You are never lost...

Any time you get ‘off track’ with a feeling: sad, mad, confused, etc., know that there is nothing that you are seeking. You are never lost. All you have to do is let your ‘you’ come back out. Dissolve the feelings of inadequacy and know that they are an illusion.- Stirling Gardner

I believe in magic...

In case you ever forget how deep my love is for you know this...you are my reason to exist. Your giggle makes me believe in magic. I love you xx

Bec's story

Whether you stand to lose 6kg or 60kgs like Bec, her story can inspire you and give you hope. There is always a way. Bec hopes that by sharing her story she can help inspire others to make positive changes too. Thank you for sharing your story Bec. It's sure to help others along there journey. You see, that's what happens when you have success, you want to spread the word. You want to lift everyone up and say, 'see if I can do it, so can you!'

A few things stand out for me in Becs' story. One is her motivation. It's her big 'Why?' You see most of us have certain goals. We want to lose 5 kilos, we want a flatter stomach etc. but I think to achieve real success there's needs to be a bigger reason why you want those goals. Bec's big reason 'Why' was her daughter. Her reason to make a change to her health was for her daughters benefit. Her main source of motivation stemmed from love :) how great is that. How fantastic is it that Bec's such a positive role model for her daughter. What greater gift can you give someone. 

I've always loved training Bec. She's never missed a training session and works so hard. Each one she turns up to with a smile on her face, knowing that with each day she was getting closer to her goals and most importantly enjoying the journey. It's been amazing being a part of your journey Bec. I feel so privileged being able to work with you to help achieve your goals. Thank you for giving me so much credit, but it's you that's put in all the hard work and you deserve all the success. I'm so proud of you and I just know that you'll make a difference in so many lives by sharing your story and with your new career as a food coach. Keep on being you and keep on being awesome. xx

Enjoy Bec's story...

Growing up I was always overweight, I can't even remember a time that I wasn't.

You always hear people say, "I don't know how I let myself get so big" but I won't say that because I know exactly how I managed to get that big.

Apart from playing netball there was no other physical activities that I par took in. Put it simply I was lazy. Even at netball I was a lazy player. I mainly played Goal Shooter and that didn't require much moving around.

It also didn't help that I loved my food, and I certainly wasn't eating a lot of healthy foods either. Lollies, chips, chocolates,soft drink, hot chips, basically anything that was bad for you and that contained a large amount of sugar I indulged in it.

Probably my first "attempt", and I use that word loosely as it wasn't my choice, at weight loss was towards the end of primary school when my mum signed me up to weight watchers. That, however, didn't last long. I just didn't want to do it and didn't think I needed to.

Over the years I would lose some weight, nothing significant, but would end up putting it back on plus some more. In my mind I wasn't ready to try and lose the weight and the more people, i.e my mum, told me I had to, the more I was against it.

I think the biggest habit I got myself into was not eating breakfast and most days lunch, then just gorge on whatever I could get my hands on when I got home from school. Plus there was a lot of soft drink and little, if any, water.

Looking back on it now I can definitely say I was an emotional eater. I'm not, nor have I ever been, the most confident person. Although at times it wouldn't appear that way because I could hide behind the fat girl who didn't care. I usually wouldn't give away too much in terms of emotions and was quite guarded, so I'd bury my emotions in food.

Another factor in my emotional eating was my mum and her desire for me to lose the weight. I would get upset that I wasn't the daughter she wanted so I would eat. I know she was only concerned for me and wanted me to be healthy but at the time I didn't want to hear it. The more she tried to talk reason, the more I would eat. This became a vicious cycle that went on for years. 

After I had my daughter I guess I fell into a bit of depression. I would have anxiety attacks just trying to walk out the front door, so yet again I turned to food and hid my feelings behind eating.

I never really had that lightbulb moment, that defining moment that clicked and set me off on my weight loss journey. For me it happened over a couple of months. My daughter had started walking at 8 months and was getting to be extremely active. So the decision to lose weight became easier because now my daughter relied on me to be fit and healthy.

The changes started out small to begin with. I started eating breakfast and would take my daughter for walks everyday. Just by making these couple of changes the weight started to come off.

Over the next few years my walks became longer, I was eating regular meals and trying to reduce the unhealthy snacks and soft drinks. My nutrition and probably my portion sizes still weren't the best but the weight was coming off. I had roughly lost 30kg in those few years and decided it was time to step it up and the only way I knew how to do that was to join a gym.

Even though I had lost this weight and I was feeling fitter and healthier, I still lacked in confidence so the only logical gym for me to join was an all female gym where I would at least feel comfortable enough to train at. So in 2011 I joined Fernwood.

I will admit that to begin with my motivation for going to the gym was the fact that I was paying a membership fee. It felt like a chore and I was just going through the motions and not really pushing myself.

That was until I met Tysha.

The day I met Tysha was the beginning of the new me.

Tysha took over as my trainer a few months after I had joined the gym when my original trainer left Fernwood and I have never looked back. She made me realise that I was capable of doing things I never thought possible. Because of Tysha and her training I discovered how much I actually enjoyed going to the gym and working out. It no longer felt like a chore and my motivation wasn't just the membership fee anymore. I was going to the gym because it made me feel good and I was enjoying my time there.

Tysha's training sessions were hard and they definitely pushed me but having Tysha believe that I could do it made me more determined, more motivated to prove to both myself and Tysha that I could actually do it.

I gained a lot confidence from my training with Tysha and decided that I would enter the 8 week challenge the gym had running. I felt it would be a good way to improve my fitness with the added boot camp sessions on top of my regular pt sessions with Tysha. I was also entitled to food coaching sessions and felt this could be a huge benefit to me as I could understand more about good nutrition.

Seeing the food coach really helped and made me aware of the bad nutrition choices I was making. I learnt a lot from these sessions and managed to implement changes to my diet.

During the 8 week challenge I had lost 3.5kg and managed to lose 46cm all over, which won me the award for most centimetres lost. I never expected to be in contention for any of the awards, as I was using the challenge as a way to improve my fitness, so I was quite shocked when it happened.

Since joining the gym I have lost another 30kg and feel fitter and healthier than I have ever been.

Most of the credit for my transformation has to go to Tysha. Words cannot express my gratitude for what she has done in helping me to get to where I am today.

Like I said before, the day I met Tysha was the beginning of the new me. She is definitely someone I look up to, respect and aspire to be like. It's because of Tysha that I realised I wanted to get into the fitness industry. Her motivation, passion, knowledge, patience and belief in me made it possible for me to achieve what I have already.

I would, and still do, get nervous before a training session with Tysha because I knew it would be hard and that it would challenge me. And as always I would leave feeling fantastic and with a sense of accomplishment. 

Tysha has helped me both physically and mentally. And although I'm still not that overly confident person, she has gotten me to see myself differently and recognise the changes I have made to my overall health and fitness. She has made me realise that I am now a good role model for my daughter and with the changes I've made through diet and exercise I am setting a good example for her.

I will admit though I still have my struggles and my days when I still see myself as the girl who was 60kg heavier but I know I just have to keep reminding myself of how far I've come and what I've already achieved and that I'm not that person anymore. 

When I first started training with Tysha I hated training in front of the mirrors and felt so uncomfortable seeing my reflection but it's now something I've gotten use to and it doesn't even phase me anymore seeing my reflection in front of me.

If someone had have said to me five years ago that I would lose 60kg and that I would become a gym enthusiast I would have said, "Yeah right" and just laughed.

I probably would have said the same thing if someone had have said to me two years ago that I would end up working at the gym.

Well here I am 60kg lighter and working at Fernwood as a food coach. I am the fittest, healthiest and happiest I have ever been. And now when I'm stressed, angry, upset I turn to the gym instead of turning to food.

I'm at a stage now that I know if I have a setback and can't train for an extended period that I will be ok because my nutrition is fairly spot on and if I do treat myself I know when to stop and not to overindulge. I have worked really hard to get to this point and I'm not willing to give it up so easily.

Hopefully my weight loss journey is able to inspire others and reaffirm to those doubting themselves, that yes it is achievable. I won't lie it is hard work and at times very challenging but once you're in the right mind set and committed to the journey it is definitely worth it and the end results speak for themselves.

Perfect snack

I've found the perfect accompaniment to a cup of herbal tea. Love my tea but sometimes it looks so lonely sitting there without a snack to go with it. A friend made one of the Easter recipes I blogged the other day. To make sure she didn't go overboard with the quantity she made them into mini cupcake molds. Such a good idea. Here's my attempt at them pictured above.

Instead of putting the raspberries in the mixture I just put one on top. Also I forego the rice malt syrup in the recipe for some good quality Stevia (not from the supermarket) Yum! Also a perfect snack if your doing nutritional ketosis. Lots of good fat. Oh, I also used carob in mine instead of cacao. Tastes a bit sweeter. Anyhow here's the recipe again for easy reference. Recipe is from Sarah Wilson's blog. Check it out here.
http://www.sarahwilson.com.au/2013/03/11-sugar-free-easter-tricks/#more-5832

Raspberry Ripple

1/3 - 1/2 cup coconut oil
1/3 cup organic salted butter
2 tbls raw cacao or cocoa
1 tbls rice malt syrup
1/3 cup coconut , shredded or flakes
1/3 cup of frozen raspberries

Melt the butter and oil (in a pan or microwave) stir in the cacao and syrup. Arrange the berries and coconut in the moulds. Pour the coconut oil mixture over the top and pop in the fridge for an hour or the freezer for 2o minutes, Serve direct from the fridge or freezer.

I love chocolate and I love burning fat and now I really can enjoy both! How tops is that!

The Stats are in!

Found this draft that I never blogged...interesting to look back. It was drafted at about 4 months post partum. I suppose my proposed training plan did stick. I kept adapting my training throughout though, depending on what I had going on and how I felt energy wise. I also had to consider how my body was holding up. I've had good days, really shit days and everything in between and I'm still having them. The important thing I found is to just KEEP GOING! Training is always going to be a work in progress. Rarely have I met anyone who is happy with where they're at with training. Actually I never have. Then that's half the fun of it isn't it, to keep striving to be better everyday.



...Well the stats are in and there's no hiding from the facts!! It's all there in black and white. Well, for the past 16 weeks I've been mucking around in the gym, just going through the motions really with no real sense of direction or reasoning....that's not how I roll as a rule. I need a solid reason to be able to focus and get the results I need. I know myself well enough to know that unless I want something bad enough I tend to lose interest and my attention dwindles and I'll end up going and finding myself another hobby...at the moment the closest thing would be a hobby of walking to the fridge and mindlessly grabbing myself another block of chocolate. Hey I'm truthful if nothing else :)

I have found to hard to focus and thought to begin with it was just baby brain... a phenomena I once thought was bull shit.  I think it's true now. It seems to be that your mind can't fully focus on one thing as it's thinking of everything all at once. The baby thats crying etc etc weird stuff

Anyhow here is my body composition scan at 6 weeks post baby.

I sure put on more body fat than I anticipated. I put on 9% body fat. Uh -oh!!

Got to have a plan!

The plan is to dedicate three days a week to strength training, with focus on volume. So, for example: 10 sets of 10 reps (or similar  that gets the high volume in) using one main muscle group with additional assistance exercises (small muscle groups) in order to build endurance back up...oh and also heavy enough to illicit a response. I know it's heavy enough when I hear myself roar haha

The magic will be in finding a balance in strength training and increasing my metabolic conditioning.

Three separate days will be for building my metabolic conditioning, you know the sweaty stuff that leaves you panting. These will be Crossfit style. Will also work on my olympic lifting technique when time permits.

Lastly whenever I have the chance I will incorporate anything cardio based in an aim to shed some kilos. Also plan to do some hill repast on a hill local to me. Only once a week or even fortnightly. Used to smash me even when I was at my peak of fitness. And that my friends should keep me busy!!! Feeling positive about the plan though as I've finally able to get the head space to have some focus. Sleeping more hours in a row...thank god!

Sarah Wilson you save my life again...haha

Sarah Wilson you've saved my life again! haha Love these sugar free healthy alternatives for an Easter treat. Yummo! There's no missing out on these special occasions if you do your research first.

Found these recipes on Sarah Wilson's blog. She's awesome. Check it out. Will have to try some of these out myself.

http://www.sarahwilson.com.au/2013/03/11-sugar-free-easter-tricks/#more-5832

All of the recipes below are from her blog. 

Raspberry Ripple

1/3 - 1/2 cup coconut oil
1/3 cup organic salted butter
2 tbls raw cacao or cocoa
1 tbls rice malt syrup1/3 cup coconut , shredded or flakes
1/3 cup of frozen raspberries

Melt the butter and oil (in a pan or microwave) stir in the cacao and syrup. Arrange the berries and coconut in the moulds. Pour the coconut oil mixture over the top and pop in the fridge for an hour or the freezer for 2o minutes, Serve direct from the fridge or freezer.


15 tips for easter
 1. Easy egg treats: mix 5 tablespoons of coconut oil (melted) with 3 tablespoons of raw cacao powder (more or less depending on taste) and 3 tablespoons of hazlenut meal and pour into Easter egg moulds (the kind that come as a tray of indented shapes), or mini cupcake patties (the ones used for making chocolates). Place in fridge for an hour.

2. How about this…how to make an egg love heart. Oh my. Serve on Easter morning for “they’ll never know all the other kids are having chocolate confection” fun.

3. What about some lemon poppy seed bunny cookies?

lemon poppy seed bunny cookies

I found this recipe on Elana’s Pantry, a gluten-free blog. Simply swap the agave for 2 tablespoons of rice malt syrup.

• 1 ¾ cup blanched almond flour
• pinch celtic sea salt
• 2 tablespoons grapeseed [or olive or macadamia - Sarah] oil
• 2 tablespoons agave nectar
• 1 tablespoon vanilla extract
• 1 tablespoon lemon zest (packed)
• 1 tablespoon poppy seeds

In a large bowl combine almond flour and salt. In a smaller bowl combine oil, agave, vanilla and lemon zest.
Stir wet ingredients into dry, then work in poppy seeds. Roll dough out to ¼ inch thick.
Cut out little bunnies with a bunny cookie cutter. Bake at 180 C for 6-8 minutes, until golden brown around the edges

4. Make up the avocado chocolate mouuse from my ebook. So healthy. So chocolate-y.

5. Better still, serve it in an empty eggshell. My e-friend Aran at CanelleVanille did it recently with a custard. Clever egg that she is. (I’d suggest using a pastry bag or ziplock back with the corner snipped to do this.)

6. Whip up a batch of my chocolate nutballs. Simple. And a great recipe to let the kids make.

For just some plain old chocolate ideas, while I’m here:

7. If you live in the US, you might like these Dr Mercola bars.

8. David Gillespie has great chocolate ice cream and chocolate gelato recipes in The Sweet Poison Quit Plan. Just saying.

9. Good news

I found chocolate bars from Plamil Foods…organic chocolate sweetened with rice malt sugar, containing 3.8g sugar per 100g. The ingredients in this organic bar: Cocoa Mass, Cocoa Butter, Dehydrated Rice Syrup, Soya flour, Emulsifier : Sunflower Lecithin. You can buy them online from Vegan Perfection.

10. I’m also a big fan of Jemma’s Naked Treaties chocolates. Jemma’s Superfood Truffle and coconut bar are sweetened, but only minimally. Jemma handmakes them using 100% raw products. And blesses her ingredients each morning before she starts “cooking”. She tells me each ball contains one gram of fructose (I’m guessing less than 1/3 tsp of sugar). You can buy them direct from her shop in Byron, at a stack of outlets around the country.

11. Turn your muffin pan upside down, and bake biscuit or pastry dough (sweetened with stevia or other) over the top and  bowl for the avocado chocolate mousse, or David’s or sugar-free ice-cream above. Easter-ish I think. But even more so if you used a madeleine pan…a very egg-ish shape, no? (I found this here)

12. This is a simple series of videos for making and painting Easter egg shells.

13. And Martha Stewart gives the Easter craft thing a go here.

14. And what about hot cross buns?!

Here’s a recipe for you. Use Xylitol or replace with stevia granules (try Natvia) and omit the raisins and put in some “sweet nuts” like macadamias or pecans chopped up.  To be honest, I haven’t made these. You’d be on your own with this one! So report back.

• 3/4 cup gluten free plain flour
• 3/4 cup buckwheat flour
• 1/3 cup potato starch
• 2 teaspoons guar gum gluten free
• 1 teaspoon salt
• 1 1/2 teaspoons ground cinnamon
• 1/2 teaspoon ground nutmeg
• pinch ground clove
• 1 tablespoon dry yeast

Egg mixture

• 2 eggs
• 3/4 cup coconut milk
• 3 tablespoons xylitol
• 2 tablespoons olive oil
• zest of 1 orange and 1 lemon, finely grated
• 1 cup raisins

Egg glaze

• 1 egg
• 1 tablespoon water (beat together well)

Icing

• 1/2 cup xylitol
• 1/2 cup guar gum

Preheat oven to 180 C. Sift flours and spices into a bowl. Mix in yeast.

In a second bowl, beat eggs, xylitol, coconut milk, oil and zest. Add egg mixture to dry ingredients and beat well until combined.

Fold in raisins. Divide mixture into 8 – 1o buns. Place dough on silicon lined tray. Set aside in warm place for an hour to let buns rise.

Press a chopstick into the top of each bun to form a cross. This creates a gulley for the icing to remain in place. Brush with egg glaze and bake for 20 minutes.

Cool on a wire rack.

Grind xylitol to a fine powder with mortar and pestle. Add 1/2 teaspoon guar gum and 1 teaspoon coconut milk.

Work until smooth and transfer to piping bag. Pipe across the buns.

15. And if you’re after sugar free, gluten free and vegan hot cross buns…you’re in luck. Trythis recipe. Again, replace the honey with rice malt syrup.

I sincerely hope this paves a path for you. Please be sure to add your ideas below, if you have them. Or post blog links so others can check out your recipes/ideas on your site!

Body composition progress at 12 months

So, time to take a look at my progress. The key, I've always found is to set goals, test and measure your  or success or failure, then evaluate the next step forward.

Below is the results of the body composition scan I had done at 6 weeks post partum. I was at 30.7% body fat. Goal was to lose 8-10kg of body fat. A big ask but I was confident I could do it.









...and this is the most recent one below, almost exactly 12 months later. To summarise I've lost 10kg of body fat or 9% total! Yippee! I also lost 13kg total weight. But I've also lost about 3 kg of muscle mass which isn't great. Muscle is way too hard to gain. Interestingly my muscle mass is almost the same as the scan I had done 2 years ago when I was the same fat percentage and weight so maybe it is not cause for concern. Maybe it's all just levelling itself out. I do know that when you carry a baby for 9 months all your support i.e. legs etc obtain more muscle. That could explain the gain of muscle at the 6 weeks post scan. The muscle loss could possibly be due to my recent nutrition. I've been trialling nutritional ketosis. Perhaps the loss of muscle mass can be explained through the effects my nutrition is having. It could be due to my lack of recovery/ replenishing after training. So I've decided to test and measure. I've pre booked in for another scan in 3 months time on 5th June.




I have been trialling nutritional ketosis on and off over the last 3 months or so to see whether it works for me as an individual. If your from my gym you'll probably be familiar with the term ketosis as a few of us are also experimenting and have all had good results. No two of us are alike so it makes sense that no two of us will have the same results doing the same thing . Ketosis definitely has it's advantages and I also think that it is unrivalled through it ability to burn your fat stores quickly and efficiently and has done so for me. What I'm interested in now is whether or not it will work for me in line with my current goals.

The way I really kick started my weight loss was through a herbal cleanse. I adhered to the cleanse strictly for 11 weeks, never deviating at all from the guidelines. It was tough but worth it, plus I felt great after it and the bonus was that I lost 9kg. Nothing worth having ever comes easy. True that.

Mu curent goals are to lose 2-3% body fat in 3 months (so by the next scheduled scan). This is desired purely from a performance point of view. Hopefully being just under 20% body fat will make body weighted movements easier and more efficient. Of course I want to get stronger and I'm also chasing a 120kg back squat. I can't do this if I continue to lose muscle. I'm interested in how ketosis will stand up with the demands I'm putting on it. My goal is to be able to move more load faster and I need to be fuelling my body so it can do so.

I also have to be aware that there are a lot of other factors that can influence the next few months. I have to take into account the amount of sleep I get or lack there of, stress levels, hydration etc and all the elements that are associated with everyday life, especially with having a demanding 1 year old. But hey I love a challenge :) and I'm also determined not to let myself off the hook so to speak. Everyone has certain hurdles to face day to day. My life is no different. It's neither easier or harder for me to commit myself to this than it is for you. It all comes down to how badly you want it. So many times over the past 12 months I could of given in and let myself listen to the excuses that were there in the back of my mind. We all have them, right there threatening our success. You are stronger and more capable then you realise. Don't forget that, EVER!!!




My trainer Shane Richards recently did a pod cast about the subject of nutritional ketosis. Do yourself a favour and have a listen. He knows some stuff :)

http://www.180nutrition.com.au/2013/03/20/can-we-thrive-without-carbs/


Another great source of information is on Jimmy Moore's blog. He's just a regular guy that's doing his own experiment on ketosis. Interesting reading.

http://livinlavidalowcarb.com/blog/n1


A great book on the subject is

The Art and Science of Low Carbohydrate Living 
by Jeff S. Volek, PhD, RD and Stephen D. Phinney, MD, PhD

Below is an extract from his book. I'll let him explain ketosis...
Taken from Chapter 1
Defining 'Nutritional Ketosis'

The second way to define "low carbohydrate" is physiologic – specifically that level below which there is a fundamental shift in your body's fuel homeostasis (i.e., energy regulation) away form glucose as a primary fuel. This shift is the adaptation of the body's hormonal set and inter- organ fuel exchange to allow most of your daily needs to be met by fat, either directly as fatty acids, or indirectly by ketone bodies made from fat. This process, …, begins for most adults when total carbohydrate is restricted to less than 60 grams per day along with a moderate intake of protein. After a few weeks at this level, the primary serum 'ketone' (beta-hydroxybutyrate or B_OHB) rises above 0.5 millimolar (mM). At this ketone level, which is ten-fold higher than that in someone with a daily intake of 300 grams of carbohydrate, their brain begins to derive a substantial portion of its energy needs from B-OHB, resulting in a commensurate reduced need for glucose.

With further restriction of carbohydrate below 50 grams per day, the serum B-OHB rises in response to reduced insulin secretion. However, because dietary protein prompts some insulin release, and serum B-OHB itself stimulated insulin release by the pancreas, (albeit subtly), adults eating 20 grams of carbohydrate and 75-150 grams per day of protein rarely run serum above 3 mM. …

This 10-fold range of serum ketones, from 0.5 to 5 mM, is your body's normal physiological response to varying degrees of dietary carbohydrate and protein restriction. This response rate is called 'nutritional ketosis', and is associated with metabolic adaptations allowing your body to maintain a stable stare of inter-organ homeostasis. This process is dependent on an adequate, albeit minimal, ability of the pancreas to produce insulin in response to dietary protein and serum ketones, thus maintaining serum B-OHB in the range where it replaces much of your body's (and your brain's) need for glucose without distorting whole-body acid-base balance.

Taken from Chapter 13
Ketones-To Measure or Not

As noted in Chapter 1, nutritional ketosis is defined by serum ketones ranging from 0.5 up to 5 mM, depending on the amounts of dietary carbohydrate and protein consumed. In most people, the combined intake of 100 grams of carbohydrate and 100 grams of protein with drive serum well below 0.5 mM. While there is nothing magical about having circulating ketones above this threshold level, it does have the practical value of providing he brain with a virtually limitless, fat-derived fuel source. This alternative fuel is eminently more sustainable, particularly in the insulin resistant or carbohydrate intolerant individual.

Within a few days of starting on our carbohydrate restriction, most people begin excreting ketones in their urine. This occurs before serum have risen to their stable adaptive level….

Meanwhile, the body is undergoing a complex set of adaptations in ketone metabolism. ….

… Over time the urine ketone excretion drops off, …. 

These temporal changes in how the kidneys handle ketones make urine testing a rather uncertain if not undependable way of monitoring dietary response/adherence. Testing serum for beta-hydroxybutyrate is much more accurate but requires drawing blood, and it is expensive because it is not a routine tests doctors normally order.
…
… the key question is why do it? Many people are able to initiate and follow a low carbohydrate diet just fine without ever measuring ketones. Others, however, find an objective measure of nutritional ketosis to be reassuring. … 

Taken from inset in Chapter 16
Human Protein Tolerance
…
As a result of these observations, plus our studies of muscle retention and function during carbohydrate restriction, we recommend daily protein intakes between 1.5 and 2.5 gram per day per kg of reference weight. For a person on weight maintaining low carbohydrate diet, this typically translates to somewhere between 15% and 25% of your daily energy coming from protein. 

Always do your own research when it comes to anything to do with your health. I don't profess to being a nutritionist and always suggest that you do your own experiment if you will. Find out what works for you. Sometimes It's about fine tuning and tweaking until it fits you. That's half the fun! Happy tweaking :)