How to Stay Motivated with Exercise

Social Media Takeover

Recently, I was a guest host and did a social media takeover on both Instagram and Facebook for Legend Compression Wear. (Read more about their Graduated Compression Guide at their blog Here and receive $15 off with my referral Link.) 

Legend Compression

I was asked to give tips and strategies on how to stay disciplined with exercise. So, here are my 4 ways to keep motivated!

Exercise Motivation 1

1️⃣: choose a goal, write it down, set a timeline, follow a program, tell people!

***

Pick an an event, race, or challenge – whether it be a mud run, 5k, 10 push ups or an Instagram fitness challenge with an achievable end date. Commit by journaling, letting your friends or family know, creating an accountability page, then research a program that fits your work life balance and start 👍

Exercise motivation 2

2️⃣: change your train of thought regarding exercise – think of it as an act of daily living as opposed to a chore

***

I’m going to safely assume everyday, most of us, wake up and shower, get dressed, eat, brush our teeth, automatically put on our seatbelt in the car, work, take care of children, etc…or something to this effect. We have to think about exercise exactly as we do our daily tasks, that it’s just a part of life…a healthy, well-balanced lifestyle.

If this is a challenge for you regarding time or motivation, begin with an activity that you find enjoyable and is fun. You like nature? Go for a hike. You like music? Try Zumba. Trying to keep up with your kids? Bike 🚴. It doesn’t matter if it’s morning, lunch or at night, Fit it in as if your life depends on it because essentially…it does!

Exercise Motivation 3

3️⃣: practice daily positive affirmations & actions

***

In order to get motivated to create a goal and get our mindset to believe the goal is worth doing and achievable, we need to work on ourselves to get our minds in the right place.

Everyday we should be practicing positive actions including: healthy eating, meditation, journaling our gratefulness, and/or practicing acts of kindness. When we treat ourselves gently we can then transfer it onto others as equally or far greater.

Perhaps today you’ll sign up for a race that benefits your favorite charity, compete in honor of a friend or loved one, or volunteer some hard labor to those in need. When the deed isn’t about you anymore, these small actions lead to big impacts and, in the world today, I think actions certainly speak louder than words ❤️

Exercise Motivation 4

And finally…

4️⃣: plan to reward yourself when you meet each goal 

***

You’ve heard keep your eyes on the prize? Well, why not make that a reality?! You’ve worked hard to stay dedicated, spending time and energy, you deserve a little something. Plan a spa day, a night out at your favorite restaurant or new workout gear (like Legend Compression Socks 😉). Then you can stay motivated in your new gear to sign up for your next event!

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Throwback to Japan

Facebook is great at remembering dates that happened, “On This Day”. Eight years ago this month, I made my way to Tokyo while a friend worked abroad there. Memories made, some remembered vaguely, and the experience of a lifetime ensued next. 

After 20 hours of flying leaving Boston on a Friday at 10:30am, I arrived to Tokyo on Saturday at 5:20pm with a 13 hour time difference. Meeting up with my friend Katie, we made it to our hotel in the Shinagawa ward of Tokyo after an hour train ride from the airport to the city. Having dinner and several Kirins, we ended up meeting an Australian couple at the hotel bar who was in town for breeding horses. I end up doing a couple of tourist attractions with the couple later in the week as well. 

The next day we made our way over to the ward of Asakusa with open air markets and several shrines. Japan has two primary religions: Shinto and Buddhism, which co-exist and are complementary to each other. Here we could participate in a few rituals such as wafting smoke to inhale from burning incense, collecting water from a fountain with a cup but then drinking it from your hand to then spit back out, paying to write prayers on piece of paper to attach to an outside post to the shrine, or participating in yoga like prayer while tossing coins into a tin collection. We also experienced a customary lunch that day which required your shoes to be taken off and sitting crossed legged on pillows as you cooked your meats and vegetables in a hot broth being boiled on your table. 

Asakusa with Katie

Asakusa with Katie

Buddhist ritual

Buddhist Ritual

Park in Asakusa

Park in Asakusa

That evening we took the subway to Shibuya, with an equivalency comparable to NYC Times Square. An immediate difference, however, is the cleanliness of the city and the politeness and friendliness of the natives to foreigners. The area hosts thousands upon thousands of people shopping, eating, and walking about. Great entertainment if you enjoy people watching. While having dinner that evening at a restaurant called 603, we felt our first earthquake and learned the experience was somewhat common and experienced several more throughout the week. This happened to be a year and half before the terrible earthquake and tsunami hit Japan 2011.
Shibuya

Shibuya

“Franklin”

Famous Shibuya Crossing

Famous Shibuya Crossing

The next day I ventured solo, south of Tokyo by train, to Kamakura. I ventured to Engaku-ji Temple which houses monks and an 8 foot bell at the top of a hill which requires you to take several flights stairs to access. I made my way around the small city center to do a bit of shopping and to tour the Great Buddha, otherwise known as Diabutsu, within the Buddhist temple of Kōtoku-in. It is a bronze statue that stands 37 feet tall. It was massively impressive. Making my way back to the train I visited Tsurugaoka Hachiman-gū, one of the most important Shinto shrines in Kamakura and where one of my favorite photos of Sake Barrels was taken.

Engaku-ji Temple

Engaku-ji Temple

Komyogi Temple Bell

Komyogi Temple Bell

Diabutsu

Diabutsu

Kōtoku-in Temple

Kōtoku-in Temple

Giant Buddha

Giant Buddha

Tsurugaoka Hachiman-gū

Tsurugaoka Hachiman-gū

Sake Barrels

Sake Barrels

The weather in August is hot, humid, and some days full of rain. This day happened to be one of them, as were most of the days of my trip.

The next morning we were awoken to our 16th floor hotel room shaking at 5:02am. We were experiencing our 2nd earthquake. Unsure of what to do for the 30 seconds that seemed forever, I vaguely remember hoping into the tub. Unsure of our rational back then, it seemed like the most logical solution. By the way, Japan’s technology seemed to be quite ahead of Americans, that even the toilets and showers light up, heat up, and self clean. But I digress. Eventually the shaking stopped but we were pretty rattled ourselves so decided it was a good time to head over to the famous Tsujiki Fish Market in Shimbashi district.

Tsujiki is the largest fish market in the world. We probably saw every type of fish imaginable, along with whole Tunas that was claimed to be the most expensive in the world. The workers were quite disgruntled with having to work around the tourists and it being already close to 100 degrees by 6am, I can understand why they would be annoyed. 

Tsujiki Fish Market

Tsujiki Fish Market

Tsujiki Fish Market

Tsujiki Fish Market

Making our way back after an incredibly hot and humid trip, I showered up again and then took a bus tour from the hotel to Mt. Fuji and the town of Hakone. After a 2 1/2 hour bus ride, we made our way to the 5th station (out of 12) and also the highest point cars can drive up to Mt. Fuji. We were given some time to explore, shop, and walk around. I hiked a bit of a trail but unfortunate you could not see the peak due to the clouds. 

Mt. Fuji

Mt. Fuji

Hiking up Mt. Fuji

Hiking up Mt. Fuji

Hikers at the 5th station

Hikers at the 5th Station

View from 5th Station

View from 5th Station

Views from Mt. Fuji

Views from Mt. Fuji

2,305m up from sea level at 5th Station

2,305m from sea level at 5th Station

We then continued to drive on to Hakone, which houses sulfur hot springs and Lake Ashi. Upon arrival, we took a cable car up to the hot springs. Unfortunately, The cloudy weather stuck with us and made it difficult to see anything. However, you could certainly smell the sulfur. Here you could participate in a ritual where one is supposed to eat a boiled egg from the sulfur water that turns the egg black, claiming to add 7 years to your life.

We drove our way back down to the Lake, where we got on a large Pirate looking ship and took a cruise. Our tour ended with taking the Bullet train back to Tokyo. The ride was incredibly fast, lasting 30 minutes. I was also on the tour with the Australian couple we met earlier in the week, in which I found out the husband, Kerry O’Brien, had participated in the ’68 & ’72 Olympics for the Steeplechase. The world is so interesting!

Kerry O'Brien, Australian Olympic Athlete. Photo from: Racing Past

Kerry O’Brien (2), Australian Olympic Athlete. Photo from: Racing Past

That evening we had dinner with them, a couple of their associates, and I ended up going to a traditional Japanese Karaoke Bar late night. However, word of advice, don’t leave your friends overnight, in a foreign city, without a working cell phone.

The next morning I toured parts of Tokyo. When I got off the subway a Japanese University student named Takashi, wanting to practice his English, offered to help show me around. We went to the Imperial Gardens where the emperor lives. We went to Ginza, which reminds me of 5th Avenue or Newbury Street. We then made our way over to Roppongi and viewed the Tokyo Tower. 

Nakagin Capsule Tower

Nakagin Capsule Tower

Tokyo Tower

Tokyo Tower

After several days of jet lag, I finally slept through the night and got an early morning start the next day to visit Harajuku and Ueno. Harajuku is famous with the Japanese youths for shopping including American/British style clothing and some girls that dress up like baby dolls. A colorful area for sure. After, I made my way to Ueno park and visited the zoo and Tokyo National Museum of Western Art.

Harajuku

Harajuku

Harajuku

Harajuku

Ueno Park

Ueno Park

The city is vibrant with culture and history but also modern with advanced technology. I’m lucky and happy to have made it to that side of the world. 

Hachikō, the loyal dog and a couple of other Huskies

Hachikō, the loyal Akita dog and a couple of other Huskies

456 Hot Air Balloons

I’m always searching for something interesting to see or do, to broaden my horizons or purely satisfy my curiosity. 

Luckily for me, I’m living about a 30 minute drive away from the annual Mondial Air Balloons held at Aérodrome de Chambley in Hagéville, France. 

It’s an annual week long international Hot Air Balloon Festival held at the end of July. Several countries participate with, weather depending, morning and evening flights.  People can come watch and peruse local vendors with outdoor activities for the kids. And best of all it’s free.

This year was particularly special because they were planning for what’s called “La Grande Ligne”. This was a plan in hopes for the most hot air balloons to take off at once, to set a world record. The days for take off kept shifting due to storms and wind but finally was set for a 6:30am on Friday July 28. I didn’t want to miss it!

I woke up at 4:30am and drove the half hour to claim a front row view. Then I waited. I wasn’t alone with some other brave early risers but the weather was cool and damp, with no indoor waiting area, and nothing to look at. We were staring out to empty runways and I think most of us were hoping we were in the right area. We waited some more as 6:30am came and went with no action. But around 6:45am we started to see cars with trailers, what seemed like thousands, driving out to line up on the runways. This went on for a good 45 minutes. Then the pilots and crew started setting up by laying the ballons on the ground, attaching baskets or single seats to the balloons, checking the ignitions of the fire and then started to blow the balloons up. What seemed to take forever and seemed like thousands of balloons, was actually 456 balloons that anti-climatically lifted off around 8am. With a suttle wind, the balloons were seemingly all in flight and began quickly drifting north all within minutes. 

I grabbed as many photos as I could and ran to catch a great action shot. I watched them raise higher and drift more north as I made it back to the car and started to drive home (which was north). So surprisingly for me, I got a great view of them as I headed back home.

Are we in the right place?

Starting to see some action

And it’s take off


Such a cool experience. I highly suggest catching a festival, maybe next year I’ll make friends with a pilot and be on one!

A Review: Legend Compression Wear 

I’ve recently become an ambassador for Legend Compression Wear and was given a pair of Compression Perfomance Socks to try during my marathon training runs.

I’ve never been one to think about running accessories that could provide benefit during and after my runs outside of proper footwear, chafing cream, and a good sports bra. However, I’ve learned I’m behind the times and have found these compression socks to be game changing.

Legend Compression Performance Socks are designed with comfort in mind. Their slogan is #rightnottight. With the runner and athletes in mind, the compression enhances power and endurance while supporting the lower leg and foot. Their unique Graduated Compression Technology assists to improve blood flow and oxygen levels. When those two systems work more efficiently, you have the increased ability to train harder and recover faster.

Before Legend compression socks, I’d have sore, achey calves with intermittent left plantar fascia following runs even as short as 30 minutes. Now, after using Legend Compression Performance Socks, I notice an efficient improvement in recovery after all my long runs. As an added bonus, I’ve had a reduction in my left heel pain as well. These socks have become part of my long run program. 

Are you like me, a late compression user? Take it from me, don’t wait any longer. They come in classic, solid colors, fit accurately, and are more affordable than some other name brands out there. As a physical therapist, I not only recommend these for athletes but for those of us who work or stand on our feet all day or those who frequently travel. An added bonus, as your ambassador, my lucky readers get $15 off their first order! Click Here for your discount!

Summer “Time”

I wanted to quickly recap my day trip to London. I had won an entry to participate in the Virgin Sport British 10k from an Instagram giveaway by @themarathonmarcus.

I was excited to get a little getaway with a shorter distance run while taking in all the attractions of London. At the same time, I was meeting up with a few runners from the Instagram community as well.

I found a cheap flight with Ryan Air and made my way over. After taking a bus into the city at 5:30am, I found I almost had the city to myself. It was quiet, after the Pride celebration, with empty streets. I had an instant moment of tranquility, feeling like I had the place to myself; it was nice thought. It quickly vanished as I made my way to the start of Virgin Sports, who were putting on this event. The win not only got me a bib into the race but we had special VIP treatment as we were assigned a special place with the media center. At the media center, we were allowed to have a meet and greet with Mary Wittenberg, the CEO of Virgin Sports. Her enthusiasm and passion to get a movement of people getting involved in sport was absolutely contagious. She was humble, friendly and made each of us feel like we were making a difference by participating, with a sense of calmness during such an important day that she was directing. I don’t know how she does it but I want to be like her when I grow up!

The race was big with over 12,500 participants filling the streets near Green Park. There were bands and spectators along the entire route which brought us winding through the city and past sites like Piccadilly Circus, Trafalgar Square, along the Thames, up past the London eye and Big Ben. And although it was hot, there was shade for the first 5k and bottled water along the course. The best part was the runners I met up with (@themarathonmarcus, @xpatrunner, @runyourmindfree, @confi_x, @jonathan.barr) stuck together. For some, it was a quicker pace and others it was slower but together we made this a fun run!

That’s the best part about running, you can do it for competition and there are times you do it to motivate others. It’s your sport! 

Today I’m relaxing at home with my new kitten, Brady and reveling in the Sunday Funday I had. It inspires me to stay motivated for my marathon training towards Berlin. Time will tell if I set a personal best or not. 

Speaking of “time”, in the meantime, you can treat yourself and take advantage of  the Amazon Prime sale tonight and tomorrow and get this Jord Wood Watch Frankie Series at 30% discount!

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Following a Keto-ish meal plan as a Runner

*Let me preface that I am not a nutritionist. I’m new to educating myself on what I’m putting into my body. My trial with the ketogenic meal plan is a self experiment on my energy levels while training for a marathon. 

About six months ago, I met another American here in France. While I was excited to have drinks with a native English speaker, I was amazed to find out she was a big time leader in the Beachbody world; one that I participated in a couple years ago, but have since decided to step away from. Full disclaimer: I’m still a huge fan of the home programs and still do them for strength and cross training.

Anyway, I became Facebook friends with her and signed up for her blog (Fit With Rachel). If you have a Facebook account you are fully aware that it is the largest platform for all multi-level markets to use, so through it I discovered her previously recorded live videos about following a ketogenic meal plan. I saw her before and after pictures of toned abdominals and decreased leg cellulite (since losing 80lbs post-partum) thanks to workouts and change in diet. Although aesthetically, I was impressed that was not the reason I was intrigued by the meal plan. I did a little bit more googling and reading from other keto minded sites like Ruled.Me and Dr. Hyman and was pretty much convinced to give it a go.

What they were basically telling me was that I could, not only be heart healthy and tone up with foods considered high in fat but also, change my energy sources from sugars to fats by being in a state of ketosis.

What is ketogenic?

The short version, essentially you minimize your carbohydrate intake (usually <60g per day, hardcore <20g per day which I found to be extremely difficult considering fruits and veggies have carbs!). By doing so, you put your body into a state of ketosis in which it chemically changes to get its energy from burning fats instead of sugars (digested carbohydrates turn to sugar). 

If this program sounds familiar to the Atkins diet, you’re not far off except for the fact that the foods are much more heavily monitored. For example, you can’t just start eating all the red meat and cook with all the vegetable oils you want and expect that because it’s high protein and high fat that you’ll automatically start losing weight (although there are probably people who will, but what’s more concerning is that it’s not healthy). Instead, you can eat red meat that has been grass fed and oils that are comprised of saturated fats, like coconut oil. 

Why? The difference is that non-grass fed beef has developed over time with chemicals, producing stressed meat that we ingest which can lead to an inflammatory response in our own bodies. When we eat unsaturated, trans, or hydrogenated fats like vegetable oils such as soy, corn or canola, the fat process has been damaged creating free radicals which again leads to inflammation in our own bodies and can lead to i.e. heart disease and diabetes. 

Seems opposite of what some food industries has been informing us for years by stating we should eat advertised low-fat foods. But, unfortunately, the process in which to reduce FAT (damaging the fat particle, as I mentioned above, by producing free radicals) can ultimately lead us to eating more carbs because they have been advertised as lower in fat!  Seriously, wtf?!

As an endurance runner, it’s been ingrained in me to carb up! In fact a former co-worker of mine, when I ran my first marathon, bought me a headband that read ‘will run for food’. Some large races even incorporate a pasta dinner the night before the run included with the race fee. Honestly, I never educated myself on macros and nutritional values. I used to run so I could eat what I wanted regardless if it improved my performance. But after 10 years and 9 marathons with increasing times, I figured my go to plan of eating what I wanted wasn’t working to help my performance anymore. I know, I’m a late learner.

So hearing about a change in energy sources from a ketogenic meal plan inspired me to try it more so than dropping 5lbs or reducing leg girth.

Four weeks ago I started the plan. The first week was the hardest, you’re ridding your body of processed sugars which act like drugs to your body. Some people even develop something called the ‘keto-flu’. I read recently a study in which they gave a group of mice cocaine laced water bottles and another group sugar laced water bottles, and the sugar mice ended up drinking way more. Science. 

Game Plan

To start the process, your first grocery bill will also be quite expensive. You have to buy typically from an all organic market and get essentials like ghee or grass-fed butter, coconut oil, almond and coconut flour, coconut sugar, protein powder, all natural nut butters, full fat cheeses, grass fed, pasture raised and free range meats and eggs, fish high in omega 3’s like salmon or tuna, avocados, olives and fresh vegetables and fruits that are low starch (think a lot of above ground legumes like spinach and less root vegetables like potatos and carrots and for fruits more berries than bananas or apples) etc. 

Here is an example of my first weeks meal plan…

Example keto meal plan

Example keto meal plan


Results

Luckily for me, I didn’t experience any sort of carb withdrawals that first week. The meals were of course tasty but moving forward into week 2 and 3, there were days when all I wanted was an ice cold beer, bread or pasta with my meal. The hardest times were when I went to eat at a friend or family’s place, in my opinion. But I persevered! And although they recommend not drinking alcohol at all because of its lack of nutritional value, essentially spirits like vodka and wine have virtually no carbs so I was still able to have a few cocktails on the weekends, especially when I was traveling to Portugal and Switzerland the past couple of weekends. 

My goal was to complete 3 full weeks and I can proudly say I went 19 out of 21 full days without having bread, and the full 21 days of not having beer or pasta. And while I should have taken my weight and measurements to find objective changes, I didn’t. But here is a before and after picture.

Before Keto/After Keto

Before Keto/After Keto


As for my energy, I did feel low the first week but now feel less tired on runs or training sessions that are less than an hour. As my Berlin marathon training cycle continues to increase in mileage, I’m going to try to continue being in a state of ketosis but I may experiment with carbs again on pre-day runs greater than 90 minutes, depending how I feel on that first longish run. 

Have you tried a ketogenic diet? What are your thoughts or concerns?

Sweet Oporto

What an amazing week I’ve had! Not only did I begin training for my 10th marathon for Berlin in September and adapted my nutrition to start following a ketogenic meal plan (high “good” fat and low carb), more to come on these on later posts, but I also spent a long weekend visiting Porto, Portugal. 

Visiting the 2nd largest city in Portugal started as a trip to visit a couple of American friends traveling through. However, a friends flight got cancelled twice, due to strikes, cutting 4 days out of her trip so she decided to stay back, meaning I was venturing on my own. I took a 2 and a half hour direct flight late Thursday afternoon from Luxembourg to Porto. From the airport I was able to get a metro ticket for less that 2€ to get me towards Trindade stop in the historic portion of the city, and also where my airbnb was located. After a quick check-in and shower I took to Google trips to get myself acquainted with sights to see nearby. Here’s a recount of what I did daily:

Thursday:

Livraria Lello

Famous Bookshop

Famous Bookshop

Red Staircase

Red Staircase

 

The Historic District

Town Hall

Town Hall

Ingreja da Santíssima Trindade

Ingreja da Santíssima Trindade

Typical tiled buildings

Typical tiled buildings

Praça de Carlos Alberto

Praça de Carlos Alberto

Igreja do Carmo

Igreja do Carmo

French inspired architecture

French inspired architecture



Street Art 

Street art is legal with a permit. It brings bright colors to the already lively city.

17th Restaurant & Bar

Views of Porto

Views of Porto

Rosé on steroids

Rosé on steroids

 

Dinner at O Buraco

Fresh and inexpensive traditional Portuguese restaurant

Fresh and inexpensive traditional Portuguese restaurant


Porto Walkers Pub Crawl
I signed up for a pub crawl for 12€ which started at 11pm going til 5am, if you could make it that long. With 5-6 stops visiting bars mostly on Galeria de Paris, a drink special was included at each stop. I’m glad I went because I met a bunch of English speaking backpackers from US, Canada, and Australia. Albeit, I was the oldest by 10+ years, but was able to dance the night away (or at least until 2:30am, I admit I couldn’t quite hang as long).

Friday:

Early Morning Run

Free Walking Tour
I can’t recommend enough taking this free 4 hour walking tour with a passionate local from Porto Walkers (Do this!) I learned a lot and felt it was necessary to share a few important points…

1. Porto’s tourism is relatively new (think 15-20 years new). Thanks to UNESCO and budget flights like RyanAir, the city has seen an influx in visitors and most of the locals are appreciative for the economic boost but…

2. In the poorer sections of town, where the buildings create narrow, quaint winding, colorful, clothes-lined drying alleyways, some families monthly wage is 500€. There used to be laws to protect them, where monthly rent was grandfathered over to keep prices low to protect them from losing their homes. Due to greed and a change in law, rents have skyrocketed from 50€ per month to 800€ per month, to create Airbnb’s for tourists like myself. This results in families getting kicked out of Porto or ultimately leaving them homeless.

3. Here’s what we can do to help: Don’t rent Airbnb’s within the Riberia district or support the overpriced, tourist restaurants and shops along the river front. Do eat at local Portuguese restaurants and shop off the typical tourist beaten paths. You’ll know the difference immediately because there will probably be a wait to get in because they are small and the prices will be extraordinarily less expensive.

Ponte Luís I

Ponte Luís I

Ribeira District

Ribeira District

Ribeira District

Ribeira District

Ribeira District

Ribeira District

View of Douro

View of Douro

Old Tram

Old Tram

Igreja paroquial de Santo Ildefonso

Igreja paroquial de Santo Ildefonso

Inside São Bento Train Station

Inside São Bento Train Station

 

Port Wine in Vila Nova de Gaia

I did a self tour visiting several wineries of the sweet port wine.

Ramos Pinto

Ramos Pinto

Croft

Croft

Inside Taylor's

Inside Taylor’s

Taylor's Courtyard

Taylor’s Courtyard

Taylor's

Taylor’s Port Wine

 

Saturday:

Praia do Molhe
I got up early and took the old Tram line 1 along the river to where it meets the Atlantic Ocean and spent most of the day at the beach. 

Dinner at Tapabento
Ranked #1 Restaurant in Porto, there are advantages to eating solo. I didn’t need a reservation! Fine dining in a quaint restaurant, you’d never know from the outside. 

Seated Tuna

Seared Tuna

Red Mullet

Red Mullet

Pistachio Sufflé

Pistachio Sufflé

 

Sunday:

Last day in Porto and started it with another early morning run. Expecting to find the streets deserted I was actually weaving in and out of the drunks making their way home at 6:30am.

Breakfast at Zenith
Best Brunch Ever

Detox Smoothie bowl (I also got 2 eggs with avocado not pictured)

Detox Smoothie bowl (I also got 2 eggs with avocado not pictured)

Armazém
Vintage Flea Market and bar. Cute, artsy and unique.

Portobello Rooftop Bar

Finished the trip with a couple cocktails at Base

I hope you all get a chance to visit and take into account the need to respect their culture, heritage, and people. And drink all the port wine 🍷. If you’re waiting for a reason to go, the weekend of June 23rd is a huge street party for Saint John (Sao Joao) with plastic hammers, drinking, dancing, and fireworks. A celebration not to be missed 🎉