You’ve tried everything to lose weight? Now try what works! It is hard for me to believe that soon it will be two years since I met Justin Thacker and had a one hour meeting with him about nutrition that would change my life.

This may start to sound a bit dramatic, but my life actually changed instantly. How and why? Because I realized that I was lucky enough to be sitting in front of an expert with unique experience and a scientific plan to get me where I desperately wanted to be. So what did I do? Instead of disregarding him, or doing it half -assed, or sabotaging myself, I decided to trust him and grab this opportunity to try his plan exactly as he prescribed from the moment I left his office.

Luckily for me, the prescription did not involve measuring, counting, or anything time consuming or fussy. Instead Justin outlined the four principles of success; Quality, Quantity, Frequency & Timing. Learn them, embrace them, live them and get lean. Life can be so simple and satisfying after all.  Justin’s QQFT Principles are now available in an E-book here.  QQFT is only $39.95!!

The fat loss came fast and furious, but this is no short term nutrition program, it is a way of life and I continue to follow Justin’s QQFT Principles today.  I have maintained my 60lb fat loss for over a year and a half!

If you’d like to have a similar personalized experience like I did and have someone look into your eyes as you make the big decision to change your life, skype sessions with a Lab nutritionist are possible. I recommend you download the book first and then schedule a follow up session to ask questions and help you personalize the plan to your preferences and lifestyle. Regular follow up sessions might be just the accountability you need to keep yourself on track. These guys are living the QQFT lifestyle themselves and they are very professional and supportive.

Please let me know how QQFT goes for you!

What better place to have an Easter Egg hunt than the gym? Plenty of great hiding places and “After Hours”, is pretty safe. You’ve probably always wondered if an egg would fit inside of a barbell?

As so often happens, 1 or 2 eggs were not found… it will be fun to see the surprised looks when they are either discovered or crushed in the leg extension machine;-)

Happy Easter!

While local Lab Rats in St. Louis were busy posting weekend pics of sunny bike rides, runs and even “top down” on the way to the gym, taking advantage of unseasonably warm weather …back in Holland, snow and icy conditions landed at the exact same moment as I did on Monday and the fun continues. At times like these when the roads can be treacherous or at best extremely slow going, I am so happy to have a car full of kettlebells! (and dumb bells, and a barbell.)  So no need to panic about getting a workout in. But even if you don’t have your own collection, no excuses! Plenty of body weight exercises to choose from!  And for a fun warm-up set, I  like to use the super-cute, laughing barbell pictured below:-)

So get out and enjoy a winter workout and if you do go deadlift your daughter, be very careful!! And please send me photos of your winter workout!

It is so hard not to surrender to the season! The odds are stacked against you. There are just too damn many opportunities to get off track and overindulge every single day and night; special ocsassions, special dinners, special get togethers with friends, drinks for no special reason at all.

You want to believe that you’re in the home stretch now, that New Year’s Eve will be your last big blow out and then you’ll be so good! I’m here to remind you, nudge you, urge you not to give up the fight! I’ve still got two more weeks to survive in the US surrounded by friends I never get to see and food I would never usually eat! SOS!

It is hard when you get out of your routine. Have you fallen into a lazier schedule with extra days off work or is your house full of friends and family to entertain?

After too many back to back celebrations in the past days, I woke up this morning knowing that I need to take immediate action! Today, not in the New Year, not Monday morning, and no definitely not waiting until I fly back home to my usual and much healthier routine.

It was certainly not last night’s main course of three tasty scallops at Elaia that pushed me over the edge from feeling fit to feeling fat, but maybe the “bite” of everyone else’s desserts or the “bite” of  Gooey butter brownie for dessert at the Shaved Duck Friday night and the drinks all weekend have accumulated to the point that these holiday happenings are catching up with me!

Today’s breakfast plan to meet my brother and his family at our favorite pancake house was my idea, I have no one to blame. Luckily Chris’ pancakes only happen to me twice a year!

On this Sunday morning there was only one thing to do….head to the Lab gym for HIIT! High intensity interval training, eliptical sprints to be exact and it never felt so good! I am not a work out to pig out person at all. I actually despise the mentality that you’ve earned your “cheat”, but this extra cardio workout for me was a matter of survival. Torturing yourself is good for the soul and being alone in the gym on a Sunday morning was a great moment to catch myself on that slippery slope before surrendering to circumstances. Alone, I really pushed myself on HIIT and after some kettle bell swings, squats and a few cardio tabattas, I was really ready to surrender…in the best possible way. So if you’d like to join me, get down on your knees, throw your hands in the air and stand up (pictured above). First lead with your right leg for ten and then your left. Get up ’til you can’t get up any more. Too easy for you? Grab dumb bells or kettle bells or throw a sand bag around your neck and just surrender.

I was back at the Lab later in the evening for my regularly scheduled weight training workout. Two-a-days are not my norm, but desperate times call for desperate measures! Surrender to what works for you!

May your days be merry and bright and may all your heavy barbell squats seem light!!!

Wishing you a very Merry Christmas my STRONG friends! I’d love to hear how you are squeezing in your workout today. Mine will have to wait until the evening, but I am so happy to be back at The Lab Gym for Christmas with all my Lab Rat buddies and 24hr access (no excuses)! If you can’t sneak away from the festivities…bodyweight workout will do! You will enjoy your Christmas dinner so much more after a few rounds of squats, jumping jacks, step ups, push-ups,etc. A workout is also a great cure for relieving holiday stress and family tension! ’tis the season!

Santa brought Justin a Playmobil Olympic weightlifter. Maybe by next Christmas there will be Justin Thacker action figures available?

Christmas came early for me with this appeal to Santa on my behalf! The ultimate fitness endorsement from my sweet little elves. So you better watch out, you better not pout, you better not cry, I’m telling you why…Just get your ass to the gym and don’t blow your diet!

You might hate me for saying this, but my number one fitness tip of the season is in fact…Be the Grinch! Or at least, “Let the Grinch steal Christmas, but not your workouts and not the results you’ve worked so hard to achieve.” I am no Scrooge, in fact I love Christmas so much that my maiden name could be Griswald. Every year when the two guys at our neighborhood tree lot see me approaching, they scatter! “Uh oh, here come’s the lady looking for the perfect tree.”

But let’s face it, Christmas has stretched out into an entire season, one overwrought with obligations and temptations! You’ve been doing so well until now; working out, eating well, feeling fabulous; you simply can not afford a distraction of this magnitude! Just look what the pressure of Christmas does to Santa. ‘Tis the season of overcommitment and stressing ourselves out! The solution for survival is simple… I challenge you to “temporarily” cancel all of your Christmas traditions, just this year. Oh, you say you are not willing to do this, not even for just this one year? Hmm…yes, well I knew it wouldn’t be that easy to convince you. So let’s agree to put them all up for re-evaluation. After all, traditions are by definition, things we do just because we’ve always done them.

Christmas cookies have always been my thing; baking, gifting, and devouring. They don’t even sell chocolate chips or many other necessary ingredients in shops here in Holland, but that has never stopped me from importing and improvising. I bake hundreds of Christmas cookies every year, my traditional American Christmas cookies are very exotic here, highly anticipated and well appreciated. Correction: I used to bake. Last year- no cookies. None. No way was I going to let Christmas cookies derail my hard work and rapid results! And I didn’t stop there. I skipped or pared down most of our family Christmas traditions last year, honestly as many as I could get away with, especially in the pre-season. So Christmas started for us when we arrived in St. Louis, just 3 days before Christmas. “Shorten the season” is a great tip for damage control!

While in St. Louis I went for a post-workout coffee with the woman who ultimately became Lab Rat of the Year. Success is in the details, so whenever I get the chance, I pepper weight loss winners with questions about very specific things they do to find common denominators and best practices to share, like this cocktail party edition. At that time Sharon had already lost over 100 pounds. We had gotten to know each other during our mutual 6.30 am daily training time at The Lab Gym over the summer. Sharon is an outgoing and warm person who lights up the room with her energy and smile. During our animated story swapping session over coffee, we were both surprised to discover something that we had in common, (in addition to the fact that we have sons of the same age with the same uncommon name).

I’ll to go so far as to say that this one little thing that Sharon and I discovered we had in common represents the secret to our success; over the holidays and always. So what’s the big secret?… No tree! The boxes of Christmas decorations lovingly acquired throughout the years in our respective homes remained in their storage boxes last Christmas. What’s the big deal? Laser focus is the big deal. In order to succeed you have to shuffle your priorities. You can’t just keep doing all the things you used to do and expect change to happen and the results to just appear. When you totally focus on making changes to achieve your goal, you will have to put those traditions on the table (chopping block) along with all the other “Must Do” things that you are busy with and think are non-negotiable. Before you start calling the two of us selfish, scroogey bitches or contacting the local child protective services bureau, due to the blatant neglect of our children; let me assure you that we both made sure that Christmas was very festive for them in other ways and in both cases was celebrated in the fancifully decorated homes of family members.

If you are not an over the top celebrator of Christmas, this might not seem like a big deal to you, but for Sharon and me, the big amount of energy we normally spend on Christmas decorating was already committed elsewhere. The good news is that I’m not suggesting that you be the Grinch forever. This weekend I caved. We now have a Christmas tree, not the tallest and most perfect tree of years’ past; instead we selected a humble 7 footer that can be extracted from the house after Christmas without the use of a crane. But that’s where I draw the line! The aroma of cinnamon, spice and everything nice wafting around our house will only come from a fragrant Christmas candle, not the oven. Sorry friends, neighbors and colleagues, no Christmas cookies again this year!

I love to see people enjoying their workout! The look of satisfaction after a few challenging reps, or sheer pride after setting a PR is unmistakable, but here’s how to spot true joy in the gym. Watch the door! Lots of people are smiling on the way out the door, some are just happy that it is all over (for the day), others are on their workout high, that STRONG cocktail of endorphins mixed with effort and accomplishment. Hard work just feels good!

But watch the door even more closely and look out for the people smiling on their way in the door. They are usually the grateful ones, feelin’ lucky just to be able to get to the gym and maybe even feelin’ lucky to be alive? Everyone’s story is different, but often the people smiling on the way in are the ones who’ve overcome the most challenges just to walk through the door. Their energy brings the place to life, gives a heartbeat to what might otherwise feel like just a warehouse of equipment. You know who they are in your gym, but did you realize that gratitude is contagious?

I’d like you to meet Arem. Since recently changing my “regular hours” at the gym to midday, he has become my new “boyfriend”. He trains daily from noon to two in the afternoon, and takes Tuesdays and Fridays off. He is a 71 years young Armenian man who suffers from Parkinson’s disease. Arem trains hard, sometimes taking short breaks when he trembles and then he gets right back to it. His gym time is the most important and precious thing to him, that is clear! Medications didn’t work for him, but workouts work. The more he does in the gym, the more he can do in his life. Just yesterday he was telling me how sick he was before he started training again just over a year ago. He is much stronger now!

Yesterday he was doing farmer carries up the 2 story open staircase in the gym with 10 or 12 kilo dumb bells (for many rounds). He says that this particular exercise enables him to focus his brain in a specific way. To be honest he makes me nervous on the stairs, but I am busy with my client and can’t exactly hold his hand. Arem is a great source of inspiration for me and especially my client at that hour who admittedly benefits from seeing him as a living reminder to push the excuses out of your head and be grateful for all that you can do! He cheers her on and comments on how quickly she makes progress in her workouts. As I mentioned, he isn’t there every day, but no worries. You don’t have to look far to find another gratitude role model for inspiration. A few times a week just past noon, a taxi bus pulls up in front of the gym and drops off a black woman in her 40s. She slowly and carefully makes her way inside and up that same treacherous open staircase to the ladies locker room. She does it all on her own using a walking stick. The woman is completely blind.

Today is Thanksgiving, so go enjoy your feast, your family, your friends and all that you have. But please raise your glass to the grateful ones and to letting go of the excuses that hold you back! Start living your life to the fullest by focusing on what you can do, not what you can’t. The gym is a great place to start!

Peter Shankman is not quite (yet) a household name, but he is a well known and successful entrepreneur, author, speaker, and worldwide connector. Peter is recognized worldwide for radically new ways of thinking about Social Media, PR, marketing, advertising, creativity, and customer service.

In 2011 Peter embarked on a year long challenge to reach 10% body fat from an obese starting point. While he fell slightly short of the ultimate goal, he more than halved his body fat and ended up around 14%, gained muscle and strength, dropped clothing sizes, and felt great!

He chronicled the journey on a website he created A Year to Ten Percent, where he also posted photos of every single thing he ate all year. The link above takes you to the year end wrap up. This week Peter Shankman wrote “When the problem is you” on his business blog about hitting rock bottom. Peter took his eye off the ultimate prize trifecta..being healthy, feeling fit & looking fabulous. Sadly, his hard work and results have all slipped away this year.

Peter’s story has been on my mind a lot this week. Three things about his cautionary tale, “When the Problem is You”…

-Big thanks and bravo to Peter Shankman for writing this post and sharing his story. It takes guts to publicly say “I’ve screwed up” and even harder to admit to yourself that it is your own damn fault! Without a NO EXCUSES mindset there will be NO RESULTS!

-Reading his story scares the crap out of me! I know it can happen and that it usually does, 90-95% of people fail to maintain their weight loss. (I’m glad I didn’t know the statistics when I started.) How can all the hard work and dedication slip away…and so quickly? When I bump into people on the street, they actually say things to me like, “Oh my, you haven’t gained the weight back yet?”. They have been saying this from the start. Huh? Hopefully my fear of slipping, will keep me on my toes and away from the cliff.

– Some commenters try to make Peter Shankman feel better by saying things like “don’t be so hard on yourself”, “you are successful in every other way”, “set more realistic goals”, basically “settle for less”. I say BULLSHIT! Look at the guy in the photo above. Why should he settle for less? I bet he feels awesome and confident in that moment. He writes that he does not feel great now that he has regained the weight, or when he steps onstage, feeling fat and heavy! Please stop trying to make people feel okay about being overweight. And if you think daily workouts and clean eating are time consuming, as Peter writes, so is being fat! (I used to wonder what I would do with all the spare time I would have when I wasn’t busy being fat. An hour a day spent hitting the weights is time better spent!)

Dear Peter, this is a great picture of you! No way should you settle for less. I always say it is a great goal not try to look as good as someone else, celeb etc., but to strive to look as good as our own profile pictures:-) I wish you all the success in the world as you kick your own ass and restart! I’m not going to give you any advice, because those commenters are even more annoying than the people trying to talk you out of wanting it, but I’m right here in it fighting the fight every day too, oh and of course squats cure everything, but this you already know:-)

Success, Suzy

Having avoided political postings completely, I hate to go there now after the election is over, but I can’t resist sharing this photo. There are so few items left in my closet from “before” that this doesn’t happen very often any more. On election morning, I packed my gym bag for later in the day and was walking out the door when I remembered to run up and grab my Obama T-shirt from the last election. I thought it would be fun to wear it at the gym, as I am the only token American. What a shock!! Enormous!! This was not a unisex XL kind of t-shirt, either. It is a women’s fitted Tee. Luckily I found this photo below to demonstrate that I did indeed fill out this wide body tee.

Regardless of which candidate you supported, since the U.S. election only comes around every four years, it is a great opportunity to take a moment and check in with yourself. There have been a lot of comparisons to four years ago on the health of the Nation’s economy and the outlook for the future of the US. How do your own health and wellbeing compare to four years ago? What’s the outlook for your own future?

Hope, Change, Progress- If you dislike Obama, you might be politically allergic to these words, but please take them to heart for your own personal challenge. Change is hard! It isn’t painless, but it is so worth it.

Here’s an article about how Spelman University in Atlanta is putting their money where their mouth is to make an impact on the lifelong wellbeing, health & fitness of their students, ALL their students. This is The Change We Need!

Ok, not so scary, but let’s say unexpected at my gym, in the land where Halloween is not really celebrated, it’s more like something most people have probably seen in a movie.

It’s hard to come up with a costume that really enables you to get your workout in, so I didn’t even consider scary makeup or face paint, and just went for accessories. These fingernails did not last long in the gym! I  like to think of myself as more of a Fun Fitness Fairy, bringing the fun factor to the gym on these special occasions. Yes, I was sure I’d be the only one celebrating Halloween here, so I brought extra tricks and treats (and weapons) to share.

My shocking pink hair definitely brought smiles even as I suffered; sweating out my last set of squats wearing a freakin’ hot wig! Luckily it was front squat day, so no interference with my wings, although the rhinestone taranchula popped off my choker as my neck veins popped during the last heavy set.

Note to self…next time be a superhero, their outfits are made for this shit!

What are you wearing to the gym this Halloween night??

Happy Halloween! Now step away from all those “fun-sized” candy bars and go have some real fun…workout!!

Halloween is over, what to do the day after?  

Jason Motte, the star closer for the St. Louis Cardinals only pitches in the ninth inning, one inning, never more. Except Game 3 of the NL Championship Series vs.the Giants when he was brought in following a 3 1/2 hour rain delay in the 8th inning to close out the game. If you don’t follow baseball, this sounds like no big deal, but the relief pitcher rotation is down to a science with a lot of superstition thrown in too. (Here are 12 strange baseball superstitions, because 13 would be so unlucky.) So, you can imagine that the TV Broadcaster made a big deal of this deviation in a post-game interview with Motte. When asked how he coped with the extraordinary task of going in earlier than usual to save the game and pitch twice as long as he ever does; Motte responded with a pearl of wisdom. I did what we pitchers always do…we go in and just try to get the first guy out. He repeated this for impact… just go get that first guy out!

Jason Motte’ message is simple, but his wisdom on staying focused could help you pitch your way out of any situation. It is so easy to get caught up in the enormity of what you are trying to accomplish and end up feeling overwhelmed. The thought of ever actually reaching your fitness goal or sticking to your nutrition plan for all or eternity might seem like too big of a challenge, so why even bother starting. You are bound to fail sometime along this long hard road, so is it really worth making an effort? Please don’t go there! This kind of negative thinking gets you nowhere.

Instead, focus on each day and take it one meal, one workout, one rep at a time. The real secret to weight loss success is to make habits and rituals out of what does work and what does lead you to success. So take Motte’s words even more to heart  and get that first out immediately when you wake up. How? Be prepared the night before; know what you are going to eat and have what you need on hand, select your workout clothes to either put on first thing in the morning or pack your gym bag for after work.

You always hear that breakfast is the most important meal of the day, (here is a link to a great recent article on Breakfast Breakthroughs and why oatmeal isn’t the best choice), but in addition to fuelling your body in the most effective way, eating the right breakfast gives you a big psychological win too. Your day starts off  in the right way and if you can knock out your workout in the morning too, you’ll feel like you’ve already got 2 outs in the bottom of the ninth! (If any non-baseball person has stuck with me this far, it means you’re on the verge of winning!)  When you are winning it is easier to stay on track for the rest of the day! Then wake up and do it again the next day!

While I’m not suggesting that you adopt the most bizarre baseball rituals like not washing your workout gear for a while after crushing a lifting or sprinting PR,  baseball players are great role models in turning behaviors into habits.  Now if only the Yankees would offer you a multi-million dollar contract to stick to your diet, that would be a sweet deal!

It might seem like a fine line to you, but the difference between the two is huge. Since launching the Kick-Ass Fall Fitness Kick-off last week, I’ve heard enough workout excuses in 10 days to last a lifetime. Your workout excuses are so plentiful, they are gonna make us both fat; you for obvious reasons, and me from the spiking cortisol levels with every lame excuse I hear.

Too early, too late, too cold, too hot, too hard, too easy, too many, too few, too much, too little…

It reminds me of the popular children’s book by Stan Berenstain, “Old Hat, New Hat”…

True, my kind of workouts are not for everyone, but any motivated person could actually do every one of the exercises, at their own level, as I did when I started; totally out of shape and weighing one burrito shy of 200 pounds.

And of course the times are not convenient for everyone either. But when faced with inconvenience or obstacles, there are two kinds of people in the world ….

1) The first kind of person says…I couldn’t possibly make it, period. (This is the standard response and a clear majority of people fall into this category.)

2) The second kind of person says…I couldn’t possibly make it at the scheduled time due to the inflexible nature of my job or the the grumpy disposition of my boss, but would you possibly consider training me in the park after work? (guy pictured above)

So what turns a perfectly valid reason into an excuse? It’s what you do about it. For every reason, there is a solution or workaround… if you just look for one.

An excuse is a reason that you grab onto very tightly and hold so close to your self that  it becomes part of you. It is the permission you give yourself for not only failing to achieve the things you want in life, but for not even trying.

Sadly, the excuse I hear most often is…I couldn’t possibly, because I have children. (Personally, I have never used my kids as an excuse for being fat, or not doing things in my life, please stop doing that!)

So while the difference between a reason and an excuse might appear subtle when you tell yourself or other people why you couldn’t possibly do something, the huge difference shows up in the results.

When you find the solution or workaround for your perfectly valid reason, great news…you get results. On the contrary, when you hold on to your reason and it becomes an excuse, guess what…no results, but you do get to keep your excuse for as long as you choose!

So last night I trained this highly motivated individual because he could rush back from a meeting in Amsterdam to make it at our agreed time, that was possible.  My two kids played on the pirate ship playground nearby; pretending they were pirates and the darkening sky was the Red Sea; the bag of fruit I brought for their snack was the treasure…because dinner could be a little later last night, it was possible.

At the end of the workout, my trainee laid on his back among the fall leaves beside me and huffed and puffed as I counted out the last reps. The irony was not lost on me that the only other people in the park at this hour were the hoards of people coming and going from the strangely placed all-you-can-eat Chinese Wok restaurant located in the park, just a few meters away from our workout spot. They don’t do fortune cookies much here in Holland, but I’ve got a fitness fortune for you…”He who shows up to do the nightcrawler workout…wins!”

In case you were curious, I have not yet received any serious inquiries about booking the Yacht “Boatcamp” workout I mentioned (here)…yet! However, the only guy on our Tuscany Trip who happens to live in Europe, and luckily here in The Hague, has persuaded me to start offering Torture/Bootcamp style training immediately. He actually couldn’t wait and started today, but we will officially kick off this week at Westbroek Park on Tuesday & Thursday mornings at 8:45, Sundays at 10.00 am.

The training will be an intense, action-packed hour long workout focused exclusively on the most effective strength and conditioning exercises to help you shed fat fast! This small group fitness option is ideal for those of you who have either been thinking that my undivided attention might be too much to bear, or that my gym is not convenient for you. Obviously this is also a more affordable alternative to one on one training, yet you’ll still get all the love and kick ass support from me that you need to succeed!!

Why is October 1st  the perfect time to start? Well the leaves are falling from the trees and it would be so easy to slide into your winter hibernation mode and cuddle up in front of a crackling fire and get cosy with all your favorite hearty fall comfort foods. And how hard is it to hide a few extra fat rolls under a big wooly sweater anyway?  And swimsuit seasons is still a safe 240 days away, right?

But don’t go there! Don’t let yourself go! No, I’ll be standing there in the park waiting for you rain or shine. Let’s do this together!!

Will these workouts three times a week really change your life? Yes, it could be the start of something real and beautiful, but you will need to exercise on the days in between too. Don’t worry, I will show you a series of exercises that you’ll want to do every day…until you love them!

The pricing is a strippenkart of 10 sessions for 150 euro. Your second strippenkart will be discounted to 130 euro. The fall fitness card is valid until Dec. 15.

The Fall Fitness Training is accessible to ALL fitness levels. If you are really nervous about training with weights for the first time, or hesitant for some other reason, it is possible to schedule a one on one session with me to teach you some of the exercises and positions before your first group training.  As with any exercise, you should consult your doctor before starting to exercise. Body fat assessment and nutrition guide are also available for Fall Fitness Participants at a special price.

I’m excited! Are you in? Great, so bundle up and get your ass out here!!  Click to register now!!

The trainers at the Lab Gym send their clients off on vacation with a handy travel companion, The Lab Gym’s Travel Torture Workouts. These do-anywhere exercise programs are lovingly created by the Master of Torture himself, Justin Thacker and personalized for each client by their trainer. Body-weight workouts are a great way to stay on track while you travel. No excuse when there is no gym at your travel destination!

Imagine the good luck of my friends to have a live version of the Lab Gym Travel Torture workouts on vacation in Tuscany! With me as their real life travel companion, the workouts were gonna happen, no doubt in anyone’s mind! I was available and ready at all times to bring on the torture! Dream vacation, right?

Here is a sneak peek at the Tortura Toscana…with much more to come!

Warning; you will be inundated with a series of upcoming posts about these Travel Torture Workouts under the Tuscan Sun with lots of photos of this stunning location until you’re convinced that Working Out (intensive training) can be an exhilarating highlight of your holiday!

Ultimately my goal of course is for you to hire me as your personal ‘travel torture’ trainer for your next luxury vacation! I am available worldwide, I don’t do camping (sorry Dutch clients) but I can and will do a hell of a great Bootcamp on your yacht! No problemo!!

Lavorare duro è buono! (Working hard is good) Ciao!