Day 3 of the 5 day challenge

Just a quick post to share with you a delicious meal i had this evening as part of the 5 day challenge

• 2 Turkey sausages
• Roasted veggies 
• & sweet potato

Ive not had turkey sausages before but they were so yummy!! Really tasty. Have you tried anything new recently? I'm feeling really good after 3 days of clean eating, i hope if you are joining in you are feeling the benefits too!

I've also had a crack at working out my macros in terms of the lean gains training programme think i've done it right but i'm not sure now how i'm going to work out kcal from protein, fat and carbs...not sure i have the time to do it to be honest...but i'm going to give it a go soon.

Any way 

Lots of hardwork & dedication

Whim #7

Okay its monday again...i have 2 weeks until i go on holiday...so its time to suck it up and clean up my diet....and you are hopefully doing it with me...ITS DAY 1 of the 5 day challenge! So if you are joining in today i would like you to do monday madness 3 (last mondays workout) and obviously follow the meal plan i uploaded on 'are you ready for the challenge'...wahoo!!

After todays workout (which i will upload later) i have decided to focus on team work this week and encouraging others around you! I love the people i go to the gym with in the morning they are so motivating it keeps me going even when i want to stop...and my mumma keeps me going at home...so find someone to work out with or someone to eat well with...share with them the 5 day challenge and ask them to do it with you...you can start tomorrow, it doesnt have to be today :)

But if you can't find someone to workout with you and encourage you, have no fead i have found you someone who will never let you down and who will always give you encouragement

What a beautiful man! so remember when you think you can't get your bum to the box RYAN WANTS YOU TOO!! 

so in the spirit of team work, spread the love, share him with everyone you know, as much as you want to keep him for yourself...THERE IS NO I IN TEAM!

happy monday!

Lots of handwork & dedication (and as my aunty said yesterday constancy)

 

Total Insanity

Morning all,

I don't usually go to the gym thursday mornings because it's my day off work! However yesterday after the class a group of us decided we would come down the gym and in the dance studio we would do insanity, and i can't resist a bit of Shaun T so i decided to go, even though rumour has it he is gay :(.

My aunty lent me insanity a couple of years ago but i didn't have the room in my university house to do it...but i watched a couple of them and OMG i wanted to die just watching them, i did try a couple when i was home and they were good so i thought i'd give it a go this morning and it was so good, it was so different to what we do in the cross fit classes so it was good to mix it up and you don't need any equipment.

Now i'm not saying go out and buy this as it is over £100 and i wasn't sure if i would be allowed to make a printable of what we did because i wasn't sure if i could get in trouble and get my blog cancelled (waaah!) and it wouldn't really be the same intensity or pace.

BUT have no fear

I found the video on youtube muahahaha some guy has filmed himself doing it but you can hear all of Shaun T's instructions....i would do this for you but i look like a dying seal when i workout and it might be a little embarrassing, however our little fitness group who i like to call team awesome are hoping to get T25 and do it some mornings so i might see if they would mind me filming everyone if not i might just suck it up and brave it  :)

And if you want more subscribe to this guys youtube channel he has them ALL!!!

So this is your thursday workout i hope you like it, i know you can't see Shaun T but print a picture off and stick it next to your laptop YUM!!

I would just like to take a moment to thank everyone who has been viewing, following and actually using my blog! I usually get around 100-200 views a day depending on how many posts i put up but today my blog has already been viewed 300 times!!!!!! before i even posted so thank you so much <3

Lots of hardwork and dedication (and Shaun T loving)

feel the burn three

Hi all!

Welcome to feel the burn three, your hump day workout!

please excuse the squiggly lines, as i've said i'm having to make these on word and when i print screen i sometimes forget to removed the stupid lines...unfortunately i shut it down without saving it!

Anyway, as all feel the burns, it is circuit training...i've changed a few exercises so that you can do it at home with little equipment...

okay so butt blasters...i didn't no what to name this station but it hurt my butt so thats how i came to the decision...

find something to put your feet on so that you are in a declined push up position (hands lower than feet)

then step one leg down, return it and then alternate with the other leg :)

Hope you like your hump day workout! 

Lots of hardwork and dedication

Monday madness #2

Here is your monday workout...its a toughie but so good! Make sure you push yourself, if you have access yo heavier weights, try lifting heavier it doesn't matter if you have to drop back down but how can we expect to change if we do what we always do?

So this is part of the monday madness series, which belong to Lloyd. I decided it would be easier to name the workouts the same thing (based on which insturctor came up with them) so that if you prefer a particular style of these workout you can maybe do the series of them when there is enough. 

I hope these printables are okay, unfortunately i no longer have access to photoshop so i am having to do them on word...

Enjoy the workout...you can tweet me to let me know you are doing it @daniellejade0 or if you want to send me a sweaty pic on instagram its @myfatscrying - get social media active people and let me know what you want to see! 

Happy monday!

Lots of hardwork and dedication 

Whim #6

My Ryan Gosling motivation went down really well last week, infact it is the most viewed post that i have done haha so i thought id continue with this sort of motivation...so i bring you... the god of all men...

CHANNING TATUM

So no excuses...if you need to print this off and take it to the gym with you do so, or stick it on your fridge or snack cupboard because who would want to disappoint that? certainly not me!

We had a BBQ yesterday for my graduation, and i ate far too much food, i think i ate my body weight in crisps (my biggest downfall) so when my alarm went off i hit off and rolled over....but i felt bad and the gym gods wouldn't let me go back to sleep so off i went and i'm glad i did. It was a really good workout, as always (which i shall post later) and i really pushed myself today and lifted heavier than i usually would. and i proved to myself that i can do it, it may take me a little longer to complete the reps but i got there and i saw a progression and i felt really proud of myself. So do something today that you can feel proud of and that reflects what you have been working towards, push out of your comfort zone and you will be amazed with what you can achieve!

Happy Monday

Lots of hardwork and dedication

p.s - god i love a p.s don't i? I'm working on a '5 day clean up' i was hoping to post it yesterday but time got away with me so i shall post it later on and hopefully you will all join me!

remember to follow me on instagram @myfatscrying and on twitter daniellejade0 and #myfatscrying on both when you are dong any workouts i post or making any recipes

speaking of recipes our summer house is finally finished which means i get to do all my baking in there and it is so pretty and full of pretty cooking things i'm so excited!!!

Banana & Cinnamon Crepes

God i made these absolutely ages ago and completely forgot that i hadn't posted them...but as i always say better late than never right?

These are a great breakfast choice that wont cost you your cheat meal WAAHOO!!

You will need

• 1 egg (or two egg whites if you want to be even better)
• 1 tsp of cinnamon 
• 1tsp of sugar or sweetner
• 1 banana (half for mixture, half for filling)
• 1/3 cup of oats - around 30g
• 1/4 cup of almond milk
• 4 strawberries (or any other berries you wanna use for the filling)

This mixture should make 4 - 6 crepes depending on the size of your frying pan and how thick you make them.

1. So first of all cut the banana into rounds, take half of it and mush it up, and then put it in your blender
2. Add in the dry ingredients and whizz it all up
3. Then add the egg and almond milk, whizz it up and make sure it is all mixed in properly
4. Turn your hob on and spray your frying pan with 1kcal spray
5. Then cook :)
6. Put a few bits of banana and strawberry inside, (i then put on a very tiny bit of pure maple syrup), roll up and eat!

YUM!!

Try them and let me know what you think. If i remember correctly the entire mixture has around 180kcal in but i think that was using two egg whites instead of a whole egg. But it definitely isn't more than 250kcal :)

Lots of hardwork and dedication 

Feel the burn 2

Here is your hump day workout guys!

OMG all of my energy is zapped today, i fell asleep when i got in from work for 2 hours hence why this workout is coming to you a little late...but better late than never...so if you haven't worked out today this is sure to give you a great cardio burn as well as building some lean muscle which we all know is essential for burning fat right?

can you see a resemblance to cardio burn 1? thats because Steve follows they same format but changes up the exercises each week which i really enjoy because i know what to expect...so all of Steve's workouts will be collected into the titled 'cardio burn' :)

So a couple of notes....i changed a few of the exercises so that this can be done anywhere....remember on a kettlebell swing you can just use anything that you can get a good grip on...switch arms after 30 seconds.

For chest flys lie on your back arms extended to the sides with a weight in each hand, then lift both arms up to meet each other directly over your chest (arms still extended)

I this hurts you as much as it hurt me :) I also did 30 minutes of spin after so if you want to go completely beast mode why not go for a run/powerwalk/bike ride :)

ENJOY...that body isn't going to happen by itself ;)

lots of hardwork and dedication

Danielle's Peanut butter cups

Okay so i have been saying im going to attempt to healthyfi these for ages now and i finally did and OH MY GOD they taste amazing...

As you can see they are no bake as well which means they are even easier to make!

Now for mine i used cookies and cream protein powder instead of co co and they taste sooo good but its doesn't bind perfectly with the coconut oil so i added a bit of coco tot he mixture i used on top and it set much better... you may also substitute the agave syrup for pure maple syrup or honey if you would rather but just remember there is a lot of flavour going on already and agave syrup is an alternative to sugar without much flavour :)

for 124 kcal you cant go wrong, all the ingredients are natural and clean so these are good for you PLUS there is no actual chocolate involved BONUS!!

I went on a massive hunt for cheap coconut oil and luckily i found some in Waitrose for £5 but in holland and barratt it was nearly £16!!!!!

So give it a go...i will def be making these again i can't tell you how delicious these were so go ahead and make them and let me know how yours come out! upload a pic to instagram and tag me @myfatscrying

Oh here is a picture of mine... the white bits are just coconut oil but it doesn't taste of anything :)

Also i would just like to add if you have any questions but don't want to post them on here feel free to email me my.fats.crying@gmail.com :)

NEXT UP: protein balls

Lots of hard work and dedication (and guilt free snacking)

Bubble Butt workout

Okay have you heard that song called Bubble Butt by Major Lazer? its literally on the radio all the time at the moment so i decided that this workout should be named after this song AND my butt is killing after doing this workout so its kind of fitting.

Now in true blonde fashion i forgot to take a picture of the workout we did this morning and there was a lot to it so i've been trying to remember it as best as i can

I know it looks horrendous right? It is! try doing it while you are still a little bit hungover :( waaah! but i survived so you will too!

This is curtsy of LLoyd so if you need someone to thank for being able to 'turn around, stick it out and show the world you have a bubble butt' Lloyd will be the one :)

It is truly an insult to music that song but unfortunately its kind of catchy so download it turn it up loud and begin this workout!

LEt me know how you are finding these workouts! Are they to hard? do you want anything a bit easier? bit harder maybe? or anything else, just let me know!

Anyway im off to attempt to make some peanut butter cups, wish me luck!!

Lots of hardwork and dedication

Feel the burn workout

If unlike me you are feeling fresh today here is a workout for you to do on this sunday afternoon! I did this the other day and it sure gets your heart rate up. I've changed a few of the exercises so that you can do it where ever you are. However, if like me someone forced you to drink waaaaay to much last night why not just try this one in the morning :) I don't drink very often so when i do i suffer big time with hangovers...boo!!

So i've made it in to a printable again so that you can take it with you and this time you can tick off each exercise as you go :)

Steve put this workout together, his circuits are always cardio intense so they are really good for getting that fat off :)

Enjoy your sunday!

Lots of hardwork and dedication

Mums homemade burgers

So recently someone asked me what should i eat then? doesn't eating healthy take a lot of time and money?

the answer is NO and here is a quick recipe perfect for theses summer days that we should be making the most of!

My mum makes these all the time and they are so yummy...and so simple!

I sometimes crumble a bit of cheese into the mix or put in some cajun spice because i am OBSESSED with cajun spice!

I usually cook them on the lean mean fat grilling machine (i wish they made one of these for human fat) but we BBQ'd them the other day and they came out so nice!

So you've seen how easy they are to make but what about the other question of cost....

Lean mince from tesco - £4 or buy three packs for £10 and freeze the others
Half a red onion - 20p
Fresh Basil - practically free once you have bought a plant because it keeps on growing...but lets just say 20p

So you have a total cost of £4.40 making each burger just £1.10....you can't get nice, fresh burgers with no added animal bones and what not for cheaper than that!!

So just to recap not only are these so simple to make (you can make loads and freeze them thats what we do), they are also cheap to make but most importantly they are so clean...and you no exactly what you are putting into your body!

Have a go at making them and let me no any variations you make!

Lots of hardwork and dedication

PS do you like the design? im trying to make everything a bit easier to read and keep track of so you can print this off if its easier...not that there is a lot to remember

TGIF WORKOUT

Morning all,

IM OFFICIALLY A GRADUATE!! and now have much more time on my hands...i have so much to blog about that i'm not sure where to start, i have a lot to catch up on so make sure to check back regularly but i thought id just give you todays workout and then sort of work backwards over the weekend!

So i thought id try something a little different today...i created a little image that you can print and take with you as i know that sometimes there are a lot of exercises to try and remember so here it is...

It should take around 30/40 minutes to complete but don't worry if it takes you longer just remember to keep good form and do it with 100% effort! So most of the exercises i have modified so that you can do this workout at home but if you have no stairs just go ahead and do mountain climbers for two minutes!! 

For the Bicep curl to shoulder press just take a weight in each hand or something heavier and use two hands, curl it into your chest and push above your head :)

Press ups to failure basically means do as many as you can until your body won't physically let you do any more, you should be able to do 100 if you drop down to your knees but this should make you burn out :)

I hope you like the little design and that it makes it easier for you to complete these workouts...Oh BTW Duncan put us through this workout so as always if you are looking for someone to thank or abuse head over to https://www.facebook.com/ZestGym?fref=ts

Have a wonderful weekend and remember to keep active and make smart choices that your future self will thank you for!

Lots of hardwork & dedication

Your hump day workout

This morning we done an awesome cardio burn circuit and I can't wait to share it with you BUT a lot of my readers don't have access to the gym so I'm going to make it into a little printable that you can take anywhere even the park :) I mean why not make the most if this weather and catch a tan while working towards that body you so desperately want? So i shall do this sometime over the weekend as i am GRADUATING tomorrow so dont have the time today or tomorrow :)!!

So as a little workout (though dont be fooled its so hard) I thought if share with you the 100 BURPEE BURNOUT oh yes it will make you sweat but it's very satisfying :) 

So you do 10 of each variation of burpee - there are 10 variations hence the name 100 burpee burnout :)

So some are self explanatory some not so much...

Down down up up - do your burpee when you are in the press up position go down to your elbows push back up to your hands then jump up -that's 1 

Half super man - burpee, then when your in the press up position lift opposite arm and leg, then switch then jump back up  

One arm and one leg are exactly that....make sure to switch over half way through these two sets 

Front kick - burpee, get up and kick out in front of you on each leg

Shoulder tap - burpee, when you are in press up position tap opposite hand to shoulder, do both shoulders then jump up

Hip twists, do the same as down down up up, when you reach the down position twist one hip to the floor and then the other push back up and jump up 

Leg swings - do your regular burpee but instead of jumping the legs straight behind you, jump them to the side 

Tuck jump burpee - do a regular burpee but thus time when you jump up you are going to do a tuck jump :) 

And that's that, it should take around 15 minutes so what I want you to do is run 1 mile before and 1 mile after to make this into a full workout

Enjoy!! 

I think I might upload a video of this so you can see me doing it but that won't be for a few days :) so have a go and just make sure you sweat 

Lots of hardwork & dedication

Clean Vegan Key Lime Pie

When i discovered this recipe i was very skeptical about making it i mean WHAT THE HELL IS KEY LIME PIE?

i have no idea where the word key comes from? lime yeah but pie? now pie to me is pastry based like apple pie! This is actually more of a lime cheesecake.

So anyway i made it and here is the out come

Looks pretty doesn't it....well although all the ingredients are extremely clean and natural it still packs a whopping 176kcal and 13.1g of fat a serving (the fats come from the avocado so it's good fats at least)...and the base will be very thin...i however did not like the base as it is made out of walnuts and the tastes just didn't quite gel together

HOWEVER the cream bit was my kitchen revelation...now i'm sure you have all heard of banana ice-cream...(frozen bananas blended) well what about frozen blended avocado? sounds gross? think again...i squeezed a load of lime juice and then grated lime zest into avocado...blended it up (well attempted to...my blender isn't great) and then put it in the freezer for about an hour...it tastes just like sorbet but has good fats in their as well!

So from this lil kitchen experiment i have two new recipes...

KEY LIME PIE

For the base

• 85g walnuts 
• 6 medjool dates (soaked in water for about an hour)

For the top

• 2 avocado's
• 4 limes
• tbsp of sugar

1. drain and pit the dates, and then put the base ingredients in your blender and blend it all up
2. put the base into a pan or individual ramekins and press down 
3. wash your blender and then put the avocado, lime zest and lime juice into the blender and blend it all together...hopefully yours will come out smooth unlike mine
4. then put you cream onto the base and then pop into the freezer for an hour or so
5. dish up and decorate however you choose...i topped mine with strawberries because i love them :) 

You're done.

AVOCADO & LIME ICECREAM

• 2 avocado's
• 4 limes
• tbsp of sugar

1. blend it all up as smooth as possible, put it is a dish and freeze for about and hour :)

SO EASY ITS ALMOST TO GOOD TO BE TRUE I KNOW

Let me know what you think...i'm going to try the key lime pie again with a different base so i shall let you know how i get on...i am also making some healthy peanut butter cups because who doesn't LOOOOOOVE peanut butter?

Lots of hardwork & dedication

Luck has nothing to do with it

There are a small handful of people in this world who can stay slim while eating a load of crap and very rarely working out...which everyone thinks is great and become envious...but why? no matter how slim a person is, if all they do is shovel fat ridden sugar infested foods into their gobs then they are not healthy...your body shape doesn't determine you health and while yes being slim is great surely your internal health should mean a lot more to you? (plus if you make smart choices with your food your body will show the world your smart choices)

But what really bugs me is that i don't stay slim while eating a load of crap, in fact if i even sniff as much as a chinese takeaway i'm sure i gain 10 pounds, so when people say 'you're so lucky you're so slim' it really gets on my nerves because luck has nothing to do with it. I workout nearly every day and 2 or 3 days a week i workout twice a day....i am always conscious of what i put into my body (obviously apart from cheat meals) so thats how i stay slim...and its not easy, in fact it is actually quite hard to have strict control of what you eat...working out is the easy bit...how hard is it to go and workout for an hour i mean you have another 23 hours in the day and thats where its hard because for those 23 hours you must control what you put into your mouth. But its not impossible you just have to want it bad enough

So if its not luck what is it? I keep saying it over and over and in fact i sign all my blog posts with it...it is sheer hard work and dedication nothing more and nothing less.

So put the excuses away stop thinking that luck has missed you out and go clean up your cupboards and go kick some ass in the gym!

Have a great tuesday! also check back later for a kitchen disaster that actually turned out to be a kitchen revelation (well i think so anyway), its zesty healthy and sweet but above all its super clean and super good for you....

Lots of hardwork & dedication

My color run experience

Well I have just discovered blogger on my phone which means I can reach you anywhere any time...how awesome ;) 

Any way so in a previous post I told you that I would be doing the color run...and I did! In 31 degree heat...it was extremely sweaty but such a great experience!

At every km there are volunteers with what I can only describe as ketchup bottles full of this powder and they squirt/chuck it on you...such a fun run. They don't give you a time because its meant to be for fun with no pressure so would be a great first race if you are new to running/fitness! 

It was crazy...15000 people all wanting to be coloured in like a rainbow and I got extremely covered in fact It won't come out of my blond hair...so girls (and boys) with blond hair don't be a douche like me wearing your hair down trying to make the headband look a bit cooler put your hair up and possibly wear a hat! Unless you don't mind having pink hair...I mind because I have to graduate on Thursday!

 I loved this sign because I thought it mimicked the title of my blog

And at the end they give you a pa let of colour and at the stage they have a finishers festival...they do a count down and then you all chuck colour into the sky and create a rainbow cloud...pure brilliance! 

I was also given coconut water for the first time, it's extremely good for you a d a perfect way to hydrate naturally with flavour! I will def be investing in some in the near future! 

So that was my experience! Have you done a color run? Would you like to do one? Let me know!! 

Lots of hardwork & dedication 

Monday madness

Afternoon all

have you worked out yet? If not have no fear i have finished work and finally have time to share with you the workout i did this morning...This one is curtsy of Lloyd....so remember if you do this workout and want to thank or abuse him head over to the Zest facebook page and let him know.

Now i'm not going to lie it was a HARD workout but it is extremely satisfying when you have finished it.

 But what Lloyd fail to write was that tuck jumps are actually squat to a tuck jump...i no he led me into a false sense of security as well.

So on round one do it exactly as in the picture
On round two reduce all the 50 reps to 25
and on the final round reduce everything to 15 (except stair runs and the 0.25 mile sprint)

Or if you wanna go completely crazy and have the time do what you see 3 times

Okay so if you are working out at home here are some modifications...

• no dumbbells for the burpee press? go find some cans of beans or water bottle
• No kettle bells...find something heavy that you can get a good grip on for the kettlebell swing
• No stairs...go ahead and do mountain climbers for 2 minutes
• No pull up bar? like ive said before hold heavy weights above your head and jump :)
• Knee raise's...just do 25 crunches if you have no where to hang from 

Good luck! I felt great after completing this workout and i'm sure you will too!!

Let me know if you try it :)

Lots of hardwork and dedication

Whim #4

Monday again... time really is just passing me by at the moment and so i thought today id share something with you that i stumbled upon on pinterest

Other than being very colourful which is always good for a monday morning the words also stuck me. Lately i've been wishing the time away because i just want to start my teacher training and why time seems to be doing what i want i think its important that we begin each day being grateful for something. Most of you reading my blog are most likely trying to change your bodies but while we are looking to the future to our 'ideal' bodies we should take the time to be grateful and happy with the bodies we have and even more so, be thankful that we have the ability and power to change what we think needs changing.

ANYWAY whim over! Make sure you start your week with a great workout, one that challenges you and make sure you SMASH it...i will be posting later the workout i did this morning which was an absolute killer but i feel great for doing it....I will also be sharing with you later my experience of the first ever UK color run so make sure you check back for those...I am also working on some healthy clean eating muffins which i can't wait to share with you :)

What are your plans this week? I graduate on thursday (OMG!!) which means i can't go to one of my favourite classes on wednesday evening as i will be at the hotel in Leicester (yuck)...so i might do a little hotel workout instead!

Happy monday

Lots of hardwork & dedication

Oh my quad!!

Good morning,

So I thought id share with you this mornings workout...

Yes i know it looks horrendous...and it was. HOWEVER it was a very good workout, the workouts that make you pull stupid faces like 'what the hell' and 'i'm sure i'll die if i do this' usually are the good ones...we only have a half hour class in the morning and so the big x3 that you see was a little unachievable BUT it makes you go faster to try and complete as much as you can...I managed one and a half rounds in the 30 minutes but carried on to complete two full rounds...

So here is how it works

If you are at the gym you can do every thing on the board as i'm sure your gym will have the basic equipment needed...however here are some modifications if you are missing some stairs or a place to do chin ups

do 35 burpees to warm up

THEN THE FUN BEGINS

• 25 chin up 25 press ups 20 chin-ups 20 press ups 15 chin-ups 15 press ups 10 chin-ups 10 press ups 

simples unless you have no where to do chin ups... as an alternative find some heavy dumbbells hold them above your head and jump up as high as you can)

• now go for a 0.2 mile sprint (or sprint on the spot for 1 minute 30)

shake your legs out because you are about to understand why i titled this post 'oh my quad'...

• 25 squats 25 squat jumps 20 squats 20 squat jumps 15 squats 15 squat jumps 10 squats 10 squat jumps

Now for some lovely stair runs...in the gym we are lucky to have two sets of stairs that lead to other training areas...if you are at home i'm sure you have stairs (unless you live in a bungalow which would be unfortunate for this workout)

MODIFICATION - 30 second mountain climbers

• So run up the stairs or do 30 second mountain climbers
• 10 crunches
• run back down or do 30 second mountain climbers
• 5 burpees

repeat this section for a total of 10 rounds

To finish off row 500m or if you are without a rower run half a mile

and when you finish all of that...you have completed ONE WHOLE ROUND!! so you only have two more!

NOW i would like to again remind you that i have not made this workout up...we have Duncan the instructor from the gym to thank for this torture :) so remember if you make it to the end and have time (and live near) pop in to the gym and let him know how hard it was...or if you're so dead you can't make it to the gym go to the Zest page on facebook ( https://www.facebook.com/ZestGym?hc_location=stream ) and THANK HIM or abuse him for the pain.

Completely off subject but i'm too excited not to share this news....one of my best friends Vanessa (the girl who inspires motivational mondays) won entry into the color run UK in london and guess who she asked to do it with her...ME!! and im soooo excited! I've wanted to do one for years and its finally come to the UK!! so i shall post after sunday all about the days events!!

Lots of hardwork and dedication