Posted on September 29, 2016 | Leave a Comment
One of the best parts of a long run is getting to refuel afterwards. I joke about being hungry all of the time because I love to eat, but there's no meal or snack so satisfying as the one you eat after an endurance workout.
Sometimes after a long run the first thing I want is something really decadent, like a cupcake or a donut. But what makes my body feel best, is refueling with nutritious whole foods. So, after an endurance workout I typically opt for foods like fresh fruits and veggies, lean proteins, and whole grains.
The four most important factors of refueling after an endurance run are carbohydrates, electrolytes, protein, and water. Whether I eat a snack or an entire meal after an endurance run depends on what time of the day I plan it for, but the following three snacks are my favorite refueling foods for the times when my workouts end in between meals. Fair warning: They're super simple. After I've been running for an hour or more, the last thing I want to do is spend a long time preparing my food. (Actually, who am I kidding? I always hate taking a long time to prepare my food.)
1. Grapes and Whole Wheat Pretzels
Ok so this snack actually excludes the important protein component, but it's my favorite because of the sweet and salty combo. Plus, grapes are one of the most refreshing fruits, perfect for quenching your thirst and replenishing nutrients all at once. Not only are whole wheat pretzels a good source of complex carbs, but the added salt will help replace electrolytes, too. If I want to include protein with a snack like this I'll usually grab a hard boiled egg.
2. Peanut Butter and Banana on Whole Grain Toast
Again, this is a favorite of mine because it combines sweet and savory flavors. Peanut butter and banana might just be my all time favorite food combination. This is a great recovery snack for a few of the same reasons I mentioned earlier. Whole grain toast is a nutritious source of carbohydrates and so are bananas. Throwing peanut putter into the mix packs in some protein and a little bit of healthy fat, too.
3.Red Pepper Slices with Roasted Garlic Hummus
Sometimes I like to step away from my favorite sweet-tasting snacks. (Sometimes!) When such is the case I usually turn to crispy, raw veggies. Red peppers are my favorite and I love to slice them up and dip them in hummus. For anyone who's diet requires the exclusion of grains, fresh vegetables are a great carbohydrate source, plus they're loaded with essential nutrients, vitamins, and minerals. I love dipping veggies in hummus not only because it comes in lots of different yummy flavors, but also because it packs some protein!
Posted on December 13, 2013 | Posted under Active Women, Custom Headbands, Fashionable, Fitness, Gear, Headbands | 1 Comment
Giving. There's just something special about it. It empowers and connects us to each other, and it's a big, HUGE fundamental part of human happiness. It's also why we love this time of year- opportunities to give are everywhere.
This season, we encourage you to GIVE to those people that mean something to you. Whether it's to your local barista or amazing massage therapist. Your trusted dog sitter or your favorite babysitter. Your workout buddy or your co-worker. Give to those that make a difference in your life. It doesn't matter what you give- something as simple as a card or a caffè latte can express more gratitude and have more meaning than a $100 Giftcard to Sephora- although we certainly wouldn't turn that down :)
If you're like us and are fortunate to be surrounded by a lot of amazing, active women in your life, Bani Bands makes a wonderful gift. Our NEW Bantek styles- like this popular Blue Chevron- are perfect for the more athletic women in your life. The Glitz line is for your fashionista friend who always seem to be wearing something you love. There is a Bani Bands for every woman in your life, including you - don't forget that treating yourself is important too.
If you're looking for other fun ideas, we love this gift guide by The Examiner: "The Outdoor Lover's Guide to Christmas Gifts Under $25." And yes, yours truly is included :)
Happy giving this holiday season!
Posted on November 15, 2013 | Posted under Active Women, Cross Training, Fitness | 8 Comments
Let’s talk about cross-training. What is it, and why is it so important? If you’re new to running, you may have heard the term cross-training mentioned on occasion. Basically, cross-training means to train in more than one sport, or to combine a variety of exercises different than that of the athlete in training. But how do you go about doing it? Well, we caught up with Jennifer Marcum from Teaching and Training a she gave us the inside scoop on her cross training tricks! We hope you enjoy them, we sure did!
Why is cross-training so important? Here’s a list of Jennifer’s top 5 reasons why a runner should cross-train:
1. It helps to reduce, prevent, and/or heal injury. I can speak from experience! This past February I ran my first half-marathon. Then a month later, I ran my 2nd one. A month after that, I ran a fairly hilly 10-miler. It was then that I developed some hip and side-of-the-knee pain. The grinding pain in the side of my right knee had gotten so bad it hurt to go up & down steps, let alone run. I found out that I was suffering from IT Band Syndrome at the fibular head. My orthopedic doctor sent me to physical therapy, where I learned hip & glute strengthening exercises. I was eventually referred to a chiropractor for Active Release Therapy (ART), where he noticed my knee was collapsing inward when I ran. I was given even more strengthening exercises.
Let me say, I used to do leg work in the gym with my trainer, but got away from it when I started running & my trainer’s motto was “bigger…stronger…faster”. I felt like my legs were getting very bulky, heavy, and sore…that it was interfering with my running. I thought running was working my legs, so what was the point in the squats, lunges, leg press machine, and leg curls? So I quit doing leg workouts and just focused on my upper body. BIG MISTAKE! Boy was I ignorant to running & cross-training… I was just starting out… what did I know?
2. Cross-training strengthens, tones, and improves over-all fitness. I may not always feel in the mood to do a workout and sometimes have to force myself to do it, but once it’s over I’m so glad I did it! I feel so much better…physically, mentally, and emotionally. I also have to remind myself that bikini season is just around the corner. Who doesn’t want to look and feel good?
3. It prevents boredom in routine and keeps motivation high. What’s that saying?...Variety is the spice of life! I like doing different workouts when I can find the time…keeps me on my toes so to speak.
4. Helps improve performance and speed. Since my injury, I haven’t run any races to see if my speed/times have improved. I am currently training for my 3rd half-marathon that takes place in December. I will say that my times have somewhat improved on my training runs. We’ll see next month just how much these strengthening exercises have helped my performance and speed. Fingers crossed!
5. Cross-training can be a great stress reliever! Any workout for that matter can relieve stress. Being a teacher, I need to relieve stress by any means possible.
What are some tips/tricks to cross-training? Here’s a list of my top 5 tips/tricks to cross-training:
1. Find something you will enjoy and have fun with it. If you’re not going to enjoy it, or it’s going to feel like a chore every time, then it’s probably not the workout for you.
2. It should supplement your running and make you a better runner. How is the cross-training you choose going to benefit you in your running? Here are some things that work for me:
- Strength training (lower & upper body) at least twice a week (lower body: exercises to strengthen the hips, glutes, quads
- and upper body: biceps, triceps, and back with dumbbells & machines).
- Yoga/Pilates for stretching, flexibility, and to relieve tension. Before my short runs, I try to do a few poses to work out the stiffness before heading out for a 5am run. The day before & the morning of my long runs, I try to do at least 30 minutes of my 10-Minute Solutions DVD.
- Abdominal workouts for core strength. My favorite is Ab RipperX in the P90X series.
- During my rehab, I tried many alternatives to at least keep the cardio part up: rode my bike, swam laps & tried aqua jogging, used the elliptical trainer, stationary bike, and walked.
3. Listen to your body. Don’t do an activity that’s going to do more harm than good. You don’t want to do anything too difficult that will lead to injury.
4. Find activities that fit into your schedule. Most of us have busy lives, but you still need to make time for cross-training. Ask yourself…do I want to continue my main activity, or do I want to risk being side-lined due to injury?
5. Keep at it…don’t give up! Try to make cross-training a normal part of your weekly routine.
If there’s one thing I hope you take away from reading this, it’s that “variety is the spice of life”! Don’t be a “one-trick” pony! Cross-training is so important if you want to continue your passion.
Read more stories from the inspirational Jennifer Marcum aka Teacher in Training here: http://teacherintraining75.blogspot.com! You can also find Jennifer on Facebook and Twitter.
NOW'S YOUR CHANCE TO WIN A FREE HEADBAND!
Just answer our question: What is your favorite cross training activity? Tell us by leaving a comment below and you’ll be entered to WIN some Bani Bands schwag!
Posted on October 23, 2013 | Posted under Active Women, Fitness, Headbands, Training | 9 Comments
Next up in our Be Better, Band Together Blog Series is YMCA trainer, Jaime Greene from Seattle, WA! This series is part of our mission to share helpful tips and inspirational stories to keep you moving. Every month, we’ll be profiling running groups, trainers, and workout BFFs that inspire and show us what a great support system looks like. This is Jamie:
In August, the Bani Bands team packed our bags and headed to sunny California for the IDEA WORLD Fitness Conference. Picture a room packed full of your favorite fitness gear and the most talented fitness trainers, athletes, and health-conscious writers in the country. As you can probably imagine, we met a lot of amazing, inspirational people.
One person that left a lasting impression on us was Jaime Greene. Jaime is a personal trainer and an endurance athlete living in Seattle, WA. She prides herself on early morning workouts and teaching America’s youth how to have a healthy and active lifestyle at an early age.
Jaime is also organizing a YMCA trainer rally for the beginning of December, gathering up some of the USA’s most influential fitness trainers in one room- so they can share and learn from each other. When we heard about everything that Jamie is involved in, we jumped at the opportunity to interview her.... we wanted to know more!
Our Q & A uncovered what an amazing person Jamie is. It also left us thinking about the things that we can do- both as individuals and as a company- to make the world a better, healthier place. So read up...and get ready to be inspired!
1. Jamie, what is your favorite thing about working in the fitness industry?
Inspiring & motivating people to adopt a healthier lifestyle. I want people to look at me and say “because of you I tried something I did not think was possible”.
2. Can you tell us about the upcoming trainer rally you are organizing?
The purpose of this rally is to bring all trainers in our association together, to BE inspired, BE motivated, BE valued and BE heard!
3. Can you tell us what inspired you to start a trainer rally?
I attended the IDEA World Fitness Conference in LA in August and came back so inspired to change the world! I want to share some of that inspiration with our amazing trainers.
4. What do you expect to come of this trainer rally? What is your main goal?
The main goal of the rally is to help YMCA trainers achieve their goals, which is to BE proactive leaders & innovators, dedicated to inspire, motivate and educate members to adopt a healthy lifestyle. We will also discuss the Exercise is Medicine (EIM) Credential; our goal is to have all of our trainers acquire this by the end of 2014. The EIM Credential shows health care providers that fitness professionals are qualified to help their patients get the exercise they’ve prescribed- from healthy individuals to those with chronic diseases.
5. What is it like to work at the YMCA? What’s your favorite thing about your job?
I’m super passionate about changing the world, starting with our kids! I just completed an 8-week 5k training with 15 kids ranging from 5 to 13 years old and our race was on Saturday. It was an honor to see the kids and their parents cross the finish line grinning from ear to ear. This past summer I trained 13 kids ranging from 5 to 10 years old for their first kids triathlon – what an amazing experience that was for everyone involved. I also lead a Hang N Glide youth class for kids 8-10 years old (TRX and GRAVITY), as well as lead a weekly running group at a local elementary school where I have 55 participants! I want to give kids a positive and fun experience with fitness so they adopt healthy behaviors as habits that they will carry with them for a lifetime!
6. What does your personal fitness regime look like?
I am an endurance triathlete, so I train 6 days a week incorporating swimming, cycling, running and weightlifting. Some would say I’m rather extreme.
7. What personal goals have you set recently?
Last year I became an Ironman, which completely changed my life. It was such an amazing experience! I just completed the Portland Marathon earlier this month and am now focusing on my base training for next year’s triathlons. I will be focusing on speed work and will probably do shorter distance races and maybe a half Ironman. In 2015 I plan to do another Ironman.
...Pretty awesome, don't you agree fans?!
NOW'S YOUR CHANCE TO WIN A FREE HEADBAND!
Just answer our question: Who is someone that has inspired to you to pursue a healthy, active, and/or well-balanced lifestyle? Tell us by leaving a comment below and you’ll be entered to WIN some Bani Bands schwag!
Posted on October 01, 2013 | 11 Comments
We are pleased to announce the official kickoff of our Be Better, Band Together blog series! This series is a part of our mission to share helpful tips and inspirational stories to keep you moving, we’ll be profiling running groups, teams, and workout BFFs that inspire and show us what a great support system looks like. Read up and enjoy!
We recently caught up with a running group who call themselves the Twittigators. These ladies are a group of lawyers from California. They met via Twitter and formed their group after realizing that they shared similar fitness goals and a love post race brunches (who doesn't?!)
Since then, they have become a team. They get together to run races near and far, from 5ks to marathons, and sometimes even reluctantly, but they do so as a group, they are: Team Litigilicious Twittigators! From beginners to experts they stick together through races. Whether they run, walk, or crawl their motto is to “Never Leave A Twittigator Behind” and we dig it. Not to mention, they are HUGE Bani Bands fans, they rock our gear in every race :).
So aside from decking them out in some Flower Mama Bani Bands for their San Diego Aloha 5K last month, we had some questions for the Twittigators about what it’s like to be in a running group and how has it inspired them to be better. Here is what one member, Michelle, told us:
1. What is your favorite thing about being in a running group?
My favorite thing about being in a running group is that we're not really a "running group" in a traditional sense. We don't all train together or have set run days, but we support each other when we do run, regardless of how fast or slow we are. We push each other to be better and celebrate when something good happens, whether it's a faster time or a successful case. The brunches after a race also help.
2. How has your workout regime changed since you joined the Twittigators?
My workouts have become more varied. I used to just do kettlebell workouts - which are great, don't get me wrong. But now, if I don't want to do a kettlebell session, I might run or walk, do a Pilates or yoga class, or a combination of these. I'm open to a new workout, even if just to try it once.
3. What is the Twittigators leading force of motivation?
We're all different and like to do different activities. That said, we're all a bit competitive so while it's not the "I have to beat her" attitude, it's more of "if she can do that so can I" or "if I have to, so do you" frame of mind. It helps us all try new things because it's a healthy competition which we all foster and which provides us all with motivation to do something new.
4. If you could sum up what the Twittigators stand for in one sentence, what would you say?
Fun, love, friendship, and support for each other...and brunch.
5. What’s the funniest/most crazy story you guys have from a race/workout/or team gathering?
It's really a question of which one can I share without getting into trouble... We had the first annual holiday party in January. It was supposed to be a simple brunch and gift exchange and it started out that way. One of the girls we are all friends with online came in from Texas to meet us all for the first time and the brunch turned into a giant slumber party. Our Texas Twittigator planned to stay for 3 days and ended up staying for 3 weeks.
6. Do the Twittigators have any pre-race or post-race rituals, what are they?
We don't have much in the way of pre-race rituals since we're usually all just trying to get to the race on time. But our post-race ritual is always brunch. We pick a place to go to and have a nice long brunch where we get to catch up and talk and eat and sometimes plan the next race.
7. What advice would you give someone looking to find and join a workout group?
Find a workout group that is more than just about working out and be open to unconventional groups. You can set up a group among online friends who just need the support to keep on track. It makes a big difference when you have someone say, "It's ok you missed today's ab challenge - double up tomorrow like I did!" No judgment just support and advice.
Wondering what is up next for this tenacious team? Here it is: “We are all planning on running this year's Electric Run – in Superhero costumes and glow in the dark el-wire (maybe Bani Bands will have some glow in the dark headbands by then…wink, wink). Christine is running the Las Vegas Rock n Roll half. Angelica is running the Nike Women’s Marathon in San Fransisco. Molly, Christine, and I are planning on running the Hot Buttered Run, and entering her son in the kids’ Candy Cane 1k. Pauline is planning on running the Hot Chocolate 15k in March; I might join her if I'm up for a 15k by then." - Michelle S., Twittigator member.
There’s something truly awesome about the ways others can motivate you to meet your PR or even just to cross a finish when things get tough. That’s why we love their story. An unconventional and unexpected group of runners (AND former non-runners) found power within each other to be better and THAT, we think is awesome.
NOW'S YOUR CHANCE TO ENTER TO WIN A FREE HEADBAND!
Our question: Who is your favorite workout buddy? Tell us by leaving a comment below and you’ll be entered to WIN some Bani Bands schwag!
Posted on September 27, 2013 | Posted under Active Women, Fitness, Headbands, Teams, Tips | Leave a Comment
We all have those days where we just don't feel like running or working out. For me, when those days come along, it’s often other people that keep me moving. A few encouraging words from my fiancé, or firm plans to meet up with a friend for a bike ride- these things motivate me. But the problem is… sometimes my fiancé isn’t around to nudge me out the door. And often my weeks are so busy that I don’t have time to text my girlfriends, let alone align our schedules and meet up for a run.
So what’s the secret to getting moving when your legs are tired or your motivation has gone MIA? I’ve heard this advice time & time again over the years, but recently it has become crystal clear: find an “accountability” partner. Whether it’s a running friend, coach, running club, or online network- research shows that you’re far more likely to stick to a running program with a great support system in place. And while an awesome running partner or group that you really click with is hard to come by, good support systems are out there. Promise!
On this note, we’re excited to launch our Be Better, Band Together Blog Series. As part of our mission to share helpful tips and inspirational stories to keep you moving, we’ll be profiling running groups, teams, and workout BFFs that inspire and show us what a great support system looks like.
We’ll be bringing these to you on the first day of every month, so stay tuned for our first Be Better, Band Together post next Tuesday. Our first feature? The Twittigators, a group of lawyers from California who met (you guessed it) on Twitter and who formed their group after realizing that they shared similar fitness goals and a love of margaritas. We’ll be bringing you the inside scoop next week- a sneak peak is below:
Band of Sisters
Posted on September 16, 2013 | Leave a Comment
We've teamed up with some of our favorite fitness brands around to bring you the ultimate gear giveaway for your Fall workouts. This grand prize package includes everything from headbands, to water bottles, to protein bars, active wear, and so much more!
We'll be decking out ONE lucky winner in it ALL! Follow the link below to sign up to WIN our grand prize package full of gear from: Bani Bands, Skirt Sports, Action Wipes, PowerCrunch, and Vapur!
Click HERE to sign up to WIN! It's quick and easy, all you have to do is:
1. Fill out the entry form.
2. Give our partners a "like" on Facebook (for bonus entries)
3. Wait for us to announce the lucky winner on Monday, September 23rd!
That's it! Good luck ladies!
Posted on August 27, 2013 | Posted under Custom Headbands, Fitness, Sweepstakes, Teams | Leave a Comment
As you may have heard, we recently announced the launch of our custom headbands program. Groups, teams, and clubs are now able to design their own customized headbands!
To celebrate this launch we decided to share the love a little bit and give away 25 CUSTOM HEADBANDS to one lucky group in our WIN IT & DESIGN IT SWEEPSTAKES! Now is your chance to submit your group! Scroll down the page for instructions on how to enter to WIN!
Click HERE to submit your entry. Entering is quick & easy, all you have to do is:
1. Submit a group photo and a short description of your group, what you stand for, and why we should deck you out in custom Bani Bands.
2. Grab your friends, group members, and supporters and ask for their votes. The group with the most votes wins!
The winner will be announced Friday September 27th, 2013.
On a soccer team? In a sorority? Running group? Raising money for a great cause? All groups are welcome to enter. We want to know who you are and what you represent! Don’t have 25 group members? That's ok too! We’ll give you the extra gear so that your family and friends can cheer you on in style.
Posted on August 05, 2013 | Posted under Custom Headbands, Fitness, Press Realse | Leave a Comment
Bani Bands Announces NEW Customized Options for their Award-Winning Soft-Grip Adjustable Headbands
From Sports Teams to Sororities, Organizations Can Create the Perfect Headband
(July 25, 2013)– Bani Bands, creators of Soft-Grip adjustable headbands worn and loved by female outdoor athletes around the world, is proud to announce it’s new CUSTOM program, allowing retailers, sports teams, athletic events, sororities, and other organizations to create a customized and uniquely branded headband. From a store logo to a team name to a school mascot, Bani Bands customers’ are able to create a custom headband that meets their specific needs.
"We are proud to offer a truly custom design option for our customers to add their personal touch to our unique Bani Bands," states Renee Hanson, CEO and founder of the company. “Our customized headbands are fantastic for sports teams, fundraisers, schools, events, and promotions. Orders have been flooding in since we launched this program.”
Combining the best in functionality, fit, and style, Bani Bands products appeal to athletes of all types. The company’s meticulous attention to detail sets them apart from other headbands on the market. Notable features of Bani Bands’ headbands include:
- Soft-Grip Velvet Lining – absorbs sweat and prevents headband from sliding.
- Tri-Glide Adjuster – creates the perfect fit for any size head, from children to adults.
- Brushed Elastic Band – soft surface that won't damage hair like rubber or silicone lined elastic.
- Single Needle Flex-Stitching – strong yet flexible so threads won't break.
- Satin Loop Label – featuring the Bani butterfly, a nice feminine touch.
For more information on Bani Bands new CUSTOM program and to view the product line, please visit www.banibands.com.
Maria Hennessey, SMAK Strategies
Posted on July 23, 2013 | Posted under Active Women, Donations, Fashionable, Fitness, Fundraising, Headbands, Volleyball | 4 Comments
By: Maria Hennessey
In addition to making the world’s most functional, fashionable headbands for active women, one of Bani Bands core values is to inspire people to lead active, healthy lifestyles. There is also nothing we love more than giving back to communities, including the Bani Bands community made up of friends, fans, retailers, employees, and customers.
Why? Because our community inspires us. YOU inspire us. You inspire us to create products we know you’ll love while you’re on the trails, on the courts, on the track, or simply around town. You inspire us simply by being who you are and doing what you’re doing every day. Whether you’re out running, climbing, playing tennis, hiking, being a mom, dancing, or ALL of the above, one thing we know is true: You. Are. Awesome.
That’s why when we received a very sweet email from a 13 year-old girl with a great mission, we jumped at the opportunity to help her. We love good stories, and love sharing good stories, so here’s one for you. We promise this will make you smile :)
Amy is an active member in her local Girl Scouts Troop. She has a passion for volleyball and helping others. She decided to make it her personal goal to raise money for the US Paralympic Sitting Volleyball Team in an effort to attain the Girl Scout Silver Award- the highest honor a girl her age can receive (pretty awesome, right?!)
On May 20, 2013, Amy wrote Bani Bands for support:
Dear Bani Bands Team,
My name is Amy and I am 13 years old and a Girl Scout of Huntington Beach. I am working on my Silver Award for Girl Scouts, which is the highest achievement a Cadette Girl Scout can get. For my Silver Award, I am holding a fundraiser on the beach with a silent auction for families and a volleyball clinic for kids to raise money for the USA Paralympic Sitting Volleyball Team. This is a volleyball team with physical injuries preventing them from playing volleyball standing up. I, too, am a volleyball player, that is why I have a strong admiration for these players.
I am contacting you because it would be great if Bani Bands would donate headbands towards my fundraiser for the kids attending the volleyball clinic or for the volleyball auction basket. It would be so cool to have Bani Bands at my fundraiser!
I look forward to hearing back!
Girl Scout of Orange County
We field A LOT of donation requests and while we wish we could accommodate all of them, we simply can’t. This one tugged at our heartstrings. We were immediately touched Amy’s mission, impressed by her determination, and excited to get involved. We responded:
Thank you for contacting Bani Bands. We loved reading your email and would love to help! Bani Bands would like to donate 50 headbands for your fundraiser. Can we ask you to send us a picture of you in your girl scouts uniform or a picture from your upcoming event? We would love to share your story. Please send us your shipping address.
Bani Bands Team
This past week, with Amy’s fundraising event behind her, she wrote us back and included a photo for us to keep. Let's just say, we were all smiles around the office.
Hello Bani Bands Team,
I would like to thank you for the donation of 50 Bani Bands Headbands! They were a big hit - everybody wanted one! I appreciate your donation very much.
For my fundraiser, I was able to raise $300.00 to support the USA Paralympic Sitting Volleyball Team. I also earned my Girl Scout Silver Award, which is the highest award a girl my age can get! Attached is a picture of all the kids who attended my fundraiser and volleyball clinic who received headbands!
Thank you so much for your support.
We want to give Amy and her Girl Scout Troop a big shout out for supporting a great cause and making this world a better place. We also want to thank YOU, and the entire Bani Bands community, for your support and for letting us help make a difference.
Have a cause of your own? Fundraising for an organization? We are always looking for opportunities to give back and help good causes. Selling Bani Bands to raise funds for your school or community organizations is a great way to boost team spirit and provide a product everyone loves! Product donations (like we did for Amy) are sometimes a possibility. You can also order fundraiser headbands at a steeply discounted rate online- clickherefor the details!
The Best of Bani Bands is our way of sharing with you the latest and greatest stories from the Bani Bands community. From amazing events we’re involved in to incredible customers who inspire us, we’re bringing you a behind-the-scenes look into what the Bani Bands community is up to. Our goal is to inspire our community to “band together” to achieve goals, stay active, and enjoy life. Have an inspiring Bani Bands story to share? Don’t be shy, email us today!