Long days. Tight schedules. Endless to-do lists. For many professionals—especially those in high-demand careers like finance, tech, or law—fitness often falls to the bottom of the priority list. That was the case for former Wall Street analyst turned personal trainer, Jake Monroe, who learned firsthand that a packed calendar doesn’t have to mean sacrificing your health.

After years of 14-hour days, missed meals, and chronic fatigue, Jake left the trading floor and pivoted into fitness. His mission? To help busy people stay active, without needing an hour-long gym session. The result is what he now calls his “5-Minute Blueprint”—a series of high-efficiency workouts designed for time-starved lives.

The Power of 5 Minutes

“People think if they can’t work out for 45 minutes, it’s not worth it. That’s just not true,” Jake says. His approach centers around micro-workouts—short bursts of movement that boost metabolism, build strength, and improve mood in just a few minutes.

These routines are built around functional movements: bodyweight squats, push-ups, planks, lunges, and quick cardio like jumping jacks or high knees. No equipment, no excuses. Just five focused minutes that make a difference—especially when done consistently.

Why It Works

Science backs it up. Even brief sessions of movement can increase blood flow, improve focus, and release endorphins. For Jake’s clients—many of whom still work in corporate settings—the real win is in the habit. “Once you realize you can fit it in, it becomes part of your day like brushing your teeth,” he says.

Plus, these short workouts reduce decision fatigue. You don’t need a plan, a gym, or an outfit change—just a timer and the willingness to move.

The Blueprint

Jake’s weekly plan looks something like this:

• Monday: 5-Minute Full Body Burn
• Tuesday: Core & Mobility
• Wednesday: Upper Body Power
• Thursday: Quick Cardio Blast
• Friday: Legs + Balance
• Weekend: Walk, stretch, or repeat your favorite

He also encourages setting a phone reminder and treating the workout like a non-negotiable meeting.

Fitness for Real Life

The truth is, health doesn’t require a complete lifestyle overhaul. Sometimes, it starts with five intentional minutes. Jake’s story proves that no matter how busy life gets, there’s always a way to move.

So if you’re caught in the grind, feeling like there’s no time—remember, you don’t need hours. You just need a few focused minutes, a little consistency, and a blueprint built for your life.

Start small. Stay consistent. And watch how five minutes a day can change everything.

When it comes to losing weight, the evening meal is frequently viewed negatively, but it doesn’t have to be the enemy! Actually, the key to successfully managing your weight may be a well-prepared and delectable dinner. You can make filling meals that support your body without sacrificing your objectives by emphasizing lean proteins, an abundance of vegetables, and clever cooking methods. Forget boring and restrictive dinners—this all-inclusive guide reveals 10 delicious and simple recipes that will help you lose weight while still enjoying your evening meal!

The Dinner Dilemma: Making Smart Choices for Weight Loss

Many fall into the trap of heavier, calorie-dense dinners, especially after a long day. However, making conscious choices at dinnertime can significantly impact your overall calorie intake and contribute to a healthy weight loss journey. The key is to prioritize:

• Lean Protein: Promotes satiety and helps preserve muscle mass.
• Abundant Vegetables: Low in calories, high in fiber and nutrients, adding bulk and satisfaction.
• Whole Grains (in moderation): Provide sustained energy and fiber.
• Healthy Fats (in moderation): Contribute to fullness and flavor.
• Smart Cooking Methods: Opt for baking, grilling, steaming, and stir-frying over frying.
• Flavorful Seasonings: Utilize herbs, spices, garlic, onion, and lemon juice to enhance taste without added calories.

10 Delicious Dinner Recipes Designed for Weight Loss:

Get ready to transform your evenings with these flavorful and figure-friendly dinner ideas:

1. Lemon Herb Baked Salmon with Roasted Asparagus:

• Weight Loss Powerhouse: Salmon is rich in omega-3 fatty acids and lean protein. Asparagus is low in calories and packed with nutrients.
• Flavor Profile: Bright, fresh, and satisfying.
• Everyday Appeal: Easy to prepare and cook, perfect for a weeknight meal.
• Ingredients: Salmon fillets, asparagus spears, lemon slices, olive oil (sparingly), dried herbs (dill, thyme, oregano), garlic powder, salt, and pepper.
• Instructions: Toss asparagus with a light drizzle of olive oil, salt, and pepper. Place salmon fillets on a baking sheet lined with parchment paper. Top with lemon slices, herbs, garlic powder, salt, and pepper. Bake at 400°F (200°C) for 12-15 minutes, or until salmon is cooked through and flaky and asparagus is tender-crisp.

2. Speedy Chicken Stir-Fry with Brown Rice:

• Weight Loss Powerhouse: Lean chicken breast is a great source of protein. Plenty of colorful, low-calorie vegetables add volume and nutrients. Brown rice provides fiber for sustained energy.
• Flavor Profile: Savory, slightly sweet, and customizable.
• Everyday Appeal: Quick to cook and can utilize whatever vegetables you have on hand.
• Ingredients: Boneless, skinless chicken breast (cut into strips), low-sodium soy sauce, ginger (grated), garlic (minced), your favorite stir-fry vegetables (broccoli, snap peas, carrots, bell peppers, mushrooms), a drizzle of sesame oil, and cooked brown rice.
• Instructions: Stir-fry chicken in a pan until cooked through. Add vegetables, ginger, and garlic and cook until tender-crisp. Stir in soy sauce and sesame oil. Serve over brown rice.

3. Hearty Lentil Soup with Whole-Grain Bread:

• Weight Loss Powerhouse: Lentils are packed with protein and fiber, promoting satiety. Vegetables add nutrients and bulk. Whole-grain bread provides complex carbohydrates.
• Flavor Profile: Earthy, savory, and comforting.
• Everyday Appeal: Easy to make in a large batch for leftovers.
• Ingredients: Lentils, vegetable broth (low sodium), diced carrots, celery, onion, diced tomatoes, garlic (minced), dried herbs (bay leaf, thyme), salt, pepper, and a slice of whole-grain bread.
• Instructions: Sauté carrots, celery, and onion until softened. Add lentils, vegetable broth, diced tomatoes, garlic, and herbs. Bring to a simmer and cook until lentils are tender. Season with salt and pepper. Serve with a slice of whole-grain bread.

4. Flavorful Turkey Meatloaf Muffins with Steamed Green Beans:

• Weight Loss Powerhouse: Lean ground turkey is a great protein source. Incorporating vegetables into the meatloaf adds nutrients and moisture. Steamed green beans are low in calories and high in fiber.
• Flavor Profile: Savory and satisfying, a lighter take on a classic.
• Everyday Appeal: Portion-controlled and easy to prepare.
• Ingredients: Lean ground turkey, rolled oats or whole-wheat breadcrumbs, egg, diced onion, grated zucchini, diced bell pepper, Italian seasoning, garlic powder, salt, pepper, and fresh or frozen green beans.
• Instructions: Combine ground turkey, oats/breadcrumbs, egg, and vegetables with seasonings. Form into muffin shapes and bake at 375°F (190°C) until cooked through. Steam green beans until tender-crisp.

5. Black Bean Burgers on Lettuce “Buns” with Salsa:

• Weight Loss Powerhouse: Black beans are a great source of plant-based protein and fiber. Using lettuce as a “bun” significantly reduces carbohydrates and calories. Salsa adds flavor with minimal calories.
• Flavor Profile: Savory, slightly spicy, and refreshing.
• Everyday Appeal: Vegetarian and easy to customize with toppings.
• Ingredients: Black beans (mashed), rolled oats or breadcrumbs, diced onion, bell pepper, corn (optional), cilantro, cumin, chili powder, garlic powder, salt, pepper, large lettuce leaves (for buns), and salsa.
• Instructions: Combine black beans, oats/breadcrumbs, vegetables, and seasonings. Form into patties. Cook in a skillet or bake until heated through. Serve in lettuce leaves with salsa and your favorite low-calorie toppings (avocado sparingly, chopped tomatoes, etc.).

6. Shrimp Scampi with Zucchini Noodles (Zoodles):

• Weight Loss Powerhouse: Shrimp is a lean protein source. Zucchini noodles are a low-carb and low-calorie alternative to traditional pasta. Garlic and lemon add flavor without extra fat.
• Flavor Profile: Garlicky, lemony, and light.
• Everyday Appeal: Quick to cook and satisfying.
• Ingredients: Shrimp (peeled and deveined), zucchini, garlic (minced), olive oil (sparingly), white wine or vegetable broth, lemon juice, red pepper flakes (optional), fresh parsley, salt, and pepper.
• Instructions: Spiralize zucchini into noodles. Sauté garlic in olive oil. Add shrimp and cook until pink. Stir in white wine/broth, lemon juice, red pepper flakes, salt, and pepper. Add zucchini noodles and cook until tender-crisp. Garnish with fresh parsley.

7. Sheet Pan Lemon Herb Chicken & Vegetables:

• Weight Loss Powerhouse: Lean chicken and a variety of vegetables cooked together for a balanced and low-calorie meal.
• Flavor Profile: Bright, herby, and easy cleanup!
• Everyday Appeal: Minimal effort for a complete dinner.
• Ingredients: Boneless, skinless chicken thighs or breasts (cut into pieces), broccoli florets, chopped bell peppers, sliced red onion, baby carrots, olive oil (sparingly), lemon slices, dried herbs (oregano, thyme), garlic powder, salt, and pepper.
• Instructions: Toss chicken and vegetables with a light drizzle of olive oil, lemon slices, herbs, garlic powder, salt, and pepper on a baking sheet. Roast at 400°F (200°C) for 20-25 minutes, or until chicken is cooked through and vegetables are tender.

8. Tofu Stir-Fry with Plenty of Greens:

• Weight Loss Powerhouse: Tofu is a versatile plant-based protein. Loads of leafy greens and other vegetables add volume and nutrients with minimal calories.
• Flavor Profile: Savory, customizable with your favorite stir-fry sauce (low sodium).
• Everyday Appeal: Vegetarian and quick to prepare.
• Ingredients: Extra-firm tofu (pressed and cubed), low-sodium soy sauce, ginger (grated), garlic (minced), your favorite leafy greens (spinach, kale, bok choy), other stir-fry vegetables (mushrooms, snap peas, carrots), a drizzle of sesame oil, and cooked quinoa (optional, in moderation).
• Instructions: Stir-fry tofu until lightly browned. Add ginger and garlic, then leafy greens and other vegetables. Stir in soy sauce and sesame oil. Serve on its own or with a small portion of quinoa.

9. Baked Cod with Roasted Brussels Sprouts:

• Weight Loss Powerhouse: Cod is a very lean white fish packed with protein. Brussels sprouts are low in calories and high in fiber.
• Flavor Profile: Mild, flaky fish with slightly sweet and nutty Brussels sprouts.
• Everyday Appeal: Simple and healthy.
• Ingredients: Cod fillets, Brussels sprouts (halved), olive oil (sparingly), lemon wedges, garlic powder, salt, and pepper.
• Instructions: Toss Brussels sprouts with a light drizzle of olive oil, salt, and pepper. Place cod fillets on a baking sheet. Season with garlic powder, salt, and pepper, and top with lemon wedges. Roast at 400°F (200°C) for 12-15 minutes, or until cod is cooked through and flaky and Brussels sprouts are tender-crisp.

10. One-Pot Chicken and Vegetable Quinoa:

• Weight Loss Powerhouse: Chicken provides lean protein. Quinoa is a complete protein and a good source of fiber. Vegetables add nutrients and volume.
• Flavor Profile: Savory and convenient one-pot meal.
• Everyday Appeal: Easy cleanup!
• Ingredients: Boneless, skinless chicken breast (cut into pieces), quinoa, chicken broth (low sodium), diced onion, diced carrots, diced celery, diced bell pepper, garlic (minced), dried herbs (thyme, rosemary), salt, and pepper.
• Instructions: In a pot, sauté onion, carrots, and celery until softened. Add garlic and cook for another minute. Add chicken, quinoa, chicken broth, bell pepper, herbs, salt, and pepper. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until quinoa is cooked and chicken is cooked through.

Making Dinner Your Weight Loss Success Story:

These 10 delicious dinner recipes prove that losing weight doesn’t mean sacrificing flavor or satisfaction. By focusing on lean protein, abundant vegetables, and smart cooking techniques, you can create enjoyable evening meals that support your health goals. Experiment with these ideas, find your favorites, and make dinner a delicious and integral part of your weight loss journey!

Sweating is a natural response to physical activity, but it does more than just cool your body down. When you exercise and break a sweat, you’re giving your body a powerful boost in circulation, endurance, and overall function. Whether you’re engaging in intense workouts, cardio, or strength training, sweating plays an essential role in keeping you active and feeling great.

Here’s why sweating during exercise is incredibly beneficial and why you should embrace it as part of your fitness routine!

🔥 1. Helps Regulate Body Temperature

The primary reason we sweat is to cool the body down. When you work out, your body heats up, and sweat helps prevent overheating by releasing heat through the skin.

💡 Why it matters:
✔ Keeps you comfortable during workouts.
✔ Prevents dizziness or exhaustion from overheating.
✔ Allows you to train longer without discomfort.

👉 Tip: Stay hydrated! Drinking water helps replenish fluids lost through sweat.

💓 2. Supports Cardiovascular Health

When you engage in sweat-inducing exercises like running, cycling, or dancing, your heart rate increases, and your body pumps more oxygen to your muscles. This strengthens your heart and lungs, improving overall cardiovascular endurance.

💡 Why it matters:
✔ Strengthens the heart and improves circulation.
✔ Lowers stress on the cardiovascular system over time.
✔ Boosts endurance for longer and more intense workouts.

👉 Try This: High-intensity interval training (HIIT) is a great way to get your heart pumping and sweat pouring!

💦 3. Encourages Hydration & Fluid Balance

Sweating makes you thirsty, which naturally encourages you to drink more water. This helps maintain proper hydration levels, which are essential for muscle function and overall energy.

💡 Why it matters:
✔ Prevents dehydration and muscle cramps.
✔ Aids in digestion and energy production.
✔ Helps regulate electrolyte balance in the body.

👉 Tip: After an intense sweat session, replenish with water, coconut water, or electrolyte drinks to restore lost minerals.

🦵 4. Enhances Circulation & Muscle Recovery

When you sweat, your blood flow increases, carrying oxygen and nutrients to your muscles. This helps reduce muscle stiffness, speeds up recovery, and prevents soreness after workouts.

💡 Why it matters:
✔ Helps muscles recover faster.
✔ Reduces stiffness and tension.
✔ Supports flexibility and movement.

👉 Try This: Stretching after a sweaty workout helps relax muscles and improve recovery time.

🧘 5. Supports Relaxation & Stress Relief

Breaking a sweat isn’t just physical—it has mental benefits too! When you exercise, your body releases endorphins (feel-good hormones), which reduce stress and improve mood.

💡 Why it matters:
✔ Reduces feelings of anxiety and tension.
✔ Improves overall mood and mental clarity.
✔ Helps you sleep better after a workout.

👉 Try This: Yoga, running, or dancing are great ways to sweat while also relaxing the mind.

⚡ 6. Boosts Endurance & Performance

The more you sweat, the better your body becomes at handling heat and intense workouts. Over time, your endurance improves, allowing you to exercise longer and stronger without getting tired too quickly.

💡 Why it matters:
✔ Builds stamina for longer workouts.
✔ Prepares the body for high-performance activities.
✔ Increases overall fitness levels.

👉 Tip: Try adding interval training to your workouts to push your endurance limits.

🏋️ 7. Supports Healthy Skin

Sweating helps to open up your pores, allowing your skin to naturally release impurities. Combined with proper cleansing after exercise, this can lead to clearer, healthier-looking skin.

💡 Why it matters:
✔ Helps unclog pores and remove dirt.
✔ Encourages skin to refresh and renew itself.
✔ Promotes a natural, healthy glow.

👉 Tip: Wash your face after sweating to prevent buildup and keep your skin fresh!

🏆 Final Thoughts

Sweating during exercise isn’t just a sign of a good workout—it’s an important part of staying active, maintaining hydration, improving endurance, and even promoting relaxation. Whether you’re doing intense cardio, strength training, or yoga, sweating is a natural way your body adapts and thrives.

💬 Which sweat-inducing workout is your favorite? Share your thoughts below! 🚀💦

Breaking a sweat isn’t just about burning energy—it’s a sign that your body is working hard, increasing circulation, and regulating temperature. Whether you’re looking for a quick, intense session or a longer endurance-based workout, these exercises will get you sweating and feeling great.

🔥 Why Sweat Matters

Sweating happens when your body heats up during physical activity, warm temperatures, or stress. It helps:

✔️ Cool the body down to prevent overheating.
✔️ Improve circulation by increasing blood flow.
✔️ Support detoxification by flushing out impurities through the skin.
✔️ Boost endurance and stamina with regular movement.

Now, let’s dive into the best exercises to get your heart pumping and your skin glistening!

🏃‍♂️ 1. High-Intensity Interval Training (HIIT)

Short bursts of intense activity followed by rest periods make HIIT one of the best ways to break a sweat fast.

Example Routine:

🔹 Jump Squats – 30 sec
🔹 Push-Ups – 30 sec
🔹 Burpees – 30 sec
🔹 Mountain Climbers – 30 sec
⏳ Rest – 30 sec
🔄 Repeat 3-4 times

💡 HIIT keeps your heart rate high and boosts calorie burning—even after you finish working out!

💃 2. Dance Workouts

Dancing is fun, engaging, and a full-body workout that makes you sweat while enjoying music.

🎵 Try:
✔ Zumba or cardio dance routines
✔ Hip-hop or salsa sessions
✔ Jump-style aerobics

💡 Even 20-30 minutes of energetic dancing can leave you drenched in sweat while keeping things exciting!

🚴‍♀️ 3. Cycling or Spin Workouts

Cycling uses leg power and endurance, making it a fantastic sweat-inducing workout.

🚴 Try:
✔ Outdoor biking on trails or roads.
✔ Indoor spin classes with music and instructor guidance.
✔ Stationary cycling at home with varying resistance levels.

💡 Increase speed and resistance to push your sweat levels higher!

🏋️‍♂️ 4. Strength Training with Minimal Rest

Lifting weights with shorter rest periods between sets keeps your heart rate up and encourages sweating.

Try this strength circuit:

🏋️‍♀️ Squats – 12 reps
🏋️‍♂️ Dumbbell Shoulder Press – 12 reps
🏋️‍♀️ Lunges – 12 reps per leg
🏋️‍♂️ Deadlifts – 10 reps
⏳ Rest only 20-30 seconds between exercises

💡 This method builds strength while keeping the workout intense and sweaty!

🏃‍♀️ 5. Running or Sprinting

Running—especially in warm weather—guarantees a good sweat session.

✔ Steady jogging for endurance training.
✔ Sprints for short, high-intensity bursts.
✔ Incline treadmill running for an extra challenge.

💡 Want to increase sweating? Try running in humid conditions or wearing layers (safely) to trap heat!

🧘‍♀️ 6. Hot Yoga or Power Yoga

Yoga isn’t just about stretching—it can also intensify sweating with heat-based or strength-focused flows.

🧘 Try:
✔ Hot yoga – Practiced in a heated room to increase perspiration.
✔ Power yoga – Faster movements with strength poses.
✔ Vinyasa flow – Continuous sequences to build warmth.

💡 Yoga improves flexibility while making you sweat at the same time!

⏳ 7. Jump Rope Workouts

Jumping rope is a simple yet effective cardio workout that quickly increases body temperature.

Try this:

🔄 Jump rope fast – 30 sec
🛑 Rest – 15 sec
🔄 Jump rope slow – 30 sec
🛑 Rest – 15 sec
🔄 High knees with jump rope – 30 sec

💡 Jumping rope not only makes you sweat but also improves coordination and endurance!

🏀 8. Sports & Outdoor Activities

Sometimes the best workouts come from playing sports or outdoor adventures!

🏀 Try:
✔ Basketball – Constant movement keeps sweat levels high.
✔ Soccer – Running and quick bursts of movement increase intensity.
✔ Hiking – Uphill trails challenge your endurance.

💡 Playing sports is a great way to work up a sweat while having fun with friends!

🎯 Final Thoughts

Sweating is a natural and important part of any good workout. Whether you prefer fast-paced cardio, strength training, or fun activities like dancing and sports, getting sweaty helps your body stay active and refreshed.

💬 Which exercise makes you sweat the most? Let’s talk about it below! 🚀🔥

Breaking a sweat isn’t just for the gym—there are plenty of activities that get your heart pumping, muscles working, and sweat flowing! Whether you’re looking for an intense workout, a fun outdoor adventure, or even a social activity, sweating helps boost endurance, improve circulation, and support relaxation.

Here are some exciting, sweat-inducing activities to keep you active and energized!

🏃 1. Running & Jogging

Running is one of the most effective ways to work up a sweat. Whether you prefer sprinting, long-distance running, or trail jogging, this activity increases your heart rate and keeps your body moving.

💡 Why it works:
✔ Boosts cardiovascular endurance.
✔ Engages the entire body.
✔ Can be done anywhere, anytime.

👉 Try This: Run on an incline or in warm weather to sweat even more!

🚴 2. Cycling & Spin Workouts

Biking is not just a great way to explore outdoors—it also delivers an intense lower-body workout that gets the sweat dripping.

💡 Why it works:
✔ Builds leg and core strength.
✔ Increases stamina with longer rides.
✔ Can be adjusted for intensity.

👉 Try This: Join a high-energy spin class or ride uphill for a serious sweat session!

🕺 3. Dance Workouts

Dancing is a fun, full-body workout that keeps you moving to the beat while making you sweat without even realizing it.

💡 Why it works:
✔ Keeps workouts exciting and engaging.
✔ Improves coordination and rhythm.
✔ Burns calories while having fun.

👉 Try This: Zumba, hip-hop cardio, or salsa dancing are great options!

🏋️‍♂️ 4. Strength Training with Short Rest Periods

Lifting weights doesn’t just build strength—it can also make you sweat if you reduce rest time and increase intensity.

💡 Why it works:
✔ Builds muscle while keeping heart rate up.
✔ Engages large muscle groups for maximum energy burn.
✔ Can be customized to different fitness levels.

👉 Try This: Superset workouts (back-to-back exercises) or circuit training for more sweat!

🤸‍♀️ 5. Jump Rope Workouts

Jumping rope is an intense cardio workout that quickly raises your body temperature and helps improve coordination.

💡 Why it works:
✔ Quick bursts of movement increase sweat production.
✔ Engages multiple muscle groups at once.
✔ Can be done anywhere with minimal equipment.

👉 Try This: Alternate between regular jumps and high knees for extra intensity!

⛰️ 6. Hiking & Outdoor Adventures

Hiking combines cardio, endurance, and muscle engagement, making it a fantastic way to break a sweat while enjoying nature.

💡 Why it works:
✔ Increases heart rate on uphill climbs.
✔ Works legs, core, and stabilizer muscles.
✔ Provides fresh air and scenic views.

👉 Try This: Choose a steeper trail or longer hike to maximize sweat production!

🏀 7. Playing Sports

Sports like basketball, soccer, tennis, and boxing require constant movement, making them perfect for intense sweating and endurance building.

💡 Why it works:
✔ Engages multiple muscle groups.
✔ Keeps heart rate up through continuous activity.
✔ Adds a competitive and social aspect.

👉 Try This: Pick-up games with friends or local sports leagues for regular activity!

🧘‍♀️ 8. Hot Yoga or Power Yoga

Yoga may seem relaxing, but certain styles—especially hot yoga or power yoga—can make you sweat just as much as a cardio workout.

💡 Why it works:
✔ The heated environment raises body temperature.
✔ Strength-based poses challenge muscles.
✔ Increases flexibility and circulation.

👉 Try This: A Vinyasa or Bikram yoga session for deep stretching and a serious sweat!

🏄‍♂️ 9. Surfing & Water Activities

Water-based activities like surfing, kayaking, and paddleboarding provide resistance training and cardio benefits without feeling overheated.

💡 Why it works:
✔ Engages core and upper body muscles.
✔ Builds endurance and balance.
✔ Continuous paddling keeps heart rate high.

👉 Try This: Surfing in warm waters or long-distance paddling to increase sweat levels!

🥊 10. Kickboxing & Martial Arts

Kickboxing and other martial arts-based workouts combine strength, endurance, and speed, making them fantastic for breaking a sweat.

💡 Why it works:
✔ High-intensity movements keep energy levels up.
✔ Builds power and flexibility.
✔ Encourages full-body conditioning.

👉 Try This: Shadowboxing, heavy bag workouts, or a kickboxing class for max sweat!

🔥 Final Thoughts

Sweating is a natural and important part of staying active. Whether you prefer indoor workouts, outdoor adventures, or sports, choosing an activity that makes you sweat helps boost endurance, improve circulation, and energize your body.

💬 Which activity makes you sweat the most? Share your favorite in the comments below! 🚀💦