Meredith Butulis

Author: Meredith

  • 3 Holiday Lifestyle Coaching Tips for Personal Trainers & Nutrition Coaches

    3 Holiday Lifestyle Coaching Tips for Personal Trainers & Nutrition Coaches

    Instead of getting upset or issuing diets and exercise as punishment, here a 3 tips to help your fitness, nutrition, and lifestyle clients enjoy the holidays in healthy ways.

    Tip #1: Give your clients permission to adjust the goal time frame

    While we all want to have our treats and see our goals too, it simply doesn’t work this way.

    Help your clients visualize the relationship of their choices to their outcomes. Every 3500 extra calories = 1 pound. Help them plan for extra treats and time away from the gym, then show them on the calendar, how this alters the anticipated goal achievement date.

    For example, if your client plans on having 4 giant holiday meals, that may amount to 3500 extra calories in a week. If they also plan on taking a week away from workouts, and their average workout burns 600 calories, this may be another 3500 calories. Putting these together, that is a 2 lb weight increase in the 1 week away from the fitness and nutrition plan.

    If your client’s plan is set for 0.5 lbs of weight loss per week, and the client plans to return to their normal plan after the holiday week, move the goal achievement date out 1 month. This visualization helps you and your client both agree on realistic goals and coaching plans.

    Tip #2: Focus on addition instead of subtractions

    Most clients want to enjoy their favorite traditions and foods over the holidays. Instead of trying to limit options, focus on adding more foods and beverages.

    Here’s an example of how to coach your clients to build their dinner plate:  

    • First, put a double serving of veggies on the plate.
    • Second, put the proteins on the plate.
    • Third, if you have a tasty high sugar treat or alcohol planned with the meal, reserve only 1 -2 tablespoons worth of space for carbs like mashed potatoes or stuffing.
    • When it comes to dressings, put dressing in a small side cup. Dip the fork in the dressing, then put the food on the fork. This will offer flavor without overdoing it.

    During desert time, insist on serving yourself! Take one napkin or small plate, enjoying a single serving that fits without piling high. When the meal is over, encourage someone else to take the desert home!

    If alcohol is part of the plan, encourage your client to drink 16 oz of water before the first drink, and again before he/she earns his/her second alcoholic beverage.

    Tip #3: Help your clients own their locus of control

    Many clients will say “I have to . . .” “My family expects me to . . .” “It would be rude if I didn’t . . .” They shift their locus of control regarding food and exercise onto another person.

    Help your clients retain their locus of control by teaching them about mindset. Help your clients make a list of locus of control shifting phrases that they often use. Have them actually write their phrases out on a piece of paper. Ask your clients to replace these phrases with “I am so lucky that I have the option to . . .”

    Every time your client catches him/herself saying or thinking a locus of control shifting phrase, ask your client to rephrase the thought as “I am so lucky that I have the option to . . .” Then it is up to your client to select the behavior that aligns with their realistic fitness goal achievement time frame.

    Summary

    Instead of post-holiday frustration, incorporate these 3 tips right now to help your clients plan ahead. Empowering them with tools and mutual understanding sets the stage for the New Year’s fitness & lifestyle success!

  • Top 5 Coaching Mistakes in Fitness Coaching

    Top 5 Coaching Mistakes in Fitness Coaching

    Giving advice instead of asking thoughtful questions

    Problem: Clients ask me for health and fitness advice daily. While well intentioned advice, like “add 2000 steps per week,” often follows, it seldom leads to action or results. Either the advice didn’t fit the person’s lifestyle and current time priorities, or the advice was only one small part of all the actions that the client would need to take to achieve the goal they envision.

    Try instead: Instead of automatically sharing an answer that works for some people some of the time, try asking questions about the client’s vision, outcome, and current habits. Use an inquiry-based series of questions to move from the vision, to outlining action steps, to selecting ONE small change to begin with consistently.

    Talking at someone instead of having a mutual conversation

    Problem: Fitness professionals that have had many coaches, mentors, and wonderful educators often love to share and help. This leads to too much information flow for the receiver to take in. Smiling and nodding follows, but the recipient doesn’t act on all of the great pearls of health and wellness wisdom.

    Try instead:  Focus on listening first. Ask a question to understand the other person’s starting point. Then ask strategic questions to see what the client thinks the next action step would be. Finally, ask the client to pick one action step they can take today. Then, set an accountability plan to that step.

    Trying to accomplish too many things in too short of time

    Problem: The Internet-focused era is here, and this has made people think they can have instant results, or results by taking an action only once, or not at all. For example, a client asked me why his flexibility wasn’t improving. I asked him how many days he practiced stretching. He responded “do you mean this year?” “Sure,” I responded. “Maybe once,” was his response. I could see the perplexity melt from his expression as he realized “maybe once,” and the result he was asking about were inconsistent.

    Try instead: Only allow your client to pick ONE change. Once your client has been at least 80% consistent with that one change in the past month, then allow your client permission for additional changes.

    Telling instead of coaching

    Problem: Have clients ever asked you how to do something? You tell them how to do it, but find yourself met with only resistance, excuses, and lack of action? The challenge lies in that you provided the “how.” We all have our own unique ways of accomplishing tasks and goals. Clients are not completely identical to you, and they will have their own ways that work with their lifestyles too.

    Try instead: Help your client understand the “what,” and ask them for their ideas on the “how.” If their “how,” is inconstant with what they are trying to accomplish, bring the discrepancy to light and see if they can come up with alternative steps and processes. If the client generates the “how,” success is more likely.

    Being a cheerleader instead of a coach

    The problem: We want our clients to succeed. As very caring professionals, we often want our client to achieve his/her goals more than the client wants if for him/herself. This leads to our own professional frustrations and even career burnout.

    Try instead: Ask your client how important his/her goal is on a scale of 1-10. For each behavior change your client wishes to enact to move toward the goal, ask your client their willingness to make that change each day on a scale of 1-10. Match your clients effort and rating with your level of cheering for them. In this way, you are truly helping to meet your client where he/she is at.

    Summary

    Use these common mistakes to audit your own coaching practices. We are all in the practice of continually developing new awareness and refining our skills. These self-audits keep your coaching fresh and interesting, as well as allowing you to resonate with more audiences at deeper levels.

    Ready for the next step? Join one of the Fitness Comeback Coaching Certification cohorts. The online certification is worth fitness certification 16 CEUs to help you renew current certifications. It is also appropriate for those with degrees related to health/wellness looking to earn their first certification. Learn more here.

  • How to oust the midnight munchies

    How to oust the midnight munchies

    It is not a lack of willpower! This is the top nutrition question I’ve received this week. Let’s dive into how you can inventory your own sources of the craving, and how to squish it. 


    Common cause 1: Stress eating

    The world is a stressful place right now, with lots of uncertainties and new dynamics. This makes our brains run on over-time. Brains use glucose (carbohydrate) as fuel.

    Take inventory of not only when you are craving high-sugar or salt carbs, but why. If you find it is stress-eating instead of actual hunger, when the craving arises, name it as a coping mechanism, then go do a different activity like walking or brushing your teeth. 

    Common cause 2: Lack of protein, good fats, or nutrients throughout your day

    If your “new normal,” schedule is a lack of a schedule, your eating habits might have changed. Many people are skipping meals, which will leave you ravenously grabbing sugars in the evening. Try to eat a little protein, good fat, and veggies/fruits, every 3-4 hours throughout your day. 

    Good fats are commonly misunderstood. Examples of great sources are olives, flax, chia, nuts, coconut, and avocado.  This is different than the fats found in most baked goods. 

    Common cause 3: Breakfast, or lack of

    Whatever you ask your body to accept first thing in the morning, and last thing at night, is what it will remember.

    Start your day off with a breakfast that includes protein, veggies/fruits, and a little good fat. Whole grain and complex starches are great too, but make sure they are low sugar and not replacing the other food groups. 

    What to grab for a night snack instead

    If you love sugar, try a few strawberries.

    If you love salt, try a rice cake or celery with a little nut butter on it. Foods higher in casein protein can also have evening benefits. Examples include cottage cheese or a casein-based protein powder blended into a shake with a handful of spinach. 

    What if I can’t kick the craving?

    It does take practice and consistency; go for 80% instead of perfection!

    Still can’t kick the craving? There could be more underlying, so consulting with a Registered Dietician would be the next step. 

  • How to pick a fitness certification

    How to pick a fitness certification

    With so many fitness certifications available, how do you choose? Let’s dive into the factors that can clarify your next steps.

    #1 Define your why in 1-2 sentences.

    The answer might sound like “I’m very passionate about fitness, and I really need more in-depth knowledge so I can move into helping clients see more predictable weight loss achievements.“

    Now, let’s build your “why.”

    Why are you interested in a fitness certification?

    While the “why” question is simplistic on the surface, it can be so overwhelming to answer. We want to get to your real emotional driver. What is really driving you to the point that you know you have to pursue one or more fitness industry certifications?

    Here are some examples that my Fitness Comeback Coaching Certification students have shared:

    You have hit the ceiling of corporate career burnout. You are struggling to find your energy for work, life, and really everything. Your journey has brought you to realize that fitness and a healthy lifestyle are restoring your energy. Now you want to help others. You realize the complexities of the human body, successful coaching, program design, and nutrition. You know that you need help developing the systems to progress clients beyond superficial workouts to achieving their own success.

    Maybe you haven’t been in the corporate world; perhaps this is your first career instead. You have an unquenchable passion for everything health and fitness. Friends and family keep asking you for nutrition and fitness advice. You share what you do, but you are curious on how to help a more diverse population or help your friends and family overcome more of their struggles in their fitness journeys. You don’t really want to go back to school for a 2-4 year degree though.

    Maybe you already have a degree in Exercise Science, but struggle with practical application. You find yourself trying to find exercises and nutrition plans on social media, but you are just copying. You are frustrated that your plans aren’t delivering client results beyond the first few weeks, and you are wasting hours every day trying to cut and paste superficial solutions together.

    Fitness certifications are not only for new fitness professionals. As a seasoned fitness professional, you are starting to notice gaps in your services. You keep hitting roadblocks in particular areas, and you know you could be a better trainer, coach, or motivator. You can start naming the gaps.

    Gaps sound like:

    “My clients lose weight, but they always hit a plateau at the last 10 lbs. What are other trainers doing differently?”

    “My clients always sign up for the 30 day trial, but never convert to the full coaching program. Why?”

    “Why do I feel amazing when I go to Jane’s fitness class, but yet I can’t seem to deliver the same kind of energizing experience?”


    #2 What type of learner are you today?

    Realize you may be a very different learner today than you were in high school or with a previous degree. Even if you prefer hands on learning, your other life responsibilities might require more alternative on-demand flexible solutions today. 


    If you can pace yourself in a week-by-week curriculum that offers videos, asynchronous discussions, and assignment feedback, online learning may offer you a solution. This is often the best value option.

    If you have industry experience, are looking to fill a specific gap, and you learn mostly by reading, buying a certification textbook then taking the exam can be a very cost-effective option.

    If you know you only learn by hands on performance, but not video and interactive written discussion, then a more traditional environment might be appropriate. Since there is live instructor interaction, this is often requires the highest monetary investment.

    The learning style may be more of a driving factor than your “why,” as you must pick a style in which you are capable of learning what you set out to learn.

    #3 If you are pursuing an online certification, how does the program help you build a greater network?

    It’s not what you know, it’s who you know, and having a personal learning network in today’s rapidly changing environment has become paramount.

    Ask about the instructors, their field work, and how long they’ve been been teaching and in the industry. They are your first points of networking contact. 

    If their background is the level of robustness you are hoping for, find out how much contact you get with the instructors. Some courses are completely hands off — you never interact with the instructor at all! Other courses may offer instructor contact or interaction for additional premium fees. Sometimes those fees cover support for a limited period of time, and others offer lifelong support — even after you’ve completed the certification.


    If you are new to your community, ask the instructor if they can help you engage with service learning, job shadowing, informational interviewing, or hands on internships in your own community. A student status and guided instructor check ins can really help you break into your community with purpose, often accelerating your learning and business by several years.

    #4 Ask about the instructor and course style

    Ever sit through a boring lecture to come away having learned nothing? Ever read a textbook that is full of theory but no application?

    Health and fitness are interactional dynamic fields. While you need the science to succeed in delivering predictable results for clients, success relies on your ability to coach. You need to translate the science into short meaningful, step-by-step actions that your clients perform.

    Ask how the course is structured. Ask to see a sample of the text, lectures, worksheets, or other elements. As you review the sample, do you discover “aha” moments that you could use for your self development or apply for your clients immediately?

    #5 Ask about continuing education credits

    If you already have one or more fitness certifications, you need continuing education credits to renew those certifications. Ask if the course offers any credits that you can use to help renew your other certifications. Courses that offer continuing education credits can be a huge money saver, as you can learn new skills while also maintaining your certifications with a single investment.

    Now it is your turn! Follow these steps to decide which certification is right for you:

    1. What is your “why,” or what knowledge gap do you need to fill right now?
    2. How would you like to learn?
    3. How will the certification help you build your personal learning network?
    4. Does the instructor and/or course style bring you to new discoveries and practical applications immediately?

    If you are seeking a certification that:

    1. Levels up your movement, lifestyle, nutrition coaching, and program design
    2. Is online self-paced with instructor support to answer you questions each week
    3. Includes a life-long instructor and peer learning support network
    4. Includes ultra-practical video, worksheets, exercises, and a visual-learning based course text
    5. Includes 16 continuing education credits (16 contact hours)

    Then, the Fitness Comeback Coaching Certification is for you! Learn more and enroll now.

  • What your urine is trying to tell you

    What your urine is trying to tell you

    As the seasons change, it is hard to know if you are drinking enough water.

    “Drink half your weight in ounces,” is only a rough fitness guideline. Thirst is not an adequate indicator of dehydration. Headaches and fatigue can be signs off too little or too much hydration (and many other things). 

    If we can’t rely on how we are feeling to determine what enough water is, then what can we do? 

    1. Compare your urine output color to the chart below. 

    2. Remember the pH strips from science class? You can buy them on Amazon, or at many drug stores. Urine pH should be between 5-8 for most people. If your urine is trending on the < 6 range, it is acidic. Continued acidity leads to other health problems like decreased bone density. Start adding more green veggies and/or alkaline water to your daily diet. If the pattern persists for a few weeks, check with a medical provider. 

    3. If you are a “gallon-a-day” water drinker, you are likely low on electrolytes. This can cause headaches, brain fog, muscle cramps, and fatigue. Add a few sprinkles of salt to your water to re-balance your electrolytes. 

    Follow the above three steps to interpret what your urine is trying to tell you. Feel free to reach out as questions and discoveries come up!

  • Exercise is boring – how to find fitness motivation

    Exercise is boring – how to find fitness motivation

    We all experience staleness in our exercise enthusiasm, particularly if we are working out alone at home, or feeling stuck in a routine without progress. Our brains are wired to enjoy new things and PRs. Here are a few ways to move from boring to re-energized. 

    Embrace the new: New doesn’t have to be elaborate. Try making a new music playlist, working out in a new environment, following along with an unfamiliar workout style on YouTube, or buying a new exciting piece of workout clothing. See how you feel on the day you try something new. 

    Assess yourself: Pick an exercise for the month, such as squats, push ups, or crunches. Every Monday see how many reps you can get on this exercise to fatigue (with good form). Write it down. Each week, try to attain one more rep than your previous week. After a month, pick a new exercise for your next PR. 

    Be a beginner: Try an exercise format you have never tried before. If you lift weights, try barre. If you do yoga, try Zumba. If you run, try weights. See what experiences can be had as you explore new formats as a beginner. 

    Start the day with fitness: This doesn’t mean you need to workout in the morning. Simply roll out of bed and do 10 push ups (or wall push ups), and 10 crunches (or dead bugs), then go about your day. See what kind of energy and strength can be discovered if you continue this practice consistently for 30 days. Feel free to pick a new exercise each morning! 

    Exercise to wind down: Stretching is an often overlooked component of exercise. Pick 3 stretches to perform before bed each evening. See how your sleep efficiency, and energy the next morning change. 

    Need some inspiration?

    I’ve started a new YouTube channel to re-motivate your fitness, and I’m adding 1-2 new videos every week! Here are a few workouts to help re-inspire your workouts:

    15 minute total body kettlebell workout
    10 minute yoga flow
    No crunches 10 minute ab workout

    I’d love your input on what works, and suggestions for improvement too! I’m adding new workouts every week 🙂 Subscribe to the YouTube Fitness Comeback Channel, try a workout, and leave me a comment there on what you’d like to see next!

  • Top 5 fitness mistakes

    Top 5 fitness mistakes

    What do I wish a fitness professional told me earlier in my career? What mistakes did I make in fitness that I don’t want you to make? Sharing my top 5 experiences (and how to avoid them): 

    Mistake 1: Forcing full intensity workouts, even when tired. 
    Do instead: Decrease the intensity, while still honoring the time you have carved out for your workout. This might mean simply walking or stretching instead. 

    Mistake 2: Following a nutrition coach’s advice to take out foods without offering a replacement.
    Do instead: If you take foods out, ask what will replace them so you don’t feel ravenously hungry. 

    Mistake 3: Getting muscle cramps from not enough water. 
    Do instead: You generally need at least half your body weight in ounces as a starting point. For example, if you weigh 200 lbs, you need 100 oz of water or more each day. Find a water bottle and measure its ounces. Calculate how many times you need to refill it to get your minimum water for the day. 

    Mistake 4: Thinking that cardio and crunches would lead to 6 pack abs. 
    Do instead: Focus on minimally processed foods from each food group, and build up to heavy resistance training (unless you are a competitive endurance athlete). 

    Mistake 5: Doing the same types of workouts each day. 
    Do instead: The body needs variety to make progress in weight loss, toning, strength, or performance goals. While your month to month programs should follow a planned progression, your weekly workouts need variety. Be sure to include cardio, strength, and mobility work every week. 

    Need inspiration? Here’s my weekly split:

    • Monday: Legs
    • Tuesday: Chest/triceps
    • Wednesday: Legs
    • Thursday: Back/biceps
    • Friday: Barre or yoga
    • Saturday: Obstacle course racing
    • Sunday: off
       

    I hope that these mistakes and alternatives help you audit your fitness journey too. I love hearing from you, so please email or reach out on IG or Facebook with questions that I can help you with! 

  • Spring training travel workout

    Spring training travel workout

    The first phase of getting back to resistance training focuses on training your body to burn fat, boost your metabolism, and build your stamina. 

    Follow along with the 45-minute workout in the image below. Complete each exercise for 15 reps, resting 30 seconds between each exercise. Once you complete the list, rest two minutes, then repeat it again 2 more times. 

    Try to do the workout 2-3 days per week, allowing a rest day, cardio day, or mind-body exercise day in between. 

    Progress the workout by adding 2 reps to each exercise each week in April.

    Feel free to modify and add variations that fit your capabilities and time allotted to workout each day.
     
    Start here, then visit the Fitness Comeback YouTube channel for follow along workout videos as we start building this foundation to progress your goals.

  • Build strength with one band

    Build strength with one band

    We all know that progression helps minimize training plateaus. While adding reps is an easy way to progress muscle endurance, it will not build true muscle tone or strength. 

    Great news, you don’t have to buy more bands or dumbbells. You can build true strength and muscle tone with just one medium resistance band! 

    Instead of adding reps, build on the idea that Force = mass x acceleration. Mass, in this case, means load. The shorter the band, the more force it exerts. Acceleration can be altered by adding speed to your exercise. 

    Here are 3 ways you can build on this idea as your revamp your band home workout routine:

    1. Do 7’s: Do 7 reps at the top of the range, then choke up on the band to shorten it; then repeat 7 reps at the bottom of the range. Finally, finish with the entire range of motion for 7 reps. Now you have completed 21 reps. Repeat for 3-4 sets. 

    2. Do negatives: Negative means performing the lowering phase slowly. Take  5-10 seconds to slowly lower back down from the top of each lift. Challenge yourself to 10 reps for 3-4 sets. 

    3. Add speed: After you do either of the above variations, follow up with a speed set, performing 20-30 reps as fast as possible with control. 

    The above methods can be used with almost any of your favorite band exercises. Want to follow along with an upper body band workout? Grab your band and catch the video replay to follow along with a 15 minute upper body workout!

     

    Video of upper body band strength workout 

  • 5 ways to get off your strength training plateau

    5 ways to get off your strength training plateau

    Following a routine can be efficient and effective, but our joints wear down faster than our muscles when we continue with the same lifts for months on end. Try these variations to keep your joints healthy and move past workout plateaus.

    1. 7s: Split the motion for each lift in half and then perform 7 reps in each half of the motion, followed by 7 reps through the full motion. If you are doing a biceps curl, for example, do the lower half for 7 reps, then the upper half of the motion for 7 reps, then the full motion for 7 reps. It is OK to change weights within the set.
    2. Drop sets: Within a set, when your muscles hit fatigue, decrease the weight and keep going to fatigue.
    3. Pause sets: When you hit fatigue within a set, pause for 3-5 seconds, then see if you can get a few more reps.
    4. Add a finisher: At the end of all of your sets for a given exercise, add a similar exercise at a lighter weight. Perform that exercise with speed until you reach fatigue. If you are performing barbell squats for 4 x 8, for example, finish all 4 sets, then do body weight squats quickly until you reach fatigue. Adding speed is another way to target muscle fibers responsible for maximal strength and power.
    5. Add isometrics: Isometrics increase strength without moving joints; this cuts back on joint and tendon inflammation from repetitive motion. After you finish all of your sets for an exercise, do an isometric version to fatigue. If you are doing push ups, for example, after your last set, lower half way down into the push up and hold to fatigue.

    Need inspiration? Check out all of the new free quick home workout videos on the Fitness Comeback YouTube channel. Comment on them so I know what kinds of videos you’d like to see next!

  • Sets, reps, rest, and weight . . .what’s the big deal?

    Sets, reps, rest, and weight . . .what’s the big deal?

    Is your workout leading to the results you want? 

    Many weight-based workouts offer the wonderful general health benefits of movement, but we don’t see real toning or strength results. 

    Here’s how to pick your sets, reps, and rest periods to get back on track.

    1. Pick a goal: muscle endurance, toning, or strength.

    2. Set your sets, reps, and rest period based on the chart below. (If you are an a cell phone, be sure to turn on your display images to see the chart). Rest periods are listed in seconds. 

    3. Set your weight. Each lift will likely use a different weight, as weights are heavier the further away from the body they get. For example, your side delt lift will often be lighter than your overhead shoulder press load. 

    You should feel muscle fatigue, but still be able to complete the last two reps with good form. If the last two reps are impossible, lighten the load on the next set. If they are easy, make the load slightly heavier on the next set. 

    Start here, then checkout all of the follow-along quick home workouts on the Fitness Comeback YouTube channel to progress toward your goals. 

  • How to unquit fitness

    How to unquit fitness

     

    Last week, the world recognized National Quitter’s Day. (Yes, there is research to show that most people do not continue new fitness resolutions for more than 20 days). If you’ve added to the statistics, here are 5 ways to re-motivate your fitness journey right now.

    1. Keep it small 

    Remember the tortoise and the hare? Small consistent activities add to sustainable health and fitness more than being a weekend warrior. Pick an activity to perform 15 minutes each day. It is OK to pick different activities for different days. Here are a few examples: 

    • Shoot hoops with the kids
    • Walk/Jog
    • Yoga
    • Upper body strength
    • Lower body strength
    • Total body circuit
    • Pilates
    • Barre
    • Reverse gym class: kids teach the adults

    2. Family team workout time

    Get out the February calendar! Every family member gets 3-4 scraps of paper. Each person writes down their favorite activity (one per piece of paper). Put them all in a hat and draw them out one-by-one. The first one drawn goes to Feb 1st, the 2nd one goes to Feb 2nd, etc. until you have a whole month of daily family activities in the planner. Have the family decide upon a reward for each week where all activities are completed. 

    3. Add novelty 

    Many brains are wired to continue activity only if it is fun or novel. Add something new to each workout. It could be an exercise, a new tune, a new workout location, new fitness equipment, or a piece of new fitness clothing. You don’t have to buy anything new though. For example, if you love the color green, perhaps you only let yourself wear your green tank top every 5th workout. Your brain will still perceive the reward, which helps fuel motivation.

    4. One is the limit

    Many people quit fitness because they try a complete lifestyle overhaul all at once. If you’ve quit working out, commit to a full 30-60 minute workout only one day per week. Put it in the planner, and then show up and honor your commitment! When you consistently conquer a small goal, your self confidence and motivation will begin to soar again (as will your fitness). Don’t move up to two days until you have shown up for yourself one day per week for 4 weeks in a row. 

    5. Record how you feel

    After your workout, take 1-2 minutes to journal (or phone audio or video record) how you feel. Each week, review what you wrote or recorded. See what you observe. 

    Need motivation? Follow along with these quick home workout You Tube videos to re-energize your fitness.

    Let’s have a wonderful new year together!