# Change What You Crave By Changing How You Think: The 5 Step Mental Method

If I were to ask you which foods temp you, most likely they wouldn’t be ones that are very healthy. I bet they would be ice cream, potato chips, pizza, or something along those lines. In fact, in your mind right now as you’re reading, you are probably thinking about a food that isn’t healthy. Well, aren’t you? Stop for a moment and think about it……………….. The point I’m going to make in this article is that you can change what you crave by changing how you think.

Every new client that comes to my office for weight-loss has a “craving problem.” But I don’t see it as a problem at all. I see it as a solution. Cravings are over-rated. They are hodge-podge and we don’t have to be controlled by them. We don’t have to feel temped by ice cream, cookies or 20-ounce prime ribs. Instead, we can be tempted by watermelon, pineapple, oranges or apples; foods like that. Think that sounds crazy? Well it isn’t and you’ll see why.

When I first sit down and talk with a client about their eating habits, I gather everything I need to know about exactly what they eat and how they eat. The culprit to their weight problem always boils down to snacking, picking, eating foods that are unhealthy or just plain over-eating. Then I’ll ask them what fruits and vegetables they like. I’m yet to come across someone who hates fruit or hates every vegetable under the sun. Finally I’ll ask them how often they eat fruits or vegetables and it’s always a lot less often than the unhealthy stuff.

After I’ve gathered my arsenal of information, we do our thing. I’ll have my clients lay back in my recliner and close their eyes. I’ll direct their mind to a peaceful place, and within minutes they’ll be relaxed like never before. Then I start talking about their favorite fruits and vegetables. I’ll ask them to imagine taking a bite of their favorite juicy, ripe fruit and to feel the juices tickling their taste buds. I’ll say to their mind, “from now on anytime you have a craving for food, you will think of a juicy, ripe piece of fruit. And bingo!!! Next thing you know these are exactly the kinds of foods they start desiring. Why? Because anytime you close your eyes and bring yourself to a calm, relaxed place, your subconscious mind emerges, and it is this part of the mind that controls what you crave. Change your thoughts and you’ll change what you crave. Simple.

Let’s look at this from another perspective. Let’s say pineapple is your favorite fruit. Now, if you were sitting with me right now and I gave you a juicy chunk of it, you would enjoy it thoroughly. And you’d want more, right? Of course. Now, let’s say I reached into my refrigerator, whipped-out a piece of chocolate cake and said, “choose one.” Most likely you would opt for the pineapple because you just had a teaser-piece, which would make your mind want more. The fact of the matter is this: you enjoy your favorite fruits just as much as you enjoy your favorite junk foods, you just believe otherwise.

Again, cravings are over-rated. The mere mention of that devilish word always seems to conjures-up images of high calorie, high fat foods only because these are the foods you are most exposed to in our media driven world. Your subconscious gets accustomed to this and just doesn’t know any better. Change your minds images and you’ll change your cravings. Here’s a quick 5 minute mental exercise you can begin doing now to help you start changing the way you crave food.

Step 1: Find a comfortable, quiet place where there are no distractions. Begin breathing deeply until you are quite relaxed. Next, count backwards from 10-1, slowly. With each count, imagine that your mind is drifting deeper and deeper.

Step 2: After you have finished counting, imagine that you are relaxing by yourself in your favorite place. A secluded beach or a log in the woods will do the trick. Imagine yourself feeling so very relaxed and peaceful.

Step 3: Next, imagine a basket full of your favorite fresh picked fruit sitting right next to you. See it clearly in your mind, the color, the feel, everything about that fruit. Imagine taking a bite of that juicy fruit and enjoying it like never before.

Step 4: Repeat the following suggestion to yourself 10 times: “From now on, anytime I think of eating, I immediately feel a craving for fruit.”

Step 5: Count from 1 to 5, slowly, and when you reach 5 open your eyes.

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Guide To Exercising Properly

There are two main types of exercise that you can do -aerobic and anaerobic. The first one, aerobic, means with oxygen. Aerobic type workout has an important difference, it burns fat as the main fuel.

Anaerobic on the other hand, burns sugar as the main source of fuel. Despite frequent myths, working out doesn’t have to be drastic in any way to provide large upside. Even if you decide on light exercise, you will still burn fat.

Cellularise, or rebounding, is one of the most effective types of aerobic exercise there is. If you have access to a re bounder, you shouldn’t hesitate to use it. Use any break you have at work to get in some type of movement and deep breathing.

Even if you don’t think you have the time to work out, trust me that there is always time. If you have to, use the time that you would normally spend sleeping. With working out, you’ll in fact need less sleep than previously.

Many gyms offer cheap membership fees, it is more that worth it to pick up a membership. Generally, the longer you get a membership for the better deal you get so if you are planning on getting a membership with a gym or fitness center you might want to consider getting a full years membership. You can also try purchasing home workout equipment so you only pay once any you can workout whenever you want right at home. Another option is just to go out jogging around the neighborhood, this won’t cost you anything.

You should make sure that you work out at a comfortable level. You should work out at a level of 7 out of 10, and still have the ability to carry on a usual conversation while you work out. You should do this for 45 minutes or so every day, then you’ll begin to notice just how much your energy will increase and you will get closer to those 8 Pack Abs. Any type ofworkout you do will greatly benefit your heart. Deep breathing will help your lungs become stronger and bigger as well.

It is also a good idea not to neglect doing weight training if you are looking to get more muscular. Cardio can get you into better shape for sports or other activities as well as slim you down but resistance training can also help you to lose weight and is much more effective for building muscles and becoming stronger.

If you are serious about trying to get into better shape and lose some weight then you should also change how you eat. Even something as simple as not drinking pop anymore and drinking water instead can have a huge impact over the long term. It is also good to eat more fruits, vegetables and when your are eating bread products try to make sure it is whole grain.

With just a little amount of your time devoted to exercise, you’ll find yourself healthier than you have ever been in the past. You should also try a Chest Workout at Home

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Muscle Building And Weight Loss Help

Being active makes a person healthy and muscular. It is not only for those of you who have a obesity predicament but for everyone who likes to stay fit.

There is a lot a person can do like jog or walk every morning, playsoccer or any other sport with friends but if a person wants to have muscles and look lean, then one can sign up and workout in a gym.

You Should workout for 3 reasons;

The first is that the person is overweight and the best way to lose that weight will be to reduce ones calorie consumption and at the same time workout at the gym or elsewhere.

Thesecond reason is that the person is underweight and the only way to add muscle is to intake more calories in their diet and workout.

The third is just for fun and to stay in shape. People also want to get those impressive 8 Pack Abs

The greatest workout plan should both cardiovascular and weight training exercises with a focus on the weights. This will burn calories and increase the muscle to fat ratio that will help your metabolism and gain or lose weight. A workout that is often overlooked is the Chest Workout, even though the chest muscles are very important.

Here are some positives that come from excercising;

1. It is the easiest way to maintain and improveyour health from a variety diseases and premature death.

2. Studies have revealed that it makespeople feels happier and increases ones self esteem preventing one from falling into depression or anxiety.

3. An active lifestyle makes a person live longer than a person who doesn’t.

Working out for people whohave not done it before should be done gradually. A healthy body will not be built in a day and doing it repeatedly will surely be helpful to the person.

It is advisable to workout regularly with a healthy diet.

A person can consult with a dietitian or a health professional to really help plan a good diet program. It starts by evaluating the lifestyle and the health of the patient before any program can be made.

A good diet should have food from all 4 of the food groups.

This is made up by 2 things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.

The second is fat which can come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to gain or lose weight.

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Make That Fateful Shift To A Healthy Lifestyle

Our body mirrors our attitude and way of thinking. It is being shaped by our daily movement and attitudes depending on how we deal with our environment. Our carelessness and lack of discipline usually leads to unhealthy reactions in our body. In short, our lifestyle dictates the fitness of our body.

Fitness is a commonly misused English word. Most people think that staying fit is equivalent to skipping meals or eating almost nothing. The reality is that it will only lead to more serious digestive and health problems. Fitness is more than a diet, it is a lifestyle – a cooperation of all systems working together to achieve a healthy and fit body.

Aside from the mind conditioning, the two important areas for achieving fitness, or fat loss, are through diet and physical activities. A perfect way to start begins with the shift in attitude, until eventually we arrive at a comprehensive change in lifestyle.

Diet is an important area that needs to be monitored for those wanting to lose weight. Often, even though people know the importance of eating healthy food and the implication of improper food intake, people still find it hard to follow the suggested healthy ways. There are the people who are living and working to eat.

They get pleasure from eating, and by feeding the insatiable desires of their palate. People should understand that people should eat in order to live and not the other way around.

People who are living and working to eat have higher probability of dying from heart attack and other serious diseases. In addition, people who have bad eating attitudes usually feel uneasy, and get easily irritated. Also, these people usually lack the energy to perform well physically and mentally.

Moreover, as important as diet are the physical activities or exercise. Exercise and fitness training usually are the most effective ways to burn calories. It also provides an avenue for unloading of stress and recharging of the mind for optimum performance.

For about 45 – 1 ½ hour a day, a regular jogging can give you much benefits such as healthy heart, fit body, and fresh mind. Cardiovascular activity such as jogging, walking and the like helps in the blood circulation and oxygen distribution around different parts of the body. A regular physical activity gives more benefits; it only requires effort and time.

With strong determination and serious discipline, weight loss, fat loss, and a fit and healthy body are possible. It only requires mind and body cooperation and a smooth jazzy healthy lifestyle. And in a span of time, it is possible to achieve the dream body shape.

Anyone who wants to attain a healthy and fit body must keep in mind that it is more than just simple diet and exercise. It is a shift in lifestyle, in attitudes; and it will not happen overnight. It will take a span of time and the effects are gradual. Yet in time, you will feel a great difference in your life.

Why wait for a miracle if you can start fat free, healthy and fit body all in a natural way.

Weight Loss Attitudes

Once you’ve achieved your desired weight, you return to your old eating habits and levels of activity, the weight will return. Plain and simple.

Quick-fix diets face this kind of problem. They don’t offer long-term changes which sometimes cause the downfall of the program.

Stay realistic

Avoid feeling dissatisfaction with what you have accomplished. Enjoy your life and be satisfied with the healthy weight you can achieve. Initially, weight loss is gradual compared to those who return to their previous weight.

Have self-discipline

People who watch their weight show flexibility in their self-control. Most of the time, they make healthy choices but does not avoid eating food.

Eat healthily

Learn proper choice, preparation and enjoyment of a balanced diet. Skill in cooking low-fat diet, understanding labels of food and being able to judge portion sizes food labels and having the ability to judge portion sizes contribute to a balanced diet.

Eating regular meals, tasting them and planning ahead is also a part of this.

How to eat like a successful slimmer

• Maintain a balanced, lower fat diet in addition to fruits and vegetables.
• Don’t stay away from any foods, eat portion sizes and minimize the amount of certain foods.
• Eat three regular meals a day at regular times (starting with breakfast), and lesser snacks.
• Dine out occasionally, but lessen fast food.
• Sit down to eat your meals, enjoy them and pay attention to what you’re eating.

Stay active

Getting regular exercise is one of the factors that determine long-term success. It does not only burn unwanted calories and increase metabolism but also increases self-esteem and fights stress.

According to research, walking alone for 30 minutes daily plus some additional activities during the week can be enough.

Have ongoing support

The right kind of support during and after weight loss is vital. It is not an easy task and maintaining them is not easy as well.

Self-monitoring, being conscious and taking down notes is a way of supporting yourself.

Learn to deal with stress

Food is a quick and effective method of handling stress for some people. Evaluate the stresses in your life and your response to these stresses.

Discover new ways to handle your stress. Regular exercise, breathing techniques and removing negative self-talk that fuels anxiety.

Be like a successful slimmer

• Regularly inspect your weight (once or twice a week) or use another indicator.
• Avoid guilt-feeling when you overeat or about certain foods.
• Handle stress and solve problems. Ask for assistance and support from your family, friends, a club, website or health professionals.

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Things To Remember When Exercising For Weight Loss

The fashion industry dictates that it is in to be thin. And so, many people become pressured and start to engage in weight loss programs that promise fast results. Some people don’t even want to exert the effort and just buy weight loss pills that are widely available in the market. Yes, fat loss makes you look better. But a lot forget that looking better starts with feeling better. Diet and exercise are two of the fundamentals to get this goal.

Faster weight loss does not mean better results. Losing weight one time usually works during the time that you undergo the medication and stops when you stop taking it. What you really need is an authentic process that works over time. A healthy diet and exercise will help you go through it. But before engaging into your work outs, here are some things you should remember before hitting the gym.

Do’s

You will probably lose a lot of water when you exercise as you sweat. So, drink a lot of liquids to keep yourself hydrated and replace the water that you’ve lost.

Have a balanced diet. Any work out wouldn’t work if you have an unhealthy diet. Yes, you burn calories when you exercise, but pigging out after work out would just replace the calories you have burned or even more! Fruits and vegetables would never go wrong when you want to lose that weight.

You may want to lose that last pound fast but don’t forget to do stretching to warm you up and cool down before and after exercise.

Cardio exercises like jogging and fast walking are best forms of weight loss. When you do these types of exercises, you use a lot of energy which means that you are burning calories!

Dont’s:

Do not overdo your exercise. Yes, I know you want to get results fast, but you should take a little slow especially when you are starting. Gradually increase the time you work out so you won’t feel fatigued after.

Do not stick to just one type of exercise. Although I’ve said that cardio exercise are good, you should also try other forms like weights and flexibility exercise to balance up. Healthy muscles keep your metabolism up and that’s what you need to attain your weight loss goal.

Do not get too pressured to put off those fats. Have fun while you do your exercise. Take a rest once in a while during your work out. Take it easy as taking it too fast may lead you to complications.

Are you still having second thoughts about what to do? Health experts are always there for you. Ask for diet plans and fitness trainings that are suitable for you so you won’t take chances when you hit on those treadmills. Exercise is a good thing especially if it’s for a good cause. You’ll see, having that extra weight will never be your problem again.

Weight Loss And Exercise Myths — Test Your Fitness IQ

According to recent studies more kids nowadays are mild to severely overweight. The 1999-2000 National health survey indicates that 15 % of children and teens are overweight.

The figure is nearly double that what was recorded a decade or so ago. Some blame their present lifestyle while others blame the lack of discipline in teens nowadays. Regardless of the reasons, teen weight problems are real.

But unlike weight loss programs for adults, teen weight loss programs are a little tricky since such programs when left uncheck can be potentially dangerous for their health. Because of the potential danger, dietitian and nutrition experts approach the subject with caution.

The basic problem with teen weight loss is that their bodies are still growing and developing and cutting down food intake will greatly influence their growth. It is therefore important that diet programs for teens should cover all their nutritional needs.

For teenagers, they generally need to grasp some basic concepts about eating right. If they eat too little, their health will be put at risk. But similarly, if they eat more that they should, the extra food turns into body fat causing weight issues. Teenagers should learn to eat food less with saturated fats.

These foods include those fried in fat and oil like fried chicken, burgers, potato chips, french fries, potato chips and other fatty meat. Meanwhile, they also should avoid foods that are high in fat and sugar contents like cakes, chocolates, butter, cream, peanut butter, pies, cookies, and generally any sweets and sweet based desserts.

A lot of diet programs claim to be the best solutions for over weight teens. These claims generally revolve around two basic concepts: the right diet and regular exercise. In reality, the quickest and easiest way for teens to loose weight is still the having the right diet and right exercise. Teens should always avoid diet pills.

Most of the kids or teens today eat fast foods, get exceedingly large food portions and are really extremely lazy lacking the necessary activities to build a healthy body. Simple outdoor activities for teens can help them loose some of their excess body weight. When you cut grass use a push mower, for example. Engage in activities like playing Frisbee which would help you exercise without even realizing it.

There’s really no quick way to loose weight. You need to work the excess fat off your body. It is the right combination of diet and exercise which will help you loose weight. But the problem with dieting and exercising is keeping motivated and goal oriented. Kids find dieting intimidating and regular exercise boring.

This is why full family support is necessary if you want your kids to loose some weight. You need to keep your kids and teens motivated. Encourage them and help them overcome their cravings by cooking, serving and eating the same food diets that they eat. Get them to be more active. If they find regular exercises boring, join them in other activities such as sports.

Teach them what to look for when they eat outdoors. Tell them the benefits of foods and teach them how to read food labels. You may be able to control their diet while they stay home but when they go outside and eat with friends, then you might have a problem. It is therefore important in any diet to implant a sense of self discipline and pride in what they do.

Weight Loss

I had been overweight my entire life. I have tried to changed my live as well and now I’m successful. What I have been done ? It’s began 3 years ago. I have changed my thinking on my life. I stopped to use my favorite sentence that tomorrow I’ll do something about my weight and I became aware that this is my last chance to change my visage.

Here is why we gain weight and my suggestion to reverse it

When we are nervous, we eat. Don’t tense. When we celebrate something with friends, we eat. Let’s celebrate in temperance. When we watch TV, what do we do ? We eat and eat. Hard nut to crack ? Once we sad, we eat When we see to smoke somebody, we take something to eat We need to ask ourselves some questions that may help solve a problem:

I thought about loss weight but then I didn’t. Why does this happen? ? Mostly it’s because you really do want to eat the sweet. Do I really need this cookie/cake/ice cream right now or am I pacifying something that is not going right for me, right now. What in my life would I like to change, right now? Why do I want to change it? What will these changes bring about, either now or in the near future It’s always easier to put weight loss off for one more day.

People who have successfully achieved their ideal weight and better health without dieting report the following success strategies :

They made a commitment to changing habits long-term vs. just losing weight They became educated about sound nutrition principles They learned to cope with emotions and stress without food They consciously eat when their hungry and stop when their full They shift the focus from “looking good” to honoring their health and well-being They learn to adjust portions or food intake to match activity level They don’t sabotage themselves, when they blow it They seek ongoing support as needed to stay motivated For me when I’m busy and trying to get a lot of work done and something stumps me or requires extra thought, my tendency is to want to take a break and get something to chew on. That might be true for you too. I haven’t worked directly on the anxious feelings themselves, just the end result of wanting to eat something. Every time I’ve tried it, I’ve ended up not wanting what I was going to eat in the first place so personally I’d say it is very effective.

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[spin]Fitness On A Budget|Get Fit For Less[|spin]

Get Fit For Less

Working out is another form of trimming down the stress and boosting vigor. It is essential to maintain an exercise routine and attain the most possible wellbeing in these demanding times.I personally know what it feels like to be on a tight budget and not have the means to pay for a gym or even have the energy to workout.I empathize with all those who are going through a rough time with financial standings and are not able to provide an allocation for the gym or not having enough time to spend in the gym.

I began my individual exercise regimen in April 2001. I used to be a flourishing financial consultant at Smith Barney at the time that technology was booming. Up until this point it was a prosperous time but everything changed and the beginning of the end started in April of 2001. The tech bubble burst and six months later my business collapsed and imploded. As a result I was suffering from severe depression and chronic fatigue syndrome and left my financial advisor position at Smith Barney on disability. I used up all of my time to attain knowledge and have proper training in the financial world but everything disappeared and were gone to waste. It was one of the darkest times in my life and I felt completely shattered.

It was also this period when I decided to do some exploration on the field of diet, working out, religious studies, viewpoints and reflections. This research into the mind body spirit was the beginning of my personal transformation and I began to overcome my health issues. I had a major philosophical shift and choose this profession to help people with their health issues and goals.

I wanted to share my story with you because I know how tough it is out there mentally, emotionally, physically and financially. I truly understand other people’s predicament. To all of you that are struggling or suffering, I hope my story will give you hope. I do believe everything happens for a reason and I am confident that things do work out for the best. My message to you is to hang in there. This can really be so hard but it is sure to lead you to the right path that you’ve been wanting all along- a realization of contentment.

Now that we’ve talked a little about life and the big picture, let’s go ahead and change gears and talk about your new fitness programme. The goal of this program is to burn fat and to build some muscle. I highlighted “some muscles” because lifting weights is an effective tool in achieving those wanted tones. This exercise routine is effective in boosting those muscles but just to make it clear weight lifting is still the unsurpassed method in achieving those tones. Nevertheless, the routine is effective in burning the body fat. If your goal is to lose body fat then this program is for you.

We will begin with 4 various routines that include boxing, jump rope, racing and ab exercises. You’ll need to pick up a few things from the sporting goods store and recruit a training partner. You will need to have a buddy with you in doing the boxing match routine. You can take turns when you have completed one routine.

To get you started you’ll need an inexpensive set of gloves, boxing mitts, a watch with a timer, 5 to 10 pound dumbbell (optional), a jump rope, and an open field or track.

We start with the first routine. It is best to look for a near track in your place in doing this routine. Also, I’ve included a partner in this training program. Some essential features of the routine is the mind and enthusiasm. It is easy to give details on how effective a program is but without inspiration, one can never attain his objective. A partner is simply a great way to stay motivated. It gives out a stage of responsibility and consciousness that give effective outcomes.

Here’s an outline of one complete routine:

Boxing routine with a buddy (1minute)
Skipping rope for 1 minute
1 100 yard dash
15 crunches (weighted if they are too easy)

Complete 5 circuits with 2 to 3 minutes in between each circuit and no rest in between stations or exercises. The first station is boxing, where one person will hold up the boxing mitts while the other person performs crossing punches – right hand punches left mitt and left hand punches right mitt. Do this for 1 minute and head to the next post. The second post holds the skipping rope wherein you should be able to jump around for 1 minute.

The third station is sprinting at top speed running 100 yards and the fourth station is crunches. On this exercise keep your legs bent at a 90 degree angle and lift your shoulder blades off the ground. Your lower back should not leave the grass and take 6 full seconds to perform each repetition – 3 full seconds to go up and 3 full seconds to go down. If you are more skilled then you can opt to put 5 to 10 lbs of weight at the foundation of your neck. This will make the exercise much more difficult. Completion of the whole routine could sum up to half an hour. This program is intended to help you eliminate body fat and increase heart vitality. You can perform this training protocol 3 to 4 times a week.

Have a good journey in your quest to a better and fitter you.

If you want to get in shape and your goal has to do with losing fat then ensure your success by working with a fitness expert who can show you the ropes and guide you to success.

I’d love to team up with you – together we will transform your body!

Get in touch with me now.

Shawn Phillips
Fitness Consultant
www.perfectbodyinc.com

Trampolines – Fun And Fitness Combined

If you’re looking for a new way to add some fun to your backyard activities this season, why not consider a trampoline? Not only are trampolines a lot of fun, but they are also good exercise for you and the kids. And of course, they get the family out of the house, away from the TV, computer and video games and into the fresh air!

Trampolines are good exercise you say? Well yes, they are. Jumping up and down on the elasticized surface is great for strengthening the cardio-vascular system and it is also an excellent workout for almost every muscle and organ in your body. The rebounding action that happens when someone jumps on a trampoline is similar to a low-impact workout, but is easier on the back and joints because you are bouncing on the rubberized mat instead of landing on a hard surface. Jogging on a trampoline instead of the ground is better for you or the kids as well, for the same reason. Exercising on a trampoline can also be very helpful for adults and children because it helps to improve reflexes, flexibility, balance and coordination.

For those who might be concerned about safety issues, there is no longer a need for worry about things like accidentally landing on the ground instead of the trampoline surface either. If you are thinking about purchasing a trampoline, you can also buy a webbed, nylon safety net which fits around the entire circumference of the trampoline to keep all the happy jumpers right where they are supposed to be – on the trampoline. Depending on the size of the trampoline, you can get an appropriately sized safety net which attaches to poles that wrap around its entire perimeter. Then, if a jumper bumps into the net, it pushes them right back onto the trampoline instead having them landing on the ground! No worries!

There’s also all kind of accessories you can use to add even more hours of fun to your trampoline activities. How about a basketball hoop that is specially manufactured to attach to the safety net frame? Think about how much fun the kids will have with their friends or siblings bouncing up and down, dunking the ball into the net. Kids love adventure so why not a tent that fits on top of the trampoline? Make it the setting for their next sleep over party. You can set the tent up on the trampoline surface and you’ve got another safe and fun way to satisfy their quest for excitement. There are even party kits you can purchase that come with all kinds of games that are specially designed for the trampoline. The packs come with things like jump ropes and specially-made, washable chalk for drawing pictures or an oversized tic-tac-toe game on the mat. Or draw a hopscotch board on the mat as another amusing game idea. Imagine the laughter coming from the kids as they hop around the board – priceless.

Trampolines are a fun, safe and healthy new way to entertain yourself and the kids. And you won’t have to worry about where they are either because they’ll be having a blast, right in your view, right in your own backyard!

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