Are You Famous?

What is on my heart? What should I talk about? Where should I go this week? And sometimes the Lord just places it in your hands when you least expect it.

I went for a run later in the day today and my 10-year-old, Elli, asked to tag along on her bike. Of course, I would love that. Besides, she brings the jam, so I have music, karaoke, conversation, and mom time all in one. It’s perfect.

On the back side of the neighborhood, she asked, “mom, are you famous?” Well, NOOOOOO! I’m like what are you thinking. In her little 10-year-old voice, she says “but you’re on the internet and you have lots of followers (in her eyes) on Instagram and a lot of people know you. I want to be famous.” To her, this makes one famous? I realized at this point that I have a lot of teaching to do.

I asked, “what would you like to be famous for?” Her answers were such like for making slime, for dancing, for cheering, etc.   In mom’s eyes, there was no depth to those answers. There are plenty famous people but what do they do for others.

My answer at this point was… you become famous by being you! People will remember what you do, what you say, your kindness, your gift of life. Who cares if you make the best slime, are you a good person? Just because you are the greatest dancer, do you appreciate your gift? Just because you are a cheerleader during game time, do you continue to lift others up when you’re not on the field or the court?   You become famous when people remember you for being good, gracious, and kind. I end it with, Nicki Minaj is famous. Do you want to be like her? She looks at me and says, “mom, nasty Nicki, no!” And that’s my point.

When you have an opportunity to have these conversations with your kids, take it and run with it. Life is hard enough. Being young and wanting to be famous is even harder. Keep it simple and keep it real. I pray she is famous in her eyes (she already is in mine) and that she excels in everything she touches, and that life is easy for her. I also pray that if it doesn’t go her way, we can go for a bike ride and discuss other options.

Strong with Elli today…

Blessed to be her mom,

Mitzi

Lifestyle vs The Whole 30 Program

First off let me say, I am a firm believer of Whole 30. I’ve completed, without failure, 11 rounds. Many of you reading this have also completed one round, two, maybe more of this wonderful program created by Melissa Hartwig. I mean literally made up by she and her ex-husband over coffee. They came up with this brilliant idea of ridding sugar, processed foods, dairy, soy, gluten and alcohol from your diet for 30 days.

As I was running this morning, I was thinking about this. I started to get so frustrated about how little people know about this program verses a healthy lifestyle.

I began a paleo challenge 9 days ago through Strong with Mitzi. I did not do a Whole 30, although, I feel like if I would, I would have had more participate. More people in this town do Whole 30 and not paleo. What I have seen very common is groups do Whole 30 and then go back to their way of life. OK. Why? Who does this make sense to? Especially when I hear, I felt better; my arthritis went away; my sugar levels were normal; I slept better; my menstrual cycle was pain free; my mood swings were not so crazy; my inflammation went away… Why on God’s green earth would you go back to eating crap when for 30 days you felt this good? It makes no sense to me or anyone else in this industry that actually understands the concept of Whole 30.

Whole 30 is super strict. Paleo is a looser template of the program. With paleo, some will add dairy or alcohol her and there.

Let’s go back to my paleo challenge. If you can’t make Whole 30 a lifestyle, you can make paleo one. I noticed that those who have done W30 had a very difficult time transitioning into a paleo lifestyle. I think they’re catching on now.

Because anyone can do it for 30 days, and not many can do it for a lifetime. That was my answer on my run this morning. People would rather feel horrible, talk about feeling good, complain about feeling bad, eat crap, post random food pics on Facebook, make a Pinterest Board (never to be used) of healthy recipes, and use excuse after excuse rather than just take the easier route and get in your kitchen.

I was eating at a friend’s house last week. We were chatting about the community, healthy habits, how to change people’s outlook, and what more we can do. Brainstorming on how people will listen and change. The consensus is people want a quick fix. They want us to do it for them. We can’t. I literally had a lady sit in my office and talk to me about nutrition and a workout platform. I asked about her diet lifestyle. She explains that she eats well, very healthy but thinks that working out will help her tone. I politely said, “you are 60 pounds overweight and you can’t tone that without losing it.” I don’t think she liked what I had to say, but the problem with this society is that people lie.

What good am I to you and your goals if I am not honest with you? You ask me, I will tell you. Whether or not I hurt your feelings, I apologize.

I’ve said it a thousand times. You have the world at your fingertips. GOOGLE. I see people ask for recipes on social media. In less that 5 seconds, you can have that answer in front of you. Use your resources.

Reading back through this, I feel like I just rambled about my thoughts on a run. In which, my point to all of this is… find your happy, your healthy, your purpose and your food freedom. Stop waiting on someone to do it for you, you are wasting your time.

Cenla, get ready! Good things are coming slowly but surely. We will change you, one meal at a time.

It is my purpose!

Strong – Mitzi

STRONG CHALLENGE

Carnival Season, Birthday parties, Mardi Gras Balls, Friend’s houses, Business Meetings etc.

You name it… The temptation has been there, and I have given in. Eating and drinking and partying for the last four weeks have taken its toll over me. I feel like crap. I sleep like crap. I feel like I look like crap.

How do I get back on track?

I’d like your help. Let’s do this together. I can do it. I know for a fact when I flip this switch in my head, it is “GAME ON” with myself. Do I want to do Whole 30? Do I want to do a complete Paleo for 40 days, no cheats? Do I want to cleanse? Do I want to do a complete 30-day Isagenix plan? Your thoughts? Once I get on my kick, I will stay there. It is about this time every year, in which I fall off the nutrition wagon and must find friends to help me get on track to keep me accountable for about 30 days. I’m good to go until about November.

YOU… I am calling you out.   Who’s with me? Food plans, recipes, exercise, 30 (or 40) days of “On the Move with Mitzi”. Weigh, Measure, Lose, Accountability…

What does this entail? I don’t really know. Let’s figure it out as we go. I’ll get start date and rules together. I then will go LIVE on expectation and how this will work.

All you have to do is commit. If I can detox, so can you.

Why not do it with those that want / need the change?

Our results are far greater if we work together.

STRONG COMMUNITY

GAME TIME – Mitzi

 

STRONG PRESENCE

“You Only Get One Chance to Make a First Impression”. Will Rogers

That is undoubtedly one of the truest quotes ever.

This weekend I had the biggest challenge of this that I’ve had in a while.

I have preached it more times that I’d like to share. Hold your head high, shoulders back, eyes up, own the room, positive energy, smile, be known you are there by your sheer presence, these are essential to looking STRONG and working a space that you would rather crawl in a hole and die.

Look back on the last time you approached a scenario that you were uncomfortable with. How did you attack it? Would you have done it differently?

I, honestly, think I did this pretty well until Friday. I received a phone call from a friend of mine informing me that I had done well enough in the Rodan & Fields business to attend a mini retreat in Gulf Shores this past weekend.

My initial thought was NO. I’m not driving 6 hours Friday, stay 2 quick nights, drive home 6 hours Sunday… WITH WOMEN I DO NOT KNOW… Nope, that’s not happening. And then, I thought why not? You can step out of your box for 3 days, as you encourage others to do, and just go, just go. So, I text Marlo with a great big I’M IN. WTH, did I just do? No turning back now, this girl is going.

Last minute packing Friday at noon, hoping I would come down with the flu, I loaded my truck and out the drive way I went. 6 hours of traffic, time and me, maybe I needed that part more than I thought I did. Around 6:45, I get a text from Marlo and find out she is behind me getting to this retreat and I will get there before her… Problem solved, I would sit in the parking lot and wait for her. I don’t know these people. My attitude is plummeting quickly. I can’t do this. Calling Bruce, I’m like, if I need an out I need you to tell me one of the kids has the flu. I wanted to vomit.

I drive up to San Carlos Condo’s in Gulf Shores. Just get out Mitzi. Apparently, Marlo has called these other ladies and told them I was there. Guess who gets a greeting in the parking lot from people she doesn’t know?   ME!   Well damn it…

Introductions. This is your room. Get comfy. Grab your computer and a cocktail (THANK GOD) and we will head over to the other condo with the rest of us. Oh Goody, I can’t wait. “The rest of US”. I wasn’t US. Who is US? Where did US come from? You talk about Mitzi (yeah me) feeling out the loop. I was on the verge of tears.

I walk in to a condo full of 8 beautiful women giggling, sharing thoughts, probably on their 3rd cocktail, and then there is me. “Hi, I’m Mitzi, is there a wifi password.” How exciting is that? I am now fidgeting, getting out my computer, trying to do what they are doing, pour a glass of wine and my level of anxiety is now out the roof.

AND THEN… as I am sitting at the bar with my back to the crowd, someone asks “do you say the F bomb or do you get offended if someone says it?” OMG… HERE IS MY REDEMPTION MOMENT!

I simply place my hands on the side of my computer, turn slowly to face the table and say “My anxiety level is F’ing on over drive. I just walked in a F’ing condo that I don’t know any of you. I have F’ing cry in my throat. Yes, I drop the F bomb.” And they were like, “I love you”.   I could have said anything at that moment, so why not say the truth.

This past weekend was incredible. New friends, new business opportunities, new outlook, and a first impression that will last. I wouldn’t change anything that led up to this. I will change my perspective on if I get another opportunity to be in the same predicament. I will hold myself with more confidence and self-presence than I did on that Friday night.

I say to you…

  • step out of your box.
  • Do something you would never do, basically that scares the hell out of you.
  • Take chances.
  • Shine in all your glory.
  • Be thankful for opportunities to meet like-minded people
  • Be your best self
  • JUMP

I became US this weekend. And US became STRONGer.

Mitzi

 

 

Macros – No, she isn’t – Yes, she is.

Macros – No, she isn’t – Yes, she is.

Why am I? Because someone asked me to write about my thoughts on it. You ask, you receive.

Diet and exercise – You don’t hear about one without hearing about the other. In all honesty, diet wins every time. You are what you eat. Your body is a representation of what you put in it. While the amount you eat will always impact your ability to lose or gain muscle, not all calories are created equal. You must look beyond calorie counting to achieve your optimal benefit of your weight loss (if that is what you are going for).

What’s a macro? Macro is short for macronutrient not to be confused with micronutrient. Your macros are the exact amounts of carbohydrates, proteins and fats you consume in your day. Micro is your daily vitamins and minerals. And then there are those empty calories like in alcohol.

Let’s go back to 6th grade Science, maybe 2nd grade Science these days.

Protein – You get this from animal and ocean sources, protein bars, powders, shakes, eggs (Yes, even the yolks are healthy!), and such. You are bombarded about more protein, more protein. Why? How much? This is where you gain your muscle and prevent muscle loss. It also controls your hunger (you thought carbs did), keeps you fueled (you thought carbs did), and helps burn calories (you thought carbs did).   Depending on how much you need depends on your goals.

Fats – Good, bad and ugly. How good is good and how bad is bad? You need fat to absorb vitamins and minerals, regulate hormones, etc. The problem is it’s more calorically dense than the other macros so it’s easy to eat in excess and many of us consume fats in the wrong way. Some of the best ways to incorporate these are with nuts, nut butters, avocados, meat, olive oil, or coconut oil. How much will depend on your goals as with protein.

Carbs – These complete your triangle. They are stored and used for essential energy. You know the drill, fruits, veggies, grains, processed foods, drinks, and anything that you crave. Again, how much? Same as above, it depends,

Macros VS Calories

All calories come from macros

1 gram of protein = 4 calories

1 gram of carbs = 4 calories

1 gram of fat = 9 calories

1 gram of alcohol = 7 calories

Are you with me? We remember this from elementary school.

Grab a food scale – You’ll need this on your journey. This little gadget will WOW you of how much you over eat or under eat. Your serving size is about to make you super mindful.

How to calculate how much your body needs of each? There are tons of websites that can help you with that or find an incredibly knowledgeable individual that can sit with you and explain it to fit your needs.

Finding a coach can also help you better assess changes as they need to be made, as a nutritional protocol should constantly evolve.

How to hold yourself accountable? The apps on your phone are right at your fingertips. Do you remember when you were counting calories before a smart phone and you were like please nobody clear my calculator today, don’t touch my adding machine, or my legal pad is my life. Now, it is all in your hands all day long. All you have to do is enter your info.

The expert that I called upon was Jessica Durando. She is a nutrition coach through iN3 Nutrition. She is incredibly reputable and knows her shit. There were many questions I had regarding exercise along with macros. Here is what she had to say “Whenever I make a macro prescription, it’s based off a total calorie amount, and those calories are then appropriately distributed across your macros. The numbers are based on a number of factors, including goals, diet history, exercise modality, and current nutritional intake. I don’t always give a calorie goal, because some people freak out when they are over or under. Instead we focus on hitting your macro goals, which will allow you to be in the caloric range that’s best set for you. While I take exercise regimen into account, I don’t have them deduct or add calories based on training days vs rest days, unless they participate in a training modality where that may be appropriate (such as body building). We are looking to create a consistent intake across the board that accounts for your exercise regimen, and we assess for changes based on the number of biofeedback markers including energy, hunger response, sleep, hormones, mood and weight fluctuations. If I have someone on a prescription and we find it’s not enough food or too much food based on their biofeedback, we can always adjust accordingly. That’s why I do coaching – a nutritional plan should always be changing and individualized so it’s important to adjust as needed. It’s all relative to the person.”

Her email is jessica@in3nutrition.com

Check her out on Facebook and Instagram.

I will be the first say, I am not an expert, she is. I understand the system, but I have not totally gone to counting macros. I’m definitely leaning for sure. I have seen tremendous results and balance with it through others. If you are ready to commit, Jessica is your girl.

I hope this gives you a little more explanation of what it is and how it works. If I don’t have the answers, I promise to lead you in the right direction.

Stay Strong – Mitzi

 

 

2018

Do you ever wonder, where do I go from here?

In 2017, I launched STRONG. I did not have a clue as to how well it would be received, how it would inspire, how it would encourage a stranger, how it would grow, and how over 12 months it is such a huge part of my life.

To all of you, I say THANK YOU.

Welcome to STRONG 2018. We are still alive and have lots of plans for the new year. More challenges, more opportunities, more visibility, more power, and more strength are coming your way. Am I nervous? Of course, I am. When Holly uses words like YouTube Channel, pod cast, books… I’m like “OH SHIT” but “LET’s DO IT” in the same sentence. I’m ready to walk through doors that the good Lord opens for me. He has yet to lead me wrong. I just trust.

I am here for you. I do this because I love it. As many of you know, half ass is not my style. It’s all or nothing. There are days I am lazier than others, that my motivation lacks, that my courage is lost, that my give-a-damn flies away… I am human. I am not broken. I always find my way back.

2018 Goals…

My thoughts to you are…

  • Set them, pursue them, don’t let it just be a thought, fight for it.
  • Place a value on your goals. You must value your gifts, your time and yourself. When you make a decision, you stick to it. Who will you become? What will you give? How will you do it?
  • Don’t allow others to steal your show. If you want it, take it. If you think it, do it. If you envision it, bring it to life. If you care about it, show people. If you want to change, choose it. If you believe in it, achieve it. If you don’t, someone else will.

Cheers to a new year with new beginnings… and remember, Dreams Do Come True.

STRONG – Mitzi

THIS Girl vs THAT Girl

Two completely different personalities in these pictures. Some (many) never get to see these 2 collide.

The Trainer – She programs to each as an individual. She modifies for injuries. She is your biggest cheerleader and she holds you accountable. She finishes that last set with you when you don’t think you can. She cares. She is more than your trainer. She is your friend. She treats everyone equal.

The Athlete – This girl… Some like her, some hate her. She curses a lot. She pushes herself to tears. She competes against herself. Sometimes, she makes a mess. Those wonderful 11:00 friends (Matt, Erica, Lindsey, Kevin, Jeff) are her rocks. She will not give up or allow her best to be good enough that day. She wants to be just another member, treated like everyone else. She is not the boss here but the student.   She walks in, does what she must do, and then leaves. She doesn’t stay long (anywhere actually). It is her playground, her classroom, her bubble, her strength…

Why do these 2 never meet?

I do not play where I work. There are seldom moments that I take my jacket off at work and workout there. Most people at my gym think I’m just a runner. They see me on the treadmill or outside trying to get a satellite signal on my watch. It’s my professional playground. When I work out at CrossFit Alexandria, it is my peace. I’m not in charge. I’m there to learn, to better myself, and to be like everyone else. I am in a complete different world and I like it.

Going in to the New Year, as you are choosing gyms for those New Years Resolution, make sure you are comfortable and trusting in your instructors or trainers. Find what and who moves you.

We have all had them, those instructors, coaches, or personal trainers, that we are so eager to get to class or the gym to get that great intense workout. Then there are those instructors, coaches or personal trainers that we would rather be chained up than attend that class or workout session. It happens to the best of us. It happens at every gym. People just have their preferences. It is not right or wrong. Personality conflicts are everywhere. I get it. Some people can’t handle my training techniques either, but I’m cool with it and it doesn’t hurt my feelings (anymore).

But what do you do when you’re just not compatible with the instructor? Not go? YOU BETTER GO! Go do something, no one is making you take the class, but don’t sacrifice a workout because of this. It’s called, find something else to do that day. I have literally seen people come to the gym, not like the instructor and then leave. I’ve done it too. You made an effort to go to the gym to leave. Seriously, go get on the treadmill. I simply did the workout at the gym I work at.

As a coach, I treat my clients like family. They give me 100% and I promise to do the same for them. One client recently asked, “how do you program that you take us right to the edge of the cliff but you don’t let us fall?’ It is simple. I learn my clients. I push accordingly and I expect no less than their potential on that day. I push limits. I take chances. I create. I respond. I motivate. I modify. I coach.

Here’s a shocker to some, I am a coach, but I have a coach. Everyone needs a coach, even the best in the business.

My coach pushes me to be better than I was when I walked in. I take his screaming, yelling, high fives, sarcasm, wit, and incredible sense of encouragement to heart. He sees my potential and never allows me to strive for less. There are no boundaries that I cannot exceed in my fitness opportunity. What makes him this way? He makes everyone feel like a champ in their own way.

I have also had coaches in my life that have never had a positive thing to say to me during a class. Even to the point that they holler for the person right next to me, but never acknowledge me. This sounds extremely childish, but as a coach myself, it is Coaching 101 at its best. You never disregard anyone in your class. Coaching is not learned, you have it or you don’t. It is what I like to call a gift.   Yes, there are instructors that I do not participate with either. It’s called a choice.

“Find a coach that makes you feel on the inside, how you want to look on the outside.”

 

Here are a few tips on finding that perfect coach.

 

A Good Coach:

Focuses on your needs

Assesses your goals

Listens to you

Makes changes when necessary

Is not afraid to fix your form or change the program accordingly when it’s not working

Tells you the truth

Leads you down a path of results

Encourages you

Challenges you

Pisses you off

Makes you be your best self

Becomes family

Pushes your limits

Works out with you

Never allows you to quit

Teaches not criticizes

Creates an atmosphere that is comfortable for you

Earns your trust and respect

Doesn’t accept excuses

And when necessary has a cup of coffee with you or takes you on a walk because some days you just need to get things off your chest.

SHE ALWAYS MAKES YOU FEEL STRONG!

Mitzi

 

Healthy Restaurant Options

I think I may have sent this out once before, but I have been asked to repost this and revise it a little.

“What do I eat at a restaurant?”

“I don’t know how to choose healthy options.”

“The menu is too big.”

“I’m on Whole 30 HELP.”

I put together a list of restaurants and what is “paleo/healthy/W30” friendly options for you guys.

There are some chain restaurants, but most are local hot spots in Central Louisiana. I have found that local owners are very open to changing their menu to please their customers.

Chain Restaurants:

Outback: Steak (no butter) / sweet potato; fish (no sauce) steamed broccoli

Sombreros: naked fajitas (just grill the meat and veggies no butter or oil) the Salsa and guacamole are both compliant

Texas Road House: Steak (no butter); sweet potato; steamed broccoli; salad with oil and vinegar

Moe’s / Izzo’s / Chipotle: The Bowl (no rice / no beans) veggies and chicken or steak. (ask if they have sugar in salsa)

Jimmy Johns: Lettuce wrap

Most restaurants with fish or steak can accommodate steak and fish as compliant.

If worse comes to worse just tell them you are allergic to gluten, soy and dairy…

Local Hot Spots:

Spirits: Ask for the “healthy menu”. I made it. I’m proud of it. It works and its fantastic.

Eddies: Sweet potato or white potato with beef or chicken

Outlaws: Sweet potato or white potato with lean beef or chicken. I am working with them in the next upcoming months to have a complete healthy menu option. Stay tuned.

Good People Kitchen: Kate has a case full of options and they’re labeled. You cannot go wrong.

Khans: Put your veggies / meat in the bowl (no rice or noodles) and bring your own Coconut Aminos for sauce and you are set.

Verona’s: Lamb and broccoli

3 Potato More: The Griller add chicken (no butter or cheese)

Embers: There are W30 items listed on the menu

Saki Sushi: Rolls with no rice and no sauce

Mandarin: Rolls with no rice and no sauce; any entrée can be steamed (just ask)

And… all of you Mi Tierra fans… They are moving a location to Alexandria and have asked me to help with a healthy menu. I am very honored and excited about this.

I hope this is beneficial to you. If ever you get in bind, please PM me and I can help you out of your panic attack. There is ALWAYS an option. You don’t have to cheat.

Strong Menu Items – Mitzi

 

 

CHEESE

Why not cheese?

This is the question.

Yikes… So many mixed emotions on this. Agree or disagree. I’m just going to answer that question based on what I know. Dairy products (milk from cows or goats) help little baby calves grow fast. Breast milk is what we humans feed our babies for the first few months, year(s), decades in some cases. I mean to each his own in this case.

Lactose can produce inflammation within your body which can lead to obesity, diabetes, an increase in autoimmune diseases like rheumatoid arthritis. It’s also full of sodium.

Cheese is addictive. You tend to consume too much as a time, every time. There is proof of this. It’s all about the source of casein and how it breaks down into casomorphins in your gut. I just lost you. I get it. Look it up. I’m not here to bore you.

Is it BAD for you? Yes and no. Should it be consumed in moderation?   Yes.

You don’t know if it affects you unless you give it up. True story.

It’s all fun and games until you ask someone to give up cheese. You become a punching bag.

I love cheese and yes, I still eat it every now and then. I don’t make casseroles with it or pizza or really anything. BUUUUUUTTT… I have found a new cheese sauce that is completely paleo.   It is from www.thehoneststand.com. Tonight, I made chicken spaghetti with the cheddar dip. You know the kind that your mom uses to make with Velveeta and rotel.

When you purchase Velveeta from the shelf and not in the fridge, does that trigger your thoughts of it can’t be real cheese? Food for thought there, you’re welcome.

This cheese sauces ingredients include water potatoes, cashews, carrots, onions, vinegar, sea salt, garlic powder.

This is what I used:

Spaghetti squash; The Honest Stand Cheddar; 2 rotisserie chickens; 1 can Rotel

Bake your squash

Debone your chickens

Mix rotel and cheese

Place all ingredient in 9×11 baking dish

Bake at 350 for 45 minute and an hour

Bring healthy cheese back to your entrees.

Strong – Mitzi

STRONG TRADITIONS

Traditions:

So many old and new…

I love hearing about how families stay the same and how they change through the years.

For my family, it was a long-lived tradition to potluck at the RV at Touchdown Village 3 (near Tiger Stadium) on Thanksgiving Day. My dad and step – mom cooked, everyone brought a little something extra, the kids road bikes, and we ate, drank and watched football all day.   Friday morning, we would begin again with t he tailgating before the LSU – Arkansas game. Those were great memories. As you Tigah Fans know, that tradition was cancelled not because of us.

Last year (2016), a dear friend of mine, Mimi, decided to begin a “Friendsgiving” tradition. Just simple, beautiful, kind, intimate, thankful and lots of fellowship and friendship enjoying the company of celebrating one another. I have attached pictures of this incredible evening.

A fun, less formal (new for me) tradition that I was invited to the night before Thanksgiving last year was FRY FEST at The Peaches House. Tom and Jennifer and their family are so inviting. They asked my family to join in this creative event.

They set out fryers and it is a contest to see who can fry the most inventive food. I brought pecan pie balls last year. The winner was a fried piece of tequila soaked pound cake. I’ll post pics of this year’s entrees on Friday.

Thanksgiving Day – I begin my morning with a “friends and family” style Bootcamp, usually held at a high school track. What a blessing it is to have health and friends to share it with.

There is a Turkey Trot 5K held at a local church a little later in the morning as well. I come home after Bootcamp, grab Elli, my daughter, and the newspaper to check out “Black Friday” goodies, and then we go watch and cheer on the runners as they head to the finish line. Don’t forget the Macy’s Thanksgiving Day Parade, load the car and then off to Bayou Rapides to celebrate how thankful we are for family.

My wish for you during this week is that you find peace, kindness, love, joy, good deals, a full belly, and something (lots) to be thankful for.

To each and every one of you reading this, I am THANKFUL for you.

Strong – Mitzi