HEALTH AND FITNESS
Saturday 4 March 2023
10 TIPS ON HOW TO FEEL CONFIDENT IN THE GYM
Confidence issues in the gym is something that affects most people, especially beginners. Whether you're an experienced gym goer joining a new gym, or a beginner just venturing in to their fitness journey, here's my honest 10 tips on how to feel confident in the gym.
Wear a gym outfit that makes you feel confident AND comfortable
When it comes to picking an outfit for your first day in the gym, opt for something that you feel comfortable and fab in! There's nothing worse than feeling too comfortable that you feel a bit slobbish or equally choosing an outfit that looks amazing but digs into your skin or keeps falling down. When looking for gym outfits, I usually shop at Gymshark, Adanola, Women's Best or Lulu Lemon.
Have a plan and stick to it
It's always a good idea to go in with a plan of exercises that you'd like to do in your gym session. This will prevent you from wandering around feeling a bit lost as to what to do. If you're new to the gym and don't know what equipment they have or if you don't know any exercises, I'd recommend doing a bit of research prior to going so that you can have a few exercises in mind as options. You could try and remember 3-4 bodyweight exercises for the worst case scenario where you can't get on any equipment; a few basic equipment movements such as leg extensions or chest flies; and some compound exercises such as squats and deadlifts.
Watch tutorials and do your research
Don't forget to take your phone in with you, that way if you're not sure on what to do and there's no one to ask, you can quickly google or YouTube it for a tutorial. There's so much brilliant fitness content out there now. Alternatively, I'd always suggest speaking to the gym team for help, they're literally employed to help and support you on your journey to meet your fitness goals. They'll always be happy that you asked!
Don't worry about everyone else
When I first joined the gym, I remember thinking EVERYONE was looking at me but guess what? They weren't. They were too busy getting on with their own workouts to be staring at me the whole time. Remember this when you next go in!
If you do catch someone looking, take it as a compliment or remember that (if they're anything like me) they're probably zoned out in between sets thinking about what they're doing next.
Listen to music, always!
Don't rely on the gym's music - always have your headphones with you so that you can listen to your favourite songs. I always think what an absolute blessing having music on the go is. It really allows me to focus, zone out and get on with the task in hand (and enjoy it too!). There's nothing better than matching your music with your mood and enjoying your workout to the full.
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Comparison is the thief of joy
You don't know everybody's story or how hard they've had to work to get to where they are now, so don't judge your day 1 against somebody else's day 1,024. Investing in your health and fitness is for you and you only. Exercise isn't always about aesthetics. It's about how you feel, what it teaches you, and being able to surprise and challenge yourself so remember that next time you're feeling insecure.
Avoid peak times if you can
There's definitely times where the gym will be at its busiest and it's usually just outside of typical work hours (between 5-7pm in the evening and before 9am in the morning). If you're worried about the amount of people in the gym, then I'd suggest going outside of peak times to start with. If you're not too worried about anyone else, go for it! It's key to remember that YOU have every right to be there as much as anyone else. Don't use the gym being busy as an excuse not to go.
Go with a friend
If you and your friend are both new to gym and feeling nervous, why not go together? You can support each other and have fun with it too. After all, exercise should be fun and the gym can be such a sociable place to meet new and like-minded people.
Never be too shy to ask for help
One thing I've learned from all my years going to the gym is that 99% of people absolutely LOVE to help and support others on their fitness journey. Honestly, some of the most kind, down to earth, amazing people, I've met in the gym. Sure, some of us may look a little grumpy at times, usually from getting fired up before or after lifting heavy weights, but most people will be overjoyed that you asked them for help.
Invest in a personal trainer if you can
I'd always recommend investing in a good personal trainer that aligns with your fitness goals to help get you started and build your confidence for those first few weeks or months (depending on your budget). Speak to the gym manager about what you're hoping to get from the gym, what exercise style you'd like and respond to, and they should be able to match you up with the best personal trainer for you.
Not sure what to wear to your next gym session? Check out some of my favourite gym outfits below:
Sunday 3 May 2020
How I Stay Fit and Motivated at Home
Since having to turn our homes into libraries, offices, yoga studios and gyms all in one go, it's harder than ever to stay fit and motivated at home. If you're looking for ways to stay active indoors or if you're a fellow gym-goer who's now needing to get creative to stay active, I can help. First of all, plan your day. Filling your time, goal setting, and sticking to your schedule will lead you to feel more productive and satisfied. While planning my own day at home, I factor in the following points to keep me active and feeling energised...
Morning Yoga
Every morning, I'll lay out my yoga mat in my living room. I'll ask Alexa to play calming music and I'll stretch my body into yoga poses. I typically do this for 30 minutes, sometimes longer or sometimes less. Some days, you'll feel a lot more able than others - able to spend more time, able to feel the stretch, or able to hold that pose for a little longer. Don't let this stop you, because it is completely normal and the more you practice the more you'll improve in the longer term. Adding yoga into your morning routine gently wakes up your body, it frees your mind for motivation, and it sets a positive tone for your day.
Practice Mindfulness
I'm sure we can all count times in the past few weeks where we have felt completely overwhelmed by everything that's going on around us. Whenever I feel overwhelmed by my worries, I'll set aside five minutes to focus on my breathing and calm my mind. My favourite way to do this is to sit cross legged on the floor. Place your hands comfortably out in front of you or softly place them on your knees. Close your eyes, and take a deep breath in through your nose, hold that breath for two seconds, then slowly breathe out through your mouth. Repeat this for a few minutes, allowing your mind to solely focus on your breathing. Once you feel ready to return to your day in a calmer state, open your eyes and slowly come out of the position. After doing this exercise, take note of how you felt before and after. Be sure to set aside time for it in your daily schedule.
Workout at Home
Working out makes you feel active and alive, it's no different when you're doing it at home. After finishing my tasks for the day, I'll change back into my favourite activewear outfit and conduct a home workout. Bodyweight exercises and abs circuits are excellent if you don't have much equipment at home. If you have resistance bands or weights, use them! Alternatively, don't feel afraid to get creative, a water bottle makes for a great dumbbell substitute. If you're feeling stuck for motivation, play your favourite workout playlist and plan your workout like you do your daily tasks. Ticking exercises off as you go is a great way to feel fulfilled and proud of yourself for getting your sweat on!
This post is part of a paid collaboration with Boux Avenue, and includes commission links.
This blog post was guest featured on The Avenue, Boux Avenue's blog platform, view it here.
This blog post was guest featured on The Avenue, Boux Avenue's blog platform, view it here.
Sunday 17 November 2019
How I Beat Gym De-motivation
Whatever your reason may be for missing out your workouts or for ghosting your exercise class, there's a number of ways that you can help yourself get back into working out and beat that gym de-motivation. Firstly, let's not go down the rabbit hole of feeling guilty for what we may have missed. Sometimes life, and even health, can get in the way. I'm a firm believer that you need to do what is best for your body at that moment in time, and you'll probably find that a little bit of rest is exactly what you need.
When I've previously had time off from the gym, I almost forget the feeling that it gives me. Even after just one session back in the weights room, I am instantly reminded of the unbeatable endorphins and the reasons why I started training in the first place. There is nothing like the feeling of pushing yourself to achieve, and actively taking part in something positive for you and your body. I always encourage others to think of the rewarding feelings post-workout, instead of the procrastination before starting one.
If you find yourself struggling to pick up the courage to walk into the gym alone, it may help you to try going to the gym with a friend, a family member, or your partner. Having the support of the other person, and also being encouraging to them in return, will help you realise that you're not alone if you're feeling self-conscious or worried. With the addition of a popular playlist, a busy gym will turn into the perfect activity for you and your new gym buddy.
Procrastination can be an absolute pain when you're trying to commit yourself to a time to get back into the gym. There's nothing like a signed and dated commitment when you're struggling to tie yourself down. Booking a group class or a session with your favourite personal trainer will make you far less likely to cancel last minute. If you cancel, you'll be letting others down as well as yourself, and if you're anything like me, that will feel awful enough to make you get going!
Lastly, my favourite tip of all. Give me any excuse to go shopping and I'll be there, it's time to update your gym wardrobe! There is such a thing as buying a new dress and feeling a surge in confidence once you put it on. Well, it works just the same for new activewear. Find something that you feel comfortable and confident in and you'll feel a lot more motivated to get your sweat on! In this post, I'm wearing figure shaping leggings that were kindly gifted from the new MyProtein Curve collection. A comfortable and stylish pair of gym leggings can be hard to find (especially if you're on a budget), but at £32 these are ideal. While available in four different colours, I chose the very on-trend sesame style. In a seamless design, the leggings optimise comfort and flatter the natural curve of your body. The thicker branded waistline is elasticated and super soft, providing a clever illusion of a smaller mid-section while covering the belly button for a high rise fit. With subtle two-tone shaping patterns that have been specifically placed, you can say hello to that bottom you've always wanted!
Shop the look
Disclosure - This post contains affiliate links and PR product.
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Saturday 7 September 2019
Exercise Fashion DOs & DON'Ts in the Gym
It's one thing getting yourself to the gym, but feeling confident inside the gym is something that comes with time (and maybe a killer gym outfit). When we dress in outfits that make us feel good about ourselves, we feel instantly lifted, often feeling more powerful and capable. It's no different with activewear.
I've gone through my fair share of gym leggings and sports bras to be able to advise what is worthwhile and what should be avoided. I have listed my top points to remember when shopping for new gym outfits below:
Always do a squat test
The most important point in this list - always, always do a squat test! What I mean by that is check, check, and triple check that your leggings are not see-through by bending over in front of a mirror. It is such a common problem and every girl's nightmare! Activewear materials can often thin and wear over time, so it's worth checking after washes too.
High waisted leggings are the most flattering
Comfortable and super flattering around the waist, high waisted fits are a personal favourite of mine - especially if I want to cover my lower belly!
Wear colours that you feel confident in
I'm all for expressing your individuality. Gone are the days when we only had black or navy gym clothes to choose from. There are so many gorgeous colours and prints available to us now, we may as well have fun with it! The gym is typically a male dominant environment and it can be daunting, but there is absolutely no reason why us girls can't wear what we want or train for ourselves in that environment too. Feel your best and train your best!
Get the support you need
Look for sports bras that have the necessary support for you. Bras typically range from unpadded to heavily padded, and everything in between. Be sure to consider this when shopping because your comfort should always be a priority.
Invest in quality, but stay reasonable
Personally, I avoid cheaper leggings because they're likely to either be see-through, wear easily, or tear during intense workouts. That being said, I don't believe that you need to purchase the most expensive option to have a high performing activewear outfit either. I often opt for leggings between the £30-40 mark.
A popular choice is seamless
Seamless has been very on trend this year in the activewear world. Flattering and comfortable, seamless designs can offer the practicality required from activewear without restricting or uncomfortable seams.
Avoid complicated designs
For sports bras, I always find that the less straps, the better. There is nothing worse than trying to peel off a multi-strap sports bra when your body is warm and sweaty. Complicated back strap designs often get twisted, and no activewear needs to be that complex!
Look for dry technology and stretching fabrics
An important practicality and design tip is to check the labels and descriptions of products. I always look out for the words "dry technology" because I know that the product should be absorbant and reduce showing any signs of sweat. Looking for mentions of how a fabric stretches also indicates its opaqueness, and its ability to stretch with you during workouts. No rips during the splits, please!
Shop the look:
Activewear Leggings {gifted item}
Activewear Sports Bra {gifted item}
- use code EVIEROSELANE15 for 15% off
Follow me on Instagram @evieroselane
Sunday 18 August 2019
My Message To Gym Beginners | What To Avoid
So you're new to the gym and you're not quite sure what to expect or perhaps you're a little nervous? Don't worry, those feelings are perfectly normal and once you get into the swing of things, you'll soon be at ease and working out confidently.
I've been training consistently in weight training for around three years now. It has become an activity that allows me to push myself out of my comfort zone, work on myself for myself, and also keeps me sane in the most stressful of times. Like many, I didn't begin my gym journey confidently. I initially found the thought of going to the gym so intimidating. All through my childhood and teenage years, I passionately hated exercise - PE lessons and sports days were my unconfident teenage self's nightmare. If anything, I've proven to myself and to those around me that once you find a form of exercise that you like, you can keep at it and enjoy the process of improvement too.
You may want some reassurance before you sign up so I've put together a list of things that gym beginners should avoid at all costs.
Don't be put off by delayed onset muscle soreness
It's perfectly normal and expected. Ensure you stretch after training, get enough protein in your diet to aid muscle recovery, and most importantly, don't let it stop you. It's only temporary!
Stretching is important
You may think of it as the boring part of working out, but try treating it like a mindfulness practice. You'll quickly learn how much it helps your mind AND body.
Do not restrict your calories, but don't binge either
Make sure you're fuelling yourself enough to conduct your workouts and build muscle mass. If you're ensure, ask a qualified member of staff at your gym for a meal or nutrition plan.
Don't pressure yourself
You're doing great - praise yourself and keep going!
Don't overdo it!
I gradually built up my workouts because I knew overloading myself was only going to exhaust me and leave me demotivated. When I first started training, I trained twice a week. I now train between 3-4 times a week, and I find it works well amongst my routine. However, everyone is different. I wouldn't suggest training more than 3 sessions per week at first because your body needs to adjust to the lifestyle change.
Do not feel too shy to ask for help
It may surprise you, but fitness enthusiasts are actually some of the nicest people I have come across. I believe it to be because everybody started somewhere, and they're continuously working hard on their own journey. As I mentioned above, all gyms will have qualified staff more than willing to help and advise you where needed. Don't be afraid to ask.
Don't mis-use machines
This can be dangerous and greatly increase your risk of injury. If you're ensure, ask someone to show you how to use the machine or ask a member of staff for a guide of the gym's machines.
Don't mis-use machines
This can be dangerous and greatly increase your risk of injury. If you're ensure, ask someone to show you how to use the machine or ask a member of staff for a guide of the gym's machines.
Avoid signing without reading the T&Cs
If for whatever reason, you may need to change or cancel your membership later on, be sure to check that you can get out easily and that there is not a fee for ending your contract early. I know this has been an issue for students in the past, so ensure you're happy with the terms and conditions prior to signing up.
Shop the look:
Activewear Leggings {gifted item}
Activewear Sports Bra {gifted item}
- use code EVIEROSELANE15 for 15% off
Shop the look:
Activewear Leggings {gifted item}
Activewear Sports Bra {gifted item}
- use code EVIEROSELANE15 for 15% off
Follow me on Instagram @evieroselane
This post contains affiliate links and PR products.
Sunday 30 June 2019
Are Gym Memberships Actually Worth It?
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Simply put, in my opinion, yes.
I opened my first gym membership in 2016, and since that day my lifestyle changed for the better. I didn't walk into the gym oozing confidence. Initially, I felt like a complete fish out of water and completely out of my comfort zone. However, with personal training support, my own perseverance and research online, I was soon comfortable enough to get into that once dreaded weights section and now I wouldn't be without it! Whilst you don't need a gym to get fitter, I've put together a list of reasons why I believe owning a membership is beneficial.
Why a gym membership is worthwhile...
Money motivation
If you're somebody who struggles with motivation, knowing that you're paying money for something will often encourage most people to ensure that they make the most out of it. You could easily calculate how much you are spending per session through your membership, and this will give you the motivation to keep going!
It's fantastic for your mental health
Being renowned for relieving stress, exercise is most definitely at the top of on my own list for helping with down moods or anxious moments. Personally, I find having a regular routine with my gym membership helpful because I feel more able to switch off.
Find and develop a new interest
The thing that amazes me most about training is that I surprise myself every single time. Just when I think I can't or I'm not strong enough, I have a go and try something new.
Improve your physical health
The Government recommends that we get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. Are you getting the recommended amount?
Social situations
There is something truly motivational about being surrounded by likeminded individuals. You may be training in a room full of strangers, but each of those strangers is there for the same reason as you: to push themselves further. Classes are also a fabulous way of meeting other people and bonding!
Challenge yourself
Sometimes you may fail, other times you may succeed, but every step is a step in the right direction to achieving your own personal fitness goals.
Expert advice is on hand through personal training staff
I'd recommend training with a personal trainer at first to gain some knowledge and aid your confidence if you're struggling. They will also teach you exercises and correct form to avoid injury. Plus, it helps being held accountable if you find committing tough!
A range of equipment is available for training each muscle group
Whilst you can get some fabulous workouts done at home or in the park, I find that having the specific weighted gym machines very useful when training by muscle group. I currently train by a push/pull/leg split, and it works well for me.
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| @evieroselane |
Follow me on Instagram @evieroselane
Friday 20 July 2018
Keeping it Cool In & Outside of the Gym
"I'm a believer that gym visits don't have to be boring, so why should your gym-wear be?"
Surrounded by workout videos and inspiration now at our fingertips, no one really delves into what you can wear outside of the gym, after, or on your way to your sweaty session. I typically favour matching sports bra and legging sets in the gym, but outside of the gym, I like to layer up with a sweater or a hoodie for a cool and casual look. Attractive womens hoodies can be hard to come by, but the new range by NICCE has got us all covered. From pretty pastels, to urban styles, I’m sure most people will feel catered for by NICCE with this range.
Today, I'm sporting the sand coloured NICCE hoodie, which provokes a classic and relaxed style through an oversized fit. As a fan of pastel and neutral tones, this nude colour flatters my brunette colourings and skin tone, whilst contrasting with my dark workout clothes. Personally, I gravitate towards lighter tones in the summer as they're softer, and easier to wear, hence why this neutral was a winner for me!
Although I’m referencing the gym in this post, I also adore wearing hoodies while I'm chilling at home, or to cover up in the cooler summer evenings. There’s not much better than relaxing in your own space, propped comfortably in front of Netflix, wrapped up in your premium soft oversized hoodie!
GET THE LOOK
Since becoming a bit of a gym bunny, I like to think I've nailed what to wear when training and what to wear afterwards too. I've narrowed it down into simple catagories: the WELL FITTING BRA, the BOTTOM SCULPTING LEGGINGS, PERFECT FOOTWEAR, and the POST-WORKOUT CHILL GARMENTS.
1. The perfect sports bra can be hard to come by. I find the bigger the straps, the better they are at supporting you, whilst also being comfortable. As pretty as some of the thinner strapped bras are, I find the complex strap designs get confusing and they end up twisted, taking an element of comfort away.
2. If your gym leggings aren't flattering you, then girl, you are doing it wrong and there are better out there. Key things to look our for when picking leggings are: make sure they're squat proof, the appropriate length, tight but not too tight, shaped around the muscles, contain dry tech fabric so that sweat is a no show, and that they are designed to offer a flattering fit.
3. Obviously, in the gym you are expected to wear appropriate trainers. However, I find that flatter style trainers are better for when you're training with weights, especially on leg days as they aid your stability and balance. I adore the style of knit trainers, however if you are training hard then consider getting a stronger shoe or be prepared for toe rips. Also, if your shoes are light in colour then always wear white socks!
4. As gym-wear is often deliberately skin tight for muscle compression and built to show off your shape, it’s somewhat comforting to be able to throw on a looser fit hoodie and call it ‘effortless chic’ after you’re done training. Oversized fits, like the NICCE hoodie that I am wearing in today's post are ideal for this. You can pick your own favourite from the range here, and let me know which style is your favourite fit in the comments.
*This post contains sponsored content*
Monday 11 June 2018
What my Typical Week in the Gym Looks Like
Fitness is an incredible journey. I may not have the best abs, or the biggest bottom, but that’s not what my training is about. It’s about pushing myself to achieve my best, and to lead a happier and healthier lifestyle. I embarked my fitness journey initially as a new years resolution, back in 2016. Cardio featured heavily when I first started training, mainly out of fear of the weights section. After being taught exercises and how to use weights properly by a fantastic PT in my gym, I've never looked back since.
The gym is a place of clarity, sometimes of refuge. I release my own stresses, realise my own strengths, and I feel inspired there. Growing up, sport was never my thing but training with weights gives me an energy, an unforgettable energy. The schedule of my sessions at the moment features 3-4 sessions that typically range between 1 and a half to 2 hours long. I've always felt that training 6 days a week, at the moment, just wouldn't be sustainable for me, so I personally prefer to do 3-4 hard working sessions and always give them my 100%.
I begin each session now with 10-20 minutes high incline walk cardio. I find it not too strenuous yet a good warmup and fat burner to kickstart my workout. I then follow this with a 5 or 10 minute abs circuit, alternating between various 30 second exercises. I split my sessions up into muscle groups in order to ensure that the majority of muscles get trained. With core already covered, at the beginning of the week, I'll have an arms and shoulder session, some of my favourite exercises when training arms (but not limited to) include the shoulder press, tricep rope pushdowns, and cable bar bicep curls. Following that, I'll train back and chest, including (but not limited to) lat pull downs, t-bar rows, press ups, and the cable fly. Thirdly, I'll train legs and glutes. At the moment my top go-to legs and glutes exercises include heavy glute bridges using a smith machine, goblet squats, sumo deadlifts, Romanian deadlifts, hamstring curls, and the leg press. For the fourth session of the week, as I don't always fit one in, I'll vary with what I train. However, more often than not, it is either a second legs session as I feel they demand more of me. I am stronger on legs, I lift heavier, and building glutes is always a goal! Or I'll go for a more cardio and abs focused workout. I typically enjoy this if I feel that I need to relieve a bit of stress as it clears my mind a little, or I've just eaten too much cake that week and want more of a fat burner session!
I'd love to hear about what your typical week in the gym is like, and whether or not you found this post insightful or interesting? Let me know, and I'll then be sure to keep up the fitness posts. Have a great week!
I begin each session now with 10-20 minutes high incline walk cardio. I find it not too strenuous yet a good warmup and fat burner to kickstart my workout. I then follow this with a 5 or 10 minute abs circuit, alternating between various 30 second exercises. I split my sessions up into muscle groups in order to ensure that the majority of muscles get trained. With core already covered, at the beginning of the week, I'll have an arms and shoulder session, some of my favourite exercises when training arms (but not limited to) include the shoulder press, tricep rope pushdowns, and cable bar bicep curls. Following that, I'll train back and chest, including (but not limited to) lat pull downs, t-bar rows, press ups, and the cable fly. Thirdly, I'll train legs and glutes. At the moment my top go-to legs and glutes exercises include heavy glute bridges using a smith machine, goblet squats, sumo deadlifts, Romanian deadlifts, hamstring curls, and the leg press. For the fourth session of the week, as I don't always fit one in, I'll vary with what I train. However, more often than not, it is either a second legs session as I feel they demand more of me. I am stronger on legs, I lift heavier, and building glutes is always a goal! Or I'll go for a more cardio and abs focused workout. I typically enjoy this if I feel that I need to relieve a bit of stress as it clears my mind a little, or I've just eaten too much cake that week and want more of a fat burner session!
I'd love to hear about what your typical week in the gym is like, and whether or not you found this post insightful or interesting? Let me know, and I'll then be sure to keep up the fitness posts. Have a great week!
Saturday 16 September 2017
WHAT WORKOUT SUPPLEMENTS I TAKE...
There is a world full of confusing supplements, click bait, and false claims out there. I personally don't like taking many supplements, but the only two things I do have regularly are protein shakes and BCAAs. These are supplements that add to my nutritional diet, in areas that I may need a little help getting the amount that I need. In complete honesty, I do not have some strict diet plan that I stick to every day and have that same routine each week, so my diet varies. One thing that I try to keep fairly regular is getting a good amount of protein into my diet. Protein comes from things like chicken, eggs, nuts, etc. But there is only so many eggs that a gal wants to eat! Quick and easy protein shakes allow me to get my protein in and help me make sure that I am having enough calories to fuel my muscle growth and repair. I never, ever, ever replace my meals with shakes and I wouldn't support that either. I drink a protein shake immediately after my gym sessions.
In addition to my protein shakes that I have post-workout, I also sip BCAA amino acids before and during my workouts. These act as the building blocks for protein. Since incorporating BCAAs into my sessions, I've found myself feeling less sore and recovering far quicker, therefore meaning that I am able to get back into the gym quicker and am less likely to suffer with muscle soreness.
SHOP THE PRODUCTS
My Favourite Protein Snack
Please note: I am not a nutritionist. I am simply sharing what works for me, and my experience. I get asked a lot about these things, so if you do have any further questions, just ask and I will answer as best as I can.
Sunday 26 March 2017
TURN YOUR VISIONS INTO VICTORY...
"She turned her pain into power, and her visions into victory"
Monday 13 March 2017
SURVIVING THE SOLO WORKOUT...
Solo workouts can be a challenge. Since training on my own through good and bad sessions, I have put together some words of advice that I have found work well for motivating myself whilst training on my own.
Friday 3 February 2017
MY WEIGHT LOSS AND HOW I LOST A STONE AND A HALF...
Since this time last year, I have lost a stone and half. I've made some really positive changes that I will now keep with me for life. I thought I would share my own experience and things that I have learned along the way.
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