So excited to share that Emma Barnett invited me to the BBC studios in London today to talk about a recent study that says 70,000 deaths a year are caused by inactivity (if anyone has the original paper, I would love to read it).
Here is the recording of our chat.
So excited to share that Emma Barnett invited me to the BBC studios in London today to talk about a recent study that says 70,000 deaths a year are caused by inactivity (if anyone has the original paper, I would love to read it).
Here is the recording of our chat.
As you saw from my post earlier this month, I have had a reoccurring injury with my Achilles (yup, both of them) and have tried various therapies to get better. I have seen osteopaths, physiotherapists, sports rehabilitation specialists, and doctors and all of them have had different ideas on how to get better. With these appointments, I would usually see the specialist and then come back a few weeks later to check in. It was up to me to do my homework (strengthening exercises to sort out imbalances) or rest until my next appointment. I might not see the same person at each appointment, which would make it hard to have a continuity of care.
When I heard about Restore and Reform’s (R&R) concept, their program immediately appealed to me. R&R is a medically accredited retreat offered in the UK, Portugal, and France. Founded by Michelle Lewis and Lucy Nifontova, R&R offers three or six day programs while include reformer Pilates classes, soft tissue therapy, mat Pilates classes and physiotherapy assessments. The holidays can offer treatment themes based on your needs- such as back pain, recovery, post natal, and more.
In January, I was invited to their first retreat at Fair Oak Farm, just outside London. My primary interest was sorting out my Achilles. My injury wasn’t as severe one as some of the others who were recovering from back injuries or hip replacements. Former clients were at the retreat too and gave testimonials about how their week long experience in Portugal enabled them to touch their toes or sleep without pain. I had high hopes that the weekend retreat might provide some relief for me too.
With only three days at Fair Oak Farm, I was able to fit in a 60 minute soft tissue therapy, a 60 minute assessment with Michelle, and six mat classes. R&R offer their uniquely designed Stretch and Restore mat classes, which are used to educate clients on how they can continue to care for their bodies at home. Both classes were relaxing and small. With a maximum of nine people per class, each recipient received individual attention throughout the class. We learned about foam rolling, pressure points and stretching to release tension and stiffness.
During our weekend, Lucy’s mom prepared wonderful breakfast and lunches which clients would attend around their morning classes and sessions. Dinners were catered by and included free-flowing wine and amazing cheese. It was wonderful to enjoy a delicious meal with everyone around a large farm table. The conversation never dulled and I think if the retreat has been longer, we would have had even more time to connect. The week long programs have much more free time to spend with the others or relax on your own.
Fair Oak Farm offered a variety of accommodation, with many different outbuildings. I stayed in the Cow Shed, which has a large double bed and bath. It was also close to the farm house (which is where the kitchen and dining room are) and the Barn where the classes are held. The farm was so beautiful and quiet, and even has peacocks walking around. Michelle had her physiotherapy assessments in the Beauty Bar, Abi gave her soft tissue therapy treatments in the Cinema Barn, and Lucy lead Reformer Pilates classes in the Hay Barn with the doors wide open to allow in the fresh air and sunshine.
The three day weekend program is a little intense. In order to fit everything in, you have a mat-based class just before or after breakfast, then some free time before having a Reformer class. There is a window to eat lunch before having another mat class in the afternoon. Dinner was served around 7pm. Also included in there are soft tissue therapy appointments and physiotherapy assessment. I enjoyed the down time to nap, take a hot bath, read my book, work on my blog, and explore the farm.
Meeting with Michelle on Sunday for my physiotherapy assessment, she took me through a few different physical tests to look for imbalances, weaknesses, and possible causes for my Achilles inflammation. Before the retreat, she obtained my medical records from Function360 to see what they had observed in the past and what my current treatment regime was. Michelle also had feedback from Abi who gave me soft tissue therapy on Saturday. The R&R team share their notes on each client every evening during the retreat to make sure the team is aware of any symptoms that need extra attention and/or any improvements.
Although the retreat didn’t solve my Achilles issues, I did leave feeling stronger and stretched out. Having time to relax and switch off was exactly what I needed. Michelle sent notes back to Function360 about what R&R observed during my classes and treatments, as well as recommendations on further treatments I may need to treat my Achilles. In my particular case, both R&R and Function360 agreed on my condition and future treatment plans. For previous clients, the intense treatment for a week’s time allows R&R to tailor daily treatment plans to see significant improvements. This gives attendees hope and motivation to keep working hard after the retreat.
While I am very lucky not to have an injury that impacts my life on a daily basis, many of the clients R&R treat do. On the weekend of my retreat, several surgeons and nurses who have referred their own patients to the retreat spoke about the improvements made by their patients in the retreat’s short time frame compared to care given by the NHS and private insurance. The R&R team truly care about their clients and enjoy the challenge of getting their clients well enough to not need major corrective surgery.
If you have an injury that limits your movement or ability to live pain free, I highly recommend looking into R&R as an investment in your health and well-being. It is a way to receive a second opinion on your condition, a personalized rehabilitation program, and a time away from life to focus on your own health. If you want to give the weekend retreat a try, their 12-15th April retreat at Fair Oak Farm in East Sussex is now on offer from £550.
I grew up playing in the snow during the long winters of Upstate New York and downhill skiing on the weekends. It is one of the activities I truly love, and miss most since moving in London. With my extreme travel insurance for Ultra X Jordan, winter sports were covered. There was no way I was going to miss a chance to ski this year. I was lucky enough to go skiing in both Italy and Switzerland this year and am already making plans for the next season.
Now that I work with brands, I tend to notice more what people are wearing in the lines at the lift. This year, 99% of the people I saw were wearing helmets. Bike helmets are something I feeling strongly about, and I feel the same about ski and snowboard helmets. Think about how much time, effort, and money you put into your education. Think about how lucky you are to be able to go skiing and not limited in your ability to move. Wearing a helmet won’t 100% protect you from injury or death, but it can reduce the risk of impact and/or injury should you have an accident.
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| James giving me his best Blue Steel while putting on Carv 700 and G540 |
James and I tried out the Wed’ze Carv 700 with MIPS (thanks Decathlon!) ski/snowboard helmet during our recent trip to Switzerland. He has had his previous helmet since we lived in the USA and noticed that the polystyrene lining was starting to degrade. The Wed’ze Carv 700 seems to have universal fit, as it fit me and our friend, Jamie, too. All of our heads are different shapes, but the Carv 700 has a ratchet fitting that can adjust the tightness. My helmet is a POC Bug and I have had it since 2010. Although it doesn’t show any signs of wear and tear, it has been checked as hold luggage more times than I can count. I decided it couldn’t hurt to replace my helmet as well. I soon learned there are many helmets of various pricing and styles out there! Hopefully this post will help you decide which ski helmet is best for you.
When you go to purchase a helmet, there are a few features to consider: the fit, the ventilation, how to store it, and when to replace it. Hate to say that the color is the last thing to think about. Let’s break down each point.
Fit: This is the most crucial bit for obvious reasons. I asked Adam Summerfield, the SMITH UK brand manager at UltraSport, for advice on how to find the perfect helmet. Summerfield says:
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| How goggles attach to the back of Carv 700 |
Does it have MIPS (Multi-Directional Impact Protection System)? This is a feature that is now becoming more and more popular in both cycling and snow sport helmets. it works by separating the shell of the helmet and the liner by a low friction layer. In a crash, this allows the helmet to slide relative to the head reducing rotational force on the brain. The SMITH Mission and CARV 700 both have this feature.
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| SMITH Mission |
Another safety feature to look for is RECCO(R) search and rescue compatibility if you tend to be an advanced snow sport athlete. Rescuers will send out a signal that is reflected by the sensor in the helmet, such as after an avalanche. Of course, you need to check with the resort you are visiting to see if they use a RECCO(R) compatible system. The Wed’ze Carv 700 has this feature (although thankfully we didn’t have to try it out).
Ventilation: Personally, I am always cold and even wear a thin hat under my POC helmet. However, I can removed pieces of the lining if I start to overheat (but I never have). My husband, on the other hand, is always hot and prefers his ventilation fully open. Consider how your body temperature runs and where you are likely to be skiing when you make your selection. The Salomon Sight has a unique climate control system that includes 12 vents with six adjustable zone, an EPS4D internal airflow system, and quick drying fabric to help you regulate your body temperature while enjoying time on the slopes.
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| Salomon Sight helmet |
Ear covers: Bern makes a multi-purpose helmet that works for skiing, snowboard, cycling, skateboarding. Our friend, Jamie, has one. This is a good choice if you are limited on space to store things. However, it didn’t have any ear covers, so Jamie’s ears were cold this year at Verbier.
How to store it: Summerfield recommends trying to find somewhere dry and not in direct sunlight as the UV rays can break down the materials of a helmet over time. When travelling, try to avoid checking the helmet in the hold and instead carry the helmet with you (If you are on EasyJet, I am sure you have seen people wear their helmets on board to save checking a bag). Or you can invest in a hard case to protect your helmet when travelling or storing.
When to replace it: The most obvious time would be after a crash but every three to five years is a good idea too. As James has observed, the polystyrene will start to degrade. Storing the helmet in the proper climate (as mentioned above) and carrying it onto the plane (rather than checking) will help extend the life of your helmet too.
Hopefully, these tips will give you a few things to look out for the next time you have to invest in a snow sport helmet. Leave a comment below and let me know what make and model you have and why you choose it.
 |
Thanks to Decathlon for the gifted Carv 700 ski helmet and G540 goggles. All opinions are honest and our own.
I grew up playing in the snow during the long winters of Upstate New York and downhill skiing on the weekends. It is one of the activities I truly love, and miss most since moving in London. With my extreme travel insurance for Ultra X Jordan, winter sports were covered. There was no way I was going to miss a chance to ski this year. I was lucky enough to go skiing in both Italy and Switzerland this year and am already making plans for the next season.
Now that I work with brands, I tend to notice more what people are wearing in the lines at the lift. This year, 99% of the people I saw were wearing helmets. Bike helmets are something I feeling strongly about, and I feel the same about ski and snowboard helmets. Think about how much time, effort, and money you put into your education. Think about how lucky you are to be able to go skiing and not limited in your ability to move. Wearing a helmet won’t 100% protect you from injury or death, but it can reduce the risk of impact and/or injury should you have an accident.
|
| James giving me his best Blue Steel while putting on Carv 700 and G540 |
James and I tried out the Wed’ze Carv 700 with MIPS (thanks Decathlon!) ski/snowboard helmet during our recent trip to Switzerland. He has had his previous helmet since we lived in the USA and noticed that the polystyrene lining was starting to degrade. The Wed’ze Carv 700 seems to have universal fit, as it fit me and our friend, Jamie, too. All of our heads are different shapes, but the Carv 700 has a ratchet fitting that can adjust the tightness. My helmet is a POC Bug and I have had it since 2010. Although it doesn’t show any signs of wear and tear, it has been checked as hold luggage more times than I can count. I decided it couldn’t hurt to replace my helmet as well. I soon learned there are many helmets of various pricing and styles out there! Hopefully this post will help you decide which ski helmet is best for you.
When you go to purchase a helmet, there are a few features to consider: the fit, the ventilation, how to store it, and when to replace it. Hate to say that the color is the last thing to think about. Let’s break down each point.
Fit: This is the most crucial bit for obvious reasons. I asked Adam Summerfield, the SMITH UK brand manager at UltraSport, for advice on how to find the perfect helmet. Summerfield says:
Fit is the most important thing to consider (not color, sorry) as if the helmet doesn’t fit properly, your head will not be protected. Also check how your googles will fit on/with the helmet. You will need ventilation to prevent the googles from fogging up and, of course, it needs to be comfortable when you have them on. For example, James felt the Carv 700 pushed his goggles down his nose a little bit compared to his old helmet. His goggles, Wed’ze G540, were also new (and a different design than his old ones) so he might just need to get used to the change. The goggles didn’t fog up though, so that was a good indication that the goggles and helmet were the right fit.
|
| How goggles attach to the back of Carv 700 |
Does it have MIPS (Multi-Directional Impact Protection System)? This is a feature that is now becoming more and more popular in both cycling and snow sport helmets. it works by separating the shell of the helmet and the liner by a low friction layer. In a crash, this allows the helmet to slide relative to the head reducing rotational force on the brain. The SMITH Mission and CARV 700 both have this feature.
|
| SMITH Mission |
Another safety feature to look for is RECCO(R) search and rescue compatibility if you tend to be an advanced snow sport athlete. Rescuers will send out a signal that is reflected by the sensor in the helmet, such as after an avalanche. Of course, you need to check with the resort you are visiting to see if they use a RECCO(R) compatible system. The Wed’ze Carv 700 has this feature (although thankfully we didn’t have to try it out).
Ventilation: Personally, I am always cold and even wear a thin hat under my POC helmet. However, I can removed pieces of the lining if I start to overheat (but I never have). My husband, on the other hand, is always hot and prefers his ventilation fully open. Consider how your body temperature runs and where you are likely to be skiing when you make your selection. The Salomon Sight has a unique climate control system that includes 12 vents with six adjustable zone, an EPS4D internal airflow system, and quick drying fabric to help you regulate your body temperature while enjoying time on the slopes.
|
| Salomon Sight helmet |
Ear covers: Bern makes a multi-purpose helmet that works for skiing, snowboard, cycling, skateboarding. Our friend, Jamie, has one. This is a good choice if you are limited on space to store things. However, it didn’t have any ear covers, so Jamie’s ears were cold this year at Verbier.
How to store it: Summerfield recommends trying to find somewhere dry and not in direct sunlight as the UV rays can break down the materials of a helmet over time. When travelling, try to avoid checking the helmet in the hold and instead carry the helmet with you (If you are on EasyJet, I am sure you have seen people wear their helmets on board to save checking a bag). Or you can invest in a hard case to protect your helmet when travelling or storing.
When to replace it: The most obvious time would be after a crash but every three to five years is a good idea too. As James has observed, the polystyrene will start to degrade. Storing the helmet in the proper climate (as mentioned above) and carrying it onto the plane (rather than checking) will help extend the life of your helmet too.
Hopefully, these tips will give you a few things to look out for the next time you have to invest in a snow sport helmet. Leave a comment below and let me know what make and model you have and why you choose it.
|
Thanks to Decathlon for the gifted Carv 700 ski helmet and G540 goggles. All opinions are honest and our own.
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| Photo by Natasha Wynn |
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| Where I experience pain |
I am proud to say I have ran 10 marathons now, countless halves and 5Ks. Only in the last three years, have I started to train properly with speed work and strength training. I have been to see an osteopath, had sports massages, received acupuncture (even electro-acupuncture), physiotherapy, and pre-habiliation. During this time, I have definitely become faster (with a 5K PB in 2018 and half marathon PB in 2019) and fitter but still have Achilles discomfort on a daily basis. Most recently, I attended a reformer Pilates retreat where I met a hip and knee surgeon. He recommended shock wave therapy as the next treatment to try to improve my running ability and reduce my pain. My long-term goal is to run a Boston Marathon Qualifying time of 3:30 by 2021. My current PB is a 4:29 so I have a lot of work to do.
If you have any stories to share about Achilles injures, shock wave therapy, shoes to try, basically ANYTHING, please leave a comment below. I am eager to learn from others on how to overcome this.
Thanks to Complete Physio for the complimentary shock wave therapy. All opinions are honest and my own.
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| Photo by Natasha Wynn |
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| Where I experience pain |
I am proud to say I have ran 10 marathons now, countless halves and 5Ks. Only in the last three years, have I started to train properly with speed work and strength training. I have been to see an osteopath, had sports massages, received acupuncture (even electro-acupuncture), physiotherapy, and pre-habiliation. During this time, I have definitely become faster (with a 5K PB in 2018 and half marathon PB in 2019) and fitter but still have Achilles discomfort on a daily basis. Most recently, I attended a reformer Pilates retreat where I met a hip and knee surgeon. He recommended shock wave therapy as the next treatment to try to improve my running ability and reduce my pain. My long-term goal is to run a Boston Marathon Qualifying time of 3:30 by 2021. My current PB is a 4:29 so I have a lot of work to do.
If you have any stories to share about Achilles injures, shock wave therapy, shoes to try, basically ANYTHING, please leave a comment below. I am eager to learn from others on how to overcome this.
Thanks to Complete Physio for the complimentary shock wave therapy. All opinions are honest and my own.
Completing all six Abbott World Marathon Majors (WMM) has been my goal since 2016. I have been lucky enough to win ballot entries with Berlin and Chicago. For London, I obtained a charity place from Plantlife. With the WMM increasing in popularity, it is becoming harder and harder to win a place in a ballot and the fundraising targets are reflecting the demand. I decided to book a tour with 209 Events to run NYC in 2018 (which is why you are reading this). My last two races will be in Tokyo and Boston. My goal is to run Boston in 2021 but I have a lot of work to do before then!
Let’s focus on NYC Marathon though as the ballot results were released on Wednesday this week. Congrats to everyone who got it! You will soon read how much I enjoyed this race (even though I had to use the bathroom five times. So much for a Personal Best). It was a very short trip to the USA, less than a week, due to limited annual leave. My mom even convinced me to flight home to Rochester, NY for two days to see my family at the start of my run-cation. I then had to fly back to NYC to visit the race expo and catch up with friends before running 26.2 miles. Easy, right?
Here is the nitty gritty about the 2018 race. If you have any additional questions though, please a comment below and I will do my best to answer you. I will also be working on a short YouTube video of my trip too.
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| Finish line of shake out 5K which is also part of the official marathon course |
Entries and fees: For US residents the entry fee is $295 in 2019. For international runners, the cost goes up to $358. My tour with 209 event was about £1200, which included flights and entry but not accommodation. I stayed with a friend in Queens to save on expenses, which helped keep the trip affordable. The only downside was being very far away from the start line.
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| Runners waiting to get on the ferry to Staten Island |
Course and bogs: Course starts in Staten Island and runs through all 5 NYC boroughs (Staten Island, Brooklyn, Queens, The Bronx, Manhattan). The course is more hilly than other WMM races because there are many bridges. In fact, the start of the race, you climb the steepest bridge/hill.
At the start line, there were several areas for runners that split you by your wave. Each area had a bunch of toilets, a small shaded seating area, and bag drop. Even though there were lots of toilets, there were lots of runners so you had to wait in line. Out on the course, there were toilets every mile at the water stations. I stopped to use them 5 times. There was always loo roll and most of the time only a few people waiting (primarily runners but sometimes spectators).
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| One of the port-a-loo areas |
Location: All over the Big Apple. We started on Staten Island and finished in Central Park.
Atmosphere: Electric. The crowds lining the streets were amazing! So much cheering, an abundance of snacks, and my favorite part- pure elation when a spectator sees someone they know running past. I was lucky enough to have my friends from university at mile 16 waiting to give me a hug and cheer. Americans are not afraid to make some noise. In 2018, the sun was out but the temperature wasn’t too high, making it perfect running weather.
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| Another medal for my collection |
Race bling and goody bag: The medal was great. Goody bag had usual snacks and water. I can’t remember anything else so must not have been anything crazy. You get a foil blanket when you finish to keep you warm until you collect your bag. My bag was at the far end because I dropped it off late (see “tips for next time” below).
Tips if you want to take part next time:
Did you run NYC in 2018? What was your favorite part of the race? Leave a comment below and let me know.
Completing all six Abbott World Marathon Majors (WMM) has been my goal since 2016. I have been lucky enough to win ballot entries with Berlin and Chicago. For London, I obtained a charity place from Plantlife. With the WMM increasing in popularity, it is becoming harder and harder to win a place in a ballot and the fundraising targets are reflecting the demand. I decided to book a tour with 209 Events to run NYC in 2018 (which is why you are reading this). My last two races will be in Tokyo and Boston. My goal is to run Boston in 2021 but I have a lot of work to do before then!
Let’s focus on NYC Marathon though as the ballot results were released on Wednesday this week. Congrats to everyone who got it! You will soon read how much I enjoyed this race (even though I had to use the bathroom five times. So much for a Personal Best). It was a very short trip to the USA, less than a week, due to limited annual leave. My mom even convinced me to flight home to Rochester, NY for two days to see my family at the start of my run-cation. I then had to fly back to NYC to visit the race expo and catch up with friends before running 26.2 miles. Easy, right?
Here is the nitty gritty about the 2018 race. If you have any additional questions though, please a comment below and I will do my best to answer you. I will also be working on a short YouTube video of my trip too.
|
| Finish line of shake out 5K which is also part of the official marathon course |
Entries and fees: For US residents the entry fee is $295 in 2019. For international runners, the cost goes up to $358. My tour with 209 event was about £1200, which included flights and entry but not accommodation. I stayed with a friend in Queens to save on expenses, which helped keep the trip affordable. The only downside was being very far away from the start line.
|
| Runners waiting to get on the ferry to Staten Island |
Course and bogs: Course starts in Staten Island and runs through all 5 NYC boroughs (Staten Island, Brooklyn, Queens, The Bronx, Manhattan). The course is more hilly than other WMM races because there are many bridges. In fact, the start of the race, you climb the steepest bridge/hill.
At the start line, there were several areas for runners that split you by your wave. Each area had a bunch of toilets, a small shaded seating area, and bag drop. Even though there were lots of toilets, there were lots of runners so you had to wait in line. Out on the course, there were toilets every mile at the water stations. I stopped to use them 5 times. There was always loo roll and most of the time only a few people waiting (primarily runners but sometimes spectators).
|
| One of the port-a-loo areas |
Location: All over the Big Apple. We started on Staten Island and finished in Central Park.
Atmosphere: Electric. The crowds lining the streets were amazing! So much cheering, an abundance of snacks, and my favorite part- pure elation when a spectator sees someone they know running past. I was lucky enough to have my friends from university at mile 16 waiting to give me a hug and cheer. Americans are not afraid to make some noise. In 2018, the sun was out but the temperature wasn’t too high, making it perfect running weather.
|
| Another medal for my collection |
Race bling and goody bag: The medal was great. Goody bag had usual snacks and water. I can’t remember anything else so must not have been anything crazy. You get a foil blanket when you finish to keep you warm until you collect your bag. My bag was at the far end because I dropped it off late (see “tips for next time” below).
Tips if you want to take part next time:
Did you run NYC in 2018? What was your favorite part of the race? Leave a comment below and let me know.
1. Forgive yourself for taking a break. Whatever the reason, you took a break but now it is over. Rather than looking back and regretting anything (loosing fitness, gaining weight, missing out on training sessions with friends), know that our bodies need rest and recovery built into macrocycles. Use your energy to build focus on what lies ahead.
2. Set a plan. Before you start up again, decide what you want to focus on and how. Do you want to eat more fruit and vegetables? Do you want to lift three times a week before work? No matter what your goal is, plan is out in chunks (such as 8 week cycle) and put it in your diary.
3. Prepare to be hungry. If you are both starting to exercise more frequently and changing your eating habits, you will probably feel hungry at different points in your day. Take the time to prepare meals and snacks ahead of time to save you money and temptation. Keep porridge pots in your desks or dried fruit and nuts for emergencies. Apples, carrots, and Babybels make handy snacks too.
4. Hire a professional to create a habit. Working with Function360 (#gifted) has provided me with training structure and targets my weaknesses so I can achieve my goals. Their physiotherapists know I want to become a faster runner and my assigned program reflects that. This year, I hope to work with them more often to speed up my results. (If you live in London, give them a call and get 15% off your first appointment with my code F360MM15. This is not an affiliate code. I do not receive any monetary compensation for people I refer). A personal trainer, dietitian, personal chef, or life coach. etc will also help you focus on your goals.
5. Prioritize sleep. Yes, you may want to pack your diary full again but think back as to why you needed a break. Without sleep, our body cannot repair itself. We also feel more hungry when tired (because our body needs fuel to make up for lack of sleep). I know you may feel like you need more hours in the day to build up momentum, but it might be a better idea to skip a workout and go to bed early on a regular basis then to crash and burn.
6. Shout about it. Tell your friends, co-workers, and family about your plans. Or put it on social media. The verbal (and visual) commitment will reinforce your refreshed mindset and also give you accountability. If you tell the whole office you are going for a run on your lunch break, they will be sure to ask you how it was that afternoon. Do you want to admit you spent your break on Facebook instead? I didn’t think so.
7. Forego the fizzy drinks. This is one I know I need to work on. Fizzy drinks can be empty calories (as in calories that offer no nutritional value). They are also full of chemicals and an added expense. Aim for water (with a slice of fruit for added flavor) if you can.
8. The more the merrier. Recruit people to join you on this journey. Social runs can be more fun. Meeting people at the gym before work makes the early alarm slightly more bearable. Having your housemates eating home-cooked meals every night with you is a great way to share the prep work and clean up. By having people around you with similar goals, it can help you to talk to them about how you are feeling when you want to give up.
These are just a few tips that have worked for me. You don’t need to do them all at once. Select a few that are doable and see how you get on. If you have any other ideas or suggestions on how to come back to a healthier lifestyle after a break, please leave a comment below and let me know. What has worked for you in the past?
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