<p>Boost your confidence</p>

<p>&nbsp;</p>

<p>Test</p>

<p>Boost your confidence</p>

<p>&nbsp;</p>

<p>How to boost your confidence</p>

<p>How to boost your confidence</p>

<p>&nbsp;</p>

<p>How to boost your confidence</p>


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Boost Your Body Confidence This Summer-duplicate

<p>You know the feeling. Lunch is done, the afternoon stretches out ahead of you, and suddenly your brain checks out. Eyes heavy, focus gone, and your hand is already reaching for another coffee.</p>
<p>The 3pm slump is real, and it's not a willpower problem. Here's what's actually causing it, and how to fix it without living on caffeine.</p>
<h2><strong>Why It Happens</strong></h2>
<p><strong>Blood sugar dips.</strong> A carb-heavy lunch spikes blood glucose, then crashes it just as hard an hour or two later, taking your energy down with it.</p>
<p><strong>Cortisol naturally drops.</strong> Your body's stress hormone follows a daily rhythm, and it dips in the mid-afternoon. Less cortisol, less alertness.</p>
<p><strong>You're dehydrated.</strong> Even mild dehydration shows up as fatigue and brain fog long before you feel thirsty.</p>
<p><strong>Your B vitamins are running low.</strong> B vitamins are the engine room for turning food into usable energy. If you're training hard, under stress, or just not eating a huge variety of food, they deplete fast, and low energy is one of the first signs.</p>
<h3><strong>Why More Coffee Isn't the Fix</strong></h3>
<p>Caffeine masks the slump, it doesn't solve it. Coffee #4 blocks adenosine (the chemical that makes you feel tired) without addressing why you're actually low on fuel. That's how you end up wired, jittery, and still tired underneath, then unable to sleep properly, which sets you up for the exact same slump tomorrow.</p>
<h3><strong>5 Ways to Beat It Naturally</strong></h3>
<ul>
<li><strong>Fix your lunch, not your afternoon.</strong> Add protein and fibre to slow the blood sugar rollercoaster, think grilled chicken and veg over a plain pasta bowl.</li>
<li><strong>Hydrate before you caffeinate.</strong> A big glass of water often fixes "tired" faster than coffee does.</li>
<li><strong>Move for 5 minutes.</strong> A short walk or a flight of stairs raises blood flow and alertness without any caffeine at all.</li>
<li><strong>Support your B vitamins. </strong><a title="Herbs of Gold Activated B Complex" href="https://www.nutritionwarehouse.com.au/products/activated-b-complex-by-herbs-of-gold" target="_blank">Herbs of Gold Activated B Complex</a> uses activated forms, methylfolate and mecobalamin &mdash; which your body can use straight away to support energy production, rather than having to convert them first.</li>
<li><strong>Try an adaptogen instead of another stimulant. </strong><a title="Herbs of Gold Ginseng 4 Energy Gold" href="https://www.nutritionwarehouse.com.au/products/ginseng-4-energy-gold-by-herbs-of-gold" target="_blank">Herbs of Gold Ginseng 4 Energy Gold</a> combines four ginsengs plus astragalus, traditionally used to support energy production and a healthy response to stress, without the jitters or crash of a fourth coffee.</li>
</ul>
<h3><strong>The Takeaway</strong></h3>
<p>The 3pm slump isn't a caffeine deficiency, it's usually a blood sugar, hydration, or B-vitamin one. Sort the fuel, and you sort the slump.</p>
<p>Explore the full <a title="Activated Energy range by Herbs of Gold" href="https://www.nutritionwarehouse.com.au/collections/activated-energy-range-by-herbs-of-gold" target="_blank">Activated Energy range by Herbs of Gold</a> to find what fits your afternoon.</p>
<p><em>This information is general in nature and doesn't replace advice from your healthcare professional. Always read the label and follow the directions for use.</em></p>

Why the 3pm energy crash happens and 5 ways to fix it without another coffee, plus the B vitamins and adaptogens that actually help.

Herbs Of Gold Blog 3PM Slump

Beating the 3pm Slump Without Reaching for Coffee

<p>Stuck in a rut? Maybe you haven&rsquo;t been feeling like yourself lately and you&rsquo;re not sure why. These feelings are normal, and it happens to the best of us. When we live our lives on autopilot it can make everyday things seem boring and mundane. You might find yourself feeling unmotivated, slacking off on your usual routines and activities and wondering what&rsquo;s going on in your life that&rsquo;s making you feel this way. Good news! There are things you can do to get yourself back on track. Here are 5 things you can do to get out of a slump and reset your life!&nbsp;</p>

<h3>Accept it&nbsp;</h3>

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<p>The first and arguably hardest step is to accept the fact that you&rsquo;re in a slump. We&rsquo;re all human and our emotions are constantly riding waves. It&rsquo;s normal to feel down in the dumps for a little while, especially if you&rsquo;ve had some stressful situations impact your life.</p>

<p>Maybe you&rsquo;ve overcommitted yourself in your work and social life and you&rsquo;re feeling overwhelmed. Whatever it might be, don&rsquo;t beat yourself up for falling off the tracks.&nbsp;&nbsp;</p>
</div>

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<p><img alt="woman on lounge" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1619049476/LIfestyle/431/disappointed-woman.jpg" /></p>
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<p>You&#39;re exactly where you&rsquo;re meant to be. Rather than dwelling over the fact that you&rsquo;re in a slump, use this as an opportunity to reflect. Reflect on the things in your life that bring you happiness and the things that bring you stress. Can you implement more of the things that make you happy and get rid of the things that don&rsquo;t? Accept that you&rsquo;re in a slump and that it&rsquo;s nothing to be ashamed of. This could be the greatest comeback story of all time!&nbsp;</p>

<h3>Get Outside&nbsp;</h3>

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<p><img alt="park outside" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1619049302/LIfestyle/431/bike-ride-park.jpg" /></p>
</div>

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<p>Sounds simple enough, right? When we&rsquo;re so caught up in our own mind, it&rsquo;s easy to forget the beauty we have around us. It&rsquo;s time to get outside and enjoy the simple things again. Go for an afternoon walk and explore your neighbourhood like you&rsquo;re seeing it for the first time. Notice the trees, the sun and the people you see walking their dogs.</p>
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<p>Just stepping outside and getting some vitamin D can have a serious impact on your mood. You&rsquo;ve probably been buried in your phone, laptop and deep into your work emails, so it&rsquo;s time to ditch the tech and get outside.&nbsp;&nbsp;</p>

<p>Don&rsquo;t just go on a walk because we&rsquo;re telling you to. Be mindful about it! Maybe even ditch the shoes and feel your feet on the earth. The point is, slow down and enjoy the things you have around you.&nbsp;</p>

<h3>Target the Slump&nbsp;</h3>

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<p>Now that you&rsquo;ve accepted you&rsquo;re in a slump and you&rsquo;ve spent some time stepping away from it all, it&rsquo;s time to target the slump. What area of your life is the slump coming from? The three main areas that people find are career, relationships and mental health.</p>

<p>You probably already have an idea of what&rsquo;s impacting you the most, but if not, have a good think about it.</p>
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<p><img alt="man thinking" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1619049181/LIfestyle/431/frustrated-at-work.jpg" /></p>
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<p>Figuring out the root cause is important because then you can make a conscious effort to make it better. Sometimes when you&rsquo;re stuck in a rut it&rsquo;s easy to ignore the cause and put a band aid on the problem. But if you do this, you&rsquo;ll find yourself falling into another slump shortly after.&nbsp;</p>

<p>When you figure out what part of your life is sending you into this slump, your next steps can be targeted towards improving this.&nbsp;&nbsp;</p>

<h3>Shock the System&nbsp;</h3>

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<p><img alt="early morning beach" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1619049252/LIfestyle/431/early-morning-beach-swim.jpg" /></p>
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<p>When we say shock the system, we don&rsquo;t mean go on a last minute sky-diving adventure (that&rsquo;s not entirely off the cards though). Sometimes all you need is to switch things up.</p>

<p>If you&rsquo;re usually staying up late and waking up at midday, try getting yourself out of bed early for a week straight.</p>
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<p>If you usually go to the gym to exercise, ditch the weights and do some outdoor activities instead. Not only will this wake you up and get you out of your old routine, but you might accidentally find something you really enjoy.&nbsp;&nbsp;</p>

<p>Here are a few things you could do:&nbsp;</p>

<ul>
	<li>Wake up with the sun and go for an ocean swim&nbsp;</li>
	<li>Meet up with a friend you haven&rsquo;t spoken to in a while&nbsp;</li>
	<li>Change up your diet&nbsp;</li>
	<li>Rearrange your home and furniture&nbsp;</li>
</ul>

<p>You&rsquo;d be surprised how much of an impact these simple changes can make. If you find something you enjoy, it might ignite some motivation in you.&nbsp;&nbsp;</p>

<h3>Help someone else&nbsp;</h3>

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<p>Sound a bit counter intuitive? We&rsquo;re all human and that means we are inherently social creatures. A lot of the time, helping others is where we find purpose.&nbsp;It doesn&rsquo;t have to be some grand plan to change the world and defeat world hunger. Helping others in your day-to-day life is just as impactful.</p>

<p>Who in your life do you think could use a helping hand? Your grandparents? You mum? Your friends? Whoever it might be, reach out and find ways you can make their life better.&nbsp;&nbsp;</p>
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<p><img alt="young man helping older man" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1619050044/LIfestyle/431/helping-someone.jpg" /></p>
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<p>If you&rsquo;re not sure who in your life could use some help, start small. Make it goal whenever you go out to compliment someone or help someone with their groceries. If you feel up to it, maybe even try volunteering. There are many organisations that are always excited to have new people on board. Helping someone else will not only benefit them, but you&rsquo;ll have a sense of gratification and purpose.&nbsp;&nbsp;</p>

<p>Being stuck in a rut isn&rsquo;t nice. It can feel like you need an entire revamp of your life. We wish hitting the reset button was easy, but it takes a little more effort than we&rsquo;d like to admit. But if you use these tips and genuinely implement them into your life, you&rsquo;ll be getting out of your slump in no time.&nbsp;&nbsp;</p>


Are you feeling unmotivated and unfulfilled with your life? You might be in a slump. Here are 5 ways to get you out of it!

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Get out of a Slump! 5 Ways to Reset Your Life

<p>Support your quest to stay fit and healhty over summer and the holidays with these top supplemnets from MuscleTech.  Whether that means hitting the gym hard to gain some serious mass, or it's time to burn baby burn and get those abs of steal.</p>
<p>Here are our top 4 supps to keep you on track of your goals.</p>

<h2>1. Protein </h2>

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<p>If you&rsquo;re looking to build muscle and add mass to your frame, it&rsquo;s a given you&rsquo;ll be spending time in the gym but don&rsquo;t forget that eating for muscle is important too. You&rsquo;ll need to be in a calorie surplus or at least maintenance to bulk up, and what you eat is vital too. If you&rsquo;re looking to perform at your best, eating protein-rich foods is key. </p>
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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/isowhey-by-muscletech?variant=44389370265827" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1737068894/Product%20Photos%202024/0001_muscletech-isowhey-2lbs-chocolate_500x500.webp" /></a>

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<p class="text-center"><b>Nitro-Tech Whey Protein by MuscleTech</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/isowhey-by-muscletech?variant=44389370265827" role="button" target="_blank">More Info</a></p>
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<h2>2. Thermogenic Support</h2>

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<p>There is an overwhelming amount of information out there on how to &ldquo;burn fat, lose weight now!&rdquo; but it&rsquo;s simple: if you want to lose weight, you need to eat in a calorie deficit. Work out what your weight loss goal is and break it down into a manageable weekly target. Make sure you increase your activity before decreasing your food, and never underestimate the power of a good night&rsquo;s sleep! If you struggle to stick to the plan, find yourself an accountability buddy. And be kind to yourself, always. Learn to love your body!</p>
</div>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/hydroxycut-hardcore-elite-capsules-by-muscletech?variant=42405619335395" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1657239178/Supplements/549/hydroxycut_by_muscletech.jpg" /></a>

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<p class="text-center"><b>Hydroxy Cut by MuscleTech</b></p>
<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/hydroxycut-hardcore-elite-capsules-by-muscletech?variant=42405619335395" role="button" target="_blank">More Info</a></p>
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<h2>3. Pre Workout</h2>

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<p>If you&rsquo;re looking to improve your speed and agility, or perhaps you&rsquo;re an athlete wanting to improve your performance in a fast-paced sport, then interval training and explosive movements are for you. Explosive exercises test your strength and speed but also reduce the risk of injury in sports that require quick acceleration. Don&rsquo;t forget to incorporate weight training into your workout regime, and fuelling your body with fast-acting carbs before you train is key.</p>

</div>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/shatter-by-muscletech?variant=43451760378083" target="_blank"><img src="//www.nutritionwarehouse.com.au/cdn/shop/products/muscletech-shatter-30serves-tropical-paradise_600x600.jpg?v=1666059545" /></a>

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<p class="text-center"><strong>Shatter Pre Workout by MuscleTech</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/shatter-by-muscletech?variant=43451760378083" role="button" target="_blank">More Info</a></p>
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<h2>4. Creatine </h2>

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<p> The most researched supplement couldn't be out of this list. Whether you prefer in a capsule form or powdered form, creatine is the supplement that should be in your stack. Creatine has been proven to support energy production during high intensity exercise and to assist muscle growth during resistance training. And remember that creatine is also great for promoting lean body mass during resistance training.</p>

</div>
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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/collections/muscletech-supplements-m-12/products/platinum-creatine-capsules-by-muscletech?variant=43926312911075" target="_blank"><img src="//www.nutritionwarehouse.com.au/cdn/shop/files/creatinecaps-muscletech_600x600.png?v=1690758385" /></a>

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<p class="text-center"><strong>Platinum Creatine Capsules by MuscleTech</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/collections/muscletech-supplements-m-12/products/platinum-creatine-capsules-by-muscletech?variant=43926312911075" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>


Fuel your fire this summer, build muscle, get lean, improve speed and agility with these top 5 supplements from MuscleTech. 

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Top 4 Supps for Summer

<p style="margin-left:2.25pt;">This week is Men&rsquo;s Health Week and to put into perspective, men have&nbsp;a shorter life expectancy than women - 78 years for men&nbsp;and 82.3years for women. Some of the reasons for that is&nbsp;that men take their own lives four times more than women (on average 5 men will commit suicide every day), accident, cancer and heart disease are also significant factors in men&rsquo;s life.</p>

<h3>Here are a few facts that impact men&rsquo;s health every year:</h3>

<ul>
	<li><strong>30%</strong> of a man&rsquo;s overall health is determined by genetics, and<strong> 70%</strong> is controllable by lifestyle choices.</li>
	<li>Physical activity may lower the risk of heart attack by<strong> 25%</strong>.</li>
	<li>Sleeping <strong>7-8 hours</strong> a night lessens the risk of fatal heart attack by<strong> 60%</strong> compared to someone who sleeps 5 hours or less.</li>
	<li>Inactive men are<strong> 60% </strong>more likely to suffer from depression than active ones.</li>
	<li>Type<strong> 2 diabetes</strong> is more likely in men that consume more than <strong>10 drinks</strong> a week.</li>
	<li>The last <strong>11 </strong>years of a man&rsquo;s life will be in poor health.</li>
	<li>The<strong> 3 </strong>most common reasons for men&rsquo;s reduced lifespan are cardiovascular disease, suicide and motor vehicle accident.</li>
</ul>

<h3>Prevention</h3>

<p>Having regular check up&rsquo;s is necessary to prevent some of the injuries, illness and diseases that can develop with age. Here&rsquo;s a guide according to your age group for health screenings:</p>

<h3>In your 20&rsquo;s:</h3>

<ul>
	<li>You should get an annual physical exam that includes blood pressure, height and weight.</li>
	<li>Once a year, have a vision and dental check-up.</li>
	<li>Every two years screen for STD and HIV.</li>
	<li>Every year test for testicular cancer and monthly self-exams.</li>
	<li>Every five years check your cholesterol levels.</li>
</ul>

<h3>In your 30s:</h3>

<ul>
	<li>All the above.</li>
	<li>Plus once a year screen for coronary heart disease.</li>
	<li>And blood test for diabetes, thyroid disease, liver problems and anaemia.</li>
</ul>

<h3>In your 40s:</h3>

<ul>
	<li>All the above.</li>
	<li>Plus every five years a cardiovascular evaluation.</li>
	<li>Every year screen for prostate cancer.</li>
</ul>

<h3>In your 50s:</h3>

<ul>
	<li>All the above plus annual screening for type 2 diabetes.</li>
	<li>Every year vision and hearing exams.</li>
	<li>Every year depression screening.</li>
	<li>Annual lipid disorder screening.</li>
	<li>And annually screening for colon cancer, sigmoidoscopy and colonoscopy.</li>
</ul>

<h3>In your 60s:</h3>

<ul>
	<li>All the above.</li>
	<li>Plus annual screening for osteoporosis.</li>
	<li>Screening for dementia and Alzheimer&rsquo;s.</li>
</ul>

<h3><span aria-hidden="true" class="glyphicon glyphicon-paperclip"></span> Final Notes</h3>

<p style="margin-left:2.25pt;">Improving men&rsquo;s health is essential to our communities, and it involves not only men but also women, family and health services. It&#39;s important to create&nbsp;a supportive environment so men can improve their health and also&nbsp;have a place where they feel safe to reach out for help.</p>

<p style="margin-left:2.25pt;">Always remember if you&nbsp;don&rsquo;t feel well or have a problem that won&rsquo;t go away, seek medical advice. It&rsquo;s OK to ask for help.</p>

<p style="margin-left:2.25pt;">Talk to&nbsp;medical professionals, family members, friends or workmates, and&nbsp;remember Fear is not the killer, don&rsquo;t leave it too late to seek help.</p>

<h3><span aria-hidden="true" class="glyphicon glyphicon-paperclip"></span> Links</h3>

<p style="margin-left:2.25pt;"><a href="https://www.livin.org/" target="_blank">https://www.livin.org/</a></p>

<p style="margin-left:2.25pt;"><a href="https://www.amhf.org.au/men_s_health_week_australia/" target="_blank">https://www.amhf.org.au/men_s_health_week_australia</a></p>

<p style="margin-left:2.25pt;"><a href="http://www.menshealthaustralia.net/" target="_blank">http://www.menshealthaustralia.net</a></p>

<p style="margin-left:2.25pt;"><a href="https://mensshed.org/" target="_blank">https://mensshed.org</a></p>

<p style="margin-left:2.25pt;"><a href="http://malesuicidepreventionaustralia.com.au/" target="_blank">http://malesuicidepreventionaustralia.com.au</a></p>

<p style="margin-left:2.25pt;"><a href="https://mensline.org.au/" target="_blank">https://mensline.org.au</a></p>


This week is Men’s Health Week and to put into perspective men has a shorter life expectancy than women - 78 years for men and 82.3years for women.

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Men’s Health Week: The Facts

<p>In honour of Men&#39;s Health Week, we are excited to share with you some of the most motivational and inspiring stories of men in the sports and fitness industry. Both physical and mental health is vital for every person on the planet but is sometimes put on the backburner when it comes to the men in our lives. It is easy to feel like you must prioritise work and social commitments above all else, but at the end of the day, the most important thing is your health! If you&#39;re a lover of sports and everything fitness, these stories will serve as a little bit of motivation for your week. It&#39;s important to have mentors and people you look up to; maybe some of these people will end up on your list!&nbsp;</p>

<h3>Magic Johnson</h3>

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<p>Amongst Magic Johnson&#39;s incredible athletic talent and astounding basketball career, he also lives with HIV. Battling the stereotypes and discrimination in his early career, his diagnosis put a huge barrier in between him and his dream basketball career.</p>

<p>After the announcement of his HIV diagnosis, he immediately retired and took a four-year hiatus.&nbsp;The stigma surrounding HIV and the AIDS pandemic was extreme and HIV was considered highly contagious and essentially a death sentence.&nbsp;</p>
</div>

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<p><img alt="magic johnson" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1623626738/LIfestyle/475/magic-johnson-hiv.jpg" /></p>
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<p>As more knowledge on HIV became available, Johnson decided to return to the NBA and continue his sporting career. Although he faced prejudice, he served as an inspiration for all HIV positive people. He went on to win six championships and was named NBA&#39;s most valuable player (MVP) five different times. This story should act as a reminder that your diagnoses do not define you. You can still pursue the life you&#39;ve always dreamt of while taking care of your health. The stigma surrounding particular health issues are just that; stigmas. &nbsp;</p>

<h3>Eric Shanteau</h3>

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<p><img alt="eric shanteau" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1623626961/LIfestyle/475/eric-shanteau-cancer.jpg" /></p>
</div>

<div class="col-md-6 col-2">
<p>Eric Shanteau faced news that could have come straight from a nightmare. Just one week before the Olympic qualifiers, Eric was diagnosed with testicular cancer. This life-changing news came as a huge shock and could have completely changed the trajectory of Erics life.</p>

<p>However, despite this horrific realisation, this didn&#39;t stop Eric from competing just seven days later. Good thing he did, because this decision landed him in the 2008 Beijing Olympics.&nbsp;</p>
</div>
</div>

<p>After competing and missing the finals by just .13 seconds he returned home for his surgery. Since then, he is in remission and is now an active spokesperson on men&#39;s testicular cancer. Although testicular cancer is quite rare, it is always a good idea to get checked. Prostate cancer in particular is a concern of many men across Australia, and you should prioritise regular health check-ups. It is entirely normal to get regular checks for these things, and future you will be extremely thankful. &nbsp;</p>

<h3>Kobe Byrant&nbsp;</h3>

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<p>Many of us felt the grief of Kobe Byrant&#39;s death in 2020. His astonishing basketball career can be attributed to his work ethic and dedication. Many young men and women looked up to Kobe and found motivation from the way he carried himself through his life.</p>

<p>People tried to replicate his lifestyle and learn how to &#39;train like Kobe Byrant&#39;. In his early life, Kobe wasn&#39;t even sure that basketball was for him.&nbsp;</p>
</div>

<div class="col-md-6">
<p><img alt="kobe bryant" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1623627023/LIfestyle/475/kobe-bryant.jpg" /></p>
</div>
</div>

<p>After a disheartening summer basketball camp, Kobe struggled to keep up with the other players and felt as though his sports career was just a dream.&nbsp;However, after reading about his idols like Michael Jordan, he realised that hard work trumps all.In high school, Kobe would start training at 5 am and would finish up at 7 pm. He would challenge anyone that was better than him in efforts to constantly improve. He then went on to join the Lakers in the NBA and is an 18-time All Star. Despite Kobe&#39;s untimely death, he continues to inspire young men in the sports industry. Just because you aren&#39;t naturally talented at something doesn&#39;t mean you should neglect it. With hard work and willpower, you can become a pro at anything.&nbsp;</p>

<p>If there&#39;s anything these three men have in common, it&#39;s their decision to prioritise health. As men, taking care of yourself is the first step to living a happy life. Although your health issues don&#39;t define you, it&#39;s important to get on top of them so you can continue focusing on the things that make you happy.&nbsp;</p>


In honour of Men’s Health Week, we are excited to share with you some of the most motivational and inspiring stories of men in the sports and fitness industry. If you're in need of some motivation, these men will help push you through the week.