LGFit

Just found out you are pregnant 🤰

That’s amazing but it’s also a time that can be filled with worry and anxiety 😥

Especially when it comes to your heath and more in particular exercising while pregnant 🤰

Pregnancy is totally different for everyone…

The first trimester for me was a breeze, however I know some people that are very unwell in the first 12 weeks.

Morning sickness 😷 (but not just in the day all night too)

Going off foods, but having to eat all the time to keep sickness away 🤦🏼‍♀️

Keeping it a secret and not being able to talk about it ❌

Constant tiredness and having little to no energy! 🥱

Being a complete emotional wreck - burnt your toast that’s you set off 😭

Looking and feeling 9 months pregnant 🤰 when the bubs is tiny!

It’s a giving the last thing on your mind is exercising 😥

And that is okay!

The advice giving during first tri is to carry on as normal with whatever you have been doing previously - there is no need to stop or avoid anything.

But that is easy said than done - because you have that worry that you could do something wrong or harm the baby.

And then you have the comments from others advising you to be careful etc etc. 🤷‍♀️

You don’t know whether you are coming or going!

My best advice is…

Exercise at your own pace and ability. ✅

Listen to your body, you know it better than anyone! If you need to rest, DO IT. If something feels off, STOP! ✅

You are working to maintain strength and fitness - you shouldn’t be pushing yourself or dieting! ✅

Eat what your body needs, if it’s telling you it what’s McDonald’s bloody eat it! Eat to fuel your body! ✅

Don’t put pressure on yourself, give it a break you are cooking a human! ✅

If you have never exercised before pregnancy isn’t really the time to start something new! Like if you have never lifted a weight don’t go and sign up to CrossFit ✅

Warm up properly, your body starts to release relaxin hormones which can make you prone to injury. ✅

You can still do core work until your bump pops which is when your ab muscles start to separate. ✅

You are absolutely fine to carry on as normal through pregnancy 🤰

DM me if you need some guidance or advice on Pregnancy 🤰

Teaching my boy young 💪🏼

Home workouts are my go to at the moment while Ethan plays with his own little toys.

It takes like half a day to go to gym by the time I feed change Ethan it’s time to feed and change him again 😅

Little quick workouts while he plays are my saviour right now.

Hulk in training!

When life changes so does our bodies…

And you know what that’s absolutely okay 👌🏼

Ask yourself are you the same person living the same life you were 5 or 10 years ago… no?

So why do you expect your body to be the same when your life has changed? 😅

I know for a fact I am certainly not the same person I was 5 years ago or even 2 years ago before I had my boy!

That first photo of me was took at the end of 2020 during the first year of the pandemic before we went back into a 3/4 month Lockdown and I fell pregnant 🤰

When I think back to the months prior to that I couldn’t go anywhere just like the rest of the world…

I had absolutely nothing to do other than stop myself feeling fed the f**k up 😑

I was out walking (probably more than I was allowed whoops 😅) and I was doing home workouts (probably in between talking to my dog 🐶).

There was no pubs or clubs or social life 😭 so I had no external influences 🤷‍♀️

Fast forward to now…

Nearly 7 post partum. 🤰

I am a Mother to my baby boy 💙

In the time between those 2 photos I grew and birthed a tiny human being 💕

I certainly don’t have the same time I had previously 😅

I now need to MAKE time to train and eat. It takes a lot more effort than it did before I had my boy.

My social life is back and I enjoy a good night out on occasions 🍷 (I feel it makes me a better parent 🤷‍♀️😂) and my diet is much more relaxed.

My goals haven’t changed I still train to be strong, confident, healthy and happy however I am living life a little more freely than I did during the pandemic because my life has changed.

And I have another little person to focus on 💙

Moral of the story stop beating yourself up because you don’t have the body you had as a teenager, a few years ago, pre pregnancy because you are not that same person and your life has changed 💕

𝘗𝘦𝘳𝘴𝘰𝘯𝘢𝘭 𝘈𝘤𝘤𝘰𝘶𝘯𝘵𝘢𝘣𝘪𝘭𝘪𝘵𝘺 𝘜𝘱𝘥𝘢𝘵𝘦...

3 weeks post 🤰 to 27 weeks happy with my progress in 6 months so far.

It’s been a while since I posted anything on my post partum journey or anything really because having a wee one consumes you and sometimes you need to take a back seat and focus on what is important.

It is a true saying “ You can do absolutely anything, but not EVERYTHING” 💭

Trying to be “good maw”…

Dealing with a teething, sometimes no well baby who will sleep through the night for anyone but you…

Trying to eat my food and train…

Trying to keep on top of a house…

Along with trying to keep on top of things for your business for returning back from maternity…

Sometimes when you are doing too much you end up burnt out and overwhelmed which results in you doing absolutely “hew haw”

And some of you reading this will probably agree when you jump on some new “diet” or “training plan” etc along with work, running your house, looking after your family.

You take on too much which then leaves you feeling like you can’t do anything - so you just go “f**k it” and you put yourself at the bottom of the pile and do nothing - right?

Buuut you know what it doesn’t have to be like that,

Because when you feel like that it’s time to sit down with yourself and work out what is important to you right in that moment and that’s what you focus on.

Which is exactly what I had to do.

I had to focus on the most important things to me and by only focusing on a few things I stayed consistent with it rather than doing none of it.

𝘐𝘧 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘬𝘦𝘦𝘯 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘮𝘢𝘯𝘢𝘨𝘦𝘢𝘣𝘭𝘦 𝘭𝘪𝘧𝘦𝘴𝘵𝘺𝘭𝘦 𝘤𝘩𝘢𝘯𝘨𝘦𝘴 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘴𝘵𝘪𝘤𝘬 𝘵𝘰 𝘢𝘯𝘥 𝘸𝘰𝘶𝘭𝘥 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘸𝘰𝘳𝘬 𝘸𝘪𝘵𝘩 𝘮𝘦 𝘢𝘧𝘵𝘦𝘳 𝘮𝘺 𝘔𝘢𝘵𝘦𝘳𝘯𝘪𝘵𝘺 𝘥𝘳𝘰𝘱 𝘮𝘦 𝘢 𝘋𝘔.

5 things I realised lately…

➡️ We all have 24hrs in a day and it’s easy to say we all have 24hrs buuut not everyone has the same 24hrs in a day…

➡️ Sleep is very important but not everyone has the luxury to ensure they get a whole 8hrs uninterrupted sleep - that person telling you to make sleep a priority clearly has no kids 😅

➡️ Planning is key but sometimes no matter how well you plan - life gets in the way and there’s nothing you can do to stop it. 👀

➡️ Eating a well balanced diet helps to keep your energy up and helps repair your body but sometimes eating anything when you can is better than nothing at all.

➡️ Self care is bloody needed even if it’s taking 10mins out to yourself and sitting in your car alone.

I see every day people comparing themselves to other people etc.

People being hard on themselves and beating themselves up over things out with their control.

People ready to throw the towel in because things get too much.

And it shouldn’t be like that.

The reality of it is we all live different lives.

What 1 person may be capable of doing isn’t doable for the other.

Your goals should always be relevant and realistic you.

There’s no point trying to copy someone else’s goals who has completely different life to what you have - because you will just feel like a failure 😞

Sometimes doing your best is the best that you can do so don’t be so hard on yourself. 💕

What do you do on the days you aren’t “feeling it”?

I hate a Monday…

I’m not sure why I think I’m more than likely because I chill out more (and probably because I did next to nothing yesterday because I’m was out on Saturday)

Totally felt like patching it today because I was tired 🥱 and it would have been okay if I did…

Buuut then I reminded myself why I’m doing it…

And I had the wee one watched for a wee few hours and went anyway.

I told myself that if I still wasn’t feeling it after a few sets of my training, I would leave and start again tomorrow.

Once I got started I felt so much better for it.

9/10 times once you get started you feel 1000 times better than if you were to let your excuses get the better of you… 🤔

So what do you do when you have an off day?

Nothing fitness related just me and my boy and out the gym gear 💙

It’s what all lassies crave…

That toned look 👀

So they hit the calorie deficit and cardio hard…

Because they think that’s what they need to do to get that “toned look” 🤔

Which is the complete wrong way to go! 😅

You don’t “tone” your muscles…

You can either build them or shrink them.

To get the tight toned look you want you need to first build your muscle - you won’t do this in a deficit unless you are a complete newbie to exercise.

Which is more of a re-comp you do.

To look toned you need a consistent weight training routine and work at progressively overloading your muscle over time and eat at a slight surplus.

Then utilise a diet phase to strip the excess body fat away - to revel “that toned look” you crave so much.

If you need help with this I am now taking on new Personal Training clients as of April on a 1-1 or 2-1 basis and Online Coaching clients for those who are more experienced in the the gym.

Drop me a DM for more information or fill out the link in bio and we will see how I can help you.

Personal Journey…

Here is my last picture of my bump before I had my little boy to 3 weeks post.

To now 22 weeks tomorrow - I’m in no way near where I want to be but I’m heading in the right way…

Getting back to my pre-pregnancy condition is definitely something I’ve found to be a challenge 😅

I lost a lot of my strength and gained more body fat than I liked while pregnant - but that’s what happens growing a human. 😅

I started light training about 6 weeks after having him but I certainly don’t have the same time that I used to so I can’t train as often as I would like to.

In the 22 weeks from having Ethan I’ve went through every emotion possible tired, stressed, sad, happy, lonely, annoyed when my old clothes don’t fit - I’ve felt it all which is normal I’m only human.

Ethan’s had tummy problems which we think is a milk allergy 🤷‍♀️

I’ve had covid, he’s had covid.

It’s not been easy or plain sailing…

But the one thing I’m good at is being consistent I roughly plan in to my week/day when I’m training, what I’m eating, and l make sure I am out walking every single day even if I’ve not made it to the gym that week.

I tick the important boxes off and I don’t throw in the towel or say “f**k it” if I don’t make it through it all.

What you tend to find with most people starting or re-starting a health and fitness journey is they are either “all in” or “all out”

So when they miss a training day or ate a cake - they go f**k it and they spiral out of control and continue to ruin their efforts. 🤷‍♀️

Some tips to get on track:

✅ Plan your week - it’s all in your planning, plan your walks, food and training in to your week and day life you would your work!

✅ Understand that it’s not set in stone - so you can mix it up if you plan your walk in the morning but don’t make it, go at night.

✅ Understand we are all human - no one is perfect 100% - we all like a cake the difference here is learn to have 1 cake and not 5!

𝘐𝘧 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘵𝘰 𝘨𝘦𝘵 𝘣𝘢𝘤𝘬 𝘰𝘯 𝘵𝘳𝘢𝘤𝘬 𝘢𝘯𝘥 𝘧𝘪𝘯𝘥 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘢𝘨𝘢𝘪𝘯 𝘐 𝘸𝘪𝘭𝘭 𝘣𝘦 𝘵𝘢𝘬𝘪𝘯𝘨 𝘰𝘯 𝘤𝘭𝘪𝘦𝘯𝘵𝘴 𝘧𝘳𝘰𝘮 𝘈𝘱𝘳𝘪𝘭 𝘮𝘦𝘴𝘴𝘢𝘨𝘦 𝘮𝘦 𝘵𝘩𝘦 𝘸𝘰𝘳𝘥 𝘐𝘕𝘛𝘌𝘙𝘌𝘚𝘛𝘌𝘋

Happy International Womans Day 💕

Keep doing you for you!

💫 Giveaway 💫

How would you like to win a FREE months Personal Training for you and a friend in April?

Summer is just around the corner and what better way to go into feeling your best self? 💕

Up for grabs is 1 full month of Personal Training for you and a Friend - it’s always more fun to do things with a friend right?

Plus a water bottle and planner to record all your training.

All you have to do to enter is:

- Follow this page and share this post.
- Tag 2 friends in the comments below that you would like to train with.

You can enter as many times as you like to however ALL steps must be completed for a valid entry!

Winners will be selected at random the last week in March!

What you waiting for! 🙋🏼‍♀️🔥

*T&C apply*

𝘕𝘦𝘷𝘦𝘳 𝘴𝘵𝘰𝘱 𝘭𝘦𝘢𝘳𝘯𝘪𝘯𝘨...

There was no better time to further my own knowledge than last year when I fell pregnant myself…

I was so nervous at first training when I found out I was pregnant 🤰

I always had the worry in the back of my head incase I did something wrong and hurt my boy

And I had the should you even be training looks from others 😅

But I wanted a healthy pregnancy, I wanted to be able to support my forever growing body 😅

Your body goes through so so many physical and hormonal changes during and after pregnancy.

And I’m so excited to be able to support others during and after their pregnancy with my knowledge and own experience.

To the Mamas out there I see you all, I know first hand how hard it is trying to look after yourself and temperamental baby and I have something special lined up for you guys 💕

More announcements to follow in the coming weeks.

Do you find yourself worrying if people like you? 💭

Worrying that people are judging you for things, what your doing, how you act, what you wear? 🤯

That used to be me…

But as I got older, I realised that none of that actually matters unless I really liked myself.

And the less I started to worry about what others thought. 💭

The more I invested in to me.

And the more time I put in to myself the happier I felt.

I began to feel stronger as a person.

And my confidence within myself built.

And the more I began to believe I can do anything I wanted - I just had to believe in myself first. 🤔

So the next time you catch yourself worrying that others like you..

Ask yourself is it other people who have the problem with you or is it you? 💭

So how do you learn to like yourself?

- Repeat to yourself that nothing in your life is going to change - unless you do!
- Repeat to yourself that this body is going to be with you for the rest of yourself, so you better start respecting it.
- Remember that energy is contagious if you don’t like yourself, people will know.

How will you ever make other people happy if you are not?

How can you expect anyone else to treat you with respect, if you don’t respect yourself?

Forgive yourself and learn to love yourself more 💕

If you are ready to start believing in you and respecting you DM me EMPOWER or fill the link in bio.

𝘚𝘵𝘪𝘭𝘭 𝘴𝘦𝘢𝘳𝘤𝘩𝘪𝘯𝘨 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘣𝘦𝘴𝘵 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦 𝘵𝘰 𝘳𝘦𝘢𝘤𝘩 𝘺𝘰𝘶𝘳 𝘨𝘰𝘢𝘭𝘴? 🤔

Chances are you haven’t found it. Cause there isn’t any 🤷‍♀️

I’ll say it time and time again but the type of exercise you do for an hour out your day isn’t as important as you think it it.

Exercise alone isn’t where you should be focusing your attention on, because exercise alone sometimes is not enough.

Ask yourself what do you do for the other 23hrs in the day? 💭

Sit at a desk with little to no movement?

Give in to temptation of the office donuts?

Or self sabotage your efforts by thinking you can eat what you like because you “went to the gym”?

Or starve yourself all week and then get a takeaway at the weekend because you are hungry and feel sh*te?

Honestly the other 23hrs in the day are the most important.

Instead of worrying about wether to do HIIT training, weight training or cardio.

Try to focus on a form of exercise you actually like and be consistently doing it 3 times every single week.

Put this together with a calorie deficit, and you WILL get results.

Stop over complicating the process, stick to the basics first and be consistent with it. It works 💪

𝘈𝘳𝘦 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘳𝘦𝘢𝘥𝘺 𝘵𝘰 𝘴𝘵𝘰𝘱 𝘨𝘰𝘪𝘯𝘨 𝘪𝘯 𝘤𝘪𝘳𝘤𝘭𝘦𝘴 𝘢𝘯𝘥 𝘮𝘢𝘬𝘦 𝘢 𝘤𝘩𝘢𝘯𝘨𝘦 𝘣𝘺 𝘭𝘦𝘢𝘳𝘯𝘪𝘯𝘨 𝘩𝘰𝘸 𝘵𝘰 𝘣𝘦𝘤𝘰𝘮𝘦 𝘚𝘛𝘙𝘖𝘕𝘎𝘌𝘙, 𝘍𝘐𝘛𝘛𝘌𝘙 𝘢𝘯𝘥 𝘮𝘰𝘳𝘦 𝘊𝘖𝘕𝘍𝘐𝘋𝘌𝘕𝘛

My new programme launches April 4th. 🚀

I am looking for woman who are ready to stop making excuses and be their best self come summer ☀️👙

What’s included? ⁣
⁣
Nutrition guidance and education learn how to enjoy foods. ✅
⁣
Training programme, education and tutorials. ✅
⁣
Weekly/monthly goal setting. ✅
⁣
Weekly group check ins and accountability tracking. ✅
⁣
Monthly meet ups. ✅
⁣
Applications are now open. ⁣
⁣
My first intake will be 15 people only. ⁣

Link in bio.

So it’s finally time to announce this. 😅

I have been working on this for the past while behind the scenes while on Maternity in amongst dirty nappies and night feeds and can’t believe it’s time to launch it. 🚀

This programme is designed to not only just get you in the best physical shape but more importantly the best mental shape of your life.

There is so so much Health and Fitness information out there…

“Eat them carbs” ✅
“Don’t eat the carbs” ❌
“Lift some weights” ✅
“Don’t get bulky” ❌
“Be consistent” ✅
“Give your body a break” ❌

I mean it’s great, but it’s damn confusing! 🤯

So my aim has been to create a programme that can help woman…

Become STRONGER ✅
Be able to enjoy FOODS ✅
Find their CONFIDENCE ✅

We will be working on building your confidence and mindset helping you thrive in life not just the gym.

Sadly, this program isn’t for everyone. If give up easily and quit or find yourself dragging your heels and making endless excuses - then I’m sorry it’s not for you.

This programme is for strong woman who know they are capable of so so much more who are ready to tell that parrot on their shoulders or the voice in their heads telling them “they can’t” exactly where to go.

This programme is for those who want to see exactly what they are capable of and are ready to take it on.

So if you are ready, then I can help you.

No more excuses.

No more dragging your heels.

No more giving up on yourself.

No more settling.

Are you ready? Drop me a DM with EMPOWER or fill out the link in bio.

What is your why?

Probably something you have heard a lot for people in the fitness industry…

But what really is “your why”

“You want to be fit and healthy”

“You want to lose a few pounds”

That’s is great, but why?

Why do you want to lose weight? 🤔

Why do you want to be fit and healthy? 🤔

Is it because you want to be able to run after your children? 💭

Do you want to see them grow up and to see your grandkids? 💭

Do you want to be able to wear a bikini on holiday and feel comfortable and comfortable and confident in it? 👙

𝘓𝘦𝘵 𝘮𝘦 𝘵𝘳𝘺 𝘢𝘯𝘥 𝘦𝘹𝘱𝘭𝘢𝘪𝘯 𝘮𝘪𝘯𝘦𝘴 𝘢 𝘭𝘪𝘵𝘵𝘭𝘦...

I feel quite anxious at times and in different situations.

Training helps me combat this - it’s like a reliever to me, it makes my mind stronger.

I had my little boy 5 months ago and I’ve covered myself up since…

Because I lost my confidence, I wasn’t happy.

I didn’t feel comfortable in my own body anymore.

5 months later (tough months at that) I am starting to like myself again and actually appreciate my body more.

I also never had the most healthiest childhood myself - you probably know what it’s like having a family and trying to feed them - convenience is sometimes easier.

I also watched my Mum have a stroke when I was 9 - and although some may say “it’s one of those things” - it believe it can also be prevented or prolonged.

I’ve also chased “the skinny life” and had unhealthy relationships with food - it just brings you misery and unhappiness.

What’s the joy in looking good when you don’t feel good? 💭

So that’s my why I want to be healthy, happy, strong and confident - The best version of myself.

Not only for me but for my little boy I want him to grow up and look up to me for what I’ve done and for what I’m capable of.

He might only be little now - but he watches everything I do and he learns from me 💭

𝘚𝘰 𝘸𝘩𝘢𝘵 𝘪𝘴 𝘺𝘰𝘶𝘳 𝘸𝘩𝘺?

Client Testimonial 💫

Let me introduce you to Andrea who was one of my Face to Face clients.

When Andrea came to me for help she was already in what many would say “good shape”…

But she wasn’t happy within herself…

Andrea looked good but on the inside she lacked confidence in herself.

Andrea used to have a bad relationship with food avoiding certain foods and eating very low calories due to following the advice of “slimming clubs” previously.

It’s of no surprise so so many fall into the trap…

Eat the carbs ✅
Don’t eat the carbs ❌
Breakfast is the most important meal of the day ✅
You don’t need breakfast ❌

There is so so much conflicting information out there and it’s no wonder people don’t have a clue and have a fear around eating.

Andrea lacked confidence in herself and her abilities and she would never venture by “the typical treadmill” in the gym.

Which is what the majority do through fear as the weight area scares them or they are afraid of “getting bulky”.

We spent time introducing Andrea to weight training and progressive overload instead of “cardio” in the gym and we opted for increase daily activity to increase her overall energy expenditure.

We also slowly increased her calories while taking away the fear of having to justify food and cake.

𝘋𝘰 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭 𝘭𝘪𝘬𝘦 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢 𝘧𝘦𝘢𝘳 𝘰𝘧 𝘸𝘦𝘪𝘨𝘩𝘵 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘰𝘳 𝘶𝘴𝘦 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦 𝘢𝘴 𝘱𝘶𝘯𝘪𝘴𝘩𝘮𝘦𝘯𝘵?

𝘋𝘰 𝘺𝘰𝘶 𝘢𝘷𝘰𝘪𝘥 𝘤𝘦𝘳𝘵𝘢𝘪𝘯 𝘧𝘰𝘰𝘥𝘴 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘧𝘦𝘢𝘳?

𝘐 𝘢𝘮 𝘪𝘯𝘵𝘦𝘳𝘦𝘴𝘵𝘦𝘥 𝘵𝘰 𝘬𝘯𝘰𝘸 𝘋𝘔 𝘮𝘦 𝘰𝘳 𝘭𝘦𝘵 𝘮𝘦 𝘬𝘯𝘰𝘸 𝘪𝘯 𝘵𝘩𝘦 𝘤𝘰𝘮𝘮𝘦𝘯𝘵𝘴.

You know yourself everyone and their granny has an opinion…

“Oh come on are you really gonna weigh that?”

“Are you eating again”

“Just live a little, have a wee bit”

“Are you allowed that cake, I thought you were being healthy”

I bet you have heard plenty of this? I know I have!

And I will tell you there is nothing more defeating and deflating when you are thriving on your fitness journey but you have all unsupportive “negative nancy” all about you!

Living a healthy life and aiming to be to your best self is bloody hard enough on its own…

The last thing you need is people dragging you down, making you feel worse or trying to sabotage your efforts.

My advice is keep doing you.

What you find is most people who act like this do it out of jealousy, they wish they could do what your doing. But sadly they don’t have a clue about health and nutrition and they are unwilling to invest time into themselves - so they bring others down.

Not everyone is gonna agree with your choices but it’s your life and if people don’t support you it’s time to get new people.

Sometimes you just need to ignore it - keep doing you and it will pay off.

Happy 5 months to the boy who came out the womb “cheeky”…

Thankful I get to do life with you and teach you life 💙

Even on the days you stress me out…

Even on the days you make me feel like I’m failing…

Even on the days I feel lost…

Even on the days I have forgot who I am…

And I feel like putting you back on the shelf…

It’s the tough days that make us stronger 💙

I previously worked with Emma last year in the middle of the lock down.

Emma had found herself in a little bit of a rut you would say.

She was working long shifts which were taking there toll and she had fell away from exercise.

I set Emma up with a plan that was manageable for her - not everyone has the time to train 5/6 days a week, and well you don’t need to either.

We worked on daily habits and a well balanced diet.

Which still allowed room for a social life - I mean who doesn’t like a drink?, snacks and off days.

It is impossible to be 110% all the time.

We aim for 80% while still staying consistent and that way you are still on track and you don’t feel like a failure.

Check out the next slides for what Emma had to say for herself.

𝘐𝘧 𝘺𝘰𝘶 𝘪𝘯𝘵𝘦𝘳𝘴𝘵𝘦𝘥 𝘪𝘯 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘮𝘦 𝘥𝘳𝘰𝘱 𝘮𝘦 𝘢 𝘋𝘔 𝘵𝘰 𝘣𝘦 𝘢𝘥𝘥𝘦𝘥 𝘵𝘰 𝘮𝘺 𝘸𝘢𝘪𝘵𝘪𝘯𝘨 𝘭𝘪𝘴𝘵.