Are you a field hockey player? If you are, there are numerous advantages you get out of playing field hockey that you might be unaware of. Here are some of them:
Awesome cardio exercise: Hockey is a type of cardiovascular exercise, and whether you’re skating or running, your body profits by the movement. Due to the start-stop nature of the game, where snappy blasts of running are separated by times of rest, you appreciate significantly more prominent cardio benefits. Moments of recovery are alternated with vigorous activity, thus helping burn a higher number of calories. This is known as high intensity travel training.
Builds muscular strength: Field hockey likewise helps provide a strength-training workout, with the core and leg muscles being built specifically. The game can prompt upgraded muscular strength, and additionally help bring improvement in the athletic performance.
Enhances coordination and balance: Having fast responses is an absolute necessity amid game play. In field hockey, players must pass and get a ball that is traversing the field. Building up these aptitudes can prompt enhanced general balance as well as agility. Additionally, it helps improve your hand eye co-ordination.
Advances weight loss: Field hockey helps lose weight. You can get rid of excess body fat by participating in field hockey. The quick pace of the game requires short blasts of energy that burns calories and lifts your digestion. Every player consumes a rough number of 0.061 calories for every pound, every minute that they play.
Enhances breathing: The steady utilization of vitality and strong quality help in the advancement of the cardiovascular framework. Pumping of adequate amounts of oxygen through the blood enhances breathing and cell movement.
Helps build teamwork: Playing with a group of 11 individuals builds up the soul of collaboration towards effective accomplishment of objectives and triumph. It helps understand the importance of coordinating and working together as a team.
Supports endurance: The steady practice and sprinting over the field all through a game can bit by bit increase your stamina. This helps on the field, as well as in regular activities and other exercise schedules.
Upgrades mental quality: Exercise itself can enhance your temperament on account of the endorphins that are discharged, reducing the feeling of depression, stress and uneasiness. Field hockey gives every one of these advantages and demands great basic leadership and technique, which can be leveraged to both individual and expert life.
Enhances communication: Playing hockey includes the verbal and nonverbal communication of messages through eyes and motions, as players convey amid a quick paced game. This prompts the general change in the relational abilities of the players. What’s more, the better the communication, the better a group’s odds of winning.
Enhances speed: Field hockey reinforces the cardiovascular framework, as well as expands your speed and stamina. Quick footwork and readiness on the field can be gainful in regular day to day existence, particularly as you age.
Before you head out for your game, always ensure that you have your complete gear with you. From your field hockey stick to a good quality field hockey stick bag, carry all your essentials with you. If you don’t have a field hockey stick bag, you can read about it here. This will help you increase your knowledge about the bags as well as narrow down your search to purchase one that would best suit your needs.
Playing pickleball can be a nice pastime for most athletes as it keeps them fit while sharpening their minds. Pickleball is a very new game if you compare it to the likes of badminton, squash, table tennis, and tennis, and not very many people know about it. Pickleball looks like a combination of table tennis and tennis, whereby the paddles resemble the ones used to play table tennis, while the court and net resemble the ones used in the sports of badminton and tennis. In this article, we are going to look at some of the tips that you can take into consideration to better your play.
Serving in the Middle
There are three spots that you can serve in pickleball, and they are hitting in the middle, cross court and front of you. The net being 2 inches lower in the middle, makes it best to serve over that spot. Serving near the white line dividing the court, a player can confuse the opponents as to who should go after the ball.
Try Staying in the Middle
It’s important to stay in the middle of your court when playing, and do not out-stage your partner as this will kill the team effort.
Learn to Spin the Ball
Experienced players are more knowledgeable about techniques as compared to novices, and one such difference is learning to understand the ball. The moment that you learn how to topspin your ball so that it’s volleys change direction and stay low in the air after a bounce, you’ll have advantage over the other players.
Know Where Ball Is Going
Be prepared for where the ball is being hit in your direction. If it is aimed at the sidelines with the aim of confusing you, be prepared to hit it back. The more experienced players can tell when the ball is going out, and that is the direction that you’re targeting. Many points are awarded to the other player freely due to ducking or stepping aside to watch the ball go out of bounds.
Don’t Slam Ball Too Much
As one plays pickleball, slamming the ball might be a preferred option because it works very well in games like soccer. However, in pickleball, that may not always work, since it may result in soft drinks or well-placed volleys most of the time if one is playing against a well-trained player.
Pickleball Paddle Reviews
There are many more tips to up your pickleball game, but now we are going to review some of the best new pickleball paddles that you can find on the market to help you perfect your game.
Pro-Lite Titan Pro
The Titan Pro Black Diamond Series Graphite Pickleball Paddle aims to revolutionize the paddle market. This paddle, armed with an extra-large hitting surface, razor-thin edge guard and premium materials, is truly a work of art. The black graphite carbon fiber face provides ample pop while the polymer core inside is full of sound-absorbing properties. This fantastic blend of materials offers maximum ball control and superior play. The paddle is quite the looker as well. Sharp, clean lines and a sophisticated design give this paddle a metallic feel. The Titan Pro Black Diamond Series Graphite Pickleball Paddle is a high-end paddle sure to give you razor-sharp accuracy.
Pro-Lite Blaster 2017
The Blaster Graphite has an extra-wide paddle face that competitive players love. The big paddle face of 8” and a handle of 4-1/2” long make this paddle a favorite at pickleball tournaments. Superb construction by manufacturer Pro-Lite Sports and a great balanced feel put this paddle in a class with some of the very best paddles on the market. The Graphite Blaster comes in one grip size of 4”.
Because it’s a more petite grip size, many players purchase the Blaster as well as a cushion grip and re-grip the handle for the perfect custom grip. This paddle has a considerable weight range, from 7.0 to 8.0 ounces. The paddle face is black graphite with a two-color screen print on top. A very slight texture can help aid a bit with spin and control. This is one nice piece of court equipment that we sure enjoy and think you will as well! The Blaster Graphite Pickleball Paddle is a sure crowd pleaser, and it’s a paddle that’s sure to be loved for many years to come.
Selkirk Pro S1C
Meet the Pro S1 Series of paddles, the bigger brothers of the very popular Epic series. The Pro S1 series is the culmination of everything we have been working on for the past 3 years. The initial idea for the Pro S1 came in collaboration with Tony Tollenaar, a top Selkirk Pro player. Tony suggested that we improve the Epic by shortening the handle and increasing the surface area of the paddle face. This seemingly small change, combined with a redesigned surface, produced a dramatic increase in performance and control. The Pro S1C is for the power player who does not want to sacrifice control. The Pro S1C Composite shares the same larger paddle area of the Pro S1G Graphite, giving it one of the largest sweet spots in the industry.
Pro-Lite Rebel PowerSpin
The Rebel PowerSpin by Pro-Lite Sports is designed for pickleball players with that non-conforming, non-traditional attitude, the Rebel PowerSpin name says it all! Think of it as the James Dean of pickleball.
With a sexy shape covered in colorful, bold graphics, and comfortable handle wrapped with ProLite’s comfort contour grip, you’ll not only look great on the court, you’ll stay cool as ice. And while the Rebel has that put together look, there’s substance behind this handsome face.
Boasting an extra-long 16-inch reach, perfect balance and light 7.7-8.3-ounce weight, you’ll never have to say stop. Play all day long in your own style with Rebel’s polymer core and textured fiberglass hitting surface with fantastic PowerSpin control, and deliver the goods with a soft touch or rowdy punch.
Onix Graphite Zen V2
This paddle is designed for the intermediate-advanced player. This is the newest and boldest design that will surely stand out on the court. It is one of our quieter paddles because the core is aluminum. This is the top-of-the-line paddle by Onix Sports!
Pro-Lite Magnum Stealth
The Pro-Lite Magnum Graphite Stealth Pickleball Paddle is a popular paddle used by many national champions. It has plenty of pop and is great for the control player due to its light weight.
The Venom paddle sleekly combines functionality and style. The PFG2 nomex core, is made from a unique core technology designed specifically for pickleball to generate power and increase control.
The paddle has a traditional tennis-like “weighted head” and long handle which increases power without having to add extra weight to the paddle. The longer handle allows for more reach and torque on power shots while …
Sports to athletes are like paint to artists, internet to bloggers and shops to fashion lovers. They simply cannot live without sports and working out. If you are an athlete then you probably spend a lot of your time working out and on staying in shape and you are also spending a large portion of your online time on reading up on the best ways to stay fit and healthy. But life cannot be all about sports. When sports becomes a job you will soon stop enjoying it because there is so much strain, stress and effort involved that it is no longer fun to enjoy these activities. You need more in your life than just one major passion because a good distraction will feed all your senses so you can feel fulfilled in every part of your life. With an extra hobby you also have much more to talk about and much more to do while you wait for major contests and sports events. If you are looking for a terrific hobby to complete you then photography should definitely be at the top of your list of hobbies to consider.
Capture great shots of your achievements
One of the biggest reasons why photography is best for athletes is so you can capture great shots of all of your achievements. You can photograph good shots of all of the sports events you enjoy, of your competitors, your trophies and your winnings and have great memories for when you can no longer compete.
Capture great shots of your travels
A big plus point of being an athlete is that you get to travel a lot. Top athletes continuously travel from town to town and even from country to country to compete. With good photography skills you can get the best shots of your travels as you visit far off destinations.
Stay active even when taking a break from sports
You are probably someone that loves to be active and with photography you can be active even when taking a break because photography always gives you a reason to travel, go out, enjoy adventures and have fun.
Hot to get started in photography
Getting started in photography is now easier than ever before thanks to CreativeLive. This terrific online tutorial site gives you access to lots of online classes. You can learn to do photography, to take videos, to create art, to design, listen to music and audio and much more. The photography classes on CreativeLive are created by expert photographers and you can learn just about anything from these classes. You can find the best classes like DSLR classes online, portrait photography classes, newborn photography classes, light room classes and much more. Anything any athlete will need to know about photography can be learned right here on this one website. With these classes you will be able to take terrific landscape shots, action photographs of other athletes, portrait shots of interesting foreigners, capture beautiful monuments and buildings and much more.
Whatever the climate, there’s nothing better than outdoor activities. Keep in mind that something as simple as going for a walk or even jogging outside empowers you and adds to your general mental and physical wellness. Particularly in the event that you have an office-based job where you sit at a work area throughout the day, and you drive by means of a car or public transportation, being active outside can truly breathe life into your schedule. Practicing in an indoor gym is great, yet natural air, excellent landscape and an escape from the hustle and bustle of a populated area will bring out even better results.
Being an athlete, you tend to love outdoor activities, here are 5 fun outdoor activities that you can engage in for a little fun and workout.
- Kayaking is a standout amongst the most flexible outdoor activities there is. You can kayak on the untamed ocean, down a thundering waterway or around a peaceful lake. Going back a large number of years to the Inuit individuals, kayaking permits you to get closer to nature than numerous different activities. You can explore places that would be hard to reach ashore, and see marine life very close. Perfect as a group activity as well, kayaking is incredible for teambuilding.
- Skiing is a brilliant approach to exert your energy in the outdoors, getting some exercise and some mighty views all in one. Ideal for beating the winter blues, you can appreciate even the coldest days when you’re on the slopes. There’s something for everybody: quick paced downhill for experienced skiers, strenuous cross country for fitness buffs, simple cross-country for those who are beginners and backcountry for the ones who are daring and bold.
- Mountain biking is a definitive outdoor challenge, requiring stamina as well as strength in loads. It gives you a feeling of achievement like nothing else: pushing through blazing muscles and debilitating resolve to achieve the peak. To mountain bicycle is to grasp trouble and to know triumph. It likewise is to know magnificence – the spotless mountain air, the views extending the extent that your eyes can see, and the peace that wraps you at the top.
- Trampolines are definitely fun for kids, but with the explored advancement in trampolines, they have now been modified and advanced to a level where adults, especially athletes, can have as much fun on them as kids do. Check out a rectangular trampoline to get started and jump as high above as you can. Invite your friends over for a more fun day.
- Navigation, or orienteering, challenges your brain and additionally your body. It started out as a military preparing activity, however it has formed into a full fledge challenging sport. The point is to explore between different particular focuses, utilizing a guide and compass to direct your direction. As a game, the objective is to be a quick as could be expected under the circumstances, however in the event that you’re doing it for the sake of entertainment, you can relax and take as much time as necessary! Orienteering should be possible by walking, bike, kayak, skis or auto.
- Shooting can be exceptionally scary, particularly to beginners and novices who have never touched or handled a weapon in their lives. When you practice a bit and get settled, be that as it may, it’s a great deal of fun with a testing turn.
When you are focused on being an athlete, your home gym is often vital to your success. But what would happen if something happened to your home? Do you have a plan for replacing all of the equipment, or have you chosen not to put any safeguards in place?
Before you risk losing everything in your home, including your fitness equipment, here are the reasons why you should have home insurance property in place.
Protect Your Investment
Unless you acquired all of your fitness equipment for free, you likely have a notable amount of money tied up in your home gym. And, if you don’t have appropriate home insurance, then you may find yourself having to pay out of pocket to replace it should there be a flood, fire, earthquake, or any other disaster.
Home insurance helps replace anything that is lost in a disaster, and that includes anything you have in your home gym. Make sure your coverage is appropriate based on the value of your assets, and take pictures of all of your equipment as a record of what items you have in your gym.
Rebuild More Quickly
Without home insurance, you are financially responsible for replacing your stuff, including fitness equipment. Unless you have a significant amount of money in savings, it can be challenging to replace everything you own. And, gym equipment is rarely a priority if you lose everything.
If you are training to be an athlete, missed workouts can set you back. Depending on where you live, or where you have to stay while repairs are being made, you might not have access to alternate facilities. By having sufficient insurance, you can get back on track more quickly as you may have the funds available to replace what was lost even if you don’t personally have it in savings.
Lower Your Stress
Knowing that your home and property are protected in case of an emergency can provide serious peace of mind. While that doesn’t specifically protect your fitness equipment, it does provide significant value. Having less stress can have positive effects on the body, which can make training to be an athlete more effective.
You may find yourself sleeping better at night, and being able to concentrate on various tasks with additional clarity. You may even be less tempted by junk foods and find it easier to maintain a healthier lifestyle.
Many people don’t realize that if someone gets injured on your property, and you are deemed liable, you are financially responsible for their injuries. If you don’t have property insurance, you may have to pay out of pocket to cover any related expenses. This is another area where, if you don’t have a large amount of savings, you may find yourself in a bind pretty quickly.
Home insurance provides coverage should you be deemed liable for the incident. This includes injuries others may sustain while using your fitness equipment as well as any other incident that may arise.
As you can see, having suitable property insurance can help in a variety of ways, including the ability to replace your home gym in the event of a disaster. Give yourself peace of mind, and make sure your athletic pursuits can continue even if the worst happens.
You are an athlete and as an athlete, you are expected to have the best body. This is the reason why some aspiring athletes are often criticized when their body is not at its best. If you would like to keep your body fit and healthy, you need to pay attention not only to your exercise but also your diet.
Not all athletes have perfect genes. While there are some who are naturally athletic and are able to build muscles fast, there are some who have to work harder than others just to get the type of body that will be fit for the sport that they play.
This is the same with controlling termites. There are a lot of products that are available at present time that are all meant to get rid of termites but it can be hard to find the right one. You need to do proper research about the different types available. You also have to consider if it contains some chemicals that are bad for you. Make a list of the different products and narrow them down until you find the right one.
Now that you already know how to control termites, you need to know how you can control your body so that you will remain fit and healthy. Here are some tips:
- Do not diet.
You may think that because you are an athlete, there is a type of diet that you should do often but this is not the case. Rather, you should have a lifestyle that you are going to do every single day. By following your lifestyle, you will be improving your body’s condition. You need to make healthy eating as something that you normally do.
- You have to find ways to enjoy exercising.
One of the main reasons why people do not like to exercise is because they see it as work. They do not find it fun. If you have this mindset regarding exercise too, you need to make sure that you will find some methods that will allow you to enjoy exercising better. Look for methods online that will improve your routine. After some time, you will not realize that you are exercising anymore.
- It is okay to cheat sometimes.
You may think that you need to refuse a bite of chocolate or a slice of cake but remember that it is okay to cheat. You need to cheat from time to time to enjoy and if you would continue depriving yourself, you will hate the lifestyle that you are trying to promote.
- You have to make sure that you will get enough sleep.
You may think that you only need to work out and you only need to eat healthy in order to have a fit body but it does not work that way. Another thing that you need in order to feel good is to get enough sleep. When you sleep well, you are letting your body become rejuvenated again.
It is mandatory that you always stay active in order to keep your physique. Whenever you have the option to go up and down, take the stairs instead of the escalator or elevator because it will make a lot of difference.
We all know that breakfast is the most important meal of the day. However, it is even more important for athletes to eat a healthy breakfast. We don’t talk here about the breakfast where you just eat some cereal. A breakfast for an athlete looks a lot different. If you are an athlete and looking for information about becoming a better athlete, then you need to start looking at what you are eating for breakfast. Here is some vital information for athletes about their breakfast:
Nutrients what you need to consume
When it comes to breakfasts for athletes, the one thing that you need to know is the fact that you should ensure that you’re getting the right nutrients in your breakfast. There are many different nutrients that you should consume if you are an athlete.
The first and most important thing that you should consume is carbs or carbohydrates. This is the whole grain breads, whole grain cereal and fruit. The second thing that you should consume is protein. This is food like eggs, butter and nuts. Dairy products like milk, cheese and yogurt also have protein. The last thing is fat. Yes, you should consume fat as well, but you need to make sure that you’re consuming healthy fat. We are talking about fish oil and omega 3, 6 oils. This doesn’t give you the green light to eat more bacon. This is unhealthy fat.
Breakfast before exercising
Many athletes will tell you that they don’t eat breakfast, because they are working out early in the morning. But, they don’t realize that they can’t actually go to work out without eating anything.
If you are afraid that the breakfast might be too heavy before you work out, then you might want to consider making a healthy smoothie that will include the above nutrients in the smoothie. A banana, oats, honey, yogurt and nuts smoothie is light on your stomach, but are going to give you all the nutrients that you need to have for getting through the workout and the rest of the morning.
When should you eat breakfast?
If you are afraid of working out or going to an early match and getting stomach cramps, you need to know when to eat your breakfast to eliminate the chances of stomach cramps. Normally, athletes are eating a healthy meal between 30 and 90 minutes before a match or event. This is to make sure that they have enough fuel for their bodies, but to ensure that the risk of stomach cramps are less. Get full report from http://people.com/food/sweet-potato-toast-recipes-healthy-breakfast/
For an athlete, there is nothing more important than eating a healthy breakfast in the morning. It doesn’t matter if you are training in the morning, or if you have an event early in the morning. The one thing that an athlete can’t do is to skip on breakfast. Just remembers that you should not eat just any breakfast. Make sure that you are including carbs, protein and healthy fat in each and every breakfast meal.
When it comes to becoming an athlete, you need to know that there are many ways that athletes take care of their muscles. If athletes don’t take care of their muscles, they are going to run into trouble by getting injured, over stretched or even torn muscles. There are many ways that athletes take care of their bodies and muscles, and beginners should start as early as possible. Here are a couple of ways on how athletes are taking care of their muscles:
Stretching properly before every practice
The first thing that athletes are doing to take care of their muscles is to stretch properly before every match or practice.
This is the most important thing that you can do when you are an athlete. Stretching. So many athletes don’t realize the importance of stretching, and that can cause the muscles to get injured very easily. And, the healing time for muscles can take a very long time. This is why you will always see any type of athlete stretching before they are practicing or even playing a match.
There are some foods that you can consume that are beneficial to your muscles. You will always see that athletes that are really taking care of their muscles and bodies are consuming carbohydrates in the morning.
This is to make sure that the muscles have the right type of nutrients to stay strong and healthy. It is also really important to make sure that your muscles stay hydrated. And, the only way that you can do that, is by drinking lots of water. There are not many athletes that don’t drink 6 to 8 glasses of water a day, because they know the importance of having hydrated muscles.
Giving muscles time to heal
No athlete practices each and every day. There are days that they need to rest their bodies and allow tired muscles to rest. This normally happens after a big event. When they have done a match or an event, they take one or two days off from practicing or exercising.
They are just resting their muscles. This is to make sure that muscles that are really tired and on the verge of becoming injured getting time to heal properly – before it can get too serious like that of http://www.huffingtonpost.ca/ian-warner-/athletes-injuries_b_12864578.html
Cool down after practice
Many people – athletes included – sometimes forget about the cool down stretching that they need to do when they are done with the match or event. This is really important to make sure that your muscles are going through a couple of cool down exercises to make sure that they don’t go into a spasm and risk injury.
There are many ways that an athlete can take care of their muscles. They don’t just make their muscles stronger, they are also doing some essential stretching before practice or playing a match. They are also eating the right type of food that is beneficial to their muscles and they don’t forget about the cool down exercises. These are all different ways that they are taking care of their muscles and bodies.
Obesity is on the rise in Canada as well as the rest of the world. Busy routines frequently play a major part in people’s failure to remain fit. On the off chance that you spend the majority of your weekdays sitting behind a work desk, you may think that its difficult to keep yourself active and dynamic at work. Be that as it may, the uplifting news is that with a couple of basic moves, you can lighten weariness, make more companions and remain fit as a fiddle at a desk job.
Walk a couple of additional blocks amid your day commute. On the off chance that you use public transportation, think about getting off at a stop that is a couple blocks far from your home, with the goal that you need to walk to take the train or bus. Do likewise on your return journey as well to get a few minutes of activity every day. On the off chance that you drive to work, stop your car at the farthest spot and walk to the entrance.
Leave your chair every 30 minutes or somewhere in the vicinity and walk around for a few minutes. On the off chance that you need to converse with a partner, go to his work area as opposed to making a telephone call or sending an email. On the off chance that you have to move around in the building, take the stairs rather than the lift. Consider collaborating with a companion at work to take general breaks for practice and to inspire each other. Get rid of some of your work burden by availing services from payroll services australia. Not only will this help you save time but will also make sure all your bookkeeping and accounting-related tasks are carried out perfectly.
Use offices, for example, the exercise center or swimming pool on the off chance that you have one accessible near work. Devote your lunch hour to some type of physical movement. Without health offices, you can simply go out for a stroll in the area or go here and there the stairs if the weather is not friendly.
Check your position and make sure that you sit erect with your shoulder back. Abstain from slouching or twisting at the work area. You can play out a few straightforward extends and activities for the duration of the day on your seat. Extend your neck by looking upward, down, left and right. Roll your wrists, lower legs and shoulders each hour or so. This will help prevent conditions, for example, the carpal passage disorder and blood clusters in the legs. Work your mid-region and glutes by contracting your muscles, holding and afterwards releasing over and over again. You can likewise perform Kegel practices for the duration of the day to reinforce the pelvic muscles.
Watch What You Eat
Save cash and cut down on the calories by putting together your own lunch. Avoid going to fast food joints and eateries except for special occasions. By restricting your intake of restaurant meals, you can likewise eliminate sodium, sugar and fat. You are additionally less likely to give in and grab dessert in the event that you don’t eat out.
You are a committed athlete and you would like to make the most of the different training that you do. The workouts that you do can generally keep your body fit and ready for the next things you are going to do.
When you record your workouts, you will find more information about the different things that you can do in order to improve over time. You can also check how much time you need in order to recover and what your plans will be to reach your next goals.
This is somewhat similar to what a bookkeeper Melbourne does. The bookkeeper will be in charge of checking out the finances of the business as well as the other things that are related to that. The bookkeeper can actually do the things that you do not want to do. When it comes to tracking your workouts however, you are on your own.
Here are a few reasons why you may dislike tracking your workouts:
- It will take time and you know that you can spend that time doing other things instead.
- There are different methods that you can do to track your workouts and knowing which method to use can be a bit complicated.
- You may forget to track your workouts from time to time.
If in case you have no idea about how you are going to start, you should explore some methods. You can try doing each one until you find the one that works best for you.
- Create a Spreadsheet.
If you are not too fond of writing then you can make use of a spreadsheet wherein you can place different categories beforehand. Once you have finalized the categories, you just need to place the information you have received. There are some advantages that you can get when you use the spreadsheet:
- They are easy to understand.
- The spreadsheet can do the computations for you.
- You do not have to worry about bad handwriting.
- You can use the typical paper and pencil.
If in case you do not consider yourself to be techie, you can go with the traditional pen and paper to keep track of your workouts. Basically, you can simply write down all the workouts that you did. It will not take up too much of your time. Other advantages are the following:
- No need to rely on electricity
- No need to rely on the internet
- You can use any paper you want.
- Tracking Applications
If you would like something that you can bring with you always since you are on the go, you know that this is the best one for you to have. You know that reviewing information can be easy to do.
- You can share this easily with other people.
- Reviewing your workouts and your progress will be far easier to do.
- They can compute your progress for you.
There are still other options available if you really want to keep track of your workouts but out of all the ones that are mentioned above, which one do you want to do?