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This week kicked off the 1st of 3 races of the 2016 Midwest Indoor Tri Classic Series (MITCS). This race series is featured by and takes place in Illinois at the Wheaton Sports Center, HealthTrack Sports Wellness Center-Glen Ellyn and Edward Health Fitness Center–Woodridge. (Check the pics below.)

I enjoy participating in this series each year, which benefits the Greater Illinois Chapter of the National Multiple Sclerosis Society. This series is staffed by some of the most awesome personnel, as well as volunteers, and sponsors.

This is the 5th year I’ve participated in MITCS. I really enjoy racing in an indoor season of triathlons because it allows me stay consistent with training throughout the year before I get to outdoor season. It allows me time to work on various elements of all three portions of the race while experiencing actually competing. The format of indoors is great practice while still providing a competitive edge to push myself.

It’s great to see familiar faces as well as see growth or differences in how I raced in previous years. I also like being able to establish a foundation of my times and focus on building on that to get faster.

Many of my fellow triathletes are doing longer distances in the half Ironman and Ironman events, which I greatly admire. I want to focus on speed and getting faster. I do plan on building up to competing in 1-2 Olympic distance triathlons this year, however, I also want to beat my past year’s times. This year I plan to incorporate more consistent and intense training plans, as well as coaching (past years have been completely on my own) and combining my nutrition, specific techniques I can apply to the swim and bike, as well as building on my runs.

Since the results from yesterday, I’m happy to have beaten my last year’s times on all three (swim, bike & run), while accomplishing 2nd place AG (age-group) and 19th overall female for race #1. I’m looking forward to building upon that, so let’s go 2016!!

Sooooo, I’ve made this statement before to family and friends that “I don’t really date”, which probably perplexes some people. Yes, I do want to get married, have children, share love with a special man that is meant for me. And yes, I do go out and enjoy lunches, dinners, dancing, fun things like bowling, movies, concerts, and more. So, let me go ahead and clarify a few things, as well as any thoughts on my belief in one day having the life of marriage and family without “dating”.

My take on dating is when people make a planned attempt to get together to see if they are compatible and should further develop a relationship. Often it is initially based on one or both individual’s physical attraction or it could also be based on some initial exchange that arouses curiosity to learn more about another person.

Honestly, I’ve never really felt comfortable with the initiation of “dating”. Everything from speed dating, online dating or matchmaking, meeting in a store and being asked for your number, exchanging ideas and contacts at a business or networking event and getting a follow-up text or phone call to ask you out to lunch or dinner (not based on business), or even enjoying a group outing with familiar people to later have someone poke you on Facebook, often have an uneasiness to me.

Now, to each his own and I’m not here to tell people what to do and I get that many have gotten married and been happy with these types of exchanges.

I’ve just always felt that in dating many initially put their best foot forward and show only the kind gestures and good things about them. Sometimes these invitations come way too soon. I mean why should someone give you their number after just encountering you one time. Often dating is motivated by a person’s desire to be taken out to eat, drinks, sex, a ring, money, not to be lonely, to have children, and not by an understanding that this is part of my life’s journey or purpose and whom is meant to be part of it.

Now you may be asking, well, how do I get to know a person better to even see if this could be more. My point is maybe you should or maybe you shouldn’t.

I’m just going to state that there is a different between dating and courting, and some of the examples I’ve just outlined, at times leave some people feeling uncomfortable and awkward…particularly if you don’t even know the person that well or just aren’t interested. I mean, based off a chance encounter or even a cool conversation does not necessarily give people enough to want to be further engaged or get to know one better. That expression that there are people in your life for a reason, a season, or a lifetime is very true and some are meant to be passing acquaintances, others close or distant friends, others you may experience in relationships to reveal lessons, prepare you for things to come, and even more.

I’m a big believer in what is meant to be will be. I also believe in discernment, patience and truly paying attention or being present. Often circumstances and opportunities will present themselves for you to engage with people who are meant to be in your life. Also, I think it’s important to take time to know yourself and listen to that voice that reveals to you “direction” so know where things are meant to go with someone else and if you should and how to act upon it. Being able to receive and understand the reaction from that other person is also key. If it feels forced, it probably is. And timing is also important too.

One book that I highly recommend is “Choosing God’s Best” by Dr. Don Raunikar. I’m also finding interesting the release of “The Wait” by Devon Franklin and Meagan Good.

So, I’m not saying not to ask someone to lunch, dinner, coffee, a movie, or to kick it to a club or event. However, it is important to understand your own motives or intentions, be clear, discern the state of your relationship, if there is one or even if there should be, as well as being able to respect others and where they are in their life. What about the idea of being friends, co-workers, neighbors, colleagues where opportunities present themselves for people to enjoy themselves and yet still get to know one another and through those engagements you may both come to a point where you realize a foundation for something more has developed? Or NOT, and that’s ok too. At that point hopefully communication does not feel awkward, forced or one-sided. And hopefully, not only have you seen each other at some of his/her best, but also the flaws, weaknesses, and idiosyncrasies that may drive you crazy, but you’ve come to love him/her despite them.

There may be someone out there that is not a perfect person, but is perfect for you and will come into your life at the perfect time. Knowing who, when and where will be revealed to you and it’s not necessarily in you going out to look or hunt for them. Through you being who you are meant to be, doing what you are meant to do, and them doing the same will allow for your paths to cross, as well as your intrinsic gifts showing you if, when and where things should go and the ability to engage and act on them.

I’ve stated before that where you are in life is as it should be at this very moment and the journey of life will take you to various stages and down various paths at the appointed time. In the meantime, continue to take in the blessing of your life and all that it entails, as you have grown and been shaped into the person you are right now and will continue to grow and be shaped into the person who you are meant to be, as well as with the people who are meant to be a part of it.

Well, I’m happy to kick off the week with some great news! Yours truly has been chosen to be part of the Gildan Esprit de She Ambassador team. For those of you that are not as familiar with the racing world, the Esprit de She series is a set of races including running, duathlon and triathlon events in various cities throughout the U.S.

In the past, I have participated in the Naperville, Illinois triathlon, and look forward racing in it again this year, along with the Chicago 10K/K and hopefully a few in other cities.

Being a part of the Esprit de She Ambassador team gives me the opportunity to share my journey and inspire other women. As part of my personal goals to encourage others in the realm of health, wellness, being fit and active, I love being able to drive others to push themselves and set goals to accomplish milestones that they may have never thought they could. Training and participating in races is one the most rewarding steps in reaching those milestones.

For those that are runners, cyclists, and/or swimmers (or a combination of any of these), I want to invite you to sign up for any of the 2016 Esprit De She races. If you use my ambassador code ‘GEDS16AMB022’, you will get a discount off your registration.

And, if you are game, go for #BeYourPotential Challenge – Week One!!

Left to right: Erik Wilson, Rebecca Levin, Tiffany Williams, Fredricka Holloway, Norman Kerr

Last night I had the opportunity to sit on the panel of a Community Violence Prevention Discussion for college students and community members. Among a few of the things discussed were the root causes of violence, existing programs and resources, the role of key government officials, and the relationships amongst people in the community as well as the police. However, one youth’s question stood out the most because it seems to be a continual reminder of the state of paralysis that many often feel. “With the fact that the problem of violence seems so big, what can we really do?”

It is my hope that people are seeing that there is not ONLY one specific action that people can do. There are many things and a variety of ways that people have and can begin to transform what we are seeing in our communities.

I first began by expanding on one of the biggest root causes because in order to effectively impact an issue you must first learn and understand it, which includes studying the history of it. The fact that our American society was founded on the principals of and has perpetuated violence is one of main things that needs to be addressed. From the killing and treatment of Native Americans over this land, the slavery of Africans to work and build this nation, the treatment of various immigrants be it Japanese (WWII), Muslims (post-911), and Mexican and Latino (over borders and jobs), our country continues to embrace violence and non-peaceful tactics in dealing with conflict and differences. One of the main things to look at is our attitudes and the laws and means to maintain them can no longer be held as a priority over equality, our youth, our elderly, education, and the like. From the top down, we have to pay attention to politicians and those in key positions (judges, state representatives, presidential candidates) that are speaking the language of change versus the language of violence, opposition and difference. One of the key things many of us can do is register to vote, become informed and use the power of voting.

Now, I can empathize with many who may not believe in the current structure. Some don’t believe that voting will help or change anything because they have no faith in the American system. Well, if you don’t utilize your voice and your vote, it definitely won’t. Studying Marcus Garvey, socialism, communism, and a variety of other schools of thought, I’ve come to understand and embrace that there are multiples ways of doing things and no one way is perfect and the only answer. Why not work both within the system and trying to change our pitfalls, as well as think of creative ways beyond it.

With that said, we have seen a variety of ways that people are taking a stand for the violence that we are seeing, including: protests, organizing and campaigns to change everything from gun laws to police enforcement and governmental policies, vigils and prayers, mentoring youth, programs that provide safe havens for youth and communities, looking at countries that have minimal conflicts/violence and educating and embracing similar practices, music and media that spread messages about the community and seek to enlighten and empower people, and much more.

In response to the young man that asked the question about what he could do, I felt compelled to ask him to focus on his current interests, gifts and abilities. We all have things we are passionate about and can be used to address the violence in our community.

Most of us know Joakim Noah as a basketball player who plays for the Chicago Bulls. Even an athlete like him can effect change. Not only does he have his own organization, Noah’s Arc Foundation, and a #RockYourDrop initiative, but him, Derrick Rose, Tahj Gibson, and other players get involved with Peace Tournaments in the city of Chicago focusing on having an avenue for young men and women to use their talent for playing basketball to spread a message of peace in our streets versus picking up guns.

Books & media resources for discussion on violence

Catching up with a few college students I’ve been blessed to work with.

A young college student, Patrice, at the beginning of our discussion, shared a spoken word piece “A Letter To Obama”, which spoke to her frustration, need for change, and reaching out to our President to address violence and not wanting to see another person senselessly killed. I encourage her to post a video of her piece, because even in sharing this creative outlet, she gives voice to the change she wants to see and has the ability to move and inspire others.

I also want to encourage that we stop tearing down each other and what we feel won’t work. What may not be for you, may be for someone else. Each of us has a distinctive role that we can play and is not meant to be the same. Instead of perpetuating the divide-and-conquer, coming together to discuss our differences, what offenses we have feel, and having an open mind & heart, empathy, a willingness to be understanding is key to having a sense of unity around an issue that impacts us all.

In conclusion, I’m going to continue to encourage all of us to use our unique abilities be it mentoring, volunteering for after school programs, talking to the young men and women in our communities, revamping block clubs and getting to know and embrace people in our neighborhoods, running for office, helping ex-felons get re-acclimated in order to succeed, educating and programs that focus on positive conflict resolution (like Cure Violence & CeaseFire), participating in community meetings and hearings to keep people in office accountable, and so much more.

The worst thing you can do is to sit back and do nothing and if you need or want a list of organizations or ideas for how you can get involved, please feel free to email me at fredinyashia@f7ln.com.

Be encouraged as there is so much that YOU can do!

For those of you that are kicking off 2016 with change in eating, giving up those cakes, donuts, and sodas, or doing some form of reboot or reset with your diet, I thought I’d share a few of my tricks of the trade in still being able to satisfy that sweet tooth. The idea of giving up foods that you love can seem daunting and restrictive, which can often lead to yielding to temptation. Instead of just taking things away, it’s good to able to have a variety of additional options. With that said, I like to have a list of things that are healthy or give me an alternative to the sweet or non-healthy foods that I can turn to when I get those cravings, so consider these:

Need Fizz?
Instead of soda, try using seltzer water, which has no calories, sugar or carbs, and add some fruit puree, fruit juice, or blend/mix your own lemonade or blended fruit. Keep in mind that fruit juice can have as many calories or sugars, so when you mix in juice, try 2 parts seltzer water to 1 part juice.

Get Smooth
Instead of that shake or malt, try making fruit smoothies or slushies. A mix of your favorite fruit(s) with yogurt or almond milk, or ice can be just as much of a nice cold treat. Some I recommend include:
– Pineapple + mango + coconut milk + ice
– Apple + spinach or kale + blueberries + banana + almond milk (can add protein)
– Frozen strawberries + raspberries + blueberries + water/ice + honey to taste

From Cakes & Cookies To Muffins & Pies…Huh?
Baked goods (cakes, cookies, pastries, muffins, etc) are notoriously high in fat and calories, so a few options are English Muffins, Bagel Thins, Graham Crackers. A few things I like are:

– Peanut Butter spread over Cinnamon-Raisin English Muffins or a Cinnamon-Raisin Bagel Thin
(bagel thins are only 100 calories, depending on the season, you may find other Apple, Pumpkin English Muffins)
– Cut up apples, peaches, pears, or berries sprinkled with cinnamon, nutmeg & a little sugar, and then baked
(you could put this over an English Muffin or Bagel Thin too)
– Mini Graham Cracker Pie Crust (100 Calories) filled with your favorite yogurt & topped with fruit or granola

Fry Lovin’
Instead of stopping at a fast food restaurant to get fries, get some sweet potatoes, cut them up in thin long strips, season to taste and bake.

Natural Chips & Dips
If you are trying to rid yourself of the processed Flaming Hots, Doritos, Fritos, and other types of chips, just find a bag of white, yellow or blue corn tortilla chips (just make sure you read the label, they should have just corn, salt, and oil). These with a variety or either guacamole, pico de gallo/salsa, and even mango or pineapple salsa are great! You can find some good salsas at the fresh section of Whole Foods, Jewels, Pete’s Market and other stores. I’m a label reader and so I encourage you to make sure to find some where you know what all the ingredients are, it’s not that hard. Hummus with cut up cucumber, carrots & pitas are a great snack too.

Frozen Treats
You know you can buy frozen yogurt that has low fat and even no fat as a replacement for ice cream. One of my favorite treats is cut up kiwi and strawberry over frozen yogurt and evenly topped with sprinkles of crushed Teddy Grahams.

Feel free to try any of these and let me know what you think or even email me some of your own creations…have fun!

For the first post in 2016, I decided to share one of my secrets for staying focused and accomplishing goals. Yeah, we all see and hear about the resolutions that kick off in January, however, many times start wane by the end of the month. By June or October, they may have completely been forgotten or ditched because of all kinds of reasons.

Here are a few things that I practice and highly recommend for you to get committed to accomplishing great things:

Time for reflection. Everyone is different and have different beliefs and practices, however, whatever you embrace be it prayer, meditation, and/or quiet time out, reflecting on the past and it’s lessons is a good way to have some perspective for what is next for you. It’s also good to focus on your purpose, your desires and what interests you, your talents and things at which you are gifted.
Write down a list of your next year’s commitments and goals. Use this link to download a sheet I use every year to write down what I plan to be committed to and what I want to accomplish. I like to keep mine in categories and you are welcome to change them for yourself. I encourage you to be specific by putting specific dates or quantifying what you want to accomplish so you can measure or determine if you are on track. For example, three of mine include:

Read at least 6 books in 2016
Acquire 3 different means of income
Complete Olympic distance triathlon(s)

**Don’t write anything that you are not truly going to commit to.

Share with others. Once you have done number 2, start sharing with others. Talk about them with close friends or family that may have similar goals. Post on Facebook, Instagram, or tweet about them. This is one way to not only build accountability as others now know, but you may find yourself getting help and encouragement. Feel free to also ask those people you share with to push you and ask about how you are doing. They become your team to get you to your goals.
Revisit often, weekly, bi-weekly, monthly. This is the part that I feel a lot of people miss. It’s one thing to create some list and have it sitting somewhere, however, keep it in your phone, print out a list for your room, keep a copy at work or in your purse or portfolio. At least once a week or so, take it out and read it. Evaluate where you are in each of your goals/commitments. This allows you to ask yourself what changes or things you need to jump start to reach those accomplishments when you may have started to slide or put them in the back of your mind.

A perfect example was that I wanted to read 1 book a month last year, which was probably a little ambitious for someone who is always on the go like me. To be honest, I wasn’t as consistent the first part of 2015 in reading my lists. I realized I started out January – March doing pretty good but had only read 3 books by August. However, I became intentional in reading and actually grading myself on where I was in my goals. The ones that were sub C, I knew I had to get in gear to make that happen. In November alone I read 3 books. It was the continual reminder and revisiting that allowed me to catch up on some of my goals.

Recognize your obstacles and make tough decisions to change when you need. There will always be excuses for why we couldn’t do certain things. We work so much on our jobs, our family and children take a lot of time, we may not have the finances we need or want, and many more will keep us in a mindset on what we can’t do. Really think about what has in the past and what can potentially keep you from accomplishing you goals this next year. There is no time like the present to change some things around in your life, eliminate those obstacles or put a plan of action together for what you can do so those potential obstacles don’t attack your bigger plan.

To end out 2015, I decided to make a significant career change. There were things that we taking over my life and time from doing the things I wanted to commit to, so I stepped away from certain things so I can have the time to focus on those goals. It can be freeing to start with a clean slate.

Like many, I love doing vision boards (I started updating mine last week) and plan to finish it today or this weekend to post in my room. I highly encourage this as a motivational tool.

Every time I don’t feel like getting out to do a tough workout or training day, I can always look over to that photo of the super-tone Serena Williams or medalled-up Allyson Felix or Gabrielle Douglas to remind me of what I want to accomplish.

Feel free to also read my post from a few weeks ago entitled Why Wait Until the New Year?!! for some additional motivation to creating a dynamic year in 2016! Happy New Year!!

A continuation from my previous post…

It’s one thing to learn of a loved one’s passing and to see them in their stillness one last time. It’s quite another to see a person go from walking and talking to slipping away. To actually see them take their last breath and feel that presence transition from the room, can be quite traumatic. I experienced this earlier this year with my dad.

I’m so grateful to have spent the last weeks, days, hours, minutes with my dad, though it was difficult. However, I must say that since then I have reflected a lot on the concept of mortality. This in combination with a fall on my bike this summer that could have ended so much worse than it did, another incident where I was hit by a biker, and a variety of images and news of Chicago youth and adult being killed by shootings have given me some perspective on our humanness.

I don’t want to actually say fear, because I focus and believe in living out loud, boldly and not in fear, but there are occasional thoughts about what could happen not just in stepping outside but any day at any time. I guess it’s a certain sense of vulnerability of life that I never faced before seeing my dad’s life on this earth cease. In some ways it has been uncomfortable, but I’ve had to explore it in order to deal with it.

And what I have experienced is another lesson in surrendering and simply being grateful. In dealing with the passing of a loved one, one thing I’ve learned to embrace is the fact that I was grateful to have them in my life for the time that I did. My belief is that we are all God, our creator’s first and foremost and the blessing to us is that He allows us to have them in our life experience for a time…but they are not ours. So, when that time is over, rather than looking at it as a loss, I focus on what I had for that time. I’m learning to apply that to my own life.

We as human beings, this life, our humanness, we are so attached to it because it’s all we know, however, it like many things in it are a unique gift. And like many other things at any time, any place, it too will end, however, to focus on when and how that can happen is a waste of time. That takes away from the time, the people, and the purpose for which we have been created and given this life in the first place.

This week in remembrance of a lot of things from this year, I recalled a quote from another who transitioned this year. “When you die, it does not mean that you lose to cancer. You beat cancer by how you live, why you live, and in the manner in which you live.” – Stuart Scott

Though Stuart’s quote focused on his personal battle with cancer, I felt that it also applies to anything that will have us in fear, vulnerable, warry, and keep us from living fully for the time that we are given. So, I decided to do a little remix of this quote for anyone that may be feeling stagnant, scared, at a loss or whatever may be holding you back. Whatever it is, be it your health, violence, fear, loneliness, regret, guilt, your past…fill in the blank below and use it as your mantra for how you will choose to live.

“When it’s all said and done, it does not mean that you lose to _____________. You beat ____________ by how you live, why you live, and in the manner in which you live.”

In remembrance of my dad, Fred Allen Holloway.

I decided to break this post into 2 parts because it encompasses so much that has been laid on my heart recently and can be a bit much. With so much going on in the world, (i.e. San Bernadino shootings, terrorist events in France, crisis in Syria) and particular things that are close to home for me including the events in Chicago around protests, police, Tyshawn Lee, school closings, and more, it can all seem a bit overwhelming. The passing of a shining young star shook me in an unexpecting way. I had not seen DJ Timbuck2, aka Timothy Jones, in quite some time, so like many I was unaware of his battle with cancer. A few years back I recall having lunch with him where he spoke of enjoying his coastal trips to Florida, Cali and numerous places to spin at various clubs or for artists. He seemed to be enjoying life and happy having become a renowned dj working with WGCI and many artists, shows, and venues. For a while, he was the only reason I listened to radio. I’d run into him at events or clubs in Chicago, however, we were not super close, so it seemed interesting that news of his passing just sat with me. Having my own father pass earlier this year to cancer, I thought that contributed to this weekend feeling very heavy, however, there isn’t a day that goes by that I don’t think of my dad. And then this morning I came across a link to Tim reading a letter about the day he was diagnosed. I encourage you to listen to it HERE as well.

I felt compelled to share this as I believe just as much as our lives have purpose, in many ways one’s passing and the way in which they do also have meaning if we are willing to pay attention. When Tim states that he “knew God chose me for this new journey for a reason”, I could not agree with him more.

I typically do an annual doctor’s visit and am pretty healthy, however, this past August I was referred to another exam for something my doctor observed. I did the test in October, but never heard or followed up on the results. After listening to Tim’s message today, I finally called my doctor to follow up. After revealing a mishap with my records not being review, I did get a call back from my doctor’s office. Before I received this call back with the news, I did feel compelled to share this with one of Tim’s family members at the visitation. I wanted them as well as those reading this to know that even when we feel others have passed on, they often still are with us and speak to us. Their lives and its meaning endure beyond the physical.

I was informed of me having a small fibroid, which I’m blessed to say is not cancerous. However, had it not been for actually listening to Tim’s message and heeding what I was meant to receive from it, I may never have followed up on the test…and the results could have been very different.

In this instance, as well as many others, I’m simply grateful and accepting of the messages, how I’m moved, and the continuing legacy that these individuals leave with us. If I can speak to this in any way, it is simply to say please be present, embrace it, and allow the spirits of others to continue to speak to and touch you.

With the upcoming end to another year, many often prepare to make resolutions, set new goals, and look forward to making changes and commitments in the new year. I like to say ‘why wait’. Often times setting up plans and putting new ideas and opportunities in motion now lead into those new things we want to see in our lives. Setting up dates and appointments, altering schedules to create consistent habits to make time for what we want to do, and starting to reach out and create a “team” of people to which to be accountable helps kick those strides into high gear. We don’t need January to come to start doing that.

Perfect example…as a triathlete for quite a few years now, my next year’s goals include taking my training and seasons to another level for placements in races, increased consistency in training, and moving up to Olympic distance events. I was intentional in signing up for a kick-off event on January 3, 2016. This gave me the incentive to work with various trainings, different equipment, apps, and coaching starting 3-4 weeks ago to build up in preparation for launching my indoor season at that race. I’ve already planned and committed to 5-6 other events for my indoor & outdoor season. This not only has me excited for the new year and what I’m seeking to accomplish, but in putting these things in motion it creates accountability for me to do the things I need to do on a daily basis. And believe it or not, various people and opportunities have been coming my way that I haven’t even expected for other things that I’m seeking to do. You know how they say “once you get the ball rolling…”

Whether it’s in the area of fitness, a new business idea, a career change, having more time for family or self, why not create some consistent things for you to do on a daily or weekly basis NOW that works towards those goals. Then set yourself up for 1 or more key dates (ie. a meeting, class, race, event, interview, outing) between now and the next month or two that you can commit to that are in line with those goals. In addition to this, start sharing with other people in your life, perhaps people you can partner with that have similar things they want to attain or that can assist you or even just check in with you. Not only does this help to keep you on task but it also gives you support and encouragement.

So don’t put off until 2016, what you could start today! You may be surprised that January 2016 already finds you in the midst of some phenomenal accomplishments and on the road to even bigger and brighter blessings!

It has been quite some time since my last post and I have missed sharing with you all. My apologies for such a long break. So much has happened in my life and I am traveling down a few new paths. Right now I’m currently in the process of revamping the blog so forgive some of the new construction & tweeks as that gets rolling. I’m looking forward to it being easier for me to post and share new things with you. As the year comes to an end, I’m excited about 2016 for many reasons as you will come to see. I’m definitely getting back into the swing of things for F7LN..so for now be blessed and enjoy a powerful day! ☺

MITCS 2016 Kicks Off!!!

Are You Single? Try NOT Dating!

Celebrating Being Part of the 2016 Gildan Esprit de She Ambassador Team

The Issue of Violence: What Can YOU Do?

Sweets For The Sweet

More Than Resolutions, Committed in 2016

In Remembrance…How To Live

They Still Speak

Why Wait Until the New Year?!!

And..I’m Back!