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Learn About Maintenance Before Losing Weight

Monday, November 05, 2012

I was happy to come across an article on CNN that discussed a study that demonstrated the importance of understanding weight maintenance before weight loss begins. Most people worry about losing the weight and then either mistakenly believe that maintenance will be natural, or, that "being thin is it's own reward" and that they will be so ecstatic to be thin that they will not let the weight come back on. The unfortunate truth is that a lot of people who lose weight regain it (myself included). This time, I armed myself with some knowledge and practice of weight maintenance before I started losing weight 2 years ago.

I wrote a blog last year about learning about maintenance before and during weight loss. It is important to understand the significance of weight maintenance partially because plateaus occur during weight loss and so that there is a game plan after reaching goal weight. I have "only" lost about 50 pounds over the past 2 years. I tend to go through long periods of maintaining my weight and then have a few weeks of losses. Considering I train hard for Jiu Jitsu, I am okay with this pattern because it means I am minimizing muscle loss. Learning about maintenance has also helped teach me to be patient with my weight loss. In any case, studies like this one might help steer weight loss methods in a new direction.


Here is the CNN article:

thechart.blogs.cnn.com/2012/10/30/kn
ow-how-to-keep-weight-off-before-you-l
ose-it/?hpt=he_t5




Here is my blog titled "Getting Ready to Stay the Same: Considering Maintenance While Losing":

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=4332094

  
  Member Comments About This Blog Post:

HIPPICHICK1 1/11/2013 8:22AM

    emoticon
I've been missing your blogs. I must have somehow accidentally unsubscribed??

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JITZUROE 11/16/2012 11:00AM

    I lost the weight I wanted to lose and then it slowwwwly creeped back on. Boom, I gained it all back! Ad now here I go again on that same mission to lose it. Maddening!
Thanks for the link!
Bren

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LEONALIONESS 11/7/2012 8:01AM

    I've kept off about 50 of the original 60 I lost. It's been... almost three years? I think it's important to also realize that sometimes our goal weights *aren't* the weight our bodies want to sit at. To stay at 125 involved constant calorie counting, hunger and fatigue for me. To stay around 135 requires I stay active and eat well most of the time, without needing to obsessively nitpick my every food choice. Both weights are healthy BMIs. One is mid to high normal (23), one is low to mid normal (21.5ish). For me, it's been hard realizing that hey, I might not be able to *happily* stay that thin. If it's that hard and exhausting to maintain such a low BMI/size but so easy to stay where I am now, maybe I was shooting too low for my own good.

I still WANT to lose a bit of fat and I'm trying to do so slowly slowly slowly so I don't lose all my good runner muscle but I think 130-135 is my body's sweet spot. I might want to be lighter/smaller but the suffering it takes to get there and the mental issues it causes me to be so strict and restrictive just aren't worth it.

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SLENDERMAMA1 11/6/2012 5:21PM

    Nice post. I think I can learn from you. emoticon

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MORTICIAADDAMS 11/6/2012 2:23PM

    I tend to think that the real work begins when weight loss stops and maintaining starts.

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MARTY728 11/6/2012 1:44PM

    emoticon

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SPOONGIRLDEB 11/6/2012 1:41PM

    Great blog, and thanks for sharing the links! I hadn't read your "old" blog on weight maintenance previously, but you hit the nail on the head for sure with that one! I am still in the "weight loss" part of my journey, but I have high hopes that maintenance will be a success, especially since for the last couple of months I have been at a plateau, which basically means I was maintaining! If I can do it for 2 months, why not 2 years, or 20 years, or for the rest of my life????

Like you, I've lost weight before (although not as much) and then not been able to keep it off. This time, by being more aware and preparing ahead of time, like you said, the weight will stay off!!!

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SKEPCHICK 11/6/2012 9:30AM

  Yes, weight maintenance is key

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CRYSTALJEM 11/6/2012 9:14AM

    This was a really good read, thank you!

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ISHIIGIRL 11/6/2012 8:07AM

    That has always been my approach and how I keep maintaining. It is hard to consistently keep our eye on the prize but I agree with you. Thanks for sharing.

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WATERMELLEN 11/6/2012 7:37AM

    The CNN article is great: and your own blog ("losing the fat in our heads first, indeed") is even better.

Totally agree with you that maintenance has to come first or weight loss will be a recurring cycle . . . so interesting that you've made psychology and kinesiology your academic focus in the weight maintenance context!!

PS You may see that I've given this a shout-out on my own blog today . . .and also suggested that people consider joining the At Goal and Maintaining: Transition to Maintenance Team from day one of their journeys!

Comment edited on: 11/6/2012 8:29:48 AM

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GMO_JEN 11/5/2012 11:16PM

    That's really interesting. I try to prepare and learn, but I'm still struggling trying to get things moving...just got to keep trying to make all of the healthy choices.

Really helpful article though, thank you!

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4A-HEALTHY-BMI 11/5/2012 10:57PM

    Yup, pretty much my story too.

I lost over 100# in my 20s, regained all of it plus almost 100 more.

This time around I was playing for keeps, because I was determined not to go through that again!

And so far, so good. In January I will have maintained for 3 years.

So yeah, keep doing what you're doing, and applying all of your resources. It works.

emoticon

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DDOORN 11/5/2012 9:50PM

    Yep, came across this too...smart stuff! Don't forget we have our SparkTeam filled with super helpful Maintainers:

http://teams.sp
arkpeople.com/maintaining
R>Don

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MUSICALLYMINDED 11/5/2012 8:36PM

    This really hits home for me... I remember someone asking that question, "Would you continue to make healthy choices if you knew you would never lose another pound?" I had to ask myself this: "Would you continue to make healthy choices if you knew you were just going to GAIN weight anyway???" Arghh!!! That is a tough one... I'm not doing that great making the healthiest choices, but I'm trying.

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SYZYGY922 11/5/2012 7:38PM

    Thanks for sharing this. It didn't occur to me until I was more than halfway to my goal that this was something I needed to worry about! I see a lot of posts on Sparkpeople where people talk about how they're going to stop tracking when they meet goal and I always kind of groan. I'm in it for the long haul!

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MISSHATTAWAY 11/5/2012 6:27PM

    Thanks for the information, I didn't know this was an issue.

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CHRISTINA791 11/5/2012 5:41PM

    Thanks for this. That was a really interesting article.

I've been kind of going by instinct, but I can tell you that maintenance is pretty different from how I pictured it (honestly, when I started losing weight, the idea of my maintenance self was just a hypothetical person that I didn't think about much. It seemed so impossible).

I think I decided early on that weight loss and maintenance were going to have to look pretty similar for me. I loosened up on the weight loss part of it a bit so I wasn't overly strict, and I tightened up on my maintenance mindset. The result is that I never had one day where I decided I was now maintaining - it was a very gradual shift (and honestly, I still shift back and forth between a holding pattern and more of a weight loss mentality, even though the actual pounds involved are tiny).

I'm okay with always having to keep an eye on my weight, activity and consumption. It took a while to really, genuinely get to a place where I can be okay with weighing my food (and myself) every day. A lot of people simply won't be okay with that, and need to find what works for them. Either way, figuring out what you're willing to live with for the rest of your life is important for both weight loss and maintenance, and it's something that takes time to learn.

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The Week in Review: Laziest Blog Ever

Sunday, October 28, 2012

I have a lot to say, I have a lot on my mind, but I have been too busy/distracted to blog. I am feeling a little stuck. In any case, I wanted to get something down for the record. So, I will let some quotes do the talking.









  
  Member Comments About This Blog Post:

FUSCHIA6 10/31/2012 9:08AM

    Hardly, I've seen way worse.
There is a reason for lack of motivation.
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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MORTICIAADDAMS 10/30/2012 10:39AM

    I hope things look up for you soon!

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MUSICALLYMINDED 10/29/2012 8:24PM

    kinda glad. i'm too lazy to read a lot. lol.

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CANNIE50 10/29/2012 5:14PM

    Hi Erin: THank you for sharing these words of wisdom. I am thinking of you.

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PAMELA6289 10/29/2012 1:12PM

  I've been missing you a ton! Hope everything is OK. Know that just by posting you made my entire day. XO!

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MARTY728 10/29/2012 8:57AM

    emoticon emoticon emoticon

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DOODIE59 10/29/2012 8:41AM

    Oh, I particularly like the first and last quotes. Something to think about:)

Sometimes, a down time is part of your plan. You're a thinker -- you will always come around to the right thing to do for you.

Have a great day!
Deirdre

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BLOORP 10/28/2012 10:29PM

    love the quotes. it's ok to emoticon be lazy sometimes.

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The Week in Review: California Girl (w/ progress pics)

Saturday, October 13, 2012


Image from http://www.10thplanetjj.com/



My gym has planned a trip to Los Angeles to take classes with Eddie Bravo, the founder of 10th Planet Jiu Jitsu. After a couple of weeks of waiting for plans to be finalized, the trip was finally set for 1/7-1/11/2013. I purchased my ticket to get to Los Angeles yesterday, waiting to purchase my ticket with my coach Nate so we could travel together. There about 10 people from our gym going. It will be an intensive week of classes. In addition to working with Eddie Bravo, we will hopefully get to do some work with Joe Rogan and Renato Laranja, a couple of other famous faces of Jiu Jitsu. Several UFC fighters and Ronda Rousey also train the the 10th Planet Burbank gym, so it should be an interesting and exciting week.



My coach Nate (taller guy) with 10th Planet Jiu Jitsu founder Eddie Bravo.
Image from http://www.nextlevelcombat.com


I feel like a kid waiting to go to Disneyland (well, close enough, we'll be in Burbank), I am so freaking excited. I also can't wait to get in some beach time. It has been several years since I have set foot in the ocean. I will be keeping my eating as clean as possible and sticking to my training regimen in preparation for the trip. The classes at the L.A. gym are tough, so I need to be ready.

My eating has been pretty good and I have been tracking well. Between Jiu Jitsu, intense cardio sessions, and heavy-weight strength training, my body seems to respond best to having some extra calories (about 500-1000 calories) a couple of days per week. Unfortunately, I seem to splurge on wheat and dairy stuff, so I should make a better effort to keep those foods at bay so I don't get bloated and puffy. Nevertheless, I continue to firm up and I have been less sore recently. My body seems to make good use of the extra food. My goal will be to have the extra calories come from high-protein, moderate-carbohydrates foods, avoiding wheat and dairy. In any case, I will stay the course with tracking.

My workouts have been fantastic recently. I have been writing workouts for my coach Nate. Some of the other guys at the gym jump in on the workouts. I have to say, it is satisfying to see professional martial artists grunt, groan, and sweat through my workouts. I try to do the workouts when I don't need to guide the guys through as much, and I almost laugh. My workouts are tough. We have been doing interval training, including old-school moves like burpees, mountain climbers, variations of jumping jacks, jump rope, and more, combined with boxing/kickboxing, kettlebells, strength moves, and Pilates. Every time I do one of my workouts, I end up thinking to myself, "WHY do I do this to myself?" But, the workouts are doable, modifiable if needed, and I feel great afterwards. It's been fun working out with Nate and some of the guys from the gym.

I have had great fun applying my knowledge from my kinesiology degree in designing these workouts. The guys are sometimes resistant to try new things, so I try to include one or two new moves in each workout, and we are building up from there. The best reaction has been to doing Pilates. Pilates has great applicability to Jiu Jitsu in the slow and controlled manner of working the abs and back, as well as smaller stabilizer muscles, but some of the guys think Pilates is too "girly." Getting these guys to do Pilates has been like trying to get a little kid to eat their vegetables. If I say we're doing a Pilates move, they crinkle their nose and groan. So, I have learned not to call the moves a Pilates exercise and just make them do it (if they even make it through all of the reps, haha!). So, if I call it "manly abs" or something, they'll just do it.

I have also started running again, and I have so missed it. I am doing run/walk intervals, sometimes timed, sometimes not. As long as I ice my knee right afterwards, my right leg is tolerating it. I do not think I will do distance running again, but am happy to return to running in some capacity. It will also give my aerobic capacity a boost and hopefully increase the amount of fat that I burn.

I finally remembered to have someone take progress pictures a couple of weeks ago. I have lost several inches over the past few months, so I was excited to take some pictures. I have been feeling pretty strong recently, so my reaction was pretty negative when I first looked at the recent pictures. I just thought I would look...different, I guess. I have to remember that they are progress pictures, not perfection pictures. It doesn't help that I was close to TOM, so maybe not in the best mindset to look at my body. I feel better about the pictures now. emoticon




"Before" picture, February 2011



October 2012




"Before" picture, February 2011



October 2012




"Before" picture, February 2011



October 2012




October 2012



October 2012

  
  Member Comments About This Blog Post:

UTMIZ_2000 10/27/2012 2:21PM

    emoticon

Way to go!! You are looking good. Enjoy your time in L.A., it sounds like a fantastic trip.

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CANNIE50 10/18/2012 6:35PM

    Definite progress. I am so excited for you to go to L.A. - what a great trip. I love to read about you designing workouts. If you really want to make those big boys squirm, I guess you could throw in some yoga ; ) So glad to hear you are running again. I appreciate you acknowledging my half-marathon. I just blogged about it. I am pretty sure it is my last distance run - I am going to focus on 3-4 milers, with some medium hills thrown in for good measure. PS I don't think I properly congratulated you on your JiuJitsu win in July - WOWZA!!! That must have felt wonderful, especially after all your hard work. emoticon

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FANGFACEKITTY 10/16/2012 5:58AM

    We can definitely see the progress! How exciting, to be able to go to CA for a week of intense training. I know you'll be able to keep up just fine. Manly abs! Love it! Men are so funny. Although one of my old karate instructors would make us do Pilates moves during warm-ups. I hated every second of it then (still almost do too) but now I can smile at the younger "kids" in class - teenagers, 20 somethings, etc - who are so proud of themselves for being fast & powerful struggle to hold the pose for more than a few seconds at a time while us "oldsters" (i.e. slow & weak - as if!) can keep it up for minutes.

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MORTICIAADDAMS 10/15/2012 5:17PM

    I think you look a lot different. You are definitely making progress. The trip sounds wonderful!

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SMILINGTREE 10/15/2012 5:08PM

    It makes me happy to know that you are using your degree, even if only to torture your friends from the gym :)

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SPOONGIRLDEB 10/15/2012 1:50PM

    Amazing progress! You look great, keep up the good work!

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ANGELWENDYMAMA 10/13/2012 11:07PM

    Very noticeable progress! GO YOU!

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CURVYELVIESAYS 10/13/2012 7:49PM

    You look amazing! emoticon

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MUSICALLYMINDED 10/13/2012 4:23PM

    You look great! All the hard work is paying off.

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MEWHENRYSMAMA 10/13/2012 2:52PM

    You are Bad Ass! You rock!
You have made a major improvement and are looking great!!!
Love the hair and you are a great inspiration!
Go Girlfriend!
Love,
Mary

Comment edited on: 10/13/2012 2:54:33 PM

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JSALERNO 10/13/2012 10:46AM

    YOU LOOK GREAT AND I LOVE THE HAIR TOO!

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DOODIE59 10/13/2012 10:43AM

    Oh yeah--you look WAY different. Keep on doing what you're doing, and you'll get where you want to go:)
Congratulations,
Deirdre

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The Week in Review: Happy Butt (with pics)

Monday, October 01, 2012

Hah! Not the kind of pics you might think. emoticon I'll talk more later about diet and exercise in another blog (all is going pretty well), but wanted to update about what has been consuming my life over the past few months: my dog Dugan's tail.

My dog developed hair loss on the tip of his tail a little over 2 months ago. Then he started to act as though it hurt when he was wagging it. I noticed he started to chew at it, so I put the cone of shame on him, hoping that the issue would resolve. He seemed better after a few days, so I removed the cone. He seemed fine, but then a few days later, I came home to blood spatter on the walls and a wound on the tip of his tail. It looked as though it had been chewed.

I took him to my friend's vet clinic, and the tail was bandaged and he was started on antibiotics and painkillers. We assumed it was happy tail, which dog's can get from whacking their tail to hard. Happy tail is an incredibly frustrating problem to treat. It is difficult to get the tail to heal, and then the problem often recurs. If the tail does not heal, many vets opt to amputate.

We did weekly bandage changes, hoping to see the wound heal. After several weeks, the wound looked no different than it had at first. Dugan also seemed to be in increasing pain. We figured he may actually have nerve damage in the tail. I felt terrible for him. Dugan is the most cheerful dopey dog ever, and he just moped and acted painful, sometimes to the point where he was trembling.

When we saw the wound was not healing, I started looking into my options for amputation. I was hesitant to amputate, partially because I was concerned about creating a new problem with a new wound, and partially because of money. Luckily I have many veterinarian colleagues, so I went to another clinic where the surgery was relatively cheaper, plus they gave me a professional discount. Dugan had his amputation this past Tuesday and of course he charmed everyone at the clinic with his happy-go-lucky grin. He seemed a little painful the next day, but then he really perked up on Thursday. It was actually the first time in a few months that he seemed like himself. I removed the bandage yesterday and everything looks good. Dugan seems oblivious to the fact that he doesn't have a tail. He will need to wear the cone of shame for another couple of weeks to make sure the tail is completely healed, but then I am really hoping that is the end of that.




Dugan with tail, taken a few months ago.



Poor dog...he's been wearing the cone of shame for about 2 months. He actually LIKES it now, guess he's grown accustomed to it.



Dugan 4 days post-amputation. Took this picture yesterday, after removing the bandage.



Close up of "da nub."



I would have never considered cosmetically docking my dog's tail, but it sure is cute when he wiggles his butt now. I am happy to actually see his wiggly self return. He actually seems like he is not in pain for the first time in months. So, I hope this ends this tale of happy tail. Now my dog has happy butt!

  
  Member Comments About This Blog Post:

PAMELA6289 10/5/2012 12:11PM

  Oh, I'm so glad to see that Dugan is doing well! I know how hard it was for you to make that decision, but it seems it was the right one. It's hard to be a dog mommy sometimes!

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JITZUROE 10/3/2012 10:06PM

    Ohhhhh puppy!!! I am so sorry that this all happened to you both. But you certainly are a FANTASTIC mom to do everything possible to help him heal before making the decision. And look at that baby! Already healing so quickly.
When Olive was chewing on her paws (food allergies we think), she had to wear that cone for a bit, and I totally agree, they do get used to it after a bit! Except when she would try to jump on the sofa. Eeks!

Send us more progress pics. I can't wait to see him smiling away!
Bren

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SPOONGIRLDEB 10/1/2012 1:09PM

    Glad to hear he's doing so well. That nub looks awesome - I can't believe there isn't more swelling, the vet did a great job! I'm sure he'll start wagging his whole butt if he doesn't already, now that he doesn't have a long tail to use :-).

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MEWHENRYSMAMA 10/1/2012 11:52AM

    Oh, I loved this "tale"!!!
Poor Duggie! I teared up (his pain), I laughed (da nub), I cheered (he is pain free)!
And you were such a good Mom!
May you both continue to be pain free and healthy!
Love & Hugs,
Aunt Mary

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JENNIFERH625 10/1/2012 10:19AM

    Poor guy! Glad he is feeling better overall! Thank you for sharing.

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MORTICIAADDAMS 10/1/2012 9:58AM

    Poor Dugan!! I have never heard of it. You certainly did the right thing, You are a fantastic dog mommy!!

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DOODIE59 10/1/2012 9:40AM

    I'm glad to hear the surgery went well -- the stub looks great. Sad to hear he was in so much discomfort -- now he can get back to being himself, and enjoying the world.

Hope you're good, too:)
Deirdre

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BAZOOKABOBCAT 10/1/2012 8:12AM

    Poor baby. Tail docking is not something I'm usually on board with. But this seems like it was absolutely the right choice for him!! And he looks good!

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FATBASTICH 10/1/2012 5:56AM

    poor pooch! cone of shame is never fun.

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APED7969 10/1/2012 5:50AM

    Glad Dugan is doing well!! Never fun to see them sad. The stump looks good :-)

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JSALERNO 10/1/2012 4:29AM

    poor thing glad he'll be ok

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JILLYBEAN25 10/1/2012 3:08AM

    Every. Single. Time. Cone of shame gets me giggling. I'm reading your story all serious and then you write it and I'm grinning ear to ear. I'm hoping the tail saga has come to its end with this amputation and your doggy can wag his butt pain-free por vida!

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ALICIA214 10/1/2012 1:55AM

 

Never heard it called the cone of shame before, I call it a lampshade. I am happy that your dog's story has a happy ending.{pardon the pun} he looks very cute. emoticon

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SUNPANTHER 10/1/2012 1:15AM

    Great post! Thanks for sharing a good news story. It must have been awful seeing him suffer.

emoticon

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The Week in Review: The Student Becomes the Teacher

Monday, September 17, 2012

This past week was pretty good. I had a good birthday on Tuesday. It was a training day, so I didn't overdo the eating. I got a 90 minute deep tissue massage and then met my mom for lunch. Tuesdays are my long training day at the gym, so I got there and warmed up with some weights, did Muay Thai and had a great workout, and then had a fun Jiu Jitsu class. I couldn't think of a better way to ring in this next year of life than training at the gym with some of my favorite people.

I also got in more cardio than usual. I noticed that I have a lot more stamina over the past month since increasing the amount of cardio conditioning I do. My Jiu Jitsu coach Nate has asked me to start writing workouts for him, and I will be coming in before Jiu Jitsu to train with him once or twice a week. After doing the first one--a relatively easy one--last Wednesday, I think he might regret asking me in the first place. emoticon I am actually happy that he has asked me to help him train. First off, I am flattered that he thinks my workouts are bad ass enough to help train him for competition. Secondly, I am going to join him every Monday and Wednesday and do the workout with him. This will get in some extra cardio and power moves to increase my fat loss. Thirdly, it has gotten me thinking about exercise physiology again and writing workouts has been good review from what I learned in school.

I have been writing some circuits, sitting there snickering to myself at how difficult it will be for Nate, and then I remember that I will also be doing the workout. So, I am challenging myself with my own workouts. It is forcing me to try new exercises and really push myself. My circuits are a mix of body-weight exercises (calisthenic exercises), kettlebells, Pilates, strength/power moves (like Olympic lifts), yoga, and even some barre work. I have been having fun reviewing stuff I have learned and exploring new exercises.

My eating was pretty reasonable this past week. I had pizza and cake yesterday at my birthday lunch with my dad, but otherwise, I stayed on track. I really don't worry about 1 or 2 splurge meals a week with the level of training I've been doing.

For the first time in about 3 months, the scale budged this week, a whopping 1/2 pound. I am 1 1/2 pounds away from 60 pounds down and I am driven to see that loss. As I've said, I don't care much about the number on the scale, but sometimes being close to a landmark weight helps keep me more focused on eating right and working out the way I should. So, between Jiu Jitsu, Muay Thai, and the evil circuits I have been writing, I think it will be buh-bye body fat.

  
  Member Comments About This Blog Post:

ALISHAB3 9/19/2012 1:29PM

    Are you going to post some of those workouts?

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PAMELA6289 9/19/2012 11:34AM

  I wish I lived closer so you could be MY personal trainer! I am jealous!

Way to go on upping your activity in a way that makes sense and inspires you. As always you are my SHERO! emoticon

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ADAGIO_CON_BRIO 9/18/2012 5:42PM

    It sounds like a great week for you! Belated Happy Birthday! I, too, am a Virgo!
You are incredibly close to 60 pounds off. You are a true rock star!

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MORTICIAADDAMS 9/18/2012 2:18PM

    It is so great that your coach has asked you for help. It shows that he has a great faith in you and your abilities. Congratulations on the weight loss.

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SPOONGIRLDEB 9/18/2012 1:29PM

    Awesome job! I am sure you will hit that 60lb mark soon.

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DOODIE59 9/18/2012 10:22AM

    The numbers on the scale are nothing compared to the real, IMPORTANT improvements you are bringing to your body -- and your mind. Keep up the amazing work!!
Deirdre

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JSALERNO 9/18/2012 5:43AM

    emoticon

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ELPHABABLUE 9/17/2012 11:55PM

    You are my hero! You are seriously kicking ass. I hope that I am as strong (mentally and physically) as you someday. emoticon emoticon emoticon emoticon

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SMILINGTREE 9/17/2012 11:47PM

    There's a place called Pure Barre here and I would love to take a class there, but it's a bit too far to drive. It always helps to change things up a little - I'm glad to hear you are having fun with Nate.

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1HAPPYWOMAN 9/17/2012 11:13PM

    As always, you are such an inspiration! I really benefit from reading about your level-headed approach to the mental aspect of changing your body, as well as your full-steam-ahead approach to fitness. emoticon

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NANCYPAT1 9/17/2012 10:54PM

    Congratulations on becoming the teacher's teacher. You sound like you really really rock on this whole thing. Good for you. I know what you mean about being close to a landmark number on the scale working as a real motivation for me. I find as I start closing in on a new landmark, I too get MUCH more focused.

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