T H I S J O U R N A L B E L O N G S T O

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1 Welcome from Sarah W

2 How does the Challenge work?

3 Key dates

4 How are the winners decided?

5 The points system + trackers - My points tracker - Measurement + progress trackers - Fitness testing

6 The bonus challenges

7 Our philosophy on nutrition

8 Meal plans - Weight loss - Muscle gain

9 Accountability planners - Accountability planner - Water accountability

PART

Contents click on t he section to take you t here

It’s the most amazing thing you’ll ever own

Embrace and love your body

[ 1 ]PART

Welcome fromSarah W

Hi Ladies,

I am thrilled to welcome you to our WTribe Summer Fitness Challenge.

At WTribe we believe in showing women how to be the healthiest and happiest versions of ourselves because we deserve it.

We believe in learning new tools to replace the unhealthy habits we have learnt over the years when it comes to dieting and fitness, and ultimately, we believe as women we should love, respect and nourish ourselves and our bodies so we can thrive and set a great example for those little ones watching us.

This challenge is designed to provide a supportive network and all the tools for women to reach their health and wellness goals in their own way.

All women are different, and we believe there is no set ‘plan’ that will fit in with everyone’s schedule, so the Summer Fitness Challenge provides you with ALL the tools you need when it comes to fitness, nutrition, mindfulness and social connectedness for you to find YOUR way to thrive.

Women thrive when we are connected. When we stop comparing and judging ourselves against other women and instead, we support, love and build each other up. This concept underpins everything in WTribe, so welcome to our tribe and can’t wait too support you on your journey.

Sarah W.

because you LOVE your body -

not because you hate it

Workout

This document, combined with your online access has everything you need for your challenge.

These are four main categories within the challenge - you can focus on all of them or just one...

FITNESS MINDFULNESS NUTRITION CONNECTEDNESS

[ 2 ]PART

How does the Challenge work?

[ 2] How does the Challenge work?

What’s included?

Optional

Access to all online workouts and mindfulness videos within our Indexes

1Connect over social media, watch Facebook Lives from your coaches and experts

2

Earn points for completing activities and extra points for challenges and/or social media accountability posts

5

Meal Plans from our Nutritionist Nicky from Eat Sense

This is your weekly planner to set your goals for yourself and hold yourself accountable. At WTribe we like

to give you choice in how you structure your Wellness because we know that one size doesn’t fit all. All the

content you need is in here, but a little time and planning on your part will ensure the plan is tailored to your

needs and also help drive your accountability.

how to use theaccountability planner

• Be kind to yourself- set your intentions from a place of love and

respect for yourself!• Remember that plans can change, and that’s ok. You can always re-set.

• Print o� your plan and put it on the fridge or on your bathroom mirror,

this will help keep it top of mind for you!

• Share your plans with a friend or loved one and ask them to do it with

you or help you to be accountable.

Sarah’s tips

#1. Set aside 15-30minutes at the start of your week to plan (no it doesn’t matter what day it is- but

be consistent?)

#2. Print o� the planner and write down your goal for the week. Remember to allow you goal to

come from a pace of love and respect for your body not out of guilt.

#3. Exercise - go through the indexes and plan out any exercise routines you would like to add for

the week. You can use either full step by step workouts or accountability workouts, depending on

where you are and what suits you best for the week ahead. Depending on your goals, you will have a

di�erent number but aim for 3-4 minimum per week. Remember you can schedule a workout in in

20minutes with our workout videos you don’t always need a whole hour to get to the gym!

#4. Nutrition - factor in some time to meal plan for the week. This may involve actual shopping and

cooking or just taking the time to think about what your plans for the week are and how you will

ensure you get nutritious food into your body. Also consider post workout recovery and Nutrition. Its

also a great idea to schedule in some time to read or watch some of the content in the nutrition

index. This is a great way to ensure you are getting enough knowledge on the topics you might be

struggling with! We have included a meal planner to help if you want to put a lot of focus on your

nutrition.

#5. Mindfulness - This is often the most overlooked aspect of our wellness. Set aside some time to

scroll through the mindfulness videos or practice some mindfulness behaviours every day. Some

great daily mindful behaviours might include:

a. Write down 3 things I’m grateful for

b. Tell myself 3 things I’m proud of myself for

c. Take 15minutes to meditate each day

EXERCISENUTRITION

MINDFULNESS

My Goal this Week: Take a moment to consider what you have on this week and what you would like to do to prioritise your wellness.

When you take the time to plan, you are

more likely to achieve!

______________________________________________________________________________________

______________________________________________________________________________________

______________________________________________________________________________________

My Weeklyaccountability planner

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nday

tues

day

wed

nesd

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satu

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Weekly Accountability Plan check-ins

3

Access to Online WTribe with recipes, mindfulness, nutrition tips and recipes updated weekly

6Join our private Facebook group for this particular Challenge and feel supported

4

Fitness testing in week 1 and week 8

FITNESS

There are so many workouts in our online tribe. You will have full access to these and can do either the featured workouts or go into the index and choose your own under the categories of HIIT, Strength, Partner, Booty, Core or pregnancy workouts. Home team members also have unlimited access to our classes at the WTribe Centre (Tuggerah, NSW).

MINDFULNESS (OPTIONAL)

WTribe’s Mindfulness program has helped countless women around the world. You will have access to our online videos as well as the option to engage in Mindfulness discussions with Sarah W or in our private online group. Not only is it a great way for you to learn how to be more mindful but also to get to know your tribe better.

CONNECTEDNESS

This one of the crucial parts of WTribe you will be given access to our online support group where the whole tribe will help and support each other on this journey. You will also have access to your Challenge Leader Sarah W, Nutritionist Nicky and fitness coach Mel throughout the challenge as needed.

NUTRITION (OPTIONAL)

You will be provided with a meal plan, with options for both weight loss, muscle gain, vegetarian, vegan or omnivores. The meal plan is a really useful tool for those of you who need some support and accountability when it comes to nutrition. You will see that at WTribe we have a very unique approach to nutrition that is not just another fad diet.

Select the meal plan you wish to follow, and join in our Live with nutritionist Nicky Saliba in our Facebook group. Nicky will be talking through relevant topics to provide important education on nutrition and will be able to answer any of your questions.

[ 2] How does the Challenge work?

Exercise isn’t punishment - it’s a blessing

Nutrition isn’t restrictive - it’s nourishing

Health isn’t a one-size-fits-all deal and may not look the same for everyone, but it is something worth striving for

Your mind is a powerful thing

KEY DATE INITIATIVE

Sunday 19 January ‘Be That Girl’ Summer Challenge Launch

Monday 20 January Week One starts + points begin

Wednesday 29 January Fitness Test Week 1 deadline: completed and uploaded to our Facebook group

Sunday 15 March Challenge ends: All points to be submitted to our Facebook Group post by this date

Wednesday 18 March Fitness Test Week 8 deadline: completed and uploaded to our Facebook group

Sunday 22 March Winners announced and posted to Challenge Facebook group

[ 3 ]PART

Key dates

• Take it one day at a time• Surround yourself with positivity• Create a vision board• Make realistic goals• Reward yourself accordingly• Believe in yourself• Acknowledge your attributes• Recognise all progress• Visualise accomplishing your goals• Be kind to yourself• Don’t compare yourself to others

How to stay motivated

123

THE WINNERS WILL BE ANNOUNCED AFTER THE CHALLENGE FINISHES AND THERE WILL BE THREE WINNERS:

Highest pointsoverall

Biggest fitness test improvements

Woman of the Tribe

{{{ This person will be chosen by the WTribe team at the

end of the challenge

There will be one Online Tribe winner and one Home Team winner

There will be one Online Tribe winner and one Home Team winner

[ 4 ]PART

How are the winners decided?

Respect your body

Fuel your body

Challenge your body

Move your body

and most of all,

Love your body

YOU CAN EARN POINTS A NUMBER OF WAYS THROUGHOUT THE CHALLENGE:

DAILY POINTS POINTS AVAILABLE EXPLANATION

Exercise 5

5 points for any structured workout. This includes a gym-based workout, outdoor activity or home workout (we have plenty on the online program).

Nutrition 5

These points are rewarded if you stick to your daily meal plan. You are accountable to be honest with these. If you are choosing not to use the meal plan you can still earn these points by setting yourself nutrition goals and sticking to them.

Maximum daily points 10

Accountability 10

These 10 points are available if you complete and upload your ‘Points Tracker’. Your coaches will post online within the Facebook group where to upload them each week.

Bonus Points 10There will be opportunities to gain bonus points throughout the Challenge.

Maximum weekly points 90

[ 5 ]PART

The points system & trackers

WEEK EXERCISE +5(Max. 35 per week)

NUTRITION +5(Max. 35 per week)

ACCOUNTABILITY +10(Max. 10 per week)

BONUS POINTS +10(Max. 10 per week)

TOTAL(Max. 90 per week)1

2

3

4

5

6

7

8

CHALLENGE TOTALNot all challengers will choose to record their points. It is perfectly ok to do the

challenge without points scoring. All Members will be asked to post their weekly

points in the Facebook group under the relevant post before Sunday evening*

My points tracker

00

00

0

00

0

00

00

0

0

00

00

0

00

00

0

00

00

0

00

00

0

00

00

0

WEEK EXERCISE +5(Max. 35 per week)

NUTRITION +5(Max. 35 per week)

ACCOUNTABILITY +10(Max. 10 per week)

BONUS POINTS +10(Max. 10 per week)

TOTAL(Max. 90 per week)

1

2

3

4

5

6

7

8

CHALLENGE TOTAL

Not all challengers will choose to record their points. It is perfectly ok to do thechallenge without points scoring. All Members will be asked to post their weeklypoints in the Facebook group under the relevant post before Sunday evening*

My points tracker

0 0 0 0

00 0 0

0 0 0 0 0

00 0 0 0

00 0 0 0

00 0 0 0

00 0 0 0

00 0 0 0

0

This page can be either printed out and you can fill in your entries manually

OR

you can fill in the form digitally on your computer or smart phone (within iBooks).

DAILY RECORDS These boxes represent the days of the week (Monday > Sunday). Simply mark this box to keep track of your activity. Each box is worth 5 points.

WEEKLY RECORDS Each Sunday add up your daily activities (Mon>Sun) to work out the total for each. If you are filling this in on your computer you will discover that the PDF will automatically work out your weekly sum total in the blue column.

SUBMIT YOUR TOTAL Each Sunday you will need to submit a copy of your points tracker or your weekly total (blue column) to the relevant Facebook post/coach before 5pm.

[ 5 ] The points system & trackers

How to use your points tracker

WEEK EXERCISE +5(Max. 35 per week)

NUTRITION +5(Max. 35 per week)

ACCOUNTABILITY +10(Max. 10 per week)

BONUS POINTS +10(Max. 10 per week)

TOTAL(Max. 90 per week)

1

2

3

4

5

6

7

8

CHALLENGE TOTAL

Not all challengers will choose to record their points. It is perfectly ok to do thechallenge without points scoring. All Members will be asked to post their weeklypoints in the Facebook group under the relevant post before Sunday evening*

My points tracker

These are OPTIONAL for those who would like to do them. We will be helping with measurements at the launch session and after classes during the week 1 of the challenge.[ ]

If you are unable to attend these Measurement sessions, then pleasure measure yourself as per below guidelines:

BUST Measure all the way around your bust and back on the line of your nipples

WAIST Measure at its narrowest point width-wise, usually just above the navel

HIPS Measure around the widest part of the hipbones

THIGHS Measure around fullest part of upper leg while standing

PHOTO Take one full body photo front on, side on and from behind in a place/scene you can replicate. It’s easier if you get someone to take for you. The less clothing the better for the progress photos.

WEEK 1 WEEK 8

Bust

Waist

Hips

Thighs

Weight

Photo (front, back, side shots)

Measurements & progress trackers

We encourage anyone in on the Central Coast who is serious about changing their body composition to get a DEXA scan with Nicky Saliba at Riverside BodyScan, West Gosford, during week 1.

As part of the WTribe challenge you will receive a 20% discount (Pay $72 instead of $89)

Book with Nicky on (02) 4323 9100

WHAT IS A DEXA SCAN?

Riverside Body Scan uses the latest cutting edge technology to provide you with the most accurate picture of what is going on inside your body by utilising Dual Energy X-ray Absorptiometry (DEXA) delivers a three component scan, measuring your fat, lean muscle and bone density with 99% accuracy.

A DEXA scan with a printed body composition analysis report will detail:

• Total body fat percentage

• Total muscle mass percentage

• The weight of your bones

• Ratio of total composition (i.e. muscle and fat mass of the trunk and each of your arms and legs)

• Bone mineral density score

• Age matched comparison

• VAT score (Visceral Adipose Tissue) — a precise quantification of any dangerous fat deposits around your organs

• Central abdominal fat measurement

• Disease risk (e.g. Type 2 Diabetes and heart disease)

• Basal Metabolic rate (BMR)

• Specific calorific & macronutrient requirements

Unfortunately there is no health fund rebates available for the scan.

[ 5 ] The points system & trackers

FITNESS TESTING SHOULD BE CARRIED OUT IN WEEK 1

A video is loaded in your WTribe online program with instructions or you can do it at The WTribe Centre. Please record your results in week 1 so we can measure your progress

EXERCISE (circle appropriate one)

Set a timer for 1 minute and complete as many reps as possible within this time

WEEK 1Be sure to record the weight of any exercises you perform with a weight

WEEK 8Be sure to record the weight of any exercises you perform with a weight

*Push Ups ( Knee / Box / Toes )

*Squats ( weighted / jumps )

*Leg raises

*Lunges ( weighted / plyo )

*Overhead Press ( record weight )

10 Calories ( Ski / Row / Bike )

Beep test OR *1km walk / run (optional)

ONLINE MEMBERS - Please complete the tests marked with an asterix*

Fitness Testing

Be that girl who wakes up with purpose and intent

Be that girl who shows up and

never gives up

Be that girl who believes anything

is possible and is willing to work for it

BONUS POINTS 10 points

Bonus point challenges will be released weekly by your coaches on the Facebook page. Post your photo or video under the relevant post as evidence and the task must be completed by the end of the week in order to earn the extra 10 points.

#wtribechallenge

Examples have been:

• With a partner, complete 10x burpee jump overs (or step over)!

• With a non-member, complete 20x partner push ups. Don’t forget those high fives!

• Grab a heavy household object and complete 50 x squats!

[ 6 ]PART

The bonus challenges

mjk084 Hello Tuesday! Strength challenge of 15x squats with something different and dance class to round out the night. I did my squats with 26kg of Jarrod and then 40kg of Sienna. #wtribe #wtribefitnesschallenge #bethatgirl #fitmum #bootygoals #strengthgoals #mumlife #love #dance #lift #mumswhodance #mumswholift #authenticity #freedom #kindness #melwriteslife

mjk084 ...

outsideinside...

A healthy

starts on the

Hi there – My name is Nicky and I am a passionate sports nutritionist and Accredited Practising Dietitian recognised by the Dietitians Association of Australia (DAA). I established my practice ‘Eat Sense’ in 2013 as I have a burning desire to help people, see them happy and watch them thrive. Simply put - my vision is to help as many people learn to prioritise themselves, feel their best, enjoy delicious and nourishing food and live a healthy, happy and fulfilling life.

I am a non-diet dietitian who has witnessed first hand the negative consequences diets have on our body, and the many struggles people face today with weight, body image and emotional eating. Diets encourage restrictiveness, often lack essential nutrients, take all the pleasure and enjoyment out of eating, don’t work long term and are actually harmful for our health with research showing they increase the likelihood of weight-gain, binge-eating and depression. I am passionate about helping women improve their relationship with food and their bodies. After all, health should be inclusive of everybody, in every type of body.

My studies in nutrition helped open up my eyes to what a truly amazing gift our bodies are, and the important role food and nutrients play in supporting and promoting our health and so I began to heal my relationship with food and my body. I have also learnt that above all, having a healthy relationship with food, our eating, and our physical bodies is more important than any superfood, diet or meal plan.

My philosophy when it comes to nutrition and health is based on four fundamentals...

Nicky S

[ 7 ]PART

Our philosophyon nutrition

4 3

DIETS DO NOT WORK

Strict food rules, calorie counting, meal plans and dieting encourage us to stop trusting our bodies and take the joy out of eating. In fact, research currently shows that dieting and traditional weight loss interventions don’t work long term, and result in weight regain in 95% of people within five years. That’s right dieting is actually a risk factor for future weight gain and can increase the risk of body dissatisfaction, low self-esteem, disordered eating and depression.

HEALTHY EATING IS NOT MEANT TO BE COMPLICATED

Everybody eats, therefore everybody considers themselves to be an expert when it comes to nutrition. Therefore, there is an abundance of conflicting nutrition information being circulated. Eating the right foods for your body is not meant to be complicated. Being equipped with the knowledge of how to nourish your body AND forming a good relationship with food are the pillars of good health.

YOUR WEIGHT DOES NOT DETERMINE YOUR HEALTH

Humans, just like everything else in nature, come in a variety of sizes and shapes. Instead of focusing on weight loss as the sole indicator of health, my vision is to help you make positive changes in your physiological and psychological health. Self-acceptance of the body you have will enable you to make positive changes, such as finding more opportunities to move your body during the day, learning to stop eating when you are full or incorporating and enjoying more nutritious foods, as opposed to pursuing an ‘ideal’ weight.

FOOD IS MEDICINE

What and how we eat can have a profound impact on our health. Eating well (not perfectly) provides us with the building blocks to live the healthiest life possible. Foods and nutrients have an amazing ability to support digestion, strengthen the immune system, reduce inflammation and enhance mood. In fact many risk factors for chronic lifestyle diseases such as type two diabetes and even mental health conditions such as depression and anxiety can be prevented, managed and in some cases reversed by introducing specific foods.

1 2

[ 7 ] Our philosophy on nutrition

Everytime you eat, it’s an opportunity to

nourish your body

The WTribe meal plans are divided into two groups with vegan and vegetarian options for each. If you are unsure which one to follow, have a chat to your trainers, book in for a body composition scan with Nicky, or have a think about what your current body composition goals are. You will have the full support of the WTribe team and Nicky during the program to answer questions, provide you with meal plan ideas and recipes.

These meal plans, unlike many fad diets, do not eliminate any food groups and are not based on a severe calorie restriction that leaves you feeling flat, tired and deprived. That is because we know from research, and personal experience, that 95-100% of people who diet regain the weight they have lost within 1-5yrs, usually with interest. The goal is for you to learn some healthy eating and lifestyle habits you can sustain long after the challenge.

Each of these meal plans are based on nutrition fundamentals which are key to helping achieve a healthy body weight, feeling energised and healthy, and protecting yourself against lots of the chronic health issues that worry people today! These meal plans are based on:

1. Having a steady supply of energy (calories) to support your metabolism and not slow it down

2. Eating a plant-based diet rich in fruit, vegetables, nuts, seed and wholegrains

3. Including adequate amounts of healthy fats, fibre and protein to help promote satiety and fullness

4. Providing the body with a wide range of nutrients which help maintain and boost your lean muscle mass, which in turn means a faster metabolism

Allow yourself to have one meal per week of your choice without any guilt! You can eat this on any day you choose.

Alcohol should ideally be limited throughout the challenge. Remember it is only ten weeks and there is no safe level of alcohol when it comes to your health. Limit coffee to 1/day if possible.

Aim for 2L of fluid per day as a minimum from: • Water • Mineral or soda water • Kombucha • Tea

Remember that health is not synonymous with weight! Please stay off the scales and either take a before and after photo, get a body scan, get your measurements done on the gym or focus on other outcomes like fitness levels, mood and diet quality.

[ 8 ]PART

Meal plans

THE TWO MEAL PLAN STREAMS ARE

1. Fat loss: For those who are focused on dropping body fat and maintaining lean muscle mass. This meal plan is slightly lower in calories and carbohydrates, and less protein focused

2. Muscle gain: For those strength training at least three times per week who’s main goal is to build lean muscle mass. This meal plan is slightly higher in calories, carbohydrates and protein. The focus with this meal plan is on an adequate spread of protein every 3-5hrs and a steady supply of calories

SAUCES

Fine to use sensible amounts of: - Tomato paste, pasta sauces, passata, crushed tomatoes - Coconut aminos - Pesto - Soy sauce, oyster sauce, fish oil - Mexican herbs and spice mixes - Fresh or dried herbs and spices - Mustard - Whole egg (not low fat) mayonnaise - Hommus and tahini

FATS AND OILS

One to two tablespoons per day of these are fine - Best to use extra virgin olive oil - Rice bran oil - Avocado oil - Sesame oil - Small amounts of butter instead of margarine on toast - Smaller amounts of coconut oil

DRESSINGS

- Extra virgin olive oil - Lemon juice - Lime juice - Balsamic vinegar - White, red and apple cider vinegar - Small amount greek yoghurt & lemon

YOGHURTS

- Plain greek yoghurt, reduced fat or full fat - Coconut yoghurt e.g. coyo - Chobani fit (flavoured fine) - Danone Yopro (flavoured fine) - Jalna lactose free yoghurt

CARBOHYDRATES

- Wholegrain, soy and linseed, wholemeal or sourdough bread - Wholegrain, wholemeal or barley wraps - Brown, basmati or doongara rice - Ryvitas, vitaweats and wholegrain rice crackers - Sweet potato - All fruit is fine (fresh is best)

PREFERRED SUPPLEMENTS

- Balance Naturals whey or plant-based protein - White Wolf whey or plant-based protein - Fish oil supplement x 2 capsules/day (2000mg/day) - Magnesium powder at night before bed

[ 8 ] Meal plans

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NE

R

Prot

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egg

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100

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Prot

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ice

2 x

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Prot

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Prot

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2 x

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R

Prot

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R

Prot

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130

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Mea

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RD

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Y

Lem

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Lem

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tribeFindyour

and love them hard

• Be kind to yourself- set your intentions from a place of love and respect for yourself!

• Remember that plans can change, and that’s OK. You can always re-set.

• Print off your plan and put it on the fridge or on your bathroom mirror, this will help keep it top of mind for you!

• Share your plans with a friend or loved one and ask them to do it with you or help you to be accountable.

Having a weekly planner allows you to set your goals and hold yourself accountable. At WTribe we like to give you choice in how you structure your Wellness because we know that one size doesn’t fit all. All the content you need is in here, but a little time and planning on your part will ensure the plan is tailored to your needs and also help drive your accountability.

HOW TO USE THE ACCOUNTABILITY PLANNER

1. Plan - Set aside 15-30 minutes at the start of your week to plan (no it doesn’t matter what day it is- but be consistent?) .

2. Print - Print off the planner and write down your goal for the week. Remember to allow you goal to come from a pace of love and respect for your body not out of guilt. Place the planner on the fridge or somewhere you will see it each day

3. Exercise - Go through the indexes and plan out any exercise routines you would like to add for the week. You can use either full step by step workouts or accountability workouts, depending on where you are and what suits you best for the week ahead. Depending on your goals, you will have a different number but aim for 3-4 minimum per week. Remember you can schedule a workout in 20minutes with our workout videos you don’t always need a whole hour to get to the gym!

4. Nutrition - Factor in some time to meal plan for the week. This may involve actual shopping and cooking or just taking the time to think about what your plans for the week are and how you will ensure you get nutritious food into your body. Also consider post workout recovery and nutrition. Its also a great idea to schedule in some time to read or watch some of the content in the nutrition index. This is a great way to ensure you are getting enough knowledge on the topics you might be struggling with! We have included a meal planner to help if you want to put a lot of focus on your nutrition.

5. Mindfulness - This is often the most overlooked aspect of our wellness. Set aside some time to scroll through the mindfulness videos or practice some mindfulness behaviours every day. Some great daily mindful behaviours might include: a. Write down 3 things I’m grateful for b. Tell myself 3 things I’m proud of myself for c. Take 15 minutes to meditate each day

Sarah’s tips

[ 9 ]PART

Accountabilityplanners

FITNESS NUTRITION MINDFULNESS

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SAMPLE

(Take a moment to consider what you have on this week and what you would like to do to prioritise your wellness)

I would like to make more time for my own fitness by being active 4 times a week and becoming more aware of my nutrition by planning meals ahead of time.

1

My accountability planner

MY GOAL THIS WEEK:

WEEK #

MY GOAL THIS WEEK:

FITNESS NUTRITION MINDFULNESS

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My accountability planner

WEEK ___ WEEK ___ WEEK ___ WEEK ___ WEEK ___

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Drinking enough water is one aspect of good physical and mental health. Ideally we should aim for at least 2 litres of water each day, so use this tracker to be more mindful of your water consumption.

TIPS TO DRINK MORE WATER Add flavour by placing fruit (berries, lemon), veggie slices (cucumber), and herbs (mint). Invest in a bold water bottle as visual motivation and a sustainable, refillable solution. Use a 2L bottle as a guide how much to drink that day. Set an alarm on your phone or download an app to remind you to drink more. Drink 1 glass before

each meal and 2 glasses as soon as you wake/before bed.

Water accountability

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