Wednesday, March 31, 2010

The next chapter...

~The view outside of Peet's Coffee in Chico (my "office" the last month).~

Starting anew is scary, exciting, worrisome, and adventurous all at the same time. In the last month we have moved from the beautiful mountains of CO (my home) to the spring weather of Chico, CA (Marcus' home) and now today we are moving to Truckee, CA (maybe our future home). These are 3 very different places, with different things to offer and experiences to endure.

The excitement of this next move, for me, is that we are going back to the mountains, we are going to a place where we know no one, we are trying a new place out to see if we like it, there's a ton of exploring to be had. The fear comes from those same things.

As a personal trainer, I have to be in one spot in order to have a clientele (besides my online business Going to a new location where you don't know a soul is a hard adjustment to get your name out there and starting all over again to build a business. But, it's going to be fun, it's going to be an adventure, and it's going to make me a better person because if it.

The thing with this move is to keep the stress down to a minimum and remember the potential that is there and the amazing opportunities we are likely to be presented with.

Here's to the last few hours in Chico! Cheers!

Friday, March 26, 2010

Paleo Food

True Paleo...last night I made meatloaf and this is a "goof" picture of me pretending to bite into it raw!...haha!

Have you heard of The Paleo Diet? This is the way I have been living my life for over a year now and I have never felt this good, been this lean, been this healthy. I've been active my entire life and have been what I thought was healthy my entire life. From the age of 3 I was hiking 10 miles in the mountains with my family, I have been in sports since the age of 8, I've been a personal trainer for 6 years and I have always eaten "healthy" according to the food guide pyramid and what our society preaches.

Last March I was approached by Robb Wolf ( about this thing called The Paleo Diet. Being a fitness professional and studying some nutrition in college, I was skeptical at first but agreed to try it for a month. The month of March 2009 changed my life. I could go into depth about the science behind this way of eating, but instead I am going to give you the simple version of why this is the way we need to eat. To check out more go to and order "The Paleo Diet" or "The Paleo Diet for Athletes".

First of all, The Paleo Diet stems from the word paleolithic...basically time of cavemen. This approach to nutrition suggests eating what is natural and whole - lean protein, vegetables, nuts/seeds, and some fruit. This is a low carb diet (no sugar, no grains, no corn, no beans, no potatoes, no salt). Gluten (ie: wheat) is probably the worst of all. We have harvested all of these things. Even though they come from the ground, we have brought them here and grow them. They weren't around way back when.

Science proves that high carb diets negatively effect our body because we are not made to break them down. They cause insulin spikes in our systems leading to heart disease, diabetes, high blood pressure, etc. This list goes on and on with the negative effects of a high carb diet.

All of the diseases that are plaguing our society can be drastically reduced by a simple change in diet. That is something that our doctors often don't tell us, they just simply get on on some meds to "help". Low fat, high whole grain diets are all over the nutrition industry right now, however the percentages of people effected by these diseases continue to rise. What does that tell us? With fast food, processed food, and chemically enhanced food, our bodies are being fueled with crap. That's the other aspect of eating Paleo. Not only will you be healthier on the inside, but you also will feel better, perform better, sleep better, and look better. Getting rid of the high carb diet will lean you out, better fuel your muscles, and better feed your body/mind.

So basically you want to think each meal should have good lean protein, vegetables, and healthy fat. Cutting out carbs your body's primary fuel source will now be fat so getting in good healthy fat is critical to making this diet work.

Expect when starting this diet to feel a little fatigued the first 3 weeks or so as your body is in transition mode. Key is to get enough protein and fat.

Below I am going to list a "go to" grocery list that you can make several healthy paleo meals from...there are some foods missing that would qualify as Paleo I am sure, but this is a solid list.

Protein: (Grass fed beef, Free Range Chicken, FAS Fish if not fresh, salt free)
-Chicken Breasts
-Lean Steak
-Pork Loin
-Lean Beef or Bison Burger
-Ground Turkey or Chicken
-Bacon (beef or turkey)
-Lean Sausage
-Eggs (cage free)

Vegetables: (Locally grown/raw is best, but frozen will work, no canned)
-Lettuce (dark leaf)
-Brussel Sprouts
-Bell Peppers
-Sweet Potatoes/Yams

Fruit: (Locally grown/raw is best, but frozen will work, no canned)

Healthy Fat:
-Fish Oil (take EVERY day)
-Avocado (in fruit list too)
-Olive Oil
-Coconut Oil
-Coconut Milk
-Raw Nuts (Walnuts, Macadamia, Almonds)

-Tea and Coffee (decaf in my opinion)

-Anything except salt or products with salt in them

Tuesday, March 23, 2010


- Last year when I got my new road bike. -
All winter I was in my beautiful home state of Colorado...the mountains of Garfield, Pitkin, and Summit counties are some of my favorite places on earth! I spent the winter working on my downhill skiing skills, but more to my like, I spent quite a bit of time skinning up the mountains on my skis. For those of you unfamiliar with skinning, it is basically a big adhesive that you put on the bottom of your skis that allows forward motion but not backward. can climb up the hills, take the adhesive off, and then rip down the hills. SO fun!

Recently I have moved back to northern California and am spending a few weeks in Chico before moving to the Sierras (Lake Tahoe area). Chico is a different world than what I've been in the last several months. There is no snow, the weather is warm, and most of it is fairly flat (compared to CO mountains of course...not quite Kansas style). It's been in the mid 70's for about a week now so I figured today was the day to bust out the road bike and change my climbing from skis to on the bike. It all started out great, my legs were feeling awesome. The climb I took is from Chico up to Cohasset. It's about a 2000 vertical climb (nothing crazy, just a good start to the season). By the time I got to about 1500 ft my hamstrings and glutes knew this was a different motion than the last several months.

With a quick thought of wanting to turn around at that point, I dug deep in my gut and knew that I would be disappointed in myself if I quit climbing early. So, I started cranking harder, the faster I go, the faster I'm done, right? Right! About 1:10 out and 45min back...a good ride for the first of the season.

Moral of the story: Keep going even when your mind thinks it's time to quit. Our bodies are stronger than our minds most of the time and will pull through if you put your mind to it. So, when those last few reps of your strength training routine or the last mile of your run seem impossible, KNOW that you can do it and that if you push a bit harder and dig deep in your heart, you'll finish that workout. It will change your attitude, it will get you more fit, and it will make it that much easier next time around.

Friday, March 19, 2010

Changing Seasons

Me last fall in Moab, UT on the Moab Rim Trail after the best summer of my life. I was better on the bike than I had ever been. My spring/summer training and nutrition was stellar and it really made the difference.

The snow is melting, the sun is shining, the temperatures are rising....that means time to start the spring/summer activities. For some that means the snow skis, snow shoes, snow boots will be traded in for water skis, bikes, and sandals. For some that means coming out from winter hibernation and venturing into the world of vitamin D.

In both cases, the new movements associated with summer activities compared to winter activities (or lack thereof) means muscle soreness and sucking wind. It's important to start slow into those activities. If weather permits get out on bike, go out on the trails, get a pull behind the boat, etc...but make sure to start slow. Don't expect to start where you ended last summer. Don't expect to tackle April like you ended October. Instead, think of this as preseason where you work back into the fitness levels and sport specific movements of the summer.

I strongly suggest that you get in a strength training routine starting now. Working the muscles to get them stronger now, will make the summer activities much more enjoyable and much more enjoyable. The stronger you are going into the summer, the more you can play vs working to get in shape. At least 3x's a week get a good full body, high intensity, constantly changing strength training routine. Combine that with some high intensity cardio vascular training and you will be stronger going into the summer months than ever in the past. The amount of cardio vs strength training will vary depending on your goals and sport specific activities, but no matter what they are...both are crucial.
Contact me at or email me and to get started today to make this summer your healthiest, most fun yet!

Monday, March 15, 2010


Hey everyone! This blog is about something we all have in our lives...stress. Family, friends, work, workouts, relationships, etc...even though all of these things present positives, they also all come with stresses. Some are preventable some aren't. In order to be the healthiest you can be, you need to eliminate as much stress in your life as possible. Let me clarify something real quickly though, there are good stresses in our lives that we want to keep (ie: excitement or exercise). This blog post is going to be geared toward the negative stress in our lives.

We all know stress is bad for us, but why? Stress triggers a flight or fight response in the body which causes release of cortisol, increased heart rate, slowed digestion, decreased blood flow to major muscle groups, and other autonomic nervous system reactions. These can be good when needed, but in everyday life these will cause harm to the body. When we are put under chronic stress, these reactions will result in headaches, diabetes, depression, ulcers, obesity, and many more.

I bring this up this week because I am currently under a lot of stress with moving to a new place, where I know no one. Starting a new job (building a business) from scratch. Not spending time in the area before we're not even sure we'll like it. There are a lot of factors in my life right now that I am stressed out about. Today I sat back and thought about it after reading an email from my brother and like he quoted from Bob Marley "Don't worry bout a thing...cause everything gonna be alright". Our life will bring challenges, will bring heart ache, will bring scares...but in the end it's all going to work out and if we take it day by day and find time to release that stress in a positive manner (workouts, meditation, etc), we'll be healthier and the whole process will go much smoother.

Sunday, March 7, 2010

A Week in the Life of Jenny: Day 7

To the left...doing thrusters in the workout.

Last day of "A week in the Life of Jenny". Today's been a great day. I stayed up pretty late last night working on a project so I was able to sleep in a bit...8:30am I finally rolled out of bed. About 9am I headed out for a 30min run with Ziggy and came back and rocked a hard, fast workout with my mom. The cool thing about working out is you can set it up to where people of all levels, ages, and capabilities (for the most part) can workout together and everyone gets a solid workout if scaled appropriately. Mission accomplished with my mom and I today!

Run - 30 min of varying terrain (hills, trails, road)
Workout -
400m sprint (hill)
20 Pullups
20 Thrusters 55#

The rest of the morning/early afternoon was spent working on my online training and getting all my clients lined up with workouts for the week ahead. I love my job. I am pretty lucky to be able to spend each day helping other people to discover they can work harder than they thought, to teach people how to develop healthy habits, and to make them realize it's a lifelong commitment and more than worth it! People doing my online training are seeing phenomenal results...major weight loss, lower body fat %, increased sports performance, increased energy, better blood test numbers, higher self confidence, etc. It's wonderful!

I've been playing soccer all winter, well futsol. Futsol is a form of soccer done indoor on basketball court. 5v5 with mini goals at each end of the court. We play with the basketball court boundary lines. There are no goalies, no throw ins (kick ins instead), and no refs. It's a great way to get out, compete, and have some fun being active. I encourage everyone to find something outside of their workout routine that is active that they can look forward to. For example, hiking, biking, swimming, skiing, kayaking, etc. Do something adventurous and fun each week that challenges your body and mind.

Now it's time for some grub and working on photo albums the rest of the night.

*Late breakfast today...didn't have lunch because of it*
Breakfast - 3 small coconut flour pancakes, 4 pieces of turkey bacon, 1/2 apple and 2 strawberries
Snack - 3 handfuls almonds, walnuts, cashews and raisins
Snack - Carrot with almond butter
Dinner - Grilled Chicken, salad with olive oil and lemon juice, Butternut squash soup
Water - 120 oz + 8 oz hot tea

I hope you all have learned a little something this week by following a week in my life. I am always doing something active each day and look forward to it. I eat very healthy, real food...but allow "treats" in there too. Making the choice to be healthy, is just that...a choice...but it is the best thing you can do for your body. Get out there, be active, be smart about what goes in your mouth, and enjoy!

Saturday, March 6, 2010

A Week in the Life of Jenny: Day 6

Ziggy playin ball on our morning walk.

Today was a much needed off day. The day started a little slow and lazy, but once the air temp got up to 30 degrees Ziggy and I headed out for our morning walk. I threw the ball/stick and she chased it with all her might for about 40 min.

Being one of my last days "home" before making my move west, today was designated to spending some time with my daddy. We took off to Glenwood Springs and spent about 2 hours hiking up Red Mountain with the dogs. It was an incredible refreshing CO day. The sun was shining bright, melting the snow right from under our feet as we climbed up the mountain.

After the hike, it was "How to Use Your Computer 101" at a local coffee shop with me as the instructor and my dad as the student. It went well and we had a blast.

This evening consisted of a quick, tasty dinner with my mom and then we laid on the couch all night watching the end of Forest Gump and then put in Perfect Strangers. There's nothing quite like time with your family.

A good, relaxing Saturday today. That means tomorrow I have to bust out some work...better get to bed.

OFF DAY (walked about 2.5 hours + deep long stretch)

Breakfast - 2 eggs scrambled with sauteed mushrooms, bell pepper, broccoli, and chicken sausage + banana
Snack - Handful of almonds and a carrot
Lunch - Left over stuffed eggplant + Orange
Dinner - Chicken stir fry with yellow pepper, carrots, broccoli, cauliflower
Snack - 2 pieces of dark Chocolate 80%

Friday, March 5, 2010

A Week in the Life of Jenny: Day 5

Friday - 3/5/10

There's something about getting outside and being active that makes every day okay, no matter what else happens/happened. Today was one of those days!
I woke up early, got a bunch of work done and then headed up to Sunlight Mountain to skin up. For those of you that don't know what "skinning" is, it is basically a material that you stick to the bottom of your ski (it is shaped like the ski) and then are able to climb up hills without sliding backwards. When you get to the top, you tear off the skins, pack them away and rip down the mountain.
When I started the climb it was lightly snowing, but about 10 minutes in, it was comin down hard! It stayed like that all the way to the top. Just as I was packing my skins away the clouds parted and the sun come shining through. It was beautiful! I stood there for a moment just taking it all in...the surrounding valleys, the tall mountain peaks, the snow covered trees, this place is amazing! I am so lucky to have been raised here. After that, I took off down the mountain in the newly powdered crust. It was a bit "chunky" coming down, but it was still great. Good enough that I took the lift up one time just to have one more fun run before heading back to work.
That was the highlight of my day. The rest is, grocery store, and then watched The Time Travelers Wife (a surprisingly good movie). Now off to bed...

Climb Sunlight Mountain (about 1800 vertical) in 47 minutes
Ski 2 runs

Breakfast - 2 fried eggs topped with last nights eggplant stuffings + apple
Snack - Banana
Lunch - Chicken Curry with raisins + 1/4 avocado
Snack - Handful almonds, cranberries, cashews + 1 cup coffee
Dinner - Grilled Chicken breast, mixed veggie salad topped with olive oil, 1/2 baked yam
Snack - 1 square of 75% dark chocolate (during movie)

Thursday, March 4, 2010

A Week in the Life of Jenny: Day 4

To the right - amazing view from the porch of tonight's CO sunset!

Thursday - 3/4/10

"Running on Empty" was my theme song today. For some reason I couldn't sleep last night. I fell asleep at about 12:30am and was up at 5:15 without a chance of falling back asleep. NOT ENOUGH SLEEP FOR THIS GIRL!!! Sleep is a big part of leading a healthy lifestyle. If you don't sleep enough, or sleep well, then your performance will decrease, your stress will increase, and your organs won't function properly. All of which are detrimental to your health.

But, since I could go back to sleep, I figured I might as well be productive. So...I updated the website, prepared March's newsletter, and most importantly finished my taxes!!!! What a relief to have that done!

This morning was beautiful here in Silt, CO, so I strapped on the tennies and hit the road for a run with Ziggy. We did about 5.5 miles and then came back for a short core workout. Today should have been an off day for me, but it was too nice to not go for a run, so I took fairly easy.

Warmup + DROM
Run ~5.5 miles

4 rounds (x20,15,10,5)
BOSU Jacknives
BOSU Weighted Sit Up
BOSU Torso Rotations
Prone Ball Pike
Sprint on Elliptical 1min/45sec/30sec/15sec

After the workout, I cleaned myself up, had a quick breakfast then headed to the gym to teach class. The girls rocked the workout today. It was so nice out, we did the workout in the parking lot to be out in the sun. A nice change of environment for everyone. That's a huge component to keeping yourself interested in the workouts. Change = motivation when it comes to exercise.

I got a little "Daddy Time" after class. I took Ziggy and my dad took his dog, Jed (Ziggy's older brother) to some local trails and we all tromped around in the mud some.

Then, the games began. I rushed to the store to load up on groceries for the night. Tonight I had an "online training party" to show friends and clients how my online training works. After a yummy paleo meal, I plugged the computer into the big screen TV and took them all step by step through the website.

Now, about to head to bed, I just got a call from Marcus (my boyfriend whose a pro waterskier and is currently in Melbourne, Australia competing in the first tournament of the season). The open men skied today and he got 3rd in the first round. Headed to semi finals on Sunday!!! WOO HOO!!!

Off to bed...I NEED sleep!

Breakfast- 2 egg omelet with spinach, mushrooms, bell pepper topped with avocado and salsa + 3 slices of dried mango and a clementine.
Snack - Handful of almonds and chai tea with coconut milk
Lunch - Oops....totally spaced lunch today. I've been off all day.
Snack - handful of grapes and handful of walnuts
Dinner - Stuffed Eggplant (eggplant, ground turkey, peppers, onions, garlic, tomatoes) + mixed veggies salad with olive oil and lemon juice + raw veggies (carrots, peppers, broccoli) dipped in guacamole
Snack- handful of almonds

Water = 90 oz.

Today was definitely and "off" day for me. WOW! I just wasn't hungry most of the day and then I was starving at night. Not the way you want to do it. Tomorrow will be better.

Wednesday, March 3, 2010

A Week in the Life of Jenny: Day 3

Looking up Sunlight Mtn (it really was much sunnier than the picture shows)

WOW...I'm 28 today! I can't believe it!

I was a lucky girl today and got to spend a day doing pretty much whatever I wanted. The day started off with the mistake of not turning my alarm off from yesterday's 4:45a wake up call, but I very quickly shut it off and it took me about .5 second to get back into a deep slumber! :) At 7:45 Ziggy let me know it was time for her breakfast, so I finally rolled out of bed.

I spent the rest of the day having fun. Skied for a few hours at Sunlight Mountain with my mom. Not the best snow for sure, but still great to be out on the mountain on a sunny CO day. Next, we headed to get GREAT salads at local restaurant The Daily Bread (don't judge it by the gluten reference...haha). Red Mountain was the next stop for a hike with Ziggy in the sunshine. She was killin' it sprinting up and down the mountain's snow banks fetching her stick with crazy enthusiasm.

The next part of the day was probably my favorite part. I planned a "birthday workout" for myself. Since it was my 28th birthday, I figured I would do reps of 28 for a lot of different exercises. It was HARD!

Downhill Ski
Warmup + DROM

Workout - x28 ea exercise
Sit Ups
Knee to Elbow
Body Row
Double Unders
Push Press


After the workout, I had to be responsible a bit and get some work done. Then had a nice dinner with my family and that was that. I am 28 and feel just like I did when I was 27 and 364 days....happy, healthy, and ready for what life brings! :)

Breakfast- 2 fried eggs with salsa on top, 1/2 banana, 1/2 clementine
Snack- coffee with coconut milk and agave nectar
Lunch- California Salad (lettuce, cucumber, tomatoes, red onion, avocado, 1 egg, chicken) with olive oil and fresh squeezed lemon
Snack- (Postworkout)- 3 oz Paleo Meatloaf, apple
Dinner- Left overs (flank steak 2oz, 3 oz paleo meatloaf, salad with olive oil, baby carrots)
Dessert- Gluten Free Birthday Cake...mmmgood! 5 dark chocolate kisses (it's my birthday..give me a break)

Tuesday, March 2, 2010

A Week in the Life of Jenny: Day 2

Picture taken during walk today with Ziggy
Tuesday - 3/2/10

Typically, Tuesday's for me this winter have been CRAZY days. But, today was a little less insane (client-wise) because this is my last week home before relocating to Truckee, CA.

Early morning wake up call today - 4:45a beep, beep, beep!! A little groggy at first, but then I popped out of bed because I was pumped for Ski Conditioning. I've been training this group of women pretty much since my second year as a personal trainer, so I know they can work hard and that's what we do! Lots of lunge, squatting, stepping, jumping... so fun! After killin' our legs in class, I stuck around the gym at jumped on the treadmill. I can't remember the last time I was on a treadmill, but today I just felt like running. 7.5 miles later I decided to get off...I just kept running and running (just call me Forest Gump). It felt great to just go run. Now that the weather is starting warm and ice is melting, soon I'll be crusin' outside.

I headed to the local cafe for breakfast after the workout before getting in the dentist chair for my bi annual cleaning. I've decided getting my teeth cleaned is one of my favorite things to do. 11:30 I headed to the other gym where I teach another Ski Conditioning Class (the same workout) with another group of people. My legs are shot!!!! The plan was to head to play soccer tonight, but my quads are suggesting I give 'em a break so they can do their job and carry me tomorrow.

The rest of the day was spent picking away at my laptop keyboard responding to training emails, working on the website, booking rental cars to head to Truckee and marketing. I did manage to take Ziggy for a long walk and in the process lose 2 tennis balls, chase 6 other dogs and get really really muddy! Well, I didn't chase the dogs or get really muddy, but Ziggy manage to succeed at both of those enough for each of us!

The rest of the night is designated to chillin with the fam, watching American Idol (yes I am an addict) and gettin some zzz's.

Great day today!

Ski Conditioning 1
Warmup + DROM
3x10 - Front lunges, back lunges, side lunges (R and L), split lunges, pushups, supermans
3x10 - Squats, overhead squats, single leg squats (R and L), single leg jump squats (R and L), dips, thrusters
3x10 - Jacknife, mtn. climbers, torso rotations, burpees, leg throw
*Between each set of exercises - 1 min ea (jump rope, high knees, 180* jump turns, lateral hops, quickfeet, box jumps)

Warmup 1 mile
Cooldown .5 mile

Ski Conditioning 2
Same workout as above + 5x50 yrd sprints

Preworkout - Lara Bar
Post Workout - 3 egg omelet with fresh veggies + blueberries, strawberries, banana slices
Snack - Handful of walnuts
Lunch - Fajita Salad: greens with tomatoes, carrots, cucumbers topped with sauteed chicken, peppers and onions
Snack - Handful of walnuts and 2 piece of dark chocolate (oops!)
Dinner - Flank Steak with onions and green salad with mixed veggies topped with olive oil

Water Intake = 120 oz.

Monday, March 1, 2010

A Week in the Life of Jenny: Day 1

This next week I am going to be taking you all day by day through a week in the crazy life of Jenny LaBaw. I am going to also include my workouts and my nutrition. Maybe you can get some ideas from it.

Today started great. Got up around 6:30am and got a good hard workout in (see below). There's nothing like starting your day off being active. It gets your ready for the whole day!

Warmup - 15 min Elliptical
DROM (Dynamic Range of Motion) - Leg and Arm Swings, Squats, High Knees, Torso Twists
Workout - Descending Reps - each exercise x30,25,20,15,10,5
Clean and Jerk
Prone Back Extensions (Supermans)
Power Squats
Time = 22:22:09
Cooldown - 15 min Elliptical and Stretch

After the workout I cooked up a delicious breakfast and was ready to attack the day.

Today was a rare day for me. Usually I take Monday's and designate them to working on my online training business, but today I went to Rifle High School (my alma mater) and spoke to a few PE classes about my job as a trainer and took them through a short workout. I was a bit nervous going into it because I remember back in high school PE how most kids didn't want to really be there. However, today I was pleasantly surprised at how attentive and engaged these kids were. A few of them even came up to me after to quiz me more and tell me that they think they'd like to be a trainer.

It was emphasized to me even more today that the problem with kids and the junk they eat is their parents'. When I asked the kids if they had breakfast, most of them didn't. When I brought up trying to sub more veggies in instead of as many grains, I was shocked by the responses. One girl said, "It's hard though. I try to eat right and my mom comes home with bag of chocolate or boxes of cookies." It's no wonder our nations childhood obesity rate is out the roof! I told them that they needed to take what they learned today and go teach their parents. Hopefully it will rub off on a few families.

So, productive day at the school. I had a blast working with those kids. I would love to get into the schools more and teach these kids how to take care of themselves.

I was able to get away a few times today to play ball and go for a walk with Ziggy, my 2.5 year old yellow lab. It's true what they say about dogs, they really are a man's best friend. She brightens anyone's day!

Tonight, I have to play catch up with my online training... and try to get up at a decent hour so I can get up at 4:45am.

Pre Workout - 3 slices of dried mango and handful of almonds
Post Workout (breakfast) - 2 eggs scrambled with sauteed broccoli, mushrooms, and zucchini topped with salsa. 3 pieces of turkey bacon.
AM Snack - Lara bar (on the go...)
Lunch - 3 oz chicken breast, mixed veggies (onions, peppers, tomatoes with olive oil), orange
PM Snack - Handful of almonds
Dinner - Crockpot Meatloaf (recipe of the month on, steamed broccoli and asparagus
Water Intake = 110 oz

Overall a good day's intake. Had too many nuts today, but that's because I didn't plan well for being out at the school.