Although it’s ok and totally natural to feel anxious at times, it’s important not to let those feelings get out of control. Over time anxiety can have a serious effect on our health and wellbeing. We’ve all got certain pressures, i.e. work deadlines, financial worries, specific events, as well as the usual daily challenges. Some self-help therapies can help you feel calm and soothe your nerves.
The adrenal glands, which are directly affected by stress, are responsible for the “fight-or-flight” response we feel when under pressure. This response is meant to be short lived, but in many cases it is a regular occurrence, leading to overworked adrenal glands.
In reflexology, the adrenal reflex is found just below the ball of each foot and also on the fleshy area below the thumb on the palmar side of the hand. Gently pressing these reflexes for a few minutes can help calm the adrenal glands and reduce tension. The hands can be worked at any time of day and the feet are best worked for about five minutes per foot before bedtime.
Aromatherapy is the use of plant-derived, aromatic essential oils to promote physical and psychological well-being.
The optimum way for the body to absorb the therapeutic qualities of essential oils is through a combination of inhalation and skin absorption, via a massage blend or bath.
Lavender is one of the most studied essential oils in terms of its relaxing effects. It has been shown to calm the nervous system, lower blood pressure, heart rate and skin temperature, as well as change brain waves to a more relaxed state.
Neroli, often referred to as the “rescue remedy” of essential oils, is also a valuable oil for helping to ease anxiety and stress, along with bergamot.
A natural facelift massage can release tension through the whole body when just the face is massaged. We tend to hold emotional stress is our faces, particularly in the jaw and temples, so gently massaging these areas using upward and outward circular motions helps to promote relaxation and reduce stress, while increasing muscle tone and revitalising your skin. It is easy to do yourself, using your favourite cream or oil after cleansing. Make it a daily routine to look and feel your best.
For all the above treatments you can find me on The Federation of Holistic Therapists (FHT) Register here
I’m on both The Complementary Healthcare Therapist Register and the FHT Directory. Follow the link and put in my name – Sarah Butler.
The Federation of Holistic Therapists (FHT) is the UK and Ireland’s largest professional association for complementary, holistic beauty and sports therapists. Founded in 1962, the FHT has been promoting the highest standards in education and therapy practice for more than 50 years. Its Complementary Healthcare Register has been accredited by the Professional Standards Authority for Health and Social Care.
Many thanks for reading
Well here we are again with Christmas nearly upon us. I literally do not know where this year has gone. I feel its time for some reflection and to take a look back over the year, whilst also preparing for the year ahead. Here’s a summary of B2B’s 2018.
A dear client passed away at the grand age of 91 years. I had been seeing Kit each month for 2 years, but so glad she went without suffering. I will never forget her.
With three large pamper parties to organise and deliver, February was quite a busy month. Also attending Wellbeing Day at the Hospice which is always so enjoyable.
Heavy snow on the 2nd meant Hartland Spa was closed so no work for me that day! Although lovely to look at, the impact on getting around is never good. So glad it doesn’t last…..
Really getting stuck into the 160 case studies I needed to complete for my Aromatherapy and Reflexology courses.
Taking and passing my practical and written exams (x4) for my courses and so glad to pass all!
Writing up 160 case studies (it took me all month!) and finally finishing my courses. Being interviewed by The Guardian and having the article published (on line) on 6th June. You can read it here
Pamper party season so travelling out and about in the gorgeous Devon countryside in, what proved to be, the best Summer we’ve had in a long time.
After 2.5 years working at Hartland House Spa it closed its’ doors on 31st August due to retirement and its’ sale. I will always be grateful for the experience and knowledge gained there, as well as forming some lovely friendships.
Joining The Federation of Holistic Therapists (FHT), the leading professional association for therapists in the UK and Ireland for complementary, beauty and sports industries.
My busiest month of the year! Pamper parties, clients (in and out). A goodbye meal with the girls from Hartland Spa in Bude and Wellbeing Day at the Hospice. Also fitted in some back pain training with the FHT.
A belated honeymoon / much needed holiday in Kefalonia, Greece for two whole glorious weeks. Read 5 books, walked and swam a bit but not much else. Really felt I needed and thoroughly enjoyed. So good we’ve booked again for next year already!
Celebrating my birthday, 1st wedding anniversary and 3 years in business this month (soooo much food!)
A large pamper party at Webbery Barton Barn (visit the website here) at the end of the month was a lovely way to end another busy one.
A quieter month, but I don’t mind. It’s nice to have a bit of a rest after a very busy year.
Christmas again – where did the year go!
Wishing everyone a very Happy Christmas and all good things in 2019.
Are your energy levels dropping fast with the darker and shorter days? Its only natural at this time of year that some of us find our energy levels lower than normal. However, here are some quick self help tips to give yourself an boost to help you to deal with your busy life.
Best Foot Forward
Reflexology works reflex points on the feet that correspond to different areas of the body. Working these points can help to restore balance and improve health. Use the knuckle of your index finger to press and twist into the pituitary reflex point (middle of the big toe) for 15 to 30 seconds. This important gland regulates the functions of most other endocrine glands.
A vigorous scalp massage is a wonderful pick-me-up that can be done at any time to increase circulation to the head and boost energy. Simply rub, tap and massage your scalp and neck, working from the front to the back.
There are lots of energy points that can be accessed on the face. Massaging the “third eye” between the eyebrows and bridge of the nose can release stress, headaches and fatigue.
Use the first two fingers to massage clockwise and anticlockwise for 30 seconds at a time.
Prick up your ears
Massaging your ears can increase energy and create a sense of wakefulness. Rub the edges of your ears between two fingers from top to bottom a few times.
To promote mental alertness, use the tip of the index finger to apply pressure (for up to a minute) between your upper lip and nose, about a third of the way down from the nose. This is the “GV-26” acupoint, traditionally used in Chinese medicine as a first aid revival point.
Let me know how you get on.
Many thanks for reading.
Karen Young from The Federation of Holistic Therapists examines the health benefits of basil:-
Most of us associate basil with a hearty bowl of spaghetti Bolognese, but outside of the kitchen, this humble herb has been used for centuries to treat a range of common ailments.
A native of Asia, basil has a long history of use in Ayurveda, the traditional health system of India, for the treatment of coughs, colds and other respiratory problems. It has also been used as a traditional remedy for digestive complaints such as flatulence, indigestion, nausea and stomach cramps.
In terms of boosting mental health, basil is said to have a positive action on the nervous system, helping to reduce mental fatigue, ease headaches and improve concentration.
In contrast to prescription drugs such as diazepam, a recent study even suggests that basil – including the essential oil – can help to reduce anxiety without any sedative side effects.
The great thing for me is, now that I am qualified in aromatherapy, my knowledge base has grown so much. Oils I hadn’t heard about or used or blended have surprised and delighted me (and I am sure will continue to do so).
One of these such oils is basil which has been a total surprise. If I get up in the morning and my head needs “clearing” (no I’d not been on the wine!), I’ve slept badly, got a busy day ahead or need to concentrate (excellent when studying) or just want to feel more “awake” I mix:-
Rosemary – for mental fatigue, stress, stimulates circulation (*see Precautions)
Basil – for mental clarity, anxiety, helpful for depression (*see Precautions)
Lemon – to lift the spirits, invigorates and revives
Please note, never use essential oil/s undiluted or consume or ingest internally. It is advisable not to use Rosemary after lunch as it can be too stimulating.
Do NOT use Rosemary or Basil if pregnant or lactating, have high blood pressure or epilepsy. Not suitable for children.
Do NOT use lemon before sunbathing.
Always consult your GP or Health Practitioner if unsure before using any aromatherapy oils.
Julia Lawless says of basil in The Encyclopaedia of Essential Oils:-
“Oil of Basil is an excellent, indeed perhaps the best, aromatic nerve tonic. It clears the head, relieves intellectual fatigue, and gives the mind strength and clarity.”
Basil is an antiseptic and especially good for spots. Something I didn’t realise, as usually its tea tree that would be the usual go to on the occasion that one appears! However, a drop on a cotton bud applied direct to the spot clears it up in no time.
Basil, as many of us know, tastes wonderful in cooking, but Basil oil is also a good source of Vitamin A, magnesium, potassium, iron and calcium.
Basically, it’s pretty damn good!
Thanks for reading. Until next time.
So I thought I would write about anti-ageing this month as it’s been on my mind for a while now.
What exactly is “anti-ageing” anyway? What does it mean? Why should we be? How can we be? These are all questions coming into my mind whilst thinking about this subject.
I know there has been a lot of murmurings in the beauty industry about the term anti-ageing. Should the term anti-ageing be banned completely from the beauty and cosmetics industry. Is it dated? Is it offensive? Does it send out the wrong message?
Why should we be anti it? To be honest even if we are, there’s really not much we can do about it is there…. is there?
I’m sure the term anti-ageing mainly came out of a beauty/cosmetic industry marketing ploy to lure the consumer (mainly women) into purchasing their products to make themselves look “younger”.
I’m also pretty sure that whatever you buy, be it lipstick, hair product, face cream etc etc cannot actually turn back the ageing process. But we women sure do fall for it.
Of course, then there are the other things you can do to try to look somewhat younger than you are, i.e, Botox, fillers, facelift etc. The trouble with this stuff (in my humble opinion) is why do people want to look younger than they actually are. Maybe that’s a silly question, and I guess the media etc have a lot to do with it, but I feel we should embrace getting older and all it brings with it.
Kate Humble is someone I really admire. She spends a lot of time outdoors, has a healthy glow and yes has lines. To be honest, however, it would be a bit weird if she didn’t. You just don’t get to a certain age and have no lines whatsoever. The best thing about Kate is she is always smiling and her eyes sparkle. A mature lady can look amazing whatever her age.
There are many things we can do to keep ourselves in good condition/younger looking and the main one is to keep as healthy as we possibly can. Get outside and exercise, drink plenty of water/herbal teas, eat sensibly, look after yourself physically and emotionally. Do what makes you happy and have fun. Laugh, dance and be yourself.
Of course, we are but mere human beings and, whilst most of us may do all the good stuff most of the time, there will be times we don’t. But I’ve come to the conclusion actually that’s ok. Life is to be enjoyed. There is no good and bad, right and wrong, this way or that.
Just do your best to look after yourself and embrace getting older. Ageing is a privilege, not something to be ashamed of or to hide.
Oh by the way, I’m nearly 51 years old and proud to be so.
Some people don’t get that far, but I’m one of the lucky ones. Happy days!
Until next time……
August seems to be busy month no matter who you are or what you do. Parents have children off school and lots of people take their holiday either flying off abroad, staying closer to home or even staying at home (staycation). It has been, so far, very busy.
So I feel like I’ve had a bit of a transitioning period lately. Completing my courses after 9 months of hard work and exams, and then realising I actually need, and would like to, put my new found skills of Reflexology and Aromatherapy into practice. A little recap of what they actually are:-
Reflexology is a gentle, non-invasive therapy that encourages the body to balance and heal itself. It involves applying finger or thumb pressure to specific points on the hands and feet. These points are called “reflexes” and they reflect, or mirror, the organs and structures of the body as well as a person’s emotional health. In this way, the hands and feet are “mini maps” of the body that can be used to encourage holistic healing. It is extremely relaxing.
Aromatherapy is the art and science of using oils extracted from aromatic plants to enhance health, beauty and emotional wellbeing. These oils represent the “life force” of the plants – they are essential to the plants’ biological processes, as well as being the substance that gives them their scent. Synthetic oils, even if chemically similar, will lack all the natural elements, and this vital life-force.
Thus only natural essential oils are therapeutically valuable. Essential oils are extracted from flowers, herbs, spices, fruit, bark, roots, seeds and grasses. They are used in massage, baths, compresses, inhalations, vaporisation and perfumes.
The Holsworthy Foot Health Clinic
I have been extremely lucky and recently started working at The Holsworthy Foot Health Clinic each Tuesday. To find out more you can access the website here
The owner, Debra De Ste Croix S.A.C Dip O.A Dip is a fully qualified Foot Health Practitioner. What does one of those do, I hear you cry.
A Foot Health Practitioner (FHP) is qualified to provide routine footcare and maintenance for your feet. They can assess the condition of your feet and treat as appropriate and refer you if necessary.
Initially I thought I would be offering just Reflexology but the owner, Debbie, is very happy for me to offer other treatments also. I’ve been made very welcome by Debbie and her team (Debbie owns the clinic, but there are other therapists also working there on different days). The nice thing for me is that I feel like I’ve joined a little team all encouraging and supporting one another.
To introduce myself to the Clinic, and in the hope of gaining some new reflexology clients (well at least I’m honest!), I am currently offering a 40 minute reflexology session for only £25.
If you are curious about the treatment, suffer with headaches, have trouble sleeping or would just like a bit of relaxation, please either make a booking with me at my own treatment room or, if you live in the area, come and see me at The Holsworthy Foot Health Clinic.
I will be there each Tuesday offering not only reflexology but massages and facials too. It would be lovely to see you.
Enjoy the rest of the Summer.
Many thanks for reading.
What a glorious summer we’re having so far ….. and long may it continue. I know it’s really warm, and some of you may be suffering, but having had such a long cold winter we really should make the absolute most of the warmth. It won’t be here forever!
It’s that lovely time of year when people gather together for holidays, birthdays, hen parties, anniversaries or just because they haven’t seen one another for some time. The summer certainly makes us want to do things.
Much time is spent outside, either having a picnic or bar-b-que, sitting in a park or the garden (or by a pool as the ladies who I visited last Friday were lucky enough to be doing!).
I’ve been really fortunate to have visited some fantastic properties and attended really lovely groups of ladies treating themselves to a bit of pampering at their holiday venue (or own home in many cases).
I’ve been to The Old Rectory at Berrynarbor (last week) and I’m heading to East Down tomorrow. Taking in the lovely scenery travelling around North Devon really makes me feel blessed to do the job I do. I get so much reward from leaving people relaxed, soothed, calm, de-stressed and generally feeling pretty good.
Other venues I’ve been lucky enough to attend are a wonderful converted barn at Kilkhampton, a beautiful house at Abbotsham Road locally, various properties in Barnstaple, as well as local folks’ houses in Northam, Bideford and surrounding areas.
Of course, it’s always lovely to go to places like Ocean Kave at Westward Ho! or Hallsannery near Bideford, as you’ve got the space to spread out and they are very glamorous and well presented. However, one of the nicest groups I’ve been to (they are actually all lovely you understand) was at The Ultimate Adventure Centre at Abbotsham, Nr Bideford. It’s very basic living space, but the ladies were having so much fun that wasn’t the emphasis for them. What a great group!
I’ve painted the nails of 6 exceptionally polite 10 year olds at Instow and given 4 young ladies (14 – 16yrs) a luxury facial (and introduction to skincare)
I’ve seen a mixture of age groups having a variety of treatments for hen parties, 25th wedding anniversaries, special birthday parties and “just because I haven’t seen you for a while” groups of friends.
I feel proud, pleased and extremely lucky. My colleague and I often say when we’re attending a group at a pamper party how lovely it would be to have one of our own ….. writing this certainly makes me feel like booking one …. perhaps I just might!!
Enjoy the sunshine!
Many thanks for reading
Aromatherapy is one of the most gentle and versatile of the complementary healing arts. It harnesses the natural therapeutic powers of essential oils to relieve a whole host of physical and emotional complaints ranging from stress, anxiety and fatigue through to insomnia, aches and pains and problem skin conditions.
Essential oils are extracted from aromatic flowers, leaves, bark, roots, fruits and berries. They are complex substances that have many different properties. Like any other medicine, essential oils have a powerful effect and can chemically alter the body, albeit in a completely natural way! The oils enter the body via inhalation and by absorption through the pores of the skin. Once inside they enter the bloodstream and travel to different organs and body systems where they begin to trigger healing.
Essential oils are pure, plant substances which have been used for thousands of years so they can be trusted to help with our health problems in a safe and natural way. Here are some top tips for treating everyday ailments.
To ease feelings of stress
Try …… A relaxing aromatherapy bath with two drops each of bergamot mint, rose and geranium mixed with 15ml or bath base of a cup of full fat milk.
Why? Bergamot mint is excellent for emotional wellbeing. It eases feelings of anxiety, fear or panic, also helping to lift the emotions. It’s a great choice when you need a calming oil that isn’t sedative.
Rose helps to alleviate anxiety and nervous tension. It is soothing and nurturing, offering mental, emotional and physical support during times of stress.
Geranium has an antidepressant effect and helps to balance and lift moods and emotions.
To stop a headache
Try …. Sniffing basil or peppermint essential oils off a cotton pad or tissue or rubbing a few drops of lavender into the temples.
Why? Basil has been used for treating headaches for hundreds of years. Like rosemary, it can help to clear the head and relieve mental fatigue.
Peppermint and lavender have an analgesic effect and work well together, with the stimulating peppermint helping to counteract the sedative nature of lavender.
To aid a good night’s sleep
Try …. Using chamomile, lavender and cedarwood. Pop a drop of each on a cotton pad and leave it in your pillow case or next to your bed at night time.
Why? Lavender and chamomile soothe stresses and strains, helping you to relax and unwind.
Cedarwood inspires peace and calm and is thought to aid the production of melatonin – a hormone that supports the body’s natural sleep cycle.
Try for yourself
In the bath: mix 4-6 drops of your chosen essential oil with a cup of full fat milk or 15ml of fragrance-free bath base. Add to the bath once the water has run and swirl gently to disperse.
With a massage: mix 4 drops of essential pil per 10ml carrier oil (e.g. grapeseed or sweet almond oil).
In a diffuser: use up to 12 drops of oil in a candle burner or electric diffuser.
With inhalation: add up to 8 drops of oil to a bowl of steaming hot water. Close your eyes and lean over the bowl with a towel over your head. Inhale for 5-10 minutes.
In your skincare: for the body use up to 4 drops of essential oil per 10ml of skincare base (for example your carrier oil, cream or lotion). Reduce to 1 drop of oil per 5ml of base for the face.
Please note this advice is for adults only. Never apply undiluted oils direct to the skin (with the exception of lavender or tea tree oil). Do not take internally. Seek medical advice prior to using aromatherapy if you are pregnant, have a medical condition or are taking any medication. Patch test before use on skin.
Let me know how you get on!
Many thanks for reading
It’s really important as a therapist to understand what it actually feels like to receive the treatments you give. It is also, of course, a welcome and often well-deserved treat, or sometimes a necessity. However, as I am sure most therapists will tell you, we don’t actually get many treatments as we are usually too busy!!
However, recently a lovely therapist had offered to give me a reflexology treatment (as I have been training in it) and, having taken her up on the offer, I thought I would share my experience with you.
Firstly, if you don’t already know …..
What is Reflexology?
Reflexology is a gentle, non-invasive therapy that encourages the body to balance and heal itself. It involves applying finger or thumb pressure to specific points on the hands and feet. These points are called “reflexes” and they reflect, or mirror, the organs and structures of the body as well as a person’s emotional health. In this way, the hands and feet are “mini maps” of the body that can be used to encourage holistic healing.
So I had my session on Thursday 19th April at 12 noon in my own treatment room. My lovely therapist gave my feet a warming “wake up” massage first. However, on my right foot – on the lower middle part – I felt some soreness.
My therapist and I had discussed at the outset the areas which would probably need working on, i.e. adrenals, diaphragm and solar plexus, all of these being stress points. I had been working a lot and was feeling a bit stressed and worn out; also worrying about my exams coming up.
It was, therefore, a surprise to feel some pain so early on and not in the area/s expected.
The treatment continued and when my therapist came to actually “work” on the reflexes around the initial area that had been sore, it was even more so.
However, she continued to work on the area for a while and the soreness/pain subsided and then stopped. The painful/sore area had been the reflexes reflecting my transverse colon, which had been surprising as I did not suffer with intestinal problems. However, our intestinal system is a complex mechanism and the colon plays a very crucial part in it. We do know that anxiety and stress impact the function of our intestinal system.
After the treatment I felt relaxed and a little tired.
What happened next ….
This is what happening following the treatment:-
9pm that evening: I had terrible stomach ache and went to bed with a hot water bottle.
Felt nauseous, cold and extremely tired. Slept but woke in the early hours – still pain so took x2 ibuprofen.
Work the next day (Friday) not feeling great – tearful/emotional/low mood/no energy/slight tummy pain/very bloated and cold.
Did my morning appointments but came home in the afternoon and lay on the sofa for 2 hours and slept, felt very cold all day. Slept well that evening.
Saturday – still not feeling 100% – tired first thing and “out of sorts” – tummy still not right (but pain gone). Worked all day. Had a bath, ate dinner and at 9pm started to feel bit better.
Sunday – awoke feeling better. However, didn’t feel like doing much (usually go for a long run but just didn’t want to, so didn’t). Had a quiet day. Slept well that night.
Monday morning – awoke feeling extremely refreshed and “back to normal”. Feeling positive and no tummy pain.
So I have concluded from this experience that my colon is where I hold my stress and that it came out that way. I was obviously pretty stressed and tired and the reflexology session, although initially didn’t make me feel that great, did mean I got everything out of my body and felt so much better afterwards.
The advice always following a treatment is that the following day you may not feel 100% (i.e. thirsty, tired, emotional etc.). This is your body re-balancing itself and getting rid of any toxins. However, the day after that you should feel much better, your body re-balanced. Some people don’t experience this and some experience it the other way round. Everyone is unique.
I now have first-hand experience of how powerful reflexology can be and I feel, for me, is something I will now have regularly to ensure my body stays in balance.
Reflexologists do not claim to cure, diagnose or prescribe. Reflexology is a very individual treatment which is tailored to you as a whole person, taking into account both physical and non-physical factors that might be affecting your wellbeing. At the very least a reflexology treatment offers deep relaxation and reduces the body’s need for excess sympathetic and adrenal responses. It also puts the body into a relaxed state so that the parasympathetic nervous system can function effectively, as well as improving both cardiovascular and lymphatic circulation.
Some people find it works for them – some don’t. The best way to find out is to try it!
Many thanks for reading. Let me know your experiences of reflexology.
Face Oils have been subject to much debate over the years. Do they make you break out? How do you apply them properly? Can you use them instead of moisturiser? Here is a selection of myths and truths to help you understand more about what Face Oils do and why you need to adopt this liquid gold into your daily routine!
Face Oils are not suitable for oily or sensitive skins
Face oil is actually extremely beneficial for oily or sensitive skin, particularly if you use the correct one. The key to rebalancing oily skin is to calm its sebum production which face oils can help to do. Face oils are packed with fatty acids that protect our skin, helping to hydrate and protect. You will have calmer and clearer skin. Begin to introduce oil into your evening skincare regime after your serum and before your moisturiser.
If you suffer with sensitive skin, you will probably be hesitant to alter your skincare regime and introduce new steps. If you are not already using a face oil, they can really help with calming and soothing stressed skin. Arnica Oil helps to calm and minimise skin redness, leaving your complexion feeling comfortable and looking healthy.
Face Oils are too rich and should only be used at night
Many think that applying face oil in the morning will cause your makeup to streak and melt off. The key is not to over apply face oil, you only need 1-2 drops to use over your face and decollate A good quality face oil will not only have carefully selected essential oils but also base and vegetable oils too. Base and vegetable oils penetrate the deeper layers of the skin once the essential oil has been absorbed. If you have an effective face oil and apply a small amount there is no need to fear your skin being over moisturised.
A hydrating nourishing face oil is perfect for dehydrated skin. Evening Primrose Essential Oil replenishes and helps to soften dry skin. Rose Essential Oil stimulates circulation, keeping your complexion looking youthful and radiant!
Can Face Oils help with ageing and scarring?
Face Oils can actively help reduce the signs of ageing skin. Dry and dehydrated skin shows signs of ageing quicker than hydrated skin. Face Oils prevent dryness and help to lock in your skins moisture. Rose and Patchouli Essential Oil encourage healthy glowing skin whilst Apple and Raspberry Seed Oils help to plump the skin’s appearance. It is common to get facial scarring from sun damage and acne. Face Oils are the most natural way to reduce scarring. The special formulation of vitamin-rich oils eases extremely dry and uncomfortable skin. It helps to stimulate cell renewal and reduce the appearance of scars.
You don’t need a face oil if you use a good moisturiser
Using your moisturiser in conjunction with a face oil will give you more effective results and keep your skin conditioned for longer. Frankincense essential oil helps to rejuvenate whilst Rose oil smooths and firms. Your skin will be left appearing radiant and glowing!
How do you apply a face oil?
Face oils should be used morning and evening for optimum results.
It is recommended using the skincare layer locking technique when applying face oil. After cleansing and toning, 1. Apply your serum. This is the water for your skin. 2. Face Oil, massage 1-2 pumps/drops of your chosen face oil to face and neck by gently massaging your skin in an upward circular motion. 3. Finish off your layering with a moisturiser to help lock everything in.
Face Oils are everyone’s best kept secret. Whatever Face Oil works for you, they are a must-have in your skincare regime!
Have any of these truths helped? Let me know!