Is "Fit Shaming" A Thing?

It shouldn't be a thing!

Unfortunately, it is a thing but people that have accomplished a high level of fitness need to get over it. 

Having a fit body is still revered in society. I've seen it first hand. 

Having a fit body gives you confidence, provides the ability to move pain free, and grants you many health benefits. Individuals that are experiencing weight issues often have negative self images, adverse health conditions, and in some cases a pessimistic outlook on life. Society sees fit people as attractive, energetic, successful, and focused. Someone who is undertaking body weight struggles are viewed as lazy, unhappy, destructive, and unkept. 

I find that to be unfortunate because most of my best friends are not gym rats like myself and they are amazing. They are some of the smartest, most beautiful, honest, and driven people I know. Yes, they have a personal battle with health and fitness. Who doesn't have some sort of personal struggle? They are still worthy of love and respect. 

From my point of view "fit shaming" is pointless. It is making a claim about something that is petty. Which is insulting to the millions of Americans struggling with body weight struggles, obesity, and societal standards. 

I understand that in certain circumstances being fit will be weird to some people. I hear negative comments all the time but I deal with them the correct way. 

"You're obsessed!" Yes I am. I love the way this lifestyle makes me feel and the opportunities it gives me outside the gym. 

"Meal prep is a waste of time!" I like to etch out some time on a weekend day to prepare for the week so I don't have to think about what I should be eating next. 

"Lifting heavy is bad for you!" Losing muscle is bad for you. You can lose up to 15% - 50% of your muscle mass between the ages of 25-40. What do you think will happen when you lose half your muscle mass?What are you doing to slow this down?

"You have a lunch bag everywhere you go?" Well if there were more quality options for me to eat then I wouldn't have to. 

"Muscles look gross!" I can take my groceries in the house in one trip. Equal trade out. 

Will people look at fit people weird? Of course. Will fit people fit in with all crowds? No, people judge subconsciously all the time. Are people going to bounce their own insecurities off of you? Heck yes. Give them a little grace. 

What they are experiencing on a day to day basis is far worse than you hitting personal best in the gym and training for an hour to two hours a day. 

When you accomplish a high level of fitness you need to understand a couple things. Everyone won't understand you and everyone won't accept you. But you will be okay. 

I'd like to live in a world where people were not judged on their appearance but by the content of their character. Our society doesn't seem to be moving in that direction. My best advice is to continue to love yourself and don't allow others to decide your value. 

Control The Holiday Cravings

It seems as if health and weight loss goals come to a stop around this time of year. I guess with the loads of sugary treats wherever you go makes it hard to see numbers on the scale decrease. 

From co-workers bringing cookies and other food temptations into the office to candy sales at the grocery store. It becomes a constant saying of, "I'll only have a little."

Sugar cravings have the capability to derail even the most determined individuals. 

I enjoy the holidays and I do not believe a person should be under severe restriction at the expense of quality family time. But there are a few ways to both avoid and address those cravings while still keeping your diet on track.

Here are my top tips for managing your weight over the holidays.

Give in. Just a little! Sometimes the best thing to do is just enjoy just one or two of those goodies. High levels of deprivation can sometimes lead to an all out binge. Long term results will go south when binges begin. Planning out a pre-portioned sweet is a better option. Setting a time and knowing exactly what your daily treat is will help give you something to look forward to. This will help you not to go over board but it will also allow you to not feel deprived. 

Keep your hunger in check. Plan a healthy meal or snack to eat every few hours. Waiting too long between meals could set you up to give in to whatever food temptations that come your way. When you are battling hunger then sugar cravings become hard to deal with. By keeping your hunger in check, it’ll be much easier to eat the way you planned and avoid high amounts of sweets. 

Keep the goodies out of reach or replace it with a healthier option. The visibility of food can cause a significant increase of the consumption of that food. You are setting yourself up for failure if you leave the bowl of candy beside you for the entire day. Put it in some ziplock bags and place it in the pantry. I think fruit can be a great go to option for replacing some of the sugary favorites. Keeping a fruit bowl, mixed nuts or some of your favorite protein bars on hand is always a good idea during the holidays. 

On average, most people add about 3-8 pounds of body weight during this time of year. It is not a real big percentage of total body weight but if you are already experiencing weight loss or maintenance hard ships why make it worse? 

Maintaining or continuing to lose weight during a time of endless food temptations is tough. But if you work at it then you set yourself up for great success later. 

2 Muscle Building Mistakes Men Make

This one is definitely for the men but much of the information stands true for both males and females. 

When I look back on the thousands of conversations that I have had with men regarding their current health and fitness routines I have concluded one thing; they are all experts and I'm not. 

It is as if the countless hours of study, degrees, certifications, and my personal 15+ years of weight training is null and void. 

Thankfully my father taught me some valuable lessons when dealing with people. Listen twice as much as you talk was one of them. He used to always say we have two ears and one mouth for a reason. 

At some point I eventually penetrate the thick skull, years of misinformation, and the ego driven know it all guy that has a degree from the Muscle & Fitness magazine. Working cattle all my life has graced me with a never ending amount of patience.

The same 2 principles seem to haunt most men when it comes to building muscle. So I'm going to share them with you so you are ahead of the game. Thank me later. 

1. You Perform the Same Exercises Every Time You Train

Most people have the 'list' of exercises that are staples in their routine. It's human nature to want to stick within your comfort zone so I totally understand. You can't miss bench press Monday right? 

It is okay to have movements that you feel that you respond best to. But you have to understand that muscles become accustomed to the continual use of the same movements. This will make them increasingly resistant to trauma. Why would you want the time that you spend in the gym to work against you? The goal is to create metabolic stress to the muscle so your body undergoes the remodeling process continually.

You should always utilize a variety of exercises over the course of whatever training cycle you are on. Switching angles, planes of movement, and even your hand and foot spacing plays a huge role in your muscle building efforts. There is no hard rule on how often you should be changing exercises though. I tend to stand by the general guideline to make some sort of routine changes at least on a monthly basis. 

Remember that your muscles are some greedy monsters and in order to keep them happy you must give them variety. 

2. You Believe that You Should Train In the Same Rep Range All The Time

This argument runs crazy in the fitness industry. For the longest people would always say that muscle growth is maximized in the moderate rep ranges (6-12 reps per set). That argument has some research to back it up but it is far from being indisputable. Even if it were 100% true that still would not mean that you should only train in that rep range. 

Let's break it down. 

Training in lower rep ranges (1-5 reps per set) maximizes strength increases for sure. Being in this rep range at times will help you use heavier weights during those moderate rep range training days. Training in low rep ranges at times translates to being able to create better muscular tension which will give you better growth. 

High rep sets (15+ reps per set) will help you increase your lactate threshold. Why would you want to delay lactic acid build up? If you build this up then you will have the ability to keep a lid on fatigue when training in those moderate rep ranges. This will also increase the time you have the muscle under tension which is important in the growth process as well. So you get double the benefit. Who doesn’t want more bang for their buck.

So stop with I’m doing the 5 by 5 to pack on size and then high reps to get cut program.

Bottom line is muscular development can continue to happen when you use a full spectrum of rep ranges. Your program should include both low reps, moderate, and high repetitions. 

Building muscle is harder than following some program you saw in a magazine or some viral Facebook trend. I’m tired of seeing men train year after year in the gym only to never see the gains they are looking for. Hopefully some of these tactics are already being used in your current program and if they aren’t then start as soon as possible. 

Why Your Trainer Should Be Online

When someone mentions personal training a few things come to mind. Being at a gym with an individual who walks around helping others perform workouts. Having someone with you to motivate you to do tasks that help you reach a goal. And hiring someone to help develop proper technique in certain movement patterns.

Do you need to have a face to face trainer?

Most people do not view personal trainers online as a very effective or sufficient way to achieve their health and fitness goals.

What if I told you that having an online personal trainer would be just as beneficial if not more than a personal trainer at a gym?

If you are pondering this question, then allow me to give you an insight as to why good online coaching could be useful for you. 

1) Scheduling
If you have ever had a personal trainer, then you would understand why scheduling can be a pain in the butt. When you have a personal trainer in the gym, you have to schedule a time slot in order to meet with them. What happens if the trainer does not have your preferred time? You essentially have to schedule around them and settle for a less desirable time slot. With online training, you do not have to settle for a time slot or stress about when to meet your trainer. You simply fit it into your own schedule.

2) Attention
Did you ever notice that no matter the gym, your time slot with a trainer is 30-55 minutes.  That means that you only have your trainer's attention for 30-55 minutes. Usually, the only time you see or hear from your trainer is within that period of time. You pay anywhere from $45-150 per session and only get 30-55 minutes of inspiration, education, and communication. 

With online training, your coach is with your every step of the way. Communication is the core of online coaching.  There are no time restraints or times that you cannot call on your coach to help you with any questions or concerns about an exercise, nutrition matter, or motivational pitfalls.

3) Crutch-less
Hmm. Crutch-less. What does that mean? Well, in order for me to tell you, I have to explain it.

Let's say you go to the gym to meet your trainer, Sue. Sue takes you through a warm up and progresses you through your workout. That is great but what happened? Sue most likely took you to the machine or through an exercise and showed you the right way to do it. She would in turn ask you to mimic what she demonstrated. Which is great. But did you think about doing the exercise correctly or did you rely on Sue to tell you how you did? Hmm.. most people probably would say that they relied on Sue.

During my time as a personal trainer at a gym, my clients relied on me to show the them machines, count for them, and perform the exercises even though we had done the exercise multiple times. That is what I call a crutch. Most clients rely on the personal trainer to be their crutch. 

Technology has progressed in such a manner that really aids online training. Online training has bridged the gap with ways to correct technique and form issues with the ability of sending video. A good online coach will ask you to video certain movements so they can help with form. It provides a good framework to correct technique but also provides you the ability to look back and make some self corrections and also see progress over time. Online coaches can't count for you or show you where certain machines are located but you will find your way with practice. Online coaching provides a crutch-less atmosphere where the client has to rely on memory, and over time develops a mind-muscle connection. Great virtual coaches provide clients with videos and descriptions of every exercise, and eventually you will remember the terms and cues on how to perform each exercise without having to look at the video reference. In time this will give you a great deal of confidence. 

4) Stress Free
When you have an online coach developing your weekly exercise routine and meal plan, it can alleviate a lot of unwanted stress out of your life. Taking the guess work out of achieving optimal health and fitness is half the battle. Great virtual coaches provide you with a plan so you are not left to wonder what do each day. They list out every thing for you to help ease your mind. You don't see a face to face trainer daily so often times you are left without a plan for the days that you do not see them.

You deserve to have a great coach who provides constant lines of communication, a personalized plan, and a positive environment to help guide you down a path to a healthier lifestyle.  

Where Is Your Motivation?

I am a huge note taker. Over the years I have filled up countless notebooks on my experiences in working with people. I have worked with 100's of people over the years. One of the catalyst that shows up over and over again is the word motivation.

The single defining term that determines if you will hit your goals or not is motivation.

I'm not talking about if you are motivated or not. Because we all are at some point. That isn't what matters on a deeper level. What are you motivated by and the type of motivation will determine how far you will go and sustain your progress.

Current weight loss trends would have you to believe that you must be miserable to achieve optimal results.

I found a quote that pretty much sums up what people think when they come to me for health and fitness advice.

Mark Twain once said, "The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not."

Psychologist have dove into this topic heavily over the last 40 years. Research in psychology has shown that the type of motivation you have is more important than the amount of motivation you have when pursuing a weight-loss goal.

Take a moment and answer a question for me.

I am losing weight because...
1. I feel like there is no other choice; other people are making me do it.
2. If I didn't lose weight I would feel bad about myself.
3. It is personally important to me to reach this goal.
4. It is important to attain my goal and I feel it will be enjoyable.

What type of motivation did you have?

1. This type of motivation is 100% external. I like to call this type of motivation the scare tactic. You feel like you have to embark on a weight loss journey because the doctor told you that you are pre-diabetic. Your partner told you that it was time for you to drop a few and get back to the weight that you were at when the two of you met.

2. This type of motivation is the unconscious adoption of the ideas or attitudes of others. It's introjected motivation. Partially you want to achieve better health but mainly out of guilt or ego. Your clothes do not fit anymore, and sometimes you feel like people look at you weird. They are all external reasons to change. Societal norms and the pressure you may feel from others are the reason that drives change. It's pursued in order to get a reward at the end or avoid a negative consequence.

3. You've made a decision to lose weight because it is something that is precious to you. You value the choice. This is called Identified motivation. The view that you have on weight loss is positive and the decision to take on the goal was yours. Maybe you want to experience things you've never been able to do before. Things like hiking, wearing a bikini, walking up and down stairs without being exhausted, or wanting to be around for your kids. You experience a strong sense of personal responsibility and importance in the task.

4. This type of motivation is Intrinsic Motivation. The motive behind you wanting to improve your health is for you. You understand that there will be benefits that you will reap. But this is a journey that you are traveling on for your own sake. You intend to make good nutrition choices and engage in some sort of physical activity for the pleasure and because it is important to you.

Improving your health and fitness already requires tons of effort on your part. Changing your nutritional habits and beginning any new fitness routine can be challenging in itself. You might as well take a deep look into the driving force behind you wanting to improve your health. Because if it is for extrinsic reasons it will only be a matter of time before you are searching for ‘more motivation’. And we all know how that ends. 

To Stretch Or Not To Stretch

Let's discuss another one of those topics that seem to linger around in fitness sector. Stretching.
Is it good? Is it bad?
Should I do it before I exercise? Should I do it after I exercise?
How long should I do it for?

This topic appears in tons of fitness related magazines, blogs, and articles. Some of them have good information but some of them suck.

Stretching does the body good in several ways but I want to clear up the biggest myth first.

Stretching will not improve your performance. Yes, you spent some time bending over and touching your toes, but that will not translate into you squatting more weight. You will often see a man stretch his chest out before he bench presses. That does not help power output. I'm sorry.

The majority of articles mention that stretching decreases the chance of injury. NOT TRUE. Being able to perform a movement through its entire range of motion is what decreases the chance of injury. Performing certain stretches can aide in that regard. But stretching isn't the only vehicle to get us there. Remembering that there are more than one way to chop a tree down is key.

When the goal is to embark on improving flexibility then a couple things need to be considered. Stretching is best performed after a good warm-up. This helps to reduce joint viscosity. Which is a fancy way of saying prepare your muscles and connective tissue before you start tugging on them. Some light aerobic activity performed for 5 or 10 minutes will accomplish this task well. Take home message: Don’t stretch a cold muscle if improving flexibility is the end goal.

Stretching is great for helping you to be more aware of posture, and stress relief. It can also be a good tool for helping the body get in and out of basic human shapes.

I personally love stretching for the mental aspect. It allows you to have 2 to 5 minutes of time where you can mentally prepare yourself for exercise. I find that to be beneficial for clients, and also in my own practice.

What does the research say?

There is some evidence showing that stretching before a workout isn't the best idea. It can have a negative benefit on performance output. Especially in high performance activities like low rep resistance training, sprinting, jumping or any other high output type exercise/activity. Let's take a T-shirt for example. If you have a fresh T-shirt out of the bag. It is nice and tight when you put it on. But if you start tugging on the sleeves, and stretching the bottom of it then it won't be so tight will it? Your muscles act the same way. If you are stretching a single muscle for an extended amount of time and asking that muscle to be nice and tight during maximum output, good luck.

In general, standard stretching protocols where you are holding a stretch for 10 - 30 seconds are safe. It actually shows great benefit to the individual that practices moderate to high repetition resistance training. It also has great carryover for the person performing sub maximal cardiovascular exercise.

Performing basic fundamental stretches are helpful because:
1. It will help your body realize that basic human functions are safe.
2. It will help give you access to moving through a full range of motion.
3. It could help you become more aware of some posture flaws.
4. It could be a great tool for stress relief since muscle tightness is often associated with stress.

Here is another example of a fitness related topic that isn't completely black and white. With most fitness topics like this the truth lies somewhere in the middle. 
 

Can Fat Be Turned Into Muscle?

This question is more common than you may believe: Can you turn body fat into muscle? The answer is simple. No.

You can work to burn fat and replace it with muscle. But we can't turn body fat into rock solid muscle. You need to understand how resistance exercise leads to building muscle to grasp what I mean. 

Let’s take weight training as an example. Lifting a weight increases muscle mass by first damaging muscle on a cellular level. The process then activates a ton of signals in the muscle that tell your body to turn the proteins you eat into new muscle tissue as a repair mechanism. That mechanism is what’s known as muscle protein synthesis. 

Having enough protein in your diet will help you build new tissue. The other nutrients like carbohydrates and fats are generally used as energy to fuel exercise.  

It’s important to understand this process since energy status is related to fat stores in your body.

Weightlifting can indirectly decrease fat stores. Body fat fuels both the muscle-building process and acts as an energy source for the exercise that is needed to damage muscle. 

You can't turn fat into muscle.
You can't turn muscle into fat. 

They are completely different on a structural level. 

Muscle is made up of amino acids and fat does not contain any amino acids on a structural level. 

The vast majority of muscle built is from dietary protein intake.

In summary, lifting weights can both build muscle and help with fat loss. They are two separate results and not one being the result of another.

Why Can't I Look Like That

Wake up. Shower. Brush teeth. Mirror. Endlessly Stare.

“I wish I had a different nose and bigger lips”

 “Ugh, I hate my arms.”

“Geez….those eyes look more like the amazon.”

“I look too muscular… no guy will like me.”

“Why can’t I look like the fitness model on my Instagram?”

“I wish I was her/him.”

 When you peak inside the brain of a girl or maybe some guys, you may find these horrible and detrimental thoughts that have been eating and tearing away at their inner and outer beauty. Their negative thoughts are brought to them by comparison.

I have fallen victim to the callous act of comparison.

I truly believe that social media has accomplished more insecurities and concerns amongst my generation.

Nowadays we aimlessly scroll through our Facebook and Instagram only to compare how we look or how we don’t look to others.

There is so much animosity between girls and even some guys, which is just so crazy to me because it use to not be like that.

 When people compare themselves to others, they are immediately starting a losing battle.

We cannot change into another person, but you can change your health status, physical appearance and the way you perceive yourself. This is done by sticking to an individualized exercise program, meal plan and managing stress.

No. You will not look like Jane Doe in you Instagram photos nor will anyone look like you. We are all individually and uniquely made. 

Stop feeding into a vicious cycle of comparing yourself or trying to be like someone when you are so special in your own way.

Resistance Training For Children

Should you let your kid lift weights? I guarantee you have heard of all the potential 'dangers' related to this right?  

However, there has never been any scientific evidence that youth weight training is harmful to the normal growth and development process. Your child can in fact perform barbell squats without fear of stunted growth!

Weight training is not even listed in the top 10 most prevalent injuries for children. According to some of the most updated statistics from Stanford Children's Health the highest rates of injury occur in sports that involve contact and collisions. Youth football, basketball, baseball and softball, and soccer rank as some of the highest injury prone sports for youth sports. More than 775,000 children, ages 14 and younger, are treated in hospital emergency rooms for sports-related injuries each year. Most of the injuries occurred as a result of falls, being struck by an object, collisions, and overexertion. Children ages 5 to 14 account for nearly 40 percent of all sports-related injuries treated in hospitals. More than 3.5 million kids under age 14 receive medical treatment for sports injuries each year. Guess what? Resistance training isn’t in the list at all. This is often attributed to good coaching and qualified supervision.

Resistance training for kids is extremely beneficial and safe. I believe that the sooner your child has a barbell in their hand the better. Especially with the issues of self-confidence climbing and child obesity rates rising. Why not give them something that teaches discipline, and boost a positive self-image? 

My father put weights in my hand at a young age. Around the age of 8 I started to train with him in the garage. We had a bench press that was duck taped so it wouldn’t fall apart and a squat rack. It was one of the best gifts he ever gave me. I can't thank him enough for introducing me to resistance training because it taught me so many valuable lessons.

Here are the reasons why I believe your child should be in a resistance training program. 

Shape a Positive Self-Image

The most significant basic developmental task for children is developing self-worth. If they don't master self-worth, they become self-absorbed instead of self-aware. Confidence makes social life a lot smoother. It also makes it a lot safer. Studies show that self-confidence is one of the single best shields against bullying. A child’s belief in his or her ability to succeed in a particular situation is important. This is known as self-efficacy. If it isn’t built up then they may have less confidence in their ability to stand up for themselves.

Yes, I understand, your child might be the confident kid. They may even be the superstar. But kids who aren't socially awkward suffer silently from a distorted body image that's probably a lot worse. The social pressure for them to be the best or the prettiest could leave him or her constantly hungry for some internal fulfillment they can't define. 

Weightlifting, however, can give adolescents a say in their physical destiny and appearance. With a resistance training program they play an integral role in developing self-worth. The ownership, investment, and discipline it takes to accomplish that change in physical appearance can often help build the other parts of the self-worth equation as well.

Create an Environment for a Healthier Kid and Strong Family Bonds

Lifting makes kids health and food conscious. Food takes on a whole new dimension when you lift. It becomes fuel, and sustenance. It becomes purposeful, and that purpose is building and maintaining muscle, daily energy, and recovery. They will also learn balance. Kids should know how to enjoy some of their favorite sugar filled foods but not at the expense of pushing aside nutritiously dense foods. 

It's easy to bond with kids during infancy. But most parents aren't as good in maintaining these bonds when kids get older and presumably more complex. My father and I bonded during our weight training sessions. It was something I looked forward to. Weightlifting gives you something to share and a way to acknowledge your kid's effort and achievements, along with their weaknesses. They will learn life isn’t about wins, losses, or participation awards. They will learn that you get out what you put in.

If you are a parent of a young child and considering a weight-training program, ask yourself the following questions:
1. Is your child mature enough to accept coaching instructions?
2. Does the training program emphasize lifting technique and not the amount of weight lifted
3. Is there a qualified coach to supervise my child?
4. Does the coach understand how to monitor the training program and vary the intensity of lifting to avoid over-training and injuries?

If you can answer yes to all of these questions, a weight-training program can be implemented with your child regardless of age.

Weight training is safe for children of all ages to perform as long as they are adequately supervised and coached. Consult the child’s primary physician before starting any new physical training program. (I have to say that but science is science)

Stop Chasing Dieting Extremes {Video}

Extreme measures of achieving health and fitness goals are shoved down your throats over and over again. Will it ever stop? Probably not. But you can find a good balance and stop chasing dieting extremes. 

Check out this weeks video.

How Much Water Should You Be Drinking?

The beloved water debate. This is a topic that I cover at least once a day between friends, family and clients. 

The question of how much water your body needs to stay hydrated can be a bit tricky. Is it eight glasses a day? Half your body weight in ounces? Those are all common suggestions to follow when trying to stay hydrated. But is there a definitive answer to how much water you should be drinking on a daily basis? 

We all have different hydration needs that vary depending on our health, activity level, diet, and climate. 

I don't want to be the bearer of bad news but there is no specific “one size fits all” recommendation. So if someone tells you to carry around a gallon jug and finish it by the end of the day, run the opposite direction. 

Water is critical for for everyone. Water makes up 60 percent of our body weight, and even that can vary depending on size and gender. Hydration can come from water, food, or metabolic water production. Research has given us some general guidelines. Healthy adults should drink at the very least 2 liters, or 8.5 cups of water every day. 

Why would there be differences in optimal intake for different people?

While considering optimal hydration there are a few factors to keep in mind. You must take into account the intensity of your fitness routine, the temperature outdoors, and current health status. Women must also take extra things into consideration like being pregnant or lactating.

If you have an exercise regimen of any kind then hydration becomes even more important. You have hydration requirements greater than those individuals who are sedentary by about one to three cups per day. Performing exercise for extended periods of time, especially over an hour, makes electrolytes (sodium and potassium) imperative to hydration. Replacing electrolytes that are lost through sweating helps avoid the condition of having too little sodium in your blood.

Similarly, living in warm weather with high temperatures or humidity causes greater fluid loss than that of individuals living in more temperate climates. For this reason additional fluids and electrolytes are recommended for people lucky enough to live where the sun always shines.

Lastly, pregnant or lactating women require more fluids for adequate hydration in the range of 10 to 14 additional cups per day. Putting their recommended daily fluid intake level to around 4.5 liters or 18 cups.

What can you do to ensure you are drinking enough water?

Optimal hydration can be reached through drinking various fluids and by eating water-dense foods.

Findings from a recent study from the Journal of the American College of Nutrition suggest that regardless of the fluids ingested, the body knows how to use them for optimal hydration. Researchers observed a group of healthy males, randomized to varying sources of hydration for 24 hours. They were randomized to either consume water, water and diet soda, water and regular soda, or water with regular soda, diet soda, and orange juice mixed. After testing the subjects’ urine for biological markers of hydration and dehydration, the scientists discovered that all of the men were adequately hydrated.

Coffee, despite some common beliefs, is also a good hydrator. 

How does hydration effect your weight loss efforts?

Hydration is eminent to health and wellness and can even contribute to weight gain or weight loss. Research shows some of your favorite beverages can help your hydration levels. But you must remember that some of those options aren't calorie free. Make smart decisions when consuming some of your favorites. The sugar free version of your favorite soda or coffee not loaded with sugar could lead to better weight-loss success. 

Proper hydration plays a role in counteracting overeating. Thirst can often be mistaken for hunger so food is eaten instead of drinking water or other fluids. A good idea is to first hydrate with a glass of water, a cup of coffee or tea, or any other sugar-free beverage before grabbing a snack.

Staying properly hydrated also plays a role in thermoregulation. A body that is properly hydrated burns more calories than a body that is dehydrated. 

My top 3 optimal hydration tips for success. 

1) Never allow yourself to be thirsty. 
2) Eat plenty of water dense fruits and vegetables. These include cucumbers, bell peppers, and watermelon. They all contribute to optimal hydration as well. 
3) Keep fluids with you where ever you go. If you have it with you then you will likely stay hydrated. 

References
Tucker MA. Ganio MS. Adams JD et al. Hydration status over the 24-H is not affected by ingested beverage composition. J A Coll Nutri. 2014

Becoming The Best Version Of Yourself {Video}

While exercise will get you to your personal goal of looking better, getting ready for a vacation, or getting into those jeans you wanted to buy. Exercise also teaches some other really valuable lessons during your journey. I love health and fitness. I wake up every day excited about improving and go to bed wondering how I can progress yours. 

In today's video I dive into why I love health and fitness and the message I hope to spread to everyone who I have the opportunity to meet. 

Why Should You Go Buy New Shoes

With the invention of smarter, fancier, and innovative pedometers walking more steps everyday has taken off. It is not uncommon for someone to look on their wrist to see how many steps they've taken throughout the day. Walking is one of the safest and easiest ways to add movement and increase your non-exercise activity throughout the day. 

If you are going to walk 10,000 steps in a day you should ensure that you are walking well and have the correct shoes on your feet. 

Walking with lower back pain, bunions and calluses on your feet is not a symptom of hard work. Those are symptoms of poor walking technique, and tissue restrictions. 

One of the amazing things about the body is that it can adapt and you have the power to bring it back to great form. 

Today I want to address an overlooked topic which is the type of shoes you invest in. The sneakers you select can make a huge difference in how you perform your fitness and leisure activity. Besides sitting incorrectly, your biggest enemy to good walking is the wrong shoes. Your feet are a marvelous feat of engineering. But they aren't designed for all the high heels, artificial support and never ending inches of foam cushioning. 

Well, what shoes are bad?

Enemy #1
High Heels
High heels limit the range of motion at the ankle. Take a moment and think about standing on your toes all day. That causes your heel cords and calves to be in a shortened position (flexed). When you start to miss out on ankle range of motion your body will compensate by turning your feet out. Walking in high heels also pushes your center of mass forward which puts unwanted stress on your spine. My tip would be to reserve them for special occasions only if you can. 

Enemy #2
Dress Shoes
Yes they are shiny and look amazing with a nice pair of slacks. You look distinguished and dapper. Like high heels, this type of shoe has firm heel caps and stiff leather which kills ankle mobility. Stiff shoes ruin your sense of your foot position and movement. They destroy your walking mechanics by making you feel comfortable with striking the ground with only the heel of your foot. 

Enemy #3
Cushioned Athletic Shoes
These shoes are popular. At some point the shoe world got a hold of us and led us to believe that we should feel like we are walking on air. That soft cushion gives you a false sense of reality because they can absorb the shock generated by poor mechanics. But cushy shoes only exaggerate all the negative adaptations that come along with walking poorly. I'll put it like this. What if you walked around with padded gloves on your hands all day? It would effect how you picked things up off the ground and it might even lead to some carelessness because you had this tool that was protecting you. 

Enemy #4
Flip Flops
When you wear flip flops you have to clench your big toes to keep the shoes on your feet. How can that not change the way you walk? I love that flip flops are flat but you are not reaping the benefits by clenching your feet in order to take a step. Common injuries are achilles problems, plantar fasciitis, and overly stiff ankles

Shoes should provide grip and protection from sharp objects. They shouldn't change the way our biomechanics operate.  

When I rehab poor walking mechanics the first thing I recommend is being barefoot as often as possible. It improves your balance, posture and gives you better self awareness. Don't be the creepy person in the grocery store with no shoes on. But you can def start by not wearing shoes around the house. 

I get that shoes are about style. But there are companies out there that understand people are getting a grasp on this health kick. More zero drop shoes are coming to market now. Cross Fit Nano, New Balance Minimus, Merrell Trail Glove and the Nike MetCon are some of my favorites. 

I'm sure you have a job that might permit you to wear a dress shoe. But is it possible to change out of them at your work station? Wearing high heels, dress shoes, or flip flops a few hours a week won't hurt you. But if you are wearing them day in and day out then we have some work to do to restore your good foot mechanics. 

The Thrill Is Gone

The thrill is gone. I’m a music lover so I must give you a little history lesson. That song was first written in 1951 by blues musicians Roy Hawkins and Rick Darnell. But the most famous rendition of it was done by B.B. King in 1969. Definitely one of my top 10 favorite songs. If you have never heard it then you need to listen to it on YouTube. I had it on my playlist the other day and some interesting thoughts struck me that I want to share.

The definition of a thrill is temporary excitement, and usually happens when something is experienced for the first time. It's thrilling to ride a roller coaster. But it is more like a chore the third or fourth time you have to ride it. Thus, the definition of the thrill is that it's going to be gone soon.

You might have been thrilled to reach the health and fitness goals that you set at the beginning of your journey. You might have even been thrilled to see some progress along the way.

But what happens after that?

The magic to keep going isn’t to recreate the thrills. It's to show up and continue doing the work. To continue the journey you set out on a while ago. To make the change you seek, visualize new ones, and pursue the new adventures.

The work isn’t always glamorous. You won’t always want to get up and do it. There will be breaks, gaps, and sometimes moments of wanting to throw in the towel. But with enough grit, that initial thrill will turn into discipline. That discipline will lead you to a body that gives you confidence and a sense of pride because you ‘Made’ it. I suggest the word ‘Made’ because it took effort, originality and skill. There is nothing wishy-washy about you being on this quest to better yourself through a lifestyle change. It’s concrete and finite. It didn’t used to exist and now it does.

The day to day discipline that you acquired will turn into a gift. It will be a connection that can be transferred from you to another person. The work you put in day in and day out will give you an enormous amount of self-satisfaction. With that sense of self-worth and positive spirit you will inspire others. You will be able to encourage, reassure, and assist others who were once were you used to be.

Thrilling is fine. Mattering is more important.

Women Breaking The Stigma

Woman. A simple word that holds a lot of societal expectations. Who has set these expectations? This question has been running through my head the past week.

Society expects a woman to be skinny not muscular, made up not dressed down.  The societal expectations are for us to have our nails done and lips painted.  We are expected to be rescued and not be heroic.  A lot of expectations put a woman as being weak and too pretty to lift a finger.  In my opinion, I believe a woman should feel strong, beautiful without the expectations of society to tell them they cannot be those things because they lift weights or have a desire to.

To the woman who feels discouraged.

To the woman who feels self conscious.

To the woman who feels worthless and unhappy.

To the woman who wants to be more and to feel strong instead of helpless. 

This message is for you..

I want to empower you and to let you know that you are not alone. You can change the way you feel and how you look by putting your efforts into developing a better mindset to a stigma that has been around for years. A woman is just as capable as a man in terms of walking into a weight room and sculpting her body and enhancing her mental strength. 

As a woman, I have been challenged by family, friends and people who voice their opinion about me being a power lifter and a competitive physique athlete without me asking for it.  Being a female, it is uncommon to have bigger muscles because society says that it is not “feminine” or “attractive.”  Who is to say being physically active is unattractive? I receive countless comments as a competitor to not become more muscular or to not compete because it's “gross.” How is putting your effort into your health and well being “gross?”  These comments are the cause of some women to not get involved in resistance training.  You do not have to be a power lifter or a physique athlete to be healthy or “fit”.  Health comes in many forms and the expression of fitness looks different for everyone.  Every woman deserves to feel good in her own skin whether she works out at home with her child or in the gym with the free weights.

As a woman, I understand what its like to be unhappy with your body and how conflicting and intimidating it can be to walk into a gym and move towards the resistance training section. Do not be scared to take your fitness into your own hands. Resistance training can make you feel empowered and strong. verses weak and intimidated.

Weight training molds great characteristics for women that we already possess. Our dedication, grit, perseverance, and drive elevates to new levels when we are physically strong. 

A woman can set her own expectations and change the stigma of women in the weight room. 

LIFT FEARLESSLY LIKE A GIRL.

5 Ways To Avoid Weight Loss Ruts

The fitness and nutrition industry continues to get more sophisticated. Ideas about exercise and diet continue to evolve and make us more and more confused. 

I remember when the dairy and meat products once formed the base of the food pyramid, followed by fruits and vegetables and grain products. In 1977, the "Dietary Goals for the United States," was created, suggesting that Americans reduce their fat, saturated fat and cholesterol intake, and increase their carbohydrate consumption to 55 percent to 60 percent of daily calories. The United States Department of Agriculture formed an advisory committee in 1989, based on research appearing in "The Surgeon General's Report on Nutrition and Health" and the National Research Council's "Diet and Health" report. These studies provided further evidence of the importance of fruit, vegetable and carbohydrate consumption, and about the relationship between high cholesterol foods and cancer and heart disease. As of 2011, whole grains form the base of the pyramid, followed by fruits and vegetables, meat and dairy products and fat and oils.

Now we have more questions than answers.

What are we supposed to do?

We hear so many contradictory messages about the most effective path to weight loss that it is easy to feel confused. One day we think we are supposed to eat protein, the next day we think we should avoid it. Fads will come and go. But there is some concrete science to guide our weight loss efforts. and one of the most important guidelines is to avoid the most common pitfalls.

There are some common ruts people I coach run into. I’ve compiled a list to keep you from ever running into the weight loss booby traps.

Do Not Skip Sleep.

Getting fewer than 7 hours of sleep per night causes a significant decrease in the hormone leptin. And low levels of leptin can leave you feeling not only tired the next day, but also extra hungry. Over time, not getting enough sleep leads to an increased risk of obesity. The effects are actually measurable after just one night of sleep shortage. In order for you to continue to see your weight loss efforts flourish try getting to bed at a decent time instead of watching one more show on Netflix.

Failing To Plan

Remember that time you promised to take your kids somewhere so they could have fun. Or what about the time you told your parents that you would spend the day at their house. One of the biggest snags you run into when being away from home without a plan is forgetting to plan because it’s probably not going to end well. You don't have to rearrange your life around having absolutely perfect meals, but a little effort to set yourself up for success can make your life much easier. Before going to a party you should have a plan. Ask yourself questions like:

"Will I eat before the party?" 
"Should I get a to go plate when the meal arrives to avoid overeating?"
"How will I limit myself  to 1 to 2 drinks?" 

There is no completely right or wrong strategy. The key is knowing ahead of time what you want to do. Planning can help keep you from panicking or worse yet, feeling powerless and giving up.

Avoiding Fats.

Consuming a low-fat diet shortchanges yourself on some important satiety pathways. Although you may initially feel full after eating a big salad with fat-free dressing, only a couple of hours may pass before your stomach is growling again. Dietary fats spur the production of signaling molecules which results in hunger not returning for several hours. If you want to stay away from the office vending machine try to get 25 to 35 percent of your daily calories from fat. Things like coconut oil, mixed nuts, and avocados should be in our meal plans more often. 

Swearing Off Sugar.

Swearing off some of your favorite foods has the unfortunate effect of making them more desirable. Psychologists refer to this phenomenon as ironic processing. The more we try not to think about something, the more we tend to think about it. Then when we eat a forbidden item, we don't savor it or we quickly and secretly consume it. And that does no favors for our stomachs or self-image. Instead of living in extremes you should plan on including some of your favorite treats in your diet, but in a guilt-free manner. You might surprise yourself and find that a modest portion is far more satisfying when you actually let yourself enjoy it. You will also avoid the 'forget it' syndrome and not feel compelled to eat a whole box.

Changing Too Much Too Fast.

 "Starting Monday I’m cutting out all sugar, going to the gym at 5am, and going to bed at 8pm every day.”

We want weight loss plans to be hard and dramatic, to feel as though they need a Herculean effort on a daily basis. But the research is pretty clear: Simple and gradual change is far more sustainable. Herculean efforts never last long. When I coach clients and give them step 1 I understand it may be less exciting advice to make one small change at a time. But when you have a rough day, a heavy work week, or a couple of sick kids at home, you'll be more likely to stay in the game if what you're working on is small, incremental change. Staying in that mindset, day after day, is what makes you a warrior.

What Is The Best Strategy For Building Muscle

Men are victims to thinking they know more than they really do. Especially when it comes to lifting weights.

“When I was in high school I used to do this.”

“I read that I should always do 3 sets of 10 to gain strength.”

“I’m going to lose all my fat first and then start adding muscle.”

“I lose weight on high reps and bulk with low reps.”

“I only use machines because they make my muscles pop.”

When I get a male inquiry I immediately recognize that I have a lot of work to do. I have to break down so many walls of misconception that we don’t even start to make progress toward the goals they have for a few months. 

Admit it. You’ve probably been lured into reading a magazine article with a headline such as the one above. These types of claims are the norm rather than the exception in social media and fitness websites. The promise of a Holy Grail workout routine that will maximize your muscle development is an enticing prospect to say the least.

The problem is, no such routine exists.

I read somewhere in the neighborhood of 2 to 3 hours a day. There is no research article out there where you can extrapolate a guaranteed muscle building program. It’s essential to realize that the response to resistance exercise is highly individual. Remember that research reports the averages. So if a study reports muscular growth after a given protocol, you can bank on the fact that some subjects grew a lot more and some a lot less.

Now the fact that people respond differently doesn’t discount that there are certain principles that should be inherent in any routine designed to maximize muscle-building.

There are definitely 4 strategies that have shown there head time and time again that should be in all programs. I’ve used these strategies myself and variations of them to help me progress over the past 12 years.

1. Use Different Loading Strategies: Using different rep ranges that vary from one rep to as many as you can count. WebFit clients will often say that I’m crazy or high because of the 50 rep sets that they have to perform.  Use heavy, moderate, and light loads. This will ensure that you stimulate the full spectrum of muscle fiber types in a fashion that produces maximal growth.
2. Reps x Weight Wins: There is compelling evidence that shows the positive benefits of high volume training. The relationship between volume and hypertrophy are starting to show a correlation. There is a reason why bodybuilders generally have better aesthetics than powerlifters. Although a single set to failure can produce large increases in muscle growth, multiple sets are needed for maximal gains.
3. Perform A Variety Of Exercises: Muscles have varying attachments and individual fibers are often compartmentalized so that they are innervated by different nerves. Research shows that a single exercise is not enough for maximizing whole muscle growth. To ensure complete muscle development, you need to have sufficient variety of exercise selection that takes into account basic applied kinesiology principles.
4. Periodize Your Training: This means that you need to manipulate variables over time. In particular, volume and training frequency should be varied over the course of training to prevent plateau. Ideally, when volume is high then training frequency should be lower because recovery takes precedence. A period of deloading/active recovery is needed every 4 to 8 weeks when training frequency is higher. The body is always seeking to maintain a state of homeostasis so it will constantly adapt to the stress from its environment. Training is simply the manipulation of the application of stress and the body’s subsequent adaptation to that stress to maintain homeostasis. Having moments during training cycles where simple variables change such as volume and frequency will help you maximize muscular gains.

There are no cookie-cutter prescriptions for getting big, gaining muscle and getting stronger.

There is no “best” muscle-building program; only a best program for a given individual.

WebFit Client Spotlight: Elisabeth Douglas Noelting

What age do you think is the appropriate time to think about your health or doing exercise? Is there an age? I can answer that question for you by telling you about one of my clients, Elisabeth. 

I have had the privilege of training Elisabeth for 9 months now.  Her determination to lead a healthy lifestyle is incredible.  She is one of my most dedicated and passionate clients, who never ceases to amaze me. I want to share Elisabeth's story with you.

Elisabeth grew up in Austria where she learned several life skills, which she applies daily. Growing up in Vienna, she walked for miles around the city and through the streets, ski down the mountains and play tennis and ping pong with family and friends.  Even though she grew up doing some physical activity, life happened, and she lost site of her health until she was 55 years old.

In her 50's, Elisabeth started to notice everyday activities like walking up the stairs becoming more difficult.  She explained to me that she began to take her health more seriously because she wanted to have a better quality of life and get around like she use to.  She began by walking and taking things day by day.  She believes in starting slowly, so you do not disrupt your daily routine.  Now, she has made exercise a priority by participating in at home workouts with WebFit 4 times a week, walking for an hour 4 times a week, taking yoga once a week, and maintaining a well-balanced diet.

She not only wants to enhance her physicality but her mentality.  She takes Chinese and French weekly. She has a love for gardening and being a part of something bigger than herself.  She just started a pottery class where she explains that she knows that she is not the best, but she loves to create something different.  She is no stranger to getting uncomfortable, and that allows her to be so successful in her life.

At 72 years young, Elisabeth has managed to increase her strength, gain confidence in every step that she takes without a walker or the fear of falling, and lose some pounds.  Though she is not where she wants to be, she knows that she is headed on the right track, and she is bound and determined to see it through.

I am so honored and blessed to know Elisabeth and to be a part of her journey.  Allow her story to inspire you as it has inspired me. 

Believe in yourself and know that it is never to late to better your health and your future.  

Has Foodie Become A Personality Type: part 2

Regardless of your emotional set point, your everyday habits and choices are important. The way you make dietary choices can push the needle on your well-being. 

People who are the happiest tend to be superior at sacrificing short-term pleasures when there is a good opportunity to make progress toward what they aspire to achieve. Happy people seem to have an intuitive grasp of the fact that sustained happiness is not just about doing things that you like. It also requires growth and adventuring beyond the boundaries of your comfort zone.

The next ‘Foodie’ personality types all revolve around happiness. They are all short term decisions to experience happiness at the expense of long term results. 

Do you see yourself in any of these scenarios?

3. The Weekend-Er
Is it Friday yet? This person is typically saying that by Tuesday. When it comes to discipline during the week, they are on the straight and narrow. Their work ethic at the gym is unwavering, and their ‘clean diet’ is micromanaged. 

Then the weekend and special events arrive, and it's as if Superman has just been hit with Kryptonite. As they say goodbye to their Monday-Friday schedule, they also say farewell to their adherence to the ‘plan’. For the Weekend-Er, having a good time with food and drink is a priority. They're haunted by the fear of missing out and give into the temptations of the environment they might be in. Saying "no" is impossible when you are at a fair and everyone is having a funnel cake and turkey leg, right?

At football tailgates, they drink beer in liberal amounts and eat plenty of wings, hot dogs, and burgers. They can't turn down two-for-one margarita specials or happy hour specials with friends. The typical reason why is, “You only live once.”

I competed in natural bodybuilding competitions during my college years in San Angelo, TX and I had a blast with friends that enjoyed alcohol while I sipped on my water bottle. True friends don’t judge your health decisions, they support them. Social events can be just as fun without getting trashed or stuffing yourself with garbage foods. Moderation is more important than anything to the Weekend-Er. Hang out with your friends and go to your favorite events, but limit your consumption of adult beverages and party favorites.

Pay attention to your environment and ask yourself, "Am I indulging out of true hunger, or eating and drinking out of obligation, expected societal norms, and peer pressure?"

Just remember that clocking out for the workweek doesn't equate to punching the timesheet for your fitness habits as well. Five days of eating diligently and training like a 300 warrior can't compensate for inhaling everything in sight for 48 hours straight.

4. The Diner
Seven days a week, this person is dining at various restaurants. This person will tell you that they lack culinary skills. Often, he or she isn’t in a frame of mind to learn a new skill either. Dining out gives them an opportunity to be social, people watch, and unwind. 

They may use the excuse of being "too busy" to cook and prepare their meals. So they rely on takeout and restaurants for their nutritional needs.

I am no different than the next person and I love to indulge in a nice restaurant every now and then. But eating out on a regular basis is a dangerous game. It is difficult to able to control the portions given at restaurants. There is no way to know what oils or ingredients that are in your food and you are at the mercy of "secret ingredient plague”.

Sure, it looks like plain chicken breast and rice, but the chicken was probably prepared in liberal splashes of oil, and the rice cooked in butter and other ingredients not normally used in home cooking. So, what was originally thought to be around 500-600 calories might clock in at 1,000 or more.

Cooking is a skill and yes it takes time. You don't have to be a top chef make decent meals. You don’t have to be an extremist and eat bland foods either. Taking the time to create great tasting food is something you are capable of. By eating meals you make at home, you know exactly what foods are going into your body and can avoid playing the macro-guessing game.

For the busy folks, I always recommend practice a meal plan eating schedule. Eating the same 2-3 meals during the week and switching out your snacks will help you simplify the meal-planning process. It will eliminate the guesswork. Doing this over time will help you become an intuitive eater. Some day you will know your body well enough to give it what it needs. 

These personalities describe how you act and who you become when you expose yourself to certain behaviors. Without keeping them in check, these behaviors can lead to health hardships. But I believe when you know better, you should do better. 

Has Foodie Become A Personality Type

I may be bias because I am a personal trainer but I feel like food has taken over all things social, emotional and even physical. I understand that food is an art form. Enjoying the pure essence of something that entertains your taste buds is enjoyable. I get it. But since when did a 'Foodie' become a personality type? 

I've coached hundreds of people. Nutrition is the hardest hurdle to tackle because of all the habits that one has to change. 

I've come up with a little list of foodie personality types. If you do consider yourself a 'foodie' then learning how to navigate these constructs is going to be vital to your health and fitness. 

1. Licensed Snacker
Instead of eating true meals that will actually be satiating this person eats snacks all day long. A handful of almonds here and a spoonful of peanut butter there. It's John's birthday at work so a piece of a cake at work won't hurt right. Let's not forget about their favorite candy spread throughout the day. But it is only the 100 calorie pack so it doesn't really count.  

The reasons for snacking vary but they revolve around boredom, anxiety, curiosity, or because food is in arms length which is just pure habit. I've found that this person is often frustrated by not hitting there weight loss goals. They believe that they practice self restraint because they didn't eat the whole cake or all the peanut butter. If you were to ask them if they ate well today they will tell you with a straight face that they only ate 1-2 times per day. Because snacks don't count right? 

Guess what, those jelly beans add up. Sorry. 

Priority number one for this personality type is to realize that all calories count, in all portions and amounts.

Anyone with this habit has to wean themselves off this behavior slowly. Because they typically snack like it's second nature. A helpful tool to change this habit is to start tracking food intake. This will paint the picture of where you stand calorically. Another good tool is to make sure you are getting enough fiber. It is difficult to consume nutritionally empty foods and have a good daily fiber intake. Men should consume somewhere between 27 - 38 grams per day and women should consume somewhere between 21 - 26 grams per day. This nutrient slows down digestion and promotes fullness! Fiber rich foods include whole grains, fruits, and vegetables.

Another great technique is to practice more food caution. Before you eat something ask the question, "Why am I snacking?" Is this behavior due to my nerves, anxiety, or boredom? Or is this a coping mechanism?"

2. The Chock Full Eater
Do you have your going out to eat jeans? Or do you have an outfit that you wear that hides how full you are because you know you are going to go ham at your favorite restaurant tomorrow evening? Unzipping your pants midway through your meal to 'make room'. Do you have a habit of leaning back in the chair and rubbing your stomach only to brag about how full you are?

This person may live by the notion of, "I see food, I consume food until it is gone."

You can chalk it up to having a big appetite, not eating enough at breakfast, or because you skipped lunch so you could eat a big dinner. Your parents may even have made you eat all your food on your plate before you could get up from the dinner table. That doesn't mean that you have to eat yourself into a coma every time the opportunity presents itself. 

Granted you may have the work ethic of a race horse, but working out is often seen as an excuse to overindulge and eat more food than you need.

My wife is my witness that I can not stand to be full. I find it to be extremely uncomfortable and the worst frame of mind to be in. I once read a book about the Okinawan culture and their eating principles. I'm always curious of other cultures, especially cultures that are living well beyond 100 gracefully. They have an interesting saying that is called "Hara Hachi Bu." It is a saying they say so they will stop eating before they are full. They eat to 80% full and push the plate away. They don't eat until they are full, they eat until they are no longer hungry.

Nutrition is a skill and you have to practice mindfulness. 

Practice taking time between each bite to actually enjoy and savor the particular flavors of your food. Patience during your meal is valuable. Your brain doesn't immediately register that your stomach is full and that can lead into to overeating.

Improving your awareness is key no matter what your food personality might be. 

Be on the lookout for part two tomorrow.