Weight Loss Update

So tomorrow is my final weigh in for the 12 week weight loss challenge that myself and several friends have been a part of. 

I'll tell you that this has definitely seen it's share of highs and lows for the last 12 weeks and I'm reaching the point to where I'm glad that there will be some degree of closure. 

So tomorrow I'll be posting a video update to the status that I've been able to achieve through this process. 

In the video I'll also go into what I've done to get there.  I promise that it hasn't been an easy road, but there are ways that YOU can go about it and achieve similar success! 

I'll be posting live on Facebook at Biblical Wellness!  Likely it'll be tomorrow night around 8 or 9pm EST.  

30 Days, 10lbs...can you handle it?

In the next 30 days, do you have any weight loss goals? 

Do you want to have that beach ready body that you've striven to get? 

Do you try each year and find no success? 

What if I told you that in the next 30 days, you can see 10lbs lost?   Would you believe me or would you think I'm BS'ing you? 

It's possible, but you need to be strategic in your approach.  I can honestly attest to you, especially since I've lost my own weight, that we often don't realize how much we are eating until it's too late. 

Take a second to look at your meals....

What's your breakfast look like? Is it a biscuit or something?  I guarantee that it's somewhere in the ballpark of 400-500 calories. 

What about your lunch?  A sandwich and a bag of chips?  Another 500 or so calories. 

What about dinner?  This is probably closer to 1000 calories, depending on what you do. 

Without adding snacks in, I just gave you a quick 2000 calories that you are probably consuming in your day without you realizing. 

So if you want to see a 10lbs change in the next 30 days, contact me for details. 

How to eat for fat loss?

You wouldn't think that when you want to lose weight, specifically fat, that you'd be eating all of the time.  However this is exactly what you end up doing.  It's actually fairly simple, but nevertheless it's something that we tend to mess up when we try for it. 

The numbers add up differently for different people.  Men vs. Women.  Large frame vs. small frame.  Active vs. sedentary.  This can go on and on.  

Overlooking some of the numbers (like calories), some basics are that you should have vegetables like cauliflower, broccoli, cabbage, etc., at every meal.  You should be eating protein, not avoiding it.  Protein helps you feel fuller longer, plus it aids in fat loss.  Carbs, usually a villain, is also important as it provides you with energy. 

Regular measured out portions help for you to feel full, to burn fat, and to stay in top performance.  An example break-down follows: 

1.  Breakfast: Eggs w/ spinach & mushrooms

2.  Mid-morning Snack:  Protein Shake

3.  Lunch:  Sweet Potato, Chicken Breast, Broccoli

4.  Mid-afternoon Snack:  Tuna, Cauliflower florets, oats

5.  Dinner: Rice, Fish or Chicken Breast, Kale, Spinach, Cabbage

6.  Post Dinner-  Protein Shake

This is just an example, as you may not like some of the foods (as in my case with the rice & kale).  It's always good to begin with an inventory of what you like and dislike, maybe a trip to the grocery store and surveying the foods in the produce section.  

Also notice that there's not much fruit on the menu.  Fruit is good for you but naturally high in sugar, so it's best to be around a workout rather than any other time.  

I hope that this give's you an idea of how to eat and when.  

You can get more information, challenges, and accountability through Biblical Wellness

"Like" & "Share" this post if you want to help others.  

How to manage your time and do everything!

If you've been following me for awhile, you know that I do a lot on an average day.  While some seem to think that I'm partially superhuman, it's just that I feel like I manage my time pretty well.  So, in light of all this, I wanted to go ahead and break down my day and my suggestions to you to manage your time well so that you can do everything.
My day:

• 5:00-5:30 wake up + magical liquid (coffee)
• Usually checking emails (10-15 min)
• Livestream devotional or prepare content for my Facebook Page  (20-30min)
• Finish or work on any school work that needs to be done (20-30 min)
• Prepare mine & kids' lunches (10-15 min)
• 6:15-6:45; depends on the day, shower and get ready to leave
• 7:00-7:30; Get to work and begin training
• Anywhere from 10-2....workout
• Depends on cancellations, open time periods, etc. 
• Duration sometimes dictates what I'll do
• Short workouts are usually lifting/sprint based
• Long workouts are usually a run (weather permitting)
• 5:00-6:00; Leave work
• 6:00-8:00; Dinner, Kids' bath, Kids' sleep
• Yes, in that order
• 8:00-10/11:00
• Wife time
• School work time
• Live-stream event
• Bed

This is an average day, not including the weekends.  To me this is just the norm, and I couldn't honestly figure out my life if it wasn't this way.  I don't write in a planner or anything, though I do sometimes use a Google Calendar to keep me where I'm supposed to be, like logging in my food or what I'm supposed to be teaching on that particular day.  

My best suggestion is to start off by getting to bed and waking up consistently every single day.  This is one of the most difficult habits to get into and can be the make-it or break-it part of your day.  Next, keep the social media to a low; most of my social time is in the morning because I'm posting or doing whatever for my Biblical Wellness page at that time.  

Since I'm a student (MBA, Liberty University '19) I do my school-work at night when I can have a block of time to knock it out.  Depending on the class, that's 1000-3000 words per week which I can get through fairly quickly, having a MS already helps since I'm fairly familiar with the research process.  Sometimes, I'll be watching whatever we have DVR'd at the same time (kind of like I'm doing as I write this).  So, the take home to this section is to do your tedious/large work at the time that you have the longest period available.  

• Sleep/Wake at consistent times each and every day
• Workout when you can, it's best to do a hard 5 minute workout than none at all
• Keep Social Media at a low, unless you absolutely need to get onto it
• Stretch or do some light workout while watching TV
• Use your longest time-blocks to do your most relaxed work

These are just some suggestions in getting stuff done.  They seem to work for me and I just wanted to pass it along to you.  Now, if you need to write it out and put it into a day-planner, then go ahead; better to do that and be successful than not do it at all.  

If you have questions or need help in your time management, head over to Biblical Wellness on Facebook and shoot me a message.  God Bless!

Cheat Meals, yes?

The motivation and purpose behind a cheat meal.   Also testing a new intro/outro.  Enjoy!

1 Month in, my journey

A month into my weight loss journey.  I know it's difficult to imagine someone into fitness struggling with weight, but I promise you that this fight is more prevalent than you realize. 

I hope that this inspires you to change and become better than you are.  

The Power of Supplementation, performance edition

In my previous post, I discussed how supplementation can help improve your diet & nutrition.  This post highlights more of how supplements can boost your performance.

Most athletes view supplements as a way to improve their performance.  In honesty, I thought that too when I first was driving into the field.  The first supplement that I had ever taken was a form of creatine monohydrate called Cell-tec (or Cel-tec, I don't remember exactly).  In any case, I was supplementing with it largely because my friends were and because it seems that what limited knowledge I had at the time was that it was supposed to get me ripped and huge.

Nevertheless, nothing is what it seems.  I can no longer take creatine without becoming violently ill.  It's a rare side effect associated with it's use.  The moment it hits my stomach I vomit, nearly every time.  Pretty terrible if you ask me.  So I go on, not taking it.

My friends & colleagues now can take it without any adverse effect.  Most of them take it so that they can lift more weight or to put on mass.  I envy them to some degree.  The primary effect of supplementing with creatine is an increase in performance, specifically lifting and sprint performance.  One of the major ways that this is accomplished is by increasing the water in the cells, of which is what binds to creatine at a molecular level.

I mentioned in my previous post BCAAs, or Branched Chain Amino Acids, these are amino acids that are primary metabolized in the muscles rather than going through a chain of events to get there.  My primary reason for use is to preserve as much muscle tissue as I can in a caloric deprived state.  I find that in hyper-dosing (a lot of BCAAs), that I don't experience the same degree of soreness as I would otherwise.

Regardless, some supplements are designed to boost performance.  The ones that I had talked about are some of the best out there.  In my next post, I want to discuss the superpower, Omega 3.  

The power of supplementation, dietary edition

Supplements are a multi-billion dollar industry in the United States.  Every day various supplements are taken by Americans looking to improve their health, vitality, and performance.  For this post, I want to discuss with you how supplements can impact your overall health, from a dietary standpoint. 

Dietary supplements are food-based products that are intended to supplement the diet, not replace it.  The way I look at it, supplements either help you regarding your nutrition or regarding your performance.  In my next post, I'll be talking about the performance aspect of supplements. 

Look at your own nutrition.  Let's take a start by wandering off to your fridge and peering inside.  What do you see in your own refrigerator?  Is it mostly styrofoam containers leftover from takeout restaurants?  Is it mostly fresh fruit and vegetables?  Are there matching containers filled with matching foods?  Which is it? Any of those or none of those? 

Regardless of how you answered, odds are your nutrition sucks.  If it's fruits & vegetables & lean proteins (which it should be), you are probably struggling to get all of your calories in.  I know for me, I'm aiming for around 1600 Kcal per day and that's only for weight loss.  To get a healthy 1600 kcal in, it's pretty challenging without supplementation. 

The majority of my own supplementation comes in the form of protein, of which I get around 60g per day from supplements.  Largely because of speed, convenience, and prep time protein supplementation is my go-to so that I may hit my goal of 200g/day of protein.  Plus, imagine how many eggs and chicken you need to eat pretty frequently to get there. 

Additionally, I do two 24 hour fasts per week.  That's dinner to dinner fasting.  Now, it's not ultra strict fasting, because I consume Arbonne Greens Balance and BCAA's with the intent on maintaining as much muscle mass ad I can with losing as much fat mass as I can.  Plus, I'm heavily caffeinated on those days that I fast.  The greens provide fiber, vitamins & minerals, and keep me balanced, while the BCAA's provide the amino acids for my muscles to stay intact without compromise. 

So supplementation is built to improve and add-to your diet.  It's not a replacement, but a boost.  If you exercise regularly, you'll need to have more calories, more protein, and likely more carbs and fats in your diet.  Post what you do supplement in the comments! And, for more information check out my supplement consulting site, http://MartinHubner.arbonne.com/

I heart food

Food, it's what unites us.  It's what we all share and enjoy in company.  It's what keeps us alive.  And it's what we don't understand. 

Nutritionally, food is made up of a combination of protein (pro), fat, and carbohydrate (carb).  However we don't eat nutrition, we eat food.  Food is made up of all nutrients, from vitamins & minerals to macro-nutrients like pro, fat, & carbs. When we eat, we absorb all of these things to put to work in our bodies. 

Eating foods is pretty simple, and finding nutritious foods is also simple.  For example, I'm writing this on Sunday night and what we had for dinner is one of my favorites...grilled turkey breast (over charcoal), sweet potato, broccoli, and we tried these broccoli & cheese tots.  From all of this we get our pro (turkey), fats (butter if added, or from the tots), and carbs from sweet potato and broccoli.  Overall the meal, if you count out the tots, was around 300-500 cal if you account for portion size. 

I love eating like that.  It's healthy, it's tasty, and you don't make yourself feel guilty over any of it.  Plus my kids love it, which is challenging by itself.  They don't care about vitamins and minerals or macros, they care about how it tastes. 

Taste is more important than virtually anything else when it comes to nutrition.  Just because something is healthy, doesn't mean it tastes good.  Just because something tastes good doesn't mean it's healthy.  You need taste and satiety to enjoy the food, without it it's just food. 

Honestly, and the most important part I need to make note of, is that often you need to eat much more than you think you do.  Like what I ate for dinner, I was full pretty quick and only tapped into a small percentage of my total calorie estimation.  Often to fill the void, we supplement. 

Next week, my view on supplementation.  

Stress Relief

My last few posts had to do with personal inspiration and music.  Today I want to discuss stress relief and what we need to do to combat stress.

Honestly, I'm not usually stressed. This may come as a surprise considering I work with the public and more specifically, people who are trying to make themselves better.  If you've ever been in the same situation, you know the stress that ensues when you wear the stress of
others on your shoulders.  I honestly have a lot that I should stress about, and sometimes I do, but I found the perfect partner to share my life and my experiences with (I'm talking about you wife ;) ).

Not only do I have a wife whom I can share my stress with, I have an occupation that allows for me to reduce my stress.  Honestly sometimes life's easier at work, other times it's not.  I can go in, basically hang out with my friends all day, make people sweat and then go home.  Each day is unique, because each person is unique.  I love the challenge of it all, and if you know me even a little you know I struggle to sit still and literally do nothing (I'm sitting here right now writing this and even then I'm doing that).

Stress is not something that you live without.  How you manage this stress is more important than anything.  My stress relief comes from lifting & fighting, writing some of these posts, and honestly just wrapping my head around what's going on in the world.  I don't stress about things that I cannot control, or at least at the moment.  I watch and listen to people stress about things, or should I say complain, and yet do nothing to intervene (mostly politics).

Outline what stresses you out and what helps for you to relax.  If you have a greater list of stressors than things that reduce it, you need to consult some coaching to release some of that stress.  If it's the other way, keep doing what you're doing.  Stress is there, but it doesn't have to overwhelm you.

Tied Together

Today, I wanted to let you know that I'd be tying many of my social media outlets together.  I've changed the name of my business side from Southern Guardians, LLC whose intention was to sell and transfer firearms, to Biblical Wellness, of which I will leverage my expertise and network to provide sound Biblical fitness, nutrition, and life advice and coaching to those who may benefit as such.  

Additionally, if you're reading this via my public group Martin Hubner MS, CSCS, Pn1 Fitness & Nutrition Coaching, then I want to tell you that this group is going to be linked with Biblical Wellness.  I'd like for this to be the community side, where you all can interact with each other and such, and the other to be more of the information/legitimate business side (sound like a mobster).  

My Twitter Handle, @BibWellCtr, will also be linked to these two groups.  This way I can post via twitter (like some of these blog posts are able to do).  

The only thing that will not be dedicated will by my Instagram account.  This will still showcase some of my private or group training as well as Biblical Wellness stuff.  So it will cross both worlds for me.

Thanks for reading and for following!  

My fitness journey

Fitness is not simply point A to point B, it's more like a road map.  There are ups and downs, highs and lows, and everything in between.

My journey has been tumultuous at best.  I started out working out because I had friends that were doing it.  Later it was my desire to succeed in the Marine Corps that drove my fitness.  Through this all, I started out as the "fat kid" though my middle school aged years (our elementary school went up to 7th grade and our high school, at the time, began at 8th grade).  Later I progressed to being sort of the "skinny kid,"  once puberty kicked me in the face.

I began lifting in my friend's garage, with those old cement filled weights and a weight bench.  It was mostly benching, curls, more benching, and more curls.  Later it was a local gym membership and a heavy dosing of machines that filled my time.  Eventually, I learned about the proper way to do free weights and have since loved them.

I've battled with the "fat kid" most of my adult life.  As I've gotten older, I've realized that for me, I need a few things to totally improve my fitness.  These are:

1.  Cardio:  I have a love/hate with cardio, but in the end, without my doing it I chub up.
2.  Weights:  I tend to put on muscle fairly easily, when I lift that is.
3.  Intervals:  While these are good for fat loss, I find that if I devote the majority of my training to them, I don't tend to improve my physique.
4.  Diet:  I tend to work fairly well on a low carbohydrate diet.  Though this winter I'll be experimenting with other forms.

Like many, I am at war with my body.  This war is never-ending.  I have periods that I gain and I have periods that I lose.  Lately, I've been in a better position to improve, but the war has been far from won.

What is the first dietary suggestion?

Most of the time, nutrition is what's the most challenging and complicated of how to improve fitness and health.  We are often bombarded in our national media about what's good and what's bad for you, but it only provides a description of the field, not how to play.

May I introduce the first of important dietary suggestions....the kilo-calorie, or just calorie.  A calorie is simply a measure of energy, specifically the amount of energy needed to boil 1g of water.  We use it in nutrition as a measure of energy as well.  However in nutrition, a calorie is what's needed to sustain normal body function and/or appearance.

If you were to look at a nutrition label, the calories are at the top (along with serving size).  Usually, stuff at the
top indicates its importance, and the calories are nothing short of important.  Some suggest that it's about 50% of overall success, and that's managing calories.  The breakdown of calories is something I'll go into in future posts, but for now, know that if your calories are off, then your weight will be off.

Truthfully, it's not too difficult in our society and in our culture to overkill on the calories.  We are told that breakfast is the most important meal of the day, often equating to 500+ calories.  For men, this could be around 1/4 of what's needed, for women closer to 1/2.  Add a 500+ calorie lunch and even a 1000+ calorie dinner in there and you see how it's hard to maintain or lose weight.

If you're a parent like I am, then you know that this is even more difficult.  Sometimes after a long day at work, you want to just feed your family, not count calories.  Often, this is a stop for pizza or Chick Fil A, easily getting us past the 1000 calorie mark.  Then, you have the sneaky bastards (Oreos) in the house just calling your name, so add another 150-300 on top of that.  After awhile you see how the dad (or mom) bod is formed.

Myfitnesspal is a huge asset for me in the counting of calories.  My target is 2300 calories per day, and honestly sometimes I struggle to hit it, other times I easily smoke that number.  The more I log and track, however, the easier it is for me to gauge my eating and therefore manage my weight.

Tracking calories, managing
weight, and being active is a lifelong commitment, even with kids.  And it's a challenging commitment.  I challenge you to keep track of your calories for several days (normal days) and to see how you stack up in the calorie department.  

When I get back..

Today is the final day I'm at the beach, and as you may have noticed that I didn't go ahead and post on Wednesday.  It's not because I didn't want to, but this vacation is definitely some time to spend with my family, who during a normal work week do not get the attention that I'd like to give them.

I'll be on a new/old front when I get back to work.  The war on the dad-bod will continue, as it was under a ceasefire while I was here at the beach.  As much as I wanted to, and as well intentioned as I was, maintaining caloric balance, amongst many other things was next to impossible while here.

My initial goal when I return is to get back into a somewhat normal workout schedule.  Prior to my vacation it was erratic at best.  Primarily because of the increase in work schedule that happened about 3 weeks earlier.  Another factor that limited my exercise was my right foot.  Running was next to impossible as was many other exercises and lifts that I was hoping to perform.  It still hurts, but much less than it was before.

I'm still trying to hit the cardio hard, as when winter comes, it becomes less and less.  However this is that time of year that I do prefer to lift over cardio.  So I may work on something that integrates both.  I'm not exactly sure of some of my goals, but I do know that this dad bod needs to be chiseled out.

I'll also work on getting back to logging in my food on myfitnesspal.  I find that it's much better if I do it regularly and I'm less likely to do something stupid in the process.  What I love about the program is that if I"m still under on calories, I can have my kryptonite....oreos.

That's the plan for when I get back.  The #fightthefluffy continues.....

How to vacay....

I'm in a condo at N. Myrtle Beach, South Carolina.  Today was a "chill" day of which my wife and I went out to gather some groceries and coffee (she's a Pumpkin Spice Latte junkie, I'm a nitro cold-brew junkie).  Between waking up and now, I've been working on some homework to get ahead of the curve.  Though, we did spend several hours on the beach and in the pool.

Nutritionally, I drank plenty of coffee (as usual!) and had a sandwich for lunch with some grapes.  Nothing crazy, nothing fried.  What I attribute to this success, or at least maintenance, is the lack of an "official" breakfast.  While some say that it's the most important meal of the day, I've concluded that it may be the most important for some, but not for others, myself included.

I'm not going to say that I'll be innocent while I'm here.  That's far from the truth.  While I acknowledge that many trainers and nutritionists would eat "clean" many others wouldn't.  We only take this week-long vacation once per year and thus I'll eat what I decide I want to eat, and drink what I want to drink (especially on the beach).

Ways that I do try to avoid what I deem unnecessary calories are to order a salad instead of fries, to drink diet or light instead of full, and to keep it grilled (when necessary) instead of fried.  Fitness-wise, I'm taking the week off to rest and recover from some injuries that I've sustained in the last few months, specifically my left knee, right foot, and lately my right hand.  Fortunately, I have some homework that I need to work on and that gives me a good reason to be "lazy."

We'll spend the week mostly lounging around the beach, playing in the ocean and pool, and going to various sites around Myrtle Beach and N. Myrtle Beach.  I'll still be posting, but it may be less frequent than normal.  Stay tuned......

How to be better....

Next week's my vacation.  It's long overdue and I'm very excited about it.  In any case, I'll be setting the stage for some new series' here on my blog.

Most of this upcoming series will definitely be self improvement, especially for those that battle the parent bod.  I'll discuss some tricks and tips that you can use while navigating the mine field that is parenting.  

Some of it will be nutritional, some fitness, and some just on how to relieve stress and get some much needed relaxation.  

I figure I've had practice in this whole thing, as I do have 3 kids.  

Anyway,  stay tuned for more.......

Facebook & Instagram

Nearly every post that I put out via this blog is posted to Facebook, Twitter, & Google + (The latter is mainly because it exists, not because I'm tremendously familiar with it's use).

In the upcoming few weeks, I'll be starting a Facebook group dedicated to people who I train or who follow me for training.  For most of the year, I've posted all of my blog posts via my personal Facebook page (which I still plan to do) and through my FFL page, Southern Guardians LLC.  I'll be dissolving my Southern Guardians Facebook page in the coming weeks as it's no longer worth my efforts.

I'll be posting via my own Facebook Group which will allow for me to better interact with all of you who need to work on your own health, physique, stress, and whatnot.  I'll be keeping it an "open" group for about a month, while I generate some buzz behind it.  Afterwards, I'll be closing the group to those who are already members or will be getting some training from me.

I'll be using Instagram pretty heavily as well.  So far, I'm using it as a platform to promote my training as well as show some of what my own personal workouts are.  Because it's much more visual than a blog or something similar, you can see a lot more.

These roll-outs will be in the upcoming weeks.  I've already began the Instagram this week, as it just really came to me that it's a pretty good platform (and I am getting better at using it).

Instagram: martin_iii_mc

Back to school again....

It's that time of year, and many in other states have already done so, but it's back to school.  Where we live, the public school system begins this upcoming Monday, and the University on Tuesday.  This is that time where the students are "hungover" from their summers, the teachers/instructors/professors are anxious to get back into the swing of things and earn that paycheck.

It's the time of year to where schedules that were once open are now closed and full of activities, meetings, etc. for all of the parties involved.  It's also when nutrition and fitness become an afterthought.
Do not forget, that if you're a parent of a student or a teacher of one that your fitness and nutrition is important.  Just because you put it out there for another doesn't mean that it's the right decision.  Make sure that you take care of yourself so that you may take care of others.

If you don't have time to hit the gym, there are other options available.  Go for a walk, get together with other teachers, parents, or whomever and do a home workout.  Plan your meals and prepare them in advance if possible.  Whatever the best scenario, go ahead and work through it.

Think of this time of year being for a new you, and not the New Year.  This is the moment to seize the change, not the New Year.  Go ahead and make it so.  

Parenting "Bods"

If you've followed my blogs, my Instagram, or in conversation (some of you), you may have noticed the whole #destroythedadbod or the #fightthefluffy tags that I use sometimes.  And many of you that know me personally know that I have three kids.  This leads me to my next point, the parent "bods."

As a dad, and one who's battled with weight my whole life, I have at times a "dad bod." About 3 months ago, I had a radical change of direction on my training and diet and I'd consider myself to have a "dad-bod light" at this point.  I've been running, lifting, sparring, and actually monitoring what I eat. All of these things have allowed for me to drop, as of last week, 15lbs.  When in the midst of my heaviness, I didn't realize I was as heavy as I was and on top of that I got into the rut of thinking "I'm working out pretty hard, I need the calories."  How wrong was I?

Regarding the "mom bod," this is much harder to fight than the "dad bod."  Generally due to you know, having kids, the mother's body is under far more stress than a father's.  This stress can come from the generally interesting "pregnancy cravings," to the longer lasting effects of the variations in hormone productions due to pregnancy and possible lactation.  With all of this, the diet must be even more fine tuned for a woman than a man, and on top of that the exercise is equally important.

The final thing to consider, for both, is the stress of having a new child or in my & my wife's case, multiple children.  Things that you want to go ahead and try to do, like exercise and eat well, sometimes fall to the wayside so that the kids are properly cared for, or satisfied (chicken nuggets and mac & cheese isn't exactly healthy, but it keeps them fed at times.).  Allowing the time to exercise sometimes get's replaced by doing things around the house, or falling asleep.  There are many more challenges to keeping a reasonable physique with kids in the house than when there are none.

In the next week, I'll have a couple of posts to go into how to better prepare your time with the kids in the house and with a chaotic lifestyle.  

Roll out

Next week I'll be rolling out a few things for you to go ahead and try out.  If you follow me via twitter, Facebook, Instagram, or YouTube you'll be able to catch the video I'll post regarding the few things.

I'm starting to have some realizations of how my industry works.  And the ideas that I'm having will help for me to grow within the industry and for you to reap the benefits of this growth.

All I ask from you all, my readers, is to "Like," "Share," "Retweet," and any other possible sharing feature that the platform you're on can do.

Thank you all for reading, and I'll be updating with more content next week!