I usually have an early morning meeting on Tuesdays, but it was canceled this week. I was thrilled because that meant I was finally able to try Core Fusion Yoga with Kayleigh. I love any opportunity to get Core Fusion Yoga into my life, and it has been hard for me to get there on Sundays lately.

Class was at 7 am in SoHo, and I had no idea how long it would take me to get there. Me being me, I got there very early. So early, in fact, that exhale wasn’t even open yet. Oops!

I wasn’t waiting for long though, and I had the luxury of being the only person in the studio for awhile. I got ready, spread out my mat, got my props and stretched. Kayleigh arrived and I introduced myself to her and then three other students arrived as well.

When a Dave Matthews Band song came on a few minutes into the class, I smiled; I was so happy! Any teacher who plays DMB during an exercise class is a great teacher. This only happened to me once before, in a spin class. The song (Stolen Away on 55th and 3rd) was peaceful and relaxing and great for the beginning of class. (I’m going to see DMB for the 12th time in July!)

While it might have started slow, the rest of class was a major workout. The room was heated and the flow was nonstop. Every stretch felt so great after my long run over the weekend. We did a very long and intense set of planks mixed with side planks, without stopping. I was so proud of how well I did during this! I felt strong.

Core Fusion Yoga is seriously an amazing cardio session. I was literally dripping with sweat and my heart was beating fast. While I could get away with wearing cotton during Core Fusion, I wouldn’t do that in Core Fusion Yoga because there is just so much sweat! If anyone is considering joining exhale but concerned that they won’t get enough cardio in, trust me: between Core Fusion Yoga, Core Fusion Sport and the new Core Fusion Cardio, there are more than enough cardio options. And for me, Core Fusion Yoga is such an incredible way to get cardio in because you’re also getting deep stretching and strength training at the same time.

Kayleigh is a fantastic teacher and I felt so comfortable doing all the yoga moves, even though I am not much of a yoga person. We did many sets of 4 pushups throughout the class and I did all of them long form, not on my knees. I felt so strong! Kayleigh even complimented me on my pushups. She also corrected my form throughout the class which helped me experience each pose in the best way possible.

The class moved so quickly. It was all nonstop, and having just four of us there helped ensure we got a lot of special attention. I rarely felt limited by my inflexibility. I was able to do almost everything with no issue, and had the yoga blocks there for when I did need some extra help.

The most challenging part of class was these planks we did where we twisted to the side (working our obliques/waist) and bent one leg inward while keeping the other on the floor. We did a bunch of these on each side and it was so hard to hold this position. We held the last one on each side longer than the others, and during the last one Kayleigh noticed I was struggling. Her words of encouragement pushed me through and I finished the exercise strong.

We did something I hadn’t done in other Core Fusion Yoga classes that was really interesting. Kayleigh had us sit on the floor and hold on to the yoga blocks and we did a sequence of lifting ourselves up by pushing down on the blocks and stretching our legs forward and back in this way as well. It was so hard and I really felt it in my abs.

Speaking of abs, sigh. The curl. We held the yoga block between our thighs which I prefer to holding with our hands above our bodies, so that was good. The movements were so hard and toward the end I was really struggling. By the last 10 seconds I was doing my best with my arms off my legs, but right before we were about to be done I lost it and had to hold onto my legs with my hands. I quickly took my hands off to finish abs strong. Sometimes I feel guilty when I don’t finish something full out when I know I could have worked harder, but this morning I know I did the best I could so I felt great about it.

Towards the end of class, another great song that I love called Winding Road came on. Such a perfect song for unwinding (pun not intended!).

As we relaxed at the end of class, Kayleigh came around the room and fixed us. For me, she pushed my legs down further against my mat and pressed down next to my shoulders to make sure I was as relaxed as possible. I really needed that! I carry so much tension in my shoulders and have a hard time relaxing them myself. Kayleigh explained to me after that she is also a yoga teacher so she is able to get more into the yoga aspects of class. Core Fusion Yoga is a great class to take with any teacher, but I did like the variation here.

Wonderful music and an incredible class. Core Fusion Yoga first thing in the morning is the perfect way to wake up and start the day. I felt so rejuvenated after and in a great mood for the rest of the day! I’m sad I can’t go every week because of my early meeting, but luckily next week my meeting is canceled again. I will be back then – and I’ll be bringing friends!

I know I’m behind on some Core Fusion posts, and I promise I will get to them. I just need to skip ahead and tell you all about Core Fusion Cardio right now!

First, I want to reveal something. The first time I took Core Fusion, I almost walked out within the first 10 minutes. We were doing the planks and pushups in the beginning of class, and I very clearly remember thinking, “This is not for me.”

That was it. “This is not for me.” I thought this based only on planks and pushups (ironically, one of the “easier” parts of the class for me now).

But I didn’t quit, I decided to stick it out, out of curiosity and also because I feel embarrassed walking out of a class. I’d only done it once before, in an extreme situation.

So I stayed. I stayed through burning thighs (did NOT know to expect that, wow), glutes, and abs. After abs I thought, “Anyone who does this workout regularly will have the best abs ever.” And then class was over and as we stretched to a Joshua Radin song I felt so at peace and so happy I stayed in the class. And I could not wait to go back.

Now that I rambled long enough and set you up with the background, let’s get to the meat here: Core Fusion Cardio.

Core Fusion co-founders Fred DeVito and Elisabeth Halfpapp listened to what their students wanted and set to work to create it. As wonderful as Core Fusion classes are, people also wanted some fat burning cardio thrown into the mix. And while Core Fusion Sport and Core Fusion Yoga will certainly give you that, people wanted more – especially since Sport and Yoga are not for everyone. I happen to love Core Fusion Yoga with an intensity that shocks me, but you might have noticed after reading my experiences for almost two months that I don’t take Sport. I tried it and decided I would rather spend my time on Core Fusion or Core Fusion Yoga.

That said, when I found out that Core Fusion Cardio was being debuted I jumped at the chance to try it out as soon as I could. And try it out I did, on Monday night. I brought two girlfriends with me; one, a seasoned Core Fusion veteran (Missy!) and the other my friend Jackie, brand new to exhale, just two classes in to her unlimited week pass!

From the website:

Core Fusion® Cardio is a calorie burning, sweat inducing, body sculpting, power-packed fitness experience, masterminded by the co-creators of Core Fusion®, Elisabeth Halfpapp and Fred DeVito. Merging cardio with intense strength and flexibility moves, this 60-minute class generates maximum calorie burn, resulting in defined abs, sculpted legs, and high, rounded glutes.

I had no idea what to expect. That was the worst part. We got to class and set up a yoga mat on the floor along with light hand weights. Again, I had no idea what weight to use. I asked Fred and he told me 1 or 2 pounds. I took both because I didn’t know what I’d need.

Before class began, Fred spoke to the class for a minute and explained he they developed this class. He also informed us that the class is conducted at a fat burning level – meaning no more than70% of your max heart rate. As Fred explained, we should be able to hold a conversation at any point during class. When you work out at higher intensity, like in a spin class, you are burning carbs and sugar. At this lower intensity, that is how you burn fat.

And class started. I don’t remember specifics about the warm up but before I knew it we were holding a plank, doing some pushups and doing mountain climbers. I was familiar with this exercise from when I did Jillian Michaels’ 30 Day Shred last year and it is a hard move. Even harder is how many we did in a row. We started by doing 16 in a row, and kept increasing the amount throughout class. By the end, we were doing 64 mountain climbers in a row without stopping!

Let me describe a mountain climber: you hold yourself in a straight arm plank, with your weight over your hands. Push one knee forward, off the ground, to your chest. Put your leg back and immediately push your other knee forward, all the way to your chest and switch again. And switch. When you are doing this correctly, your abs will be pulled in and your weight will be above your wrists. Your feet will be light, barely even touching the floor. We did these quickly and repeatedly throughout the class.

I do have to say, by the end, the first few sets became easier. But as we added on more and more, it was very hard to keep up. I would say I held my own pretty well considering it was my first time!

I was struggling. This was hard. I didn’t know what to expect. The thoughts that went through my head were very similar to that very first CF class: “This is not for me. I’m glad I tried it, but I won’t ever be back here again. How much longer until this is over?”

But we all know I’ve said those words to myself before, and look at me now, taking Core Fusion all the time.

I guess I just wasn’t used to this nonstop fast movement. I wasn’t used to sweating like this. The class was entirely strength moves, I need to add. Don’t think for a second that you are skipping a strength day to do Core Fusion Cardio. Um, NO WAY. We did planks and pushups, of course. As I said, we did countless mountain climbers. I’m going to have to ask Fred for the total number of mountain climbers done during one Core Fusion Cardio class, because I am curious and because I want to tell people how hardcore I am, supported by statistics.

We did leg moves such as lunges, plies, squats, warrior 1 and warrior 2 – all while holding hand weights and doing upper body work. I LOVED this. My favorite section of Core Fusion is when we use the hand weights and work on our arms, and it made me so happy to be able to do this exact thing throughout the entire class. Did I mention that I got complimented on my newly toned arms the other day?? Love it! I used my 2 lb weights throughout most of this, but had to drop down to 1 lb a couple of times.

Interspersed throughout everything was, yes, mountain climbers. There were many brief downward dogs, which is one of my favorite stretches. We also did some punching and boxing moves that I absolutely loved. And we did more of the punching holding our hand weights. Awesome. And the longer class went on, the stronger I felt and the more I loved it. My thoughts of never returning faded and I found myself realizing that this class is going to be insanely popular, and I wanted to be a part of that. I started loving the entire class. And then I saw one of the Core Fusion teachers, Erin J. taking class too and I waved to her and she said “Hi Dori!” It was great seeing a teacher learning the class!

By the time we did 64 mountain climbers in a row, I was feeling both tired and awake at the same time if that makes sense. And I felt SO GOOD. Fred counted in sets of 8s, which really made it seem bearable. When we were adding on 8 more, we were really just adding one more set of 8 and it seemed attainable!

Towards the end, we did the curl. As I got into my position, Fred looked up at me and commented on how much I’ve improved. That was so great to hear! Back in January, Fred had to really help me get into the correct position and I struggled a lot. I have noticed improvements myself but it is always nice to hear validation for my hard work. It’s still not perfect, but I am so proud of my improvements. Fred said, “Don’t worry, we will only be in this position for 4 minutes.”

HA. 4 minutes is brutal in the curl. Luckily, the time really did go quickly and I was able to keep up. We actually held hand weights during this. I used my 1 lb weights and eventually I had to put them down and use no weights. Hard stuff!

I was dripping with sweat. The entire class was dripping with sweat. As I looked around, I saw so many people – older, younger, men, women, all getting the workout of their lives. All keeping up, too. I was impressed! When I had looked over at my Jackie who is new to Core Fusion, I was worried about what she must be going through if I was working so hard to keep up. And she looked incredible! Punching and squatting and looking totally in her element. As soon as class was over, she turned to me and said “I LOVED IT!” She plans on going back again this week. Her exact words were: “I’m excited for it, and I’ve never been excited for anything exercise-related in my entire life.”

I loved it too, and afterwards I talked more about class with Missy, who is a CF regular. She felt just like me – a new obsession! We both love it. We both think that this class is the perfect complement to Core Fusion Open classes. And now that we know what to expect, I am sure the class will feel a whole lot smoother. We both plan to go every single week! In fact, I will be missing my favorite show House to attend class, that is how much I love it. And missing House is a very big deal. (Sorry live-tweeting House friends!)

I was on a high for the rest of the night. I couldn’t even fall asleep! Taking this class made me feel amazing. Don’t trust that voice that tells you “this is not for me” – always give it a chance. Imagine I had walked out of that class the first time after 10 minutes? I would still be slaving away on the elliptical and spin bike, trying to see results that just weren’t there. Core Fusion on its own did so much for me, but if you want cardio too? Here’s your class. Fred and Elisabeth are in the process of training more teachers in Core Fusion Cardio, and then more classes will be added to the schedule in NY and the class will begin popping up in the other locations as well!

And really, what it comes down to is this:

Anyone who takes Core Fusion Cardio regularly will be in the most amazing shape ever.

Whoa blogging backlog!

Let’s skip the apologies and get right into it shall we? On Saturday morning I met up with Ashley and Melissa, a reader who commented last week. After getting her sweet comment, I emailed her and learned she is also training for the NYC Half Marathon. We decided it would be a lot of fun to run the 9 miles together!

We decided to run 5 miles and then run another 4 as part of the Run for Haiti, where 100% of race entry fees went to Haiti relief. This race was also a double qualifier for the 2011 NYC Marathon. I’ve decided to qualify for guaranteed entry for November, 2011! All I have to do is run 9 New York Road Runners races (8 because Haiti counts twice) and volunteer at one race.  Of course, anything can happen between now and then (ahem, injuries) but for now. . . I plan on running the NYC Marathon in 2011!

We met at my apartment and ran to the park on the east side, across Central Park South, up Central Park West and back. We did 5 miles that way and then went into the park for the race. We talked the entire time and the miles sped by. It was such a gorgeous day, too. Sunny and in the 40s. Tropical!

There were SO MANY people!

I got a cool number for the race: 5050! Here I am with Ashley and Melissa:

It was amazing seeing people lined up to race for Haiti as far as our eyes could see. We actually snuck in with the 7 minute milers because it was so hard to get a spot. When the race began there was a Haitian group singing We are the World, which was powerful.

You can hear the song, watch the race coverage and see just how gorgeous Central Park was that day covered in snow. And you can get chills like I did when you see just how many people were running for this cause in this video here:

We started running and some people tried to trample us. Yes, we were in a faster group but, I mean, this was a race for charity, no? Plus, there were tons of walkers (this was a run/walk) where they shouldn’t have been too!

We talked so much that I didn’t even notice the Central Park Hills. Seriously! It was so smooth. For the last mile we decided to put on our headphones and do our own thing. Since I was feeling amazing (had I really run 8 miles already?! The 9th was my PDR!) I followed in Melissa’s footsteps as she jetted off and I did the same. I took off running and sped up my pace. I felt so awesome! This was the easiest and best run I’ve had, especially for such a long run! My knees felt fine, my foot felt fine, the sun was shining, so many people were united for a wonderful cause.

As I ran faster and began dodging people, I wondered if I could beat my 4 mile race PR of 40:00 exactly. I was running faster but at the very end had to slow down for a tight corner and it was too crowded to spring near the finish line. And then I couldn’t even step OVER the finish line. It was full of people just standing! So I lingered near the finish and tried to stick my foot in to record the time!

I knew that last mile was the strongest and fastest I’ve ran (this does not count the 5th Avenue Mile which was fast but certainly not strong!), but was it enough to beat my time?

I checked my time later and . . .nope. Not enough! 42:39 with an average pace of 10:39. Oh, well! Apparently those easy hills were made easy by our slow, chatty pace. At least it felt fast, huh?

And I decided to run another 4 mile race in April where I will (yes, I am making time goals again now that I know I can do it) aim to PR.

After the race we miraculously found each other. We walked back to my apartment and Ashley and Melissa got their stuff and left for brunch at Alice’s Tea Cup. I felt so upset that I couldn’t go with them since I am dying to try their baked french toast! But I had plans . . . for a tour of The Lite Choice!

More on that in another post very soon! In the meantime, anyone want to go to Alice’s Tea Cup with me so I can finally try the french toast? Anyone?

The Race for Haiti raised over $400,000 towards earthquake relief. I know this is comparatively minor, but it is SOMETHING and I am proud to have been able to participate and help this incredible cause.

I plan to run with Ashley and Melissa in the weekends leading up to the big race. Running with friends is great and it made the scary long run much less scary. After last weekend, I know I will do great at the NYC Half!

After last week’s Core Fusion class with Erin, I was excited to take her class again on Saturday. We did a similar crazy planks sequence, without any stopping between a forearm plank, two sets of pushups and a straight arm plank. By the time we finished my heart was pounding! Planks always get my heart rate up!

For the last set of thighs we did something I had never done before – we did the small repetitive movements in a lunge position. I actually really liked this because this is a stretch that helps my leg muscles loosen up for running, so doing thigh work with the stretch felt really good. And it burned like the other thigh exercises, so I felt like it got 2 jobs done.

Erin was so helpful with my position when we did glutes moves at the bar. I love being corrected and knowing I’m getting what I should be getting from the workout. Abs were abs. Painful. Brutal. But when I stick through it I feel so much better after than when I let myself take breaks. I used to give up when it became too hard but lately I’ve really been sticking it through. I think my abs have gotten stronger so it is slightly easier to not give up.

And then class was over. I loved being done on Saturday morning before noon with the rest of my day open!

I did want to touch upon something that happened before the class. The locker room was completely packed and I got there early enough to snag myself a locker (I would). Missy arrived to take class with me and I told her she could share my locker. We were getting ready, putting out stuff in the locker, when a lady came up to me and asked if she could have my locker.

Have it? Like.. share it? Or did she want me to take my stuff out of it? I told her that Missy and I were already sharing and she went off in a huff. Ummm. Not sure what that was about.

Anyway!

I had the day off work on Monday for Presidents Day, so I was able to take a daytime class. Marnie was teaching and I’d had her once before, but wasn’t able to give her class a fair review. That’s because it was during the first or second week of the challenge and it was the day after I took Fred’s class. Needless to say, I was extremely sore and wasn’t able to get the most out of class.

Let me just say I am glad I went back! I loved Marnie’s class. Now that I can hold myself up during the entire plank, I’ve been focusing much more on my form. As a result, I have been getting stronger in my core! Amazing how all the little victories add up and turn into a big one.

Arms were especially hard! We did something I had never done with the arm weights and I had a tough time keeping up. I love being challenged, although I kinda wish I had lighter weights for that part! For the last set of thighs, we did the LUNGES again. I had never done them before Saturday, and then I have them two classes in a row? AND Missy did them again that same week in Kate’s class! Is there a theme?

I’ve actually noticed themes before. I don’t know if this is on purpose or coincidence, but let me give you a few examples.

• Before the challenge started, I took class for the first time in a long time and did the pretzel pose for glutes for the first time in my life. Two days later, I took class again, and we did it again!
• We usually we use a red ball as a prop during class, or no prop at all. We rarely use the block. But for one week, almost every class used the yoga block!
• On a different week, we always did glutes work on our hands and knees. That is usually rare, and I have only done it once since that week!
• Is it just me, or has every teacher been using the song “Hey Soul Sister” during leg stretches after thigh work?

Others people have noticed themes as well. I wonder if this is planned or if it is random!

*Update - I received confirmation that this is, in fact, random

Also – how do the teachers get the music timed so perfectly?! That continues to astound me.

Moving on. I really did enjoy the lunges for thigh exercises because I ran 8 miles the day before, and this was a much needed stretch. For glutes we did pretzel under the bar, holding onto the bar. I hadn’t done pretzel in awhile so I really enjoyed the painful burn as much as I could. I did notice that because my right side is so much tighter, I had a hard time getting that leg off the floor to do the movements as well as I did on my left. Have to keep stretching and working on that.

Abs was very challenging but I like the variation of moves we did. And then class was over and I felt so pleased with my decision to not spend my day off in bed as I had originally planned and instead to do something productive and take Core Fusion. I never regret taking class.

Since Meghann got stuck in NYC for a few extra days because of this week’s snowstorm and was staying at the Gansevoort, it was a perfect opportunity to bring her to Core Fusion with me this morning! There is an exhale spa location in the Gansevoort, so all she had to do was come downstairs.

Of course, that meant I had to travel to the opposite corner of the city in the wee hours of the morning. I wasn’t willing to take the stress of not one but two subways arriving in a decent time at 6 am, so I forked up the cash to cab it over. This is something I rarely do and it was worth it. And this is the reason I don’t usually take class at the Gansevoort. It would be different if it were only one train ride away like the Central Park South, Upper East Side and SoHo locations are. But when there are two trains involved, nothing is certain!

I arrived at the Gansevoort at 6:40, nice and early the way I like to get places. I texted Meghann to let her know I was there and a few minutes later the locker room door opened. I looked up expecting Meghann but it was Missy! Meghann arrived a few minutes later and we took some photos, being the bloggers that we are:

I felt great since I gave myself time to get ready in the morning. Enough time to make coffee and order leggings online. Oops.

[Source]

I have discovered that coffee is they key to 7 am Core Fusion.

I brought my extra pair of Core Fusion grippy socks so Meghann could have the full experience, although I was considerate and I warned her they haven’t been washed recently. What can I say? I’m going to Queens to do laundry at my mom’s on Saturday. City living, kids!

We went into the studio and I helped Meghann get set up with 3 lb weights and a strap. I showed her how to hang from the stall bar, which is important to use before and after Core Fusion class for a nice back and full body stretch. Since this class was recently added to the schedule, there was only one other person there. It’s funny – if Meghann wasn’t in NYC, Missy and I would have gone to Central Park South and that person would have had a private lesson!

Stall bar:

[Source]

Diana introduced herself to us and I told her about my foot tendinitis. She asked what I’ve been doing during thighs and I told her the teachers have been having me do chair pose and wide V (second position for all you dancers) so I can keep my feet flat on the floor, since I can’t go up on my toes right now.

Class started and the plank was very good. I was very conscious of my form and Diana complimented the entire class on listening to her instructions on having the proper form. Pushups were good, reverse pushups were good. I can’t believe how much easier reverse pushups have become for me over the last month and a half. I used to barely be able to bend my elbows at all and now I can do it!

We did arms and I felt strong again with my 3 and 4 lb weights. It burned but I was able to keep up and do it all.

When we did thighs, Diana had us only do exercises I could participate in! In my other classes since being injured, if the class was doing something I couldn’t, like small V (first position) on their toes, the teacher would come to me and have me do something different. But Diana set the exercises today based on what I could do. I thought that was so nice of her. Of course, no teacher should ever have to do that or feel like they have to. The needs of the class are most important and I will be fine doing anything I can. That said, I thought it was a very nice thing of Diana to do.

We did chair pose, wide V and thigh dancing (there are usually three sets in thighs). During the first two sets, I felt like I’ve really gotten a better grasp on the correct positioning. I tried hard to keep my stomach pulled in and my back flat and straight. It’s not easy, but I’m hoping to make this second nature, or at the very least, as close to second nature as I can get it! Thigh dancing is pretty rare during Core Fusion classes because it is considered one of the most challenging moves. The last time I did it was a few weeks ago. But I was able to hold my own today! Diana even complimented my moves, as I got really into the “dancing” idea of this. Not that it didn’t burn, because it did. But I didn’t collapse out of the position, which is great.

Then we did pushups and after a couple I felt so strong I decided to try for straight legs. And I did it! It was very hard and I couldn’t get myself as low down, but I was able to do real pushups! About 7 in a row. It felt great.

For glutes we did the moves on all fours on the mat. I hadn’t done that in awhile so it was a nice change of pace. The core work we do sitting under the bar was great too, I really felt it in my abs with the way Diana had us move our legs. We did an alternating legs straight in and out and then bent in and out and back to straight. I’m able to lift my legs during bent legs so that really helps me feel the burn.

Instead of another plank at this point we did a movement I haven’t done before, keeping our feet together in front of us and lifting our butt off the floor and back on in a sitting position. Very nice change!

During the C curve (also called the Curl if I haven’t mentioned it) I also felt pretty able to keep up and take my hands off my legs at certain times. I’m definitely improving here. It was very hard though! I glanced over at Meghann to see how she was doing and I could tell it was tough for her as well. As it should be!

We did different leg stretches at the end which was also a nice change of pace. I enjoyed this.

And at the very end of class, the very last song was . . . the theme song from House. Again! Erin played it on Tuesday as the first Music Yoga Flow song and now Diana was playing it as the last song in Core Fusion when we rest in savasana and stretch. I loved hearing it! It felt like a big screen was going to emerge from the ceiling and an episode of House would play. Which, really, would be the perfect end to a Core Fusion class. . One hour of class followed by one hour of House. Fred, what do you think??

Since there was no big screen, class ended and we went up to Diana to chat a little. In my first post about class in this challenge, I wrote that I like taking Diana’s class because she reminds me of my friend who is a professional dancer. Diana’s hair and body both remind me of Emily. I told Diana about that and it turns out she knew exactly who I was talking about — she knows my friend! They just danced together recently. What a small world!

When class was over I felt so amazing! I feel like I overuse that word here but really, it is the most accurate term to describe how I feel after class. I was in such a great mood and I came to work happy (Maaaaaybe the upcoming 3 day weekend played a part as well). Missy and Meghann both loved the class too. I really wanted Missy to love it since she takes lots of classes and hasn’t had Diana before, and I wanted Meghann to love it since she has never taken class!

You can read Meghann’s review here and Missy’s review here.

I just love how a wonderful Core Fusion class sets the tone for the entire day.

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Updates:

Check out Rachel from Shed It and Get It’s results from her Core Fusion Challenge using the DVDs!

Mazel tov to my baby brother and Mallories on their engagement!!!!!