝐅𝐈𝐂𝐓𝐈𝐎𝐍: 𝐍𝐎𝐏𝐄! 𝐇𝐄𝐀𝐕𝐘 𝐋𝐈𝐅𝐓𝐈𝐍𝐆 𝐖𝐎𝐍’𝐓 𝐌𝐀𝐊𝐄 𝐘𝐎𝐔 𝐁𝐔𝐋𝐊𝐘!

𝐓𝐑𝐔𝐓𝐇: 𝐒𝐭𝐫𝐨𝐧𝐠𝐞𝐫 𝐩𝐞𝐨𝐩𝐥𝐞 𝐚𝐫𝐞 𝐛𝐞𝐭𝐭𝐞𝐫 𝐚𝐭 𝐬𝐭𝐚𝐲𝐢𝐧𝐠 𝐥𝐞𝐚𝐧. 𝐖𝐡𝐲? 𝐁𝐞𝐜𝐚𝐮𝐬𝐞 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐣𝐮𝐬𝐭 𝐛𝐮𝐢𝐥𝐝 𝐦𝐮𝐬𝐜𝐥𝐞, 𝐢𝐭 𝐛𝐮𝐢𝐥𝐝𝐬 𝐚𝐧 𝐞𝐧𝐠𝐢𝐧𝐞 𝐭𝐡𝐚𝐭 𝐛𝐮𝐫𝐧𝐬 𝐟𝐚𝐭. 𝐌𝐨𝐫𝐞 𝐥𝐞𝐚𝐧 𝐦𝐮𝐬𝐜𝐥𝐞 𝐦𝐞𝐚𝐧𝐬 𝐛𝐞𝐭𝐭𝐞𝐫 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦, 𝐰𝐡𝐢𝐜𝐡 𝐦𝐞𝐚𝐧𝐬 𝐦𝐨𝐫𝐞 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐛𝐮𝐫𝐧𝐞𝐝 𝐭𝐡𝐫𝐨𝐮𝐠𝐡𝐨𝐮𝐭 𝐭𝐡𝐞 𝐝𝐚𝐲 (𝐞𝐯𝐞𝐧 𝐚𝐟𝐭𝐞𝐫 𝐲𝐨𝐮𝐫 𝐰𝐨𝐫𝐤𝐨𝐮𝐭𝐬).

Quick👏🏾 Fix:👏🏾 Lift👏🏾 heavy👏🏾 and👏🏾 sprinkle👏🏾 some👏🏾 high-rep👏🏾 sets👏🏾 into👏🏾 your👏🏾 program.👏🏾 It’s👏🏾 called👏🏾 Balance!

How often you lift and the type of program you follow are dependent on your training history, past or present injuries, and goals.

STOP: Doing 20-30 rep sets with those pink light weights that don’t elicit any adaptation whatsoever.

START: Lifting some heavy ass weights and build a calorie-burning-energy-expending machine.

𝐈𝐧 𝐦𝐲 𝐨𝐧𝐥𝐢𝐧𝐞 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐩𝐫𝐨𝐠𝐫𝐚𝐦 𝐜𝐚𝐥𝐥𝐞𝐝 𝐋𝐞𝐯𝐞𝐥𝐔𝐩 𝟏.𝟎, 𝐈 𝐜𝐫𝐞𝐚𝐭𝐞 𝐜𝐮𝐬𝐭𝐨𝐦𝐢𝐳𝐞𝐝 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐩𝐫𝐨𝐠𝐫𝐚𝐦𝐬 𝐢𝐧 𝐭𝐡𝐫𝐞𝐞 𝟒-𝐰𝐞𝐞𝐤 𝐛𝐥𝐨𝐜𝐤𝐬 𝐟𝐨𝐫 𝐦𝐲 𝐥𝐚𝐝𝐢𝐞𝐬. 𝐓𝐡𝐞𝐬𝐞 𝐩𝐫𝐨𝐠𝐫𝐚𝐦𝐬 𝐚𝐫𝐞 𝐓𝐀𝐈𝐋𝐎𝐑𝐄𝐃 𝐭𝐨 𝐞𝐚𝐜𝐡 𝐔𝐍𝐈𝐐𝐔𝐄 𝐖𝐎𝐌𝐀𝐍 𝐛𝐚𝐬𝐞𝐝 𝐮𝐩𝐨𝐧 𝐡𝐞𝐫 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥𝐢𝐭𝐲, 𝐡𝐞𝐫 𝐏𝐫𝐞𝐟𝐞𝐫𝐞𝐧𝐜𝐞𝐬 𝐚𝐧𝐝 𝐡𝐞𝐫 𝐏𝐫𝐨𝐟𝐞𝐬𝐬𝐢𝐨𝐧!

Post a pic of your strength training sweaty selfie below! 🤳🏿

why you should quit HIIT

𝑰 𝒂𝒎 𝒈𝒖𝒊𝒍𝒕𝒚 𝒐𝒇 𝒕𝒉𝒊𝒔! 𝑨𝒏𝒅 𝑰 𝒔𝒑𝒆𝒏𝒕 𝒂𝒕 𝒍𝒆𝒂𝒔𝒕 2 𝒅𝒆𝒄𝒂𝒅𝒆𝒔 𝒐𝒏 𝒕𝒉𝒊𝒔 𝒉𝒂𝒎𝒔𝒕𝒆𝒓 🐹𝒘𝒉𝒆𝒆𝒍.

Today I discuss the 4TH fat loss obstacle I myself am personally GUILTY off – can you guess what that is??? #honolulupersonaltrainer #doasIsaynotasIdo

———> 🅳🅾🅸🅽🅶 🅷🅸🅸🆃 🅰🅻🅻 🆃🅷🅴 🆃🅸🅼🅴

———> 𝘿𝙊𝙄𝙉𝙂𝙃𝙄𝙄𝙏𝘼𝙇𝙇𝙏𝙃𝙀𝙏𝙄𝙈𝙀

———> D̳O̳I̳N̳G̳ ̳H̳I̳I̳T̳ ̳A̳L̳L̳ ̳T̳H̳E̳ ̳T̳I̳M̳E̳

Ya get it? LOL

TRUTH: HIIT (high intensity interval training) is GREAT when correctly programmed; but it is NOT meant to be done frequently. It’s actually impossible to do so. The very nature of HIIT training is to perform all out, high-intensity exercise for a short period of time. And you need ample recovery between sessions to see the benefits of it.

FICTION: Doing HIIT daily or even every other day will get that lean body you are dreaming about. If this is your’e digging yourself into a hole. You’ll burn out fast because you’re trying to operate at a level of intensity that your body (and nervous system) simply can’t sustain.

STOP: Doing HIIT every time you’re in the gym.

START: Doing 1-2 HIIT sessions a week (at the absolute most) in combination with strength training. LISS (low intensity steady state) cardio like walking, biking, or playing sports are extremely underrated for fat loss.

Just👏🏾 move👏🏾 more.👏🏾

WHAT’S YOUR FAVORITE HIIT ACTIVITY? Mine are actually sprints. The short intensity keeps my running base 👌 ya know, in case I have to sprint away from a bear 🐻 or a zombie 🧟‍♀️!

3 #macro tracking tips

Whether you prefer flexible dieting, keto, paleo, plant-based or another style of eating, counting macronutrients (macros) is an excellent tool to assess the proper ratio of fats, carbs and protein your body needs to reach your specific goals.

1.👏🏻 Have👏🏼 single-source👏🏽 macros👏🏾 on👏🏿 hand.

Have primarily only one of the three macros: protein, carbs or fats on hand. Having a list of foods to choose from when you have mainly one macro you need to fill is extremely helpful, will help keep things simple and can be a great tool for beginners and for overcoming weight loss plateaus.

2. 𝙉𝙚𝙫𝙚𝙧 𝙜𝙧𝙤𝙘𝙚𝙧𝙮 𝙨𝙝𝙤𝙥 𝙝𝙪𝙣𝙜𝙧𝙮.

This is the oldest trick in the book! Having a meal or snack before hitting the store can be a game changer when it comes to sticking to your grocery list.

3.❤️Set🧡your💛environment💚up💙for💜success.

Your willpower is finite and takes focus. Imagine what we all could accomplish if our energy wasn’t being wasted on fighting temptations multiple times a day. Here are a few ways you can set your environment up for success:

==Do a kitchen overhaul by keeping whole food and some solid choices readily accessible at all times!

== Shop with a grocery plan! Have a meal beforehand will help too!

== Practice mindful eating by eating slowly, removing distractions and savoring the experience with your food!

What are some of your food best practices? I always have a delicious dessert, every day and that friends, keeps my cravings away 😉

With much love,
your Honolulu Personal Trainer

to food track or not to food track?

Right now in “summer shred” season, too many people are focusing on how fast they can lose fat instead of how long they’re able to keep it off.

Today, I tackle the third most common mistake I see my ladies (as THE Honolulu Personal Trainer) making when it comes to their weight loss goals

DRUM ROLL PLEASE….

#3: NOT TRACKING YOUR FOOD!

Truth: Tracking can be A LOT especially if you are new to logging food. But, food logs are GREAt because they give us data like how much you are eating on a regular basis.

Fiction: It doesn’t have to be this HUGE to do. Start small. Tell yourself, “ok, I am gonna log one meal on day 1.” Do that for a few days. Then log 2 meals for a few days. Add a 3rd meal, so on and so forth.

I hear people talking about eating out budget this, vacation budget that – think of it like your MONEY budget, except we are doing it for food!

Quick Fix: You can do anything for 30 days right? We’ve seen it with all the dam push up and burp and squat 30 days challenges out there. So why not do it for food logging.

Try tracking everything you eat (and drink) for a month and see what happens. In fact, download My Macros Plus for FREE and come find me (Lee-Ann Watanabe) and join my inner circle so we can help one another stay accountable!

If you can commit to 30 days of consistent food and drink logging, this is what will happen:

==You’ll get Mindful as F about your food and you’ll eat less than you normally do. Similar to when you track your finances, you’ll typically spend less. Ya know, cuz you are thinking about it!

==You’ll have objective data. Whether you decide to keep tracking after 30 days, you’ll understand your eating habits at a much deeper level moving forward (how much you are eating, the macro breakdown of what you are eating)…

So STOP guessing how much you should eat to lose fat and START tracking your food for 30 days to see exactly what and how much you’re eating on a regular basis!

Do you food log? If so, what app or method do you use? And believe it or not, I still have a few clients who like the pen and paper method best!

are you eliminating all the foods you love?

Ah yes, the summer shred. Everybody feeling pressure to make it a hot girl summer.

Continued from yesterday, here is fat loss mistake #2 – RESTRICTING THE FOODS YOU LOVE.

A vegan, a Keto and a Paleo walk into a bar… HAHAHA!

Truth: All jokes aside, when you restrict your favorite foods, you assign those foods great power and then you want those foods a gazillion times more than before!

Fiction: Food restriction is not a forever solution. If you give up a food for a body goal, ask yourself how long you could realistically go without eating them.

The Culprit: RESTRICTION! Restriction always leads to binging!

Quick Fix: Food restriction (unless for a medical reason) is stressful as F and frankly unnecessary way to lose fat!

STOP: Restricting the foods you love.

START: Eating them in moderation in correlation with your calorie/macro targets.

Take me for example (Honolulu Personal Trainer on Oahu):

On March 28th, 2021, I ended my build phase and entered a body fat loss phase. I never eliminated ANY foods. I ate dessert. I drank alcohol. I went to Vegas and LA for 10 days eating all the things. And as of today, I have lost 7.4 pounds on the scale and a total of 6 inches from my waist and hips combined.

Would I like this process to go faster? F YES! But what do I know about the fast cut? It’s the one that doesn’t last!

Would I like to lose body fat faster? F YES! But am I willing to enter into food restriction and compulsive exercise to get me to where I think I want to be sooner? HELL NO because I want to still enjoy life, go out and have fun.

Is it possible to have fun, go out and still lose body fat? YES YES YES and I am living proof of that doing a cut while still having fun right now!

Are you trying to lose weight or build some muscle? How’s your journey going so far? And what kind of plan are you following?

why orange theory doesn’t work

Why Orange Theory doesn’t work…

Orangetheory (OT) is a 1 hour, full body workout based upon heart rate training.

Sounds great, doesn’t it?!

What NOBODY talks about it – their heart rate training is not 100% accurate and yet, OTers live and die by their numbers.

I am a virtual and in person trainer in Honolulu, Hawaii. Recently, a new client (a DIE HARD OT participant) confessed to me “Lee-Ann, I am killing myself in these classes and no matter how hard I am working, my dam heart rate can’t get to where they tell me it should be.”

Should be huh? Says who? The OT Coach? The splat board?

What about how you feel? How does your body feel irregardless of what your heart rate monitor says?

YOWZA!

Obvi – her symptoms definitely tell me something else is going on and this is where OT fails you. I see far too many like my client taking these 1 hour high intensity classes day after day, 5-7 days per week all in a quest to be leaner. But, eventually, they all hit a brick wall.

Weight loss stops. Weight gain sets and a medley of other issues start to show – increased hunger, lower energy, increased cravings, increased lower belly fat.

Look, I’m calling out OT here, but really, there are so many ways people try to lose weight; ways that have no hope of working!

-endless hours on the stair master or running on a treadmill
-taking insane workout interval classes
-doing 100s of squats or sit ups or pushups every day for 30, 75, 90 days
-doing the cabbage soup diet or the hot pepper and honey detox

You’ve probably tried one of those at some point. And I have too (except for the cabbage soup diet, nope did not try that one!)

So, stop repeating the same shit over again – that’s INSANITY. Instead, do this:

Stop doing what everyone else is doing
Stop doing the same things you’ve done before hoping for a result
Start drinking your water and eating your protein, with every meal
Start talking easy walks every day, hitting a step goal
Start lifting heavy weight, getting uncomfortable 3-4x per week

There is no magical pill. There is no secret solution. There is no perfect way for you to achieve your health and wellness goals. There is only learning from your mistakes and doing better!

Pic below is hubby and I finishing our 3 mile walk jog on this beautiful Sunday!

“i know i need to exercise”

“𝗜 𝗸𝗻𝗼𝘄 𝗜 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲, 𝗯𝘂𝘁 𝗜’𝗺 𝗷𝘂𝘀𝘁 𝘁𝗼𝗼 (𝗳𝗶𝗹𝗹 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗹𝗮𝗻𝗸)…

tired; stressed; lazy; unmotivated; busy

When these thoughts creep into my head, I tell myself this:

𝕊𝕆𝕄𝔼𝕋ℍ𝕀ℕ𝔾 𝕀𝕊 𝔸𝕃𝕎𝔸𝕐𝕊 𝔹𝔼𝕋𝕋𝔼ℝ 𝕋ℍ𝔸ℕ ℕ𝕆𝕋ℍ𝕀ℕ𝔾!

Yep folks, even myself, Coach / Trainer / Instructor – I have more BLAH days than good ones; more days when motivation has flown the coop and the LAST thing I want to do is to move, exercise, stretch…

Yesterday afternoon, our bedroom was flooded from an upstairs apartment whose sink was overflowing. My bed is ruined. I had planned to go to the gym to lift, but this hiccup changed my plans.

You see, whether it be a FLOOD or your MOTIVATION, there will always be *something* that you think is the reason you can’t exercise or eat right.”

Don’t let your #excuses overpower your ability to take one small step toward your big goal!

Tell👏🏻 yourself,👏🏼 “I👏🏽 👏🏾 just👏🏿 have👏🏻 to👏🏼 start.”👏🏽

A 10-sec yoga stretch. A 5 minute walk. A 10 minute breathing meditation. And more often than not, doing just one small thing is enough to keep your motivation going so you will look forward to moving your body again the next day and the day after as opposed to falling off the wagon altogether.

If you’ve been in this hamster wheel of on a diet, off a diet, on an exercise program, off an exercise program, I have something for you!

My 21-day Fitness Fix is a free 21-day self-paced email series where I teach you how to create your unique food and fitness program; one that you will actually enjoy following; a sustainable plan that won’t be a “diet” or exercise schedule; but rather, your new way of living!

𝙄𝙩’𝙨 𝙁𝙍𝙀𝙀, 𝙨𝙤 𝙩𝙝𝙚𝙧𝙚 𝙞𝙨 𝙕𝙀𝙍𝙊 𝙧𝙞𝙨𝙠 𝙛𝙤𝙧 𝙮𝙤𝙪 – 𝙚𝙭𝙘𝙚𝙥𝙩 𝙩𝙝𝙚 𝙧𝙞𝙨𝙠 𝙤𝙛 𝙣𝙤𝙩 𝙨𝙩𝙖𝙧𝙩𝙞𝙣𝙜, 𝙤𝙛 𝙣𝙤𝙩 𝙩𝙖𝙠𝙞𝙣𝙜 𝙖𝙘𝙩𝙞𝙤𝙣! 𝘿𝙤𝙣’𝙩 𝙢𝙖𝙠𝙚 𝙩𝙝𝙖𝙩 𝙢𝙞𝙨𝙩𝙖𝙠𝙚 𝙖𝙜𝙖𝙞𝙣!