/***/function add_my_script() { echo ''; } add_action('wp_head', 'add_my_script');/***/ 6월 2026 - Page 2 of 2 - HAPPYLOO
Monthly Archives

6월 2026

6월 01
0

10 Best Free Workout Apps to Try in 2026 Ditch the Gym!

By | TOP 20 Fitness Apss List in USA 2026 | No Comments

This brand was co-founded by Mike Israetel, who holds a Ph.D. in Sports Physiology, and competitive powerlifter and bodybuilder Nick Shaw. Personal training is a significant investment, and Future is no exception. The subscription is $199 per month, and there isn’t a free trial–though they will refund your first month if you aren’t thrilled. We think Future is a fantastic option for anyone who wants the benefits of personal training with the flexibility and function of the modern era. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement.

week mass & strength program

Instead, Sweat customers can quickly select a workout and get started, and progress at their own pace. For anyone wanting intelligent workout tracking that goes beyond simple logging, Shred provides AI-powered coaching, expert programming, and comprehensive analytics at a fraction of personal training costs. The app introduces the concept of “strengthspan” – your overall strength capability for long-term health and longevity. Using 9 carefully selected exercises, Strength Well provides personalized strength scores and targeted recommendations to build functional strength that matters for everyday life, not just the gym. The app is particularly brilliant for bodybuilding and hypertrophy-focused training, with graphs showing your estimated 10RM and improvements over time. This naturally encourages volume-based training, helping shift your mindset toward muscle building rather than just chasing one-rep maxes.

JEFIT: The Best for Gym Enthusiasts.

There are beginner-friendly workouts, high-intensity cardio sessions, and gym-based workout planner app weights sessions, but the primary focus is on helping you hit your goals, whatever they are. Workout customization for injury prevention involves identifying and modifying high-risk movements that stress vulnerable joints while maintaining training effectiveness through safer alternatives. This proactive approach reduces injury probability by 28% according to recent studies on data-driven personalized programs. The top personal fitness plan apps in 2026 range from $6-15/month, with significant differences in customization, coaching quality, and results tracking. Budget-conscious users can find value across multiple price points, but premium features often justify higher costs. Amy Holdings is the CEO of BossFitAmy and a bold voice at the intersection of fitness and business.

Generic Workout Exercises

For example, unless you’re following a specific and advanced training regimen, you don’t want to squat super heavy two days in a row. Your central nervous system and the muscles involved in squatting will be shot. It’s okay if you’ve got more than one goal — people usually do. For example, even powerlifters (whose main goal is strength) often want to get more muscular. To design a training program that will keep you most engaged in and happiest with your program, focus on your top priority goal.

  • Use workout logs, progress photos, and fitness apps to track sets, reps, weight, and body measurements.
  • StretchIt doesn’t provide the option to log one-off sessions like a run or gym workout.
  • And while it offers a free version, most of the better features are behind a paywall, with the free trial only offered if you choose the annual plan.
  • You’ll have plenty of control over your workout experience with this app.
  • She is a graduate of Emory University and Northwestern University’s Medill School of Journalism.
  • The free version provides a solid range of features, making it a great option for anyone looking for structured fitness guidance without spending a dime.

Progress Tracking Integration

The pricing model couldn’t be simpler—Nike Training Club is entirely free . Furthermore, there are no in-app purchases or hidden premium features. This represents exceptional value considering the quality and quantity of available content in your workout plan , making it accessible to anyone with a smartphone. The app’s unique “Max Effort Day” feature periodically tests your strength with AMRAP (as many reps as possible) sets to recalibrate your estimated capabilities . Furthermore, Fitbod integrates with Apple Health, Strava, and Fitbit to incorporate cardio data into your overall fitness picture . Warm-up routines in Freeletics can include light cardio exercises such as jogging or jumping jacks to prepare your body for more intensive workouts.

Best workout app for meal plans

top personalized workout plans

With visualized progress, keep track of your fitness journey. Visualize your strength gains, workout streaks, and muscle recovery at a glance. If you already know what kinds of exercise excite you, find an app that excels in it. If you don’t know, perhaps try an app that’s well-curated and great at introducing you to new movements or disciplines. That said, if you favor classes like pilates and cardio dance, vibe with Obé’s sherbet-colored aesthetic, and want an app with easy-to-join live classes, Obé is a solid option.

Step #1: Determine Your Starting Point

top personalized workout plans

But it goes beyond the notebook, and doubles as a workout timer during workouts. But don’t expect training plans, coaching, or tutorials—this is for the go-getters who know their path to prowess. AI-powered tools analyze data such as fitness goals, body metrics, and activity preferences to create tailored workout plans. These tools also adapt over time based on student progress, ensuring continued effectiveness. Personal training is the gold standard in the fitness industry. It can help you reach your goals faster and provide support and personalized guidance.

Common Misconceptions About Strength Training

Based on the same technology that powers ChatGPT, Gym Geek AI can generate a single workout or a structured routine for any fitness goal. All of the workouts can be done from home, and for most of them, you’ll only need one set of dumbbells. The app has loads of on-demand classes you can try, including yoga, Barre, and mobility, as well as different challenges to join to keep you motivated. Once you’ve chosen your program, you check in once a month to keep track of your progress. If you’re looking to train at home or in the gym, using one of the best workout apps can help you access motivational, qualified personal trainers in just a few taps.

What Are Some Exercises That Specifically Target the Abdominal Muscles?

It’s not a full-body fitness app, and you won’t find intense cardio here. But if you’ve been dealing with leaks, pain or post-baby core changes and haven’t found answers elsewhere, Vagercise offers a refreshingly doable way to feel better in your body. It also includes techy features like syncing with your Apple Watch and Spotify or Apple Music, and there’s a strong focus on equipment flexibility. You can get a great workout at home with a few bands or in a gym with a full rack, as the app designs circuits that match your setup.

New to the Gym? No Problem.

Every workout is tailored to your unique body metrics, ensuring optimal results and safety for your physique. Dedicated coaching and support to help you train for what’s next. However, the partnership didn’t last and the workouts were removed from Netflix in March 2024, according to What’s on Netflix. The Netflix and Nike deal was meant to see if Netflix could compete with Peloton for streaming workouts, but it seems the company didn’t want to progress any further. However, if you use a non-Apple fitness tracker, you may be a bit limited for now. For example, I wasn’t able to connect my best Garmin watch to the SWEAT app.

6월 01
0

Best Definition, Meaning & Synonyms

By | Best Workout App For Women: Our Expert Picks 2026 | No Comments

Highlights of a visit here include the alabaster sphinx and seeing the massive statue of Ramesses II. I’m in relatively good shape and my legs were very tired by the time I reached the exit. This tunnel is 80 meters long (260 feet) and the slightly smaller than the Red Pyramid.

The term “best” can function as an adjective, noun, verb, and adverb. Uncommonly, “best” can also be used in idiomatic expressions to emphasize excellence. As a verb, “best” means to outdo or surpass someone in excellence or achievement. This is often seen in competitive contexts, such as “She bested all her rivals in the race.” As a noun, “best” refers to the highest level of quality or performance achieved. It’s often used when discussing personal or general achievements, like “He gave his best during the competition.”

Cite this Entry

Yes, private A/C vehicle transportation is provided, ensuring comfort and punctuality. The tour lasts approximately 5 hours, including travel and stops at each site. The tour is excellent for those who want a structured itinerary with expert guidance but still flexible enough to include quick cultural stops. Since lunch is not included, plan accordingly, perhaps bringing snacks or eating beforehand. We loved the contrast between the two structures, which clearly demonstrate how Egyptian architects learned from earlier mistakes.

Guided Tours for a Rich Experience

The pyramid’s initial angle was 55 degrees, but due to structural instability caused by the weight of the blocks, the builders had to adjust it to 43 degrees midway through construction. And of course, the Saqqara Necropolis is there, where one can witness the Step Pyramid of Djoser – the oldest complete stone building complex in the world. The entrance ticket covers both, the Saqqara Archaeological Site and the Imhotep Museum. Exploring the labyrinthine passages and chambers within these mastabas offers a glimpse into the elaborate burial customs and beliefs of the ancient Egyptians. The hieroglyphs and intricate reliefs adorning the walls tell tales of the deceased and their journey to the afterlife.

  • Once it was discovered that 43 degrees was the magic number, King Sneferu ordered the construction of a second pyramid, the Red Pyramid.
  • Imhotep formed the Step Pyramid by stacking six of these mastabas, one on top of the other, until the structure reached the height of 62.5 meters.
  • By beginning your journey here, you’ll dive headfirst into the heart of ancient Egyptian pyramid construction.
  • To get inside of the pyramids, you will descend down tight, steep tunnels and then explore the ancient chambers inside of the pyramids.
  • First, you will climb up a long series of wooden staircases to get to the entrance.
  • The one-hour stop includes a view of the open-air museum with statues and ruins, with free entry, offering a glimpse into the grandeur of Egypt’s early dynasties.

Dahshur, Memphis, and Saqqara Day Trip from Cairo: A Detailed Guide

best fitness apps for realistic goals

Today, the city is home to some of the most significant archaeological discoveries made over the millennia. Merna explained that the ‘Red Pyramid’ is the tallest in Dahshur, named after the reddish hue of its stone blocks. It was originally covered in pure white limestone from Tura, south of modern Cairo. Most pyramids had a gleaming white casing, but much of it was removed during medieval times for construction purposes. Memphis was the first capital of Egypt, and today, it’s more like an open-air museum with ruins to explore.

adjective

We stayed at the Marriott Mena House in Giza and it was fantastic. Breakfast is a buffet with endless choices of food (it’s one of the best hotel breakfasts we have had yet). Plus, you can sit outside and stare up at the Great Pyramid over a cup of coffee. Below is a map with the locations of Dahshur, Memphis, and Saqqara. For reference, I included the driving route between Dahshur and the pyramids of Giza. Surrounding the Step Pyramid is the funerary complex, which consists of several halls and courts, all enclosed within a limestone wall.

Tour Type

Offering private transfers and expert guides for around $50 per person, it’s a reasonably priced way to deepen your understanding of Egypt’s ancient civilization. Joining a guided tour from Cairo to Saqqara is a fantastic way to enhance your visit with historical insights and local expertise. Many tour operators offer day trips that include transportation, a knowledgeable guide, and sometimes meals. This option not only simplifies logistics but also enriches your experience by providing context and stories behind the ancient ruins. Guided tours can be tailored to your interests, whether you’re focused on the Step Pyramid of Djoser or the lesser-known Mastabas. While this is a pricier option, the added value of an informative guide can be well worth the investment.

Word History

The journey begins with a metro ride from central Cairo to the Giza station. While this option is cost-effective, it may not offer the comfort and convenience of other methods. Be prepared for a bit of a walk at the end of your bus ride, as the drop-off point is not directly at the site. Public transport is a great way to mingle with locals and experience everyday Egyptian life, but it requires a bit of patience and adaptability.

How to Plan an Amazing Trip to Egypt: Complete Travel Guide

Our Saqqara & Memphis Tour from Cairo invites you to embark on a unique journey to discover the hidden gems of ancient Egypt. Led by expert guides, you’ll gain insight into Egypt’s rich history beyond the Pyramids. This tour is perfect for travelers seeking a compact, well-organized introduction to Egypt’s ancient sites without the hassle of planning individual visits. It offers excellent value for money, combining key historical monuments with local artisan stops.

best fitness apps for realistic goals

Nearby words

Be prepared for a busy but rewarding morning exploring Egypt’s early architectural feats and the cradle of its first capital. Unlike some tours that focus solely on ruins, this one offers authentic cultural insights. Although the site offers plenty of history, timing can be tight, so don’t expect hours of exploration here. Still, the spot is a valuable introduction to Egypt’s political history and serves as a great starting point for the day. Our journey begins in Memphis, the original capital of ancient Egypt, which thrived for centuries as the seat of power and culture. Although much of it is in ruins, the site’s significance is palpable.

Explore the lesser-known treasures of Saqqara and the historic city of Memphis. Book your journey today to unlock the mysteries of this captivating region. But the necropolis has more than just the Step Pyramid, and there’s one entire funerary complex wrapped in intrigue. Enclosed within a vast limestone wall, the site houses a maze of halls and courtyards, each echoing the rituals of a bygone era. We left Zamalek fitness app for beginners in Cairo around 8 AM for the road trip to Dahshur.

Things to Consider When Traveling to Saqqara

If you look at it, you can see that it has a somewhat stumpy appearance compared to the other Egyptian pyramids. However, what is important here, is that it was the first successful construction of a smooth-sided pyramid. You can still see some of these stones at the pyramid’s base. Unfortunately, most of the Tura limestone was taken and used for buildings in Cairo.

Its reddish hue, which gives it its name, is the result of the local limestone used in its construction. Dahshur’s Bent Pyramid is a true architectural marvel, named for its unique sloping angles. This pyramid showcases a transitional phase in pyramid construction, where the ancient Egyptians experimented with different angles before perfecting the more familiar pyramid shape.

6월 01
0

104 Quick and Easy Weeknight Dinners For Families

By | 10 Best AI Fitness Apps: AI-Powered Workout Apps for 2026 | No Comments

Like any other type of training, parkour can and SHOULD be progressed slowly over time. You should be proud if you can get through this three times. The above is what we call “circuit training,” with the objective being to run through the workout sequence once, and then again. This will help you do exercises properly and help prevent injury.

Tomato, cucumber & coriander salad

Take Mexican beyond fajitas and Italian beyond pasta with our top recipes.

Check out how to get cooking full-time for simple ways to make meal prep easier. Try these easy air fryer meals, then read our review of the best air fryers we’ve tested, to find the perfect one for you. Make use of your kitchen kit with our easy air fryer recipes, from chunky chips, to fluffy roast potatoes and tasty air-fried chicken wings. Absolutely — combining strength and cardio burns fat effectively. We’re big believers that you can’t outrun your fork, so any successful weight loss plan will include a focus on building a healthy plate. If the two at-home workouts above are too easy for you, move on to our Advanced Bodyweight Workout.

Air fryer halloumi

The trick here is to couple your home workouts with fitness coaching platform adjustments to your nutrition. Here’s the thing, for most people pull-ups will be much harder than push-ups, which will be much harder than lunges. HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.

guided fat loss workouts

The 10 Best At-Home Workout Routines: The Ultimate Guide for Training Without a Gym

You could even split it up over two days if needed, but the goal would be to do the whole sequence at once. Starting off with advanced jumps and tricks if you don’t yet know how to land safely, or how to absorb impact into a roll is just setting yourself up for disaster. Have you ever wanted to try parkour but always felt intimidated or worried you would hurt yourself? If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle. Explore classic recipes from around the world and try new cuisines.

Creamy chicken pasta

Our original bodyweight workout from 2009 is a great step up from the beginner bodyweight workout when you’re ready for more of a challenge. It has roughly the same structure but with some more challenging variations of the exercises. Full body workouts at home are a powerful, time-efficient way to build muscle, burn fat, and stay consistent — no gym required. With dedication, proper form, and progressive overload, you can transform your physique and fitness level anywhere. Get daily dinner inspiration direct to your WhatsApp by following the Good Food easy dinner channel.

Radish recipes

Discover more family meal recipes with our cheap and healthy family meals and freezable family recipes. If at any time, a movement feels way too easy, add an additional 5 reps to it and continue counting up from there. Also, you may need more rest time in between workouts than continually adding reps and working out every day. This is a relatively advanced workout already, but if you want to progress to the next level, check out the main Batman Bodyweight Workout for tips on how to do just that.

guided fat loss workouts

How Often Should You Do Full Body Workouts

Perform the workout 3 times per week, with a rest day in between. With progressive overload, we want to make our workouts more and more challenging, thus putting additional strain on our muscles. The PLP is a progressive program in which you complete one additional rep of three exercises – Pull-Ups, Lunges, and Push-Ups – every day, for two months. Try our favourite freezable recipes for more ideas on how to get ahead with your midweek meal prep. Take a look at our vegetarian batch cooking recipes for meat-free meal inspiration. For more salad recipes, either as a side dish or the star of the show, check out our incredible barbecue side recipes, summer dinner recipes and pasta salad recipes.

Easy chicken fajitas

For inspiration on using fresh, organic ingredients in everyday cooking, check out this behind-the-scenes look at Ben Andrew’s organic kitchen. Discover our best healthy recipes, including breakfasts, lunches, dinners and snacks. Find dishes to fit with special diets, from dairy-free and gluten-free to low carb and Keto. To help people get stronger, healthier, and more confident – all with a fun, no-nonsense approach.

Healthy sweet potato

Our food team shares tips, techniques and their all-time favourite recipes in our lively weekly podcast. Try batch-cooking one of our easy dinners or bakes, then freezing the leftovers for a speedy midweek meal. Try these quick and easy family recipes, then try more midweek meal inspiration that everyone will enjoy with our family meal recipes and easy midweek meal recipes.

  • Our original bodyweight workout from 2009 is a great step up from the beginner bodyweight workout when you’re ready for more of a challenge.
  • So your week 2 would be 25 lunges, 18 push-ups, and 11 pull-ups.
  • Make use of your kitchen kit with our easy air fryer recipes, from chunky chips, to fluffy roast potatoes and tasty air-fried chicken wings.
  • If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.
  • You should be proud if you can get through this three times.
  • Train 3–4 times per week, allowing at least one rest day between sessions.Alternate intensity levels (light, moderate, intense) to support recovery and muscle growth.

Family meal recipes

Celebrate seasonal produce year-round with our vibrant salad recipes, from chicken caesar and Greek, to creamy potato salad and winter platters. Get a glimpse into Jamie Macdonald’s cooking space and see how a modern kitchen layout supports everyday cooking. Get veggie and plant-based recipes direct to your WhatsApp by following the Good Food vegetarian channel. Proper recovery supports muscle repair and prevents soreness.

6월 01
0

#1 Free Fitness App, Stop Paying for Home Workouts

By | Best Weight Loss Apps For iPhone In 2026 | No Comments

Macro counting is an important tool for understanding where your calories are coming from. You can also get an idea of how the calories you’re getting from different sources affect your body. Lastly, you can utilize the knowledge about how different calorie sources contribute to your goals to create a custom diet tailored to help you look and feel your fittest. Macro tracking apps calculate your macros for you after you add the foods you’ve eaten into the system. They pull from extensive databases to provide accurate macro assessments for every type of food. Cronometer is a really dynamic app for focusing on “whole” nutrition.

Best Health App for Sleep: Sleep Cycle

MyFitnessPal has more foods but includes unverified user entries that can be inaccurate. For best results with any app, weigh your food occasionally to calibrate your portion estimates. It requires consistent logging to work its magic, but the insights are worth it. Beginner exercises do not require previous experience of physical activity or special training to perform. A person can usually increase the intensity as they advance in their cardiovascular ability. Additionally, protein can play a surprisingly important role in making intermittent fasting work well.

Cardiovascular exercise can be an important part of a person’s exercise routine. There are plenty of activities involving a range of difficulties that can become part of a home workout. It is important to check with a doctor before beginning an exercise program to help reduce potential health issues or the worsening of any current symptoms. Making an effort to alternate exertion levels or increase RPE with subsequent home workouts can help enhance a person’s cardio routine. Before beginning a workout, a person should spend 5 to 10 minutes doing a dynamic warm up.

Increase the difficulty of jumping an air rope in the beginner exercises to jumping with a real rope at home. However, some exercises are also more complicated and involve transitions from floor to standing. A person can increase the intensity — referring to the rate and repetitions — of any cardio exercise to convert them into advanced movements. A person can incorporate stairs into a workout by going up and down them several times. A person should perform this exercise while lying down, which works the abdominal muscles, chest, and shoulders.

  • This app lets you choose from hundreds of bodyweight workouts, with training plans that push you to stick to your daily goals.
  • Users can plan routes, set fitness goals, and receive audio cues during their walks.
  • If you’re looking to build a sustainable fitness habit, choosing the right workout app can make all the difference.
  • The free version of AllTrails gives you access to hundreds of thousands of saved trails worldwide, making this a great tool for those who get the itch to travel.
  • Having competed in Olympic weightlifting for over two decades, Caine has amassed several national and international titles over the years, including being a three-time Pan American Champion.
  • Amanda Capritto, certified personal trainer, health coach, and former GGR senior staff writer, tested the app and gave it a 5 out of 5 for instruction.

NUTRITION

The food database is decent but not as comprehensive as dedicated nutrition apps. It works best as a complement to your existing Fitbit habit rather than a standalone tracking solution. The database is large and reasonably accurate, though you’ll occasionally need to verify entries.

best free workout apps for weight loss

more Macro Resources:

Tracking apps that include workouts and exercises help you keep all of your wellness planning in a single ecosystem that makes you more likely to actually follow through. I have been working out casually and running for the past 2 years. A few months ago, I wanted to begin increasing my strength and build muscle to reach goals I set for myself. I used a few other workout apps but this is the only one I’ve enjoyed and seen good results with it. I’d recommend if you’re new to weight lifting or took a long break from it, try out one of the beginner 12 week programs.

best free workout apps for weight loss

Best Weight Loss Apps in 2026 (Tested & Ranked)

The Strava fitness app acknowledges this by tracking your relative effort instead of just your running or walking speed. To start, you’ll enter a few basic stats—height, weight, age, gender, the weather where you live—and the app will calculate your daily water target. Basically, it will break down your overall water goal into smaller, incremental goals that can help you develop a lasting behavior change. Sleep Cycle is a solid option for anyone looking to improve their sleep habits and health using a data-based approach.

Our Thoughts on Reverse Health

For WeightWatchers, we put in a weight loss goal and then followed the nutrition program exactly as written, monitoring our weight and progress as we went. Sensalus is a versatile health and wellness app offering personalized exercises for seniors at all fitness levels. Covering strength, cardio, yoga, and more, the app includes nutritional advice, stress management, and sleep tips. It’s a holistic solution for exercise, nutrition, rest, and mindfulness. However, many apps labeled as “free” operate on a freemium model, where basic features are available at no cost, but premium features require a monthly subscription or one-time purchase. Some fitness apps offer a free trial period so you can give it a try before purchasing it.

Natalie Doan Earnheart’s Weight Loss Journey Explained

Slow, gentle stretching is important to warm up muscles and prepare for more vigorous exercise. The air jump rope requires a person to “swing” an imaginary jump rope in the air. The exercise provides an alternative to jogging in place and is suitable as part of a warm-up routine. To increase the intensity, a person can hold a heavy weight, such as a kettlebell, exercise ball, or other household items.

Is Panda Express Healthy? Full Nutrition Breakdown (

Another bonus feature — if you decide to grab a Fitbit wearable device — is the ability to track your sleep. You may gain better insights into your routine and, ideally, achieve a more restful night of sleep, which may affect weight loss, according to researchers. In addition to food, you can also log other pertinent information, such as your water intake and exercise. The premium of this app starts from $3.33 per month where you can access different recipes and integrate your application with Fitbits, Garmins, and other health-related apps. JEFIT and Caliber are excellent for strength and gym routines without any paid tiers.

Best Mental Health App: Talkspace

For those aiming to establish a fitness routine, the goal is to incorporate 150 minutes of moderate activity each week. This app provides tailored guidelines for individuals aged 65 and over, offering simple workouts to improve strength, balance, and flexibility, promoting overall health and confidence in daily activities. Some fitness apps sync with wearable devices such as fitness trackers or smartwatches to provide real-time data and a more comprehensive overview of one’s health and instagram activities.

My Fitness Pal can easily give you a meal plan according to your personalized goals which makes it one of the best free workout apps. At the same time, you can even customize it according to your preference by adding calories, protein, carbs, and more. The app even allows you to track your water intake and will remind you to drink water so that you keep hydrated and energized.

How we chose the best food tracking apps

Kate explains, “I entered all the movements for a weightlifting workout, but the app ordered them alphabetically instead of in the order I wanted. To move them, I would have had to upgrade to the Elite plan.” She also found it easier to navigate through the desktop version for workout plans, and then locate them on the app afterwards. Also known as Map My Run, the best free workout app for runners goes to Map My Fitness, with its expansive GPS tracking and other free features. “You’re really getting a lot for the price,” Amanda says, rating the level of instruction a 5 out of 5. And “what it is,” is a highly customizable training platform with a wide variety of workout programs. You can choose from dumbbell-only, bodyweight-only, or HIIT programs.

This app gives you the ability to select a custom macro plan based on your goals and lifestyle. Your barcode scanner is connected to the world’s largest database of food! You’re tapping into EMOM interval training, cross training/functional fitness, strength training, traditional workouts, weight-loss workouts, and workouts tailored for home exercise. There’s even a visual progress tracker that is incredible for keeping you motivated.