At FRESH!, we see most of the people we see at our studio have come to us to lose weight, get in better shape, or in some way change their body.  They come in fixated on the exercise and nutrition components and sad stories of how they’ve failed at so many past attempts to change.

Not to toot our own horn, but we are great at helping people reach their goals.  The (not so) secret strategy is that for many of these people, we don’t focus on the fitness or nutrition.  Sure, that’s an important part, and something which will help them along the path to success; but the biggest improvements come in the area of MINDSET!  What Jack is talking about in this video is one part of mindset (worry), but the concept is the same.

NOTHING IN YOUR LIFE WILL CHANGE, UNTIL YOU FIRST CHANGE YOUR MIND!!

We see people every day who are frustrated about how they “can’t” lose weight, “can’t” find the time, “can’t” ____, but the biggest thing that has to change are their internal thought patterns and consequently, their outlook on life.  Without going too “The Secret” on you, it’s important to remember that every thought you have shapes your perception of the things you encounter in life.  The only thing you can truly control is your own mind.  Once you begin doing this, you will be amazed at the things which happen in your life.

This is one of the reasons why our clients who see great fitness and body composition results also say that not only has their body changed, but their entire life has been transformed.  From relationships, to career, social situations, and self confidence, the benefits of changing your mind are endless!

So, if you’ve been struggling to see the results you want, perhaps its time to take a look “between your ears”…and give us a call.  We will help you transform your mind and thoughts through our unique approach to health, fitness, nutrition, and wellness (because the mind and body are completely connected)!

Have fun and an amazing day!

I’m curious.  Let me know your thoughts!

check out this video

Your skin is the largest organ in your body and everything you put on it gets absorbed into your system…including chemicals and toxins!

Once you start looking at what many beauty and skin care products are made of, it’s completely shocking that you are putting these things into your body each day!  You would never think of eating those ingredients, yet by putting them on your hair, face, skin to be absorbed by your body, you are essentially doing just that!

A simple rule to live by is… “If I wouldn’t eat it, then it shouldn’t go on my body!”.
Everything from shampoo and conditioner, hand wash and lotion, skin care and make up gets absorbed into your skin and ends up circulating through your blood stream and is dealt with by your liver.

If this fact has shocked you into paying attention, here are a few ingredients that you should avoid…

Animal by products (tallow)
This is a product that comes from a rendering plant.  Google it to see what it’s made of.  You will be surprised!

Formaldehyde
Often used as a preservative.  It is highly toxic and has links to cancer and other serious conditions.

Mineral Oil
The molecules in Mineral Oil are too large to be absorbed, so it ends up creating a film or barrier on the skin.  The problem is that nothing beneficial is absorbed and also, no toxins can be released.

Perfumes and Artificial Colours.
These are just more synthetic chemicals and add absolutely no functionality to the product

These are just a few ingredients to avoid.  There are MANY more, but this should keep your eyes busy on your next shopping trip.

By now you are probably asking…”So, what should I be using?”  Well, while there is no perfect product for everyone, there are some great ways to ensure that you are getting the best possible quality in a product.  Look for products that are…

• Botanically based, 100% certified vegan

• Contains no artificial colors, perfumes, or toxic chemicals

If you suffer from Celiac disease, gluten intolerance, allergies, or other conditions, it is even more important to know what is in your products.  You will experience much more rapid and harsh symptoms that people without such conditions.

In addition to the ingredients in your products, it is also important to think about how the product was manufactured and the packaging that is used.  Today, there is no excuse for inefficient manufacturing or excess waste, so look for a company that is committed to being green in the true sense, not just for marketing purposes!  This can be found by researching the company, looking atthe ingredients, and voting with where you spend your money!

I hope you found this information beneficial!  I love helping people choose quality products that are pure, safe, and produce great results.

You are welcome to visit my website for more information or contact me for a free personal consultation.

It’s a great time of year to spend a few days with those we love and to give thanks for all of the privileges we enjoy in life.  Like most holidays, it’s also a time of indulgence and plenty.  While indulging is a great thing to do, it doesn’t have to be a complete disaster for your fitness and nutrition plans.  In fact, if you are on a proper plan and not some crazy crash diet, indulgence is a regular part of your life and will make you more successful in the long run.  (FRESH! believes in the 90/10 rule.  Each clean 90% of the time, and your body will easily handle your indulgences 10% of the time)

At FRESH!, there are a few key principles we follow that guide our actions each day and help our clients see such amazing results!  In this post, I’ve compiled a few of these gems and also added in a couple great Thanksgiving workouts for you to do (because exercise and physical activity should be a regular part of each day).

The Big Picture

• Do something ACTIVE every day (this can be anything from stretching, a walk, or an intense strength workout)
• Mix up your intensity (Easy, Moderate, Intense)
• Mix up your style of training (strength, cardio, agility, balance, power, etc.)
• Learn new skills and try new things.  Your training should help you grow as a person
• Live each day and make your decisions based on who you ASPIRE to be, not who you are now

Ok, on to some specific Thanksgiving Tips

• Prepare your meal using the BEST QUALITY ingredients from the best sources (forget about low fat and stuff like that)
• Eat your meal on a SIDE PLATE and have only ONE serving (that means more for leftovers!)
• Do something ACTIVE after your meal (get your family up and go for a walk or take the kids outside to play)
• Eat at regular intervals throughout the weekend (AVOID starving yourself…it will help you avoid overeating)
• Enjoy dessert, but keep the portion small

OK, now that the basics are out of the way, here are some more advanced tips.  Thanksgiving is a busy time.  Schedules are packed, there is a lot of preparation, and workouts are one of the first things to go.  That’s why I’ve put together 2 simple workouts for you.  They don’t require any equipment, the time needed is VERY short, and you can do them anywhere…even in your kitchen!

Express Workout #1

• Body Weight Squats (20)
• Push-ups – from floor, back of couch, or kitchen counter (10)
• Sit-ups – or clamshells (10)
• Supermans – regular, alternating, or “flying” (10)
• Stairs – run up and down your stairs 1o times*

* if you life in a rancher or condo, touches opposite walls of your house 10 times

Express Workout #2*

• Go for a brisk walk/jog
• Every second block, pick UP the pace by 50% and hold this until the end of the block
  
• Repeat 10-15 times (turn around after 7-10 intervals)
• Walk/Easy jog for the remainder of the way home
• Take 5 minutes to stretch your legs

* OK, so you can’t do this one in your kitchen, but it’s good to get outside and enjoy some fresh fall air!

Well, have a fantastic Thanksgiving, and please let us know your thoughts by posting in the comments below!

While I was happy that he was excited about these changes, my heart sank because I knew that challenging times would likely lay ahead for him.  Because he had not followed the guidance we gave him during his coaching, I know that the return to “normal” would be a struggle.

He informed me that he wanted to come back to see us once he had lost some more weight.  In his words, “then I can be skinny when I start getting fit”.  Strange logic if you ask me!  I’ve always believed that the actions and behavior associated with “getting fit” would help you lose weight and get healthy in the process.  But you never know, I may have missed some fundamental principles in my 20+ years as a health and fitness professional!

I’m VERY familiar with the mandate and approach of these pseudo medical centres, but decided to ask him what types of things they recommend.  As explained by him, here is what they recommend…

•     He is eating approximately 500 calories per DAY
•     He gets regular vitamin B12 injections
•     NO exercise

The thing that still shocks me is how many people flock to these places.  YES, you WILL lose weight during your time at these centres.  However, we’ve worked with DOZENS of clients who have gone to these places and haven’t found a SINGLE ONE who has been able to keep their weight off permanently.  In fact, most of the people we see have messed up their metabolisms (and psyche) so badly that it takes up to 2 years to repair the damage that’s been done.

The fact that any self respecting doctor would “recommend” this approach is appalling, and I feel they should have their medical license removed for the harm they are doing to people in the long term.  Perhaps these doctors missed the day of medical school when they talked about the Hippocratic Oath?

Let’s break down the format of these weight loss centres to a simple summary of the physiology at work here.

First,  eating 500 calories per day will definitely help you lose weight in the short term.  It’s called STARVATION!  We know it works.  Just look at people in POW camps, those stranded on desert islands, and contestants on several reality shows!

The problem comes when you go back to eating a NORMAL healthy diet.  Even a low number like 1500 calories per day will TRIPLE your previous calorie intake.  Additionally, you body has been starving itself so it will grab on to every morsel of food to store the calories because it’s pissed off at you for starving it and doesn’t know when you may feed it again!

If the 500 calorie level is maintained for too long, your overall metabolism will slow down to conserve energy, your body starts surviving off sugars, and saving fat for a “rainy day”.

Second, the reason you may feel great at these weight loss centres is because they pump you full of vitamins (particularly B12).  People often call these “Happy Shots” because they give you a temporary boost of “well being” that puts you in a good mood, despite starving your butt off (pardon the pun)!  Denial is a wonderful thing!

Third, it’s actually good that they don’t encourage exercise under these conditions because you would probably pass out from lack of fuel to power your workouts.  It’s conclusively proven through decades of study that COMBINING exercise and HEALTHY nutrition is the single best way to create LASTING weight loss.

Any program that doesn’t recommend exercise is negligent on a number of fronts.  First, MUSCLE is the engine of your metabolism.  The lower levels of muscle you have, the less calories you will burn each day (even when you are sleeping).  Exercise is the only way to build muscle.

Second, exercise allows you to create a fitness level and movement skills to support the activities you need to do in life.  Do you get winded going up a flight of stairs?  Struggle to pick up a box off the floor?  Back hurt when you try picking up your kid? Knees and hips hurt when you sit down and stand up?  All of these things are common daily activities and the associated frustrations can be easily eliminated through a simple exercise and activity plan.  It’s NOT about being an elite athlete or killing yourself in the gym.

It’s about challenging yourself to improve your quality of life and caring enough to actually do something about it!  If this “doing” something involves starving yourself and getting regular vitamin injections, you will continue to be frustrated (once you gain the weight back…and then some).  It’s time to SNAP yourself out of this dream (nightmare?) and start to look at realistic solutions.

There are many available and the right ones will depend on your individual situation.  You have the power and control within you to exercise regularly, eat healthy, and live a fantastic life, but first you have to stop lying to yourself that these “quick fixes” are going to work.  How have they worked in the past?  If you are in this situation, I’m sure this isn’t the first time you’ve attempted to lose weight.  In fact, “losing weight” is the primary problem because you are continually dealing with the SYMPTOM of your mindset and behaviors rather than getting started at changing the ROOT CAUSE of your frustration!

If you are ready to do things RIGHT this time, and start achieving long term, sustainable results by changing your LIFE and not your weight, just call 403.217.2730 or book a FREE no-obligation Consultation with one of our Lifestyle Transformation Experts.  We do require that you leave your “quick fix” mentality at the door and open your mind to the possibility of change in order to work with us!

So, when our former client comes back beaten down, frustrated and stressed because he is gaining the weight back, we will start the journey of rebuilding his metabolism, lifestyle, and mindset from the ground up.  It will take longer because of his journey into the world of “medical” weight loss, but at least he will have learned a valuable lesson about cause and effect relationships and the value of commitment to a purpose!

Yours in Health,

Tim Borys

P.S.  On a side note, all of the Calgary LA Weight Loss Centre locations have closed (in fact it was all across Alberta).  Hopefully these people will look for sensible solutions to their challenge instead of searching for a “quick fix”.

If you (or anyone you know) are affected by the closing of these LA Weight Loss locations, please contact us.  We would like to help out in any way possible and will provide a special offer to try us out for FREE.

Thanks guys I thought of you right away when I heard the compliment ”
~ Melissa G.

Chocolate Milk...Loaded with Bulls**t

For the past 20 years, my career, life, and passion has been about promoting health, fitness and wellness.  To ensure that I stay on top of the industry trends, research projects, and scientific studies, I’ve taken countless educational courses, seminars, practical workshops, and belong to many professional industry organizations.  My goal and that of each Team Member at FRESH! is to live these principles and teach as many people as possible how to get healthy, fit, and live an exceptional life!

With this mindset, I opened an email today from one of the (so called) professional organizations to which I belong and was completely shocked to see the promotion of chocolate milk as a “healthy” post-workout food.  I’ve heard many people try to justify this abomination before, but this email came from from an organization that is the largest fitness certifying body in Canada, trains thousands of fitness professionals every year, and holds immense influence over their large database of professionals (though their courses have improved over the years, they are still considered the “bare bones” essentials to get into the industry).

Before you think I’m just some idealist on a rant, let it be known that I understand business and am fine with Corporate sponsorship and joint marketing alliances between organizations.  However, ethics must play some role in the decision of who to align with and what material you are sending to your followers.  This organization may as well have sent out an ad promoting Burger King as a healthy meal choice.

To ensure that you aren’t fooled by this marketing crap promoted by the dairy lobby, and god help us any Personal Trainers, Fitness Instructors or Dieticians out there, let’s go through this ad step by step to expose the lies and omissions.  (NOTE: for brevity, chocolate milk will sometimes be shortened to CM)

“After an intense workout your body need to recover before you can get back at it.  Chocolate milk has carbohydrates, electrolytes, protein, and water to give your body the nutrition it needs to prepare you for tomorrow’s workout today!”

Everything is true here.  However, they fail to tell you that CM is a crappy source of ALL of these items.  Sure, they are contained in small, highly processed amounts and will come nowhere near the nutritional value of even a cardboard box!  OK, maybe slightly better than a cardboard box, but I won’t get into how bad most commercial dairy products are for you.  I will save that for another rant!

Chocolate Milk helps to replace fluids and maximize performance
When you train hard, you sweat hard.  Chocolate milk can help you stay at the top of your game by replacing lost fluids.

The fact that this is at the top of the list shows how weak their logic is!  Sure, CM is a fluid.  So is vodka!  Just because it is a liquid and contains water doesn’t mean you should drink it to stay hydrated.  Ever heard of PLAIN WATER?!  Combine it with REAL food and it will do wonders for your performance!

Chocolate milk replenishes electrolytes lost when you exercise
When you sweat, your body loses more than just water.  Chocolate milk naturally contains electrolytes (sodium and potassium) that help you regulate many body functions.

Once again, there are some electrolytes in chocolate milk, but that doesn’t mean they are present in significant quantities or that CM is the best source (or even a decent one) of electrolytes.  You are better off adding a pinch of unrefined sea salt to a litre of water and eating half a banana!

Chocolate milk helps replace glycogen to refuel your muscles
Glycogen (aka “carbohydrate stores”) fuels your body during a workout.  Run low on glycogen and you can’t perform at your peak.  Drinking chocolate milk within 30 minutes of intense exercise gives your body the carbohydrates it needs to refuel and recharge.

Once again, the omissions are ridiculous.  Yes, it’s true that performance suffers when you run low on glycogen, but your body has approximately 90 minutes of glycogen available even during completely anaerobic training.  This time is extended when there is any involvement from the aerobic system (because the aerobic system doesn’t use glycogen for fuel).  Few people actually train this long or hard in a single workout session and even if they do, CM still isn’t the solution!

They are citing basic nutrition facts about glycogen and saying that because milk has carbohydrates that it is a logical choice.  They fail to say that the carbohydrates present are ‘milk-sugars” such as lactose, not to mention the copious amounts of other sugars from the chocolate syrup (sucrose, fructose, maltose, and many others).  Hardly the best source of fuel for your body post-workout!  Yippeee, let’s refuel our body with PROCESSED SUGAR!

Chocolate milk help you build and repair muscles
The protein in chocolate milk (17g per 500ml) can help to prepare your body for tomorrow’s workout – whether it’s on the field, at the track or in the gym.

Again, they fail to say that to get that 17g of protein from your 500ml CM, you will have to ingest 48g of SUGAR, and almost 400 calories!  To give you an idea of the insanity of this, a HALF chicken breast will give you 27g of MUCH HIGHER QUALITY protein for about ⅓ of the calories…and NO SUGAR!

Nutrition details for REGULAR Milk

Nutrition Info for CHOCOLATE Milk

I probably wouldn’t have been so annoyed if they had used REGULAR milk as the campaign because at least you wouldn’t be drinking a load of processed chocolate syrup in your post workout drink!  However, even that isn’t a really good option (due to the poor quality of most dairy and the fact that so many people have dairy sensitivities…even if they aren’t aware of them).  To see the difference in regular milk vs. chocolate milk, see the images below.  It’s shocking!  Which one would you like to have for better nutrition?  If you are indulging and having a TREAT, go for it, have a glass of CM (I would make a much tastier choice if it was my turn to indulge, but that’s just me), but don’t delude yourself into thinking it’s some “miracle recovery tonic”.

So, if you were one of the people caught up in this marketing hype, hopefully your eyes have been opened!

To help you make positive changes, here are a few simple tips for pre-post workout nutrition.

• Eat small healthy, regular meals/snacks throughout the day (ideally every 3-4 hours) and you won’t have to worry too much about post workout nutrition…because you will likely be due to eat again shortly anyway!
• If you schedule your workouts and meals effectively, you can plan ahead to have a meal consisting of REAL food within 30 minutes of your workout.  This is more important as your intensity and frequency of exercise increases
• Supplements are meant to be just that…a SUPPLEMENT to REGULAR food.  If they become a daily meal replacement, you need to look at your priorities and the things you are putting in your body.
• You do NOT need “Sports Drinks” or electrolyte drinks unless your activity lasts longer than 90 minutes or is in extreme heat.  Drink plain water (approx 500-1000ml per hour depending on your intensity).
• Don’t believe everything you read!  Ask who is providing the information, what are their intentions, who is funding their research/advertising, and does it make sense to you?
• If you aren’t sure.  GET PROFESSIONAL ADVICE!  This will save you YEARS of frustration and guessing.
• On that note, make sure the person you are hiring is actually qualified and isn’t talking out of their “butt”.
• To find out more information on how to hire a trainer, download my FREE report that exposes a few shocking secrets about most trainers (here’s just one of them…about ⅔ of the industry, if certified at all, is only qualified with a weekend course)!  Click here to download the report.

Let me know what you think of this article by posting your comments below or on our facebook page!

Hi Tim,

I heard you speak at the Coop on April 7^th on “Eat Right for Your Metabolism”. I identified my metabolic type to be a strong protein type. I had never heard of metabolic typing before. Eating as you suggested by your type has made a huge difference in how I have felt in just the past 2 days.

My highs and lows in how I have been feeling are none existent. I instead feel full and blood sugars are level throughout the day. I have not had my daily chocolate craving at 2pm where I could tell you the time by the way I was feeling.

I am a 52 year old post menopausal woman who grew up eating as a carbohydrate type (not realizing it) and always struggled with energy levels fluctuating constantly. I thank you for your presentation and also saying it is ok to eat the appropriate foods every 3-4 hours. I can not wait to share this information with my 22 year old daughter when she comes home from university. I see now she is a strong protein type too!

Sincerely,
Cheri Miles

If that sounds like a tall order for the average Dentist, it’s because they now have a “secret weapon” in their arsenal to help make these changes possible!

With the introduction of Under Armour Performance Mouthwear™, your Dentist will be a likely stop for a quick performance “tune up”!

As many of you know, I like to try things out first and see how they work before letting you know about them.  So, the great team at Sierra Dental in Calgary (Signal Hill) set me up with a cool looking “Performance” mouthguard (No, NOT the pink one)!  I chose the one for “non-contact” sports, but they have a “full” contact version too.

This technology is currently being used by many Professional, Olympic, and Collegiate athletes. But now, as an authorized provider of Under Armour Performance Mouthwear™, Sierra Dental can fit Calgary’s amateur and competitive athletes with this innovative new line of custom mouthpieces and mouthguards.  They will not only protect your “pearly whites”, but are designed to improve athletic performance at the same time!

I was curious about how a mouthguard could actually improve performance, so I looked into it for you (OK, and for me too).  According to the information provided, these mouthguards are powered by ArmourBite™, a patented mouthwear technology developed by Bite Tech, Inc.  Bite Tech was a small company that Under Armour purchased to gain access to this leading edge technology and are now taking it worldwide.

The mouthguards are specifically designed and engineered to relieve pressure on the temporomandibular joint (TMJ) and prevent excessive production of performance-sapping hormones during exercise. That means anyone who exercises can see benefits from this simple little tool.  Hey, who wouldn’t want to have more energy, strength, and power when they exercise?!

I’ve worn it for a couple weeks in a number of situations, including workouts (and even sleeping).  The first workout was quite strange because I realized how much more air I was getting into my lungs by having my jaw in the correct position.  Whether it was from the mouthguard or not, I had one of my best workouts in months (even set a PB).  Also, as a bonus, at the end of the first week, I noticed how my TMJ wasn’t bothering me as much (due to clenching and grinding my teeth during exercise and sleep).

Dr. Adriana Sopruniuk at Sierra Dental is the authorized Under Armour provider who will custom fit your mouthguard.  The process is simple, easy, completely painless, and typically takes less than 20 minutes.

Sierra Dental offers both the UA Performance Mouthpiece for non-contact sports, such as baseball, golf, tennis, cycling and running and the UA Performance Mouthguard, which provides superior protection and comfort for contact sports, such as football, hockey, lacrosse, martial arts and wrestling.

ArmourBite delivers valuable advantages to athletes, such as…

INCREASED OXYGEN INTAKE
IMPROVED ENDURANCE
REDUCED ATHLETIC STRESS

If you (or your kids) are interested in learning more about these cool tools, you may contact Sierra Centre or Dr. Adriana Sopruniuk through their website.

Anyone who knows me, knows that I’m a total tech geek!  My favorite part of going to Sierra Centre is that they give you iPads to play with while you wait!  Until I get my own, I may be visiting more often!

Since joining FRESH!, my mind, body, and lifestyle have changed dramatically, the decision actually took me over a year to make!

I received a “$100 dollar off” Boot Camp Certificate from Sunterra Market for my birthday.  I held on to it for an entire year prior to joining.  During this time, I kept telling myself that I would join once I got fit enough.  That day never seemed to come and I kept procrastinating on my fitness goals.  I had tried going to the gym in the past, but always felt lost.

Lyne in September 2010

Lyne in January 2011

I was the lady in the back of class who was never coordinated enough to do the moves properly.  The one thing that happened since I had gone on line to investigate boot camp at Fresh was that I kept receiving a monthly newsletter from this guy named “Tim”.  As time went by and I turned 49, I was reminded of my dad’s passing.  I was now the same age as he was & was feeling awful about not taking care of myself.

I was at a point in my life where walking one flight of stairs was excruciating & I often needed my asthma puffer.   I went on line again & low & behold, Tim’s monthly newsletter offered a new program called the Human Billboard Program where they take your before & after shots to show you your progress.  This reminded me of the Slice TV show called “ X-Weighted” that I always watch & so finally took the plunge to call & enquire about the Program.  It’s ironic, since I later realized that Tim has been an expert on that show a couple times!

I was leery, but Tim walked me through some exercise techniques, and made me do a short circuit to assess my fitness level.  Believe me, I felt out of shape, but Tim reminded me that everyone needs a starting point!

During our next appointment, he took the time to tour the many dining & fast food courts surrounding my office & taught me what to look for when dining out (which is something I did quite often at the time, but not near as much any more).  He took the time to explain the FRESH! program to me, and answer all of the questions I had.

I was a little apprehensive the first day on my first class as I felt so out of shape & not healthy compared to the others in class.  The many worries quickly faded, as everyone there helped & encouraged me.  The first month I went about 3 days a week to boot camp.   I remember the first time the trainer asked us to do stairs, & how exhausted & out of breath I was.  Then one of the lady’s at Boot Camp walked back down the stairs behind me & told me, “Come on Lyne Marie, I am not moving until you go, you can do it I know you have it in you!”  That small bit of encouragement helped me muster up the strength to climb the rest of the way up.  After that any time I found things tough I found the trainer or someone else would always cheer & encourage me on.  The trainer at the class would always modify my exercises if he saw that I was really struggling.

I have nothing but high regards for all the teaching staff at Fresh.  It is not your ordinary gym.  I did not feel like just another number in a crowd.  They have made me feel like I am their only client in a room for of people.  The trainers know you personally & check up on how you are feeling & think you are progressing.  They really care.

After an experience like this, I would not ever fathom joining an ordinary gym again. The money I have spent on improving my health was the best investment I’ve ever done for myself.  In four months I have managed to lose 52 pounds.

Now I aim to go to Boot Camp classes 5 days a week.  I find the classes addictive & miss them when I do not attend.  The exercises are always different and I am amazed how much fun I am having (I never found exercise fun before).  I have made a lot of new friends here and feel at home.  I still have asthma but don’t need my puffer as much.

I plan to lose another 68 pounds.  My health and my asthma has greatly improved.  My goal is to be able to climb 36 flights of stairs without having to take my puffer.  With the team at FRESH!, I now know that my goal is not just a far-fetched dream but will become a reality very soon!

If you’ve been procrastinating on your fitness goals, I can confidently that taking the leap of faith and contacting FRESH! has changed my life forever.  If I can do it, you definitely can!  See you at FRESH! soon.