I have always been one to advocate the importance of taking good care of yourself, physically AND mentally. But recently it has been on my mind more than normal. Perhaps it’s been the attention of the CrossFit Games process where I ate like relative crap, skipped workouts and moved across the country while training to compete as one of the “Fittest In The Word” (obviously didn't work out so well). Perhaps it was my near death experience a few weeks back when I flipped my car. Perhaps it’s been connecting with a whole slew of young athletes who have no idea what health actually means (generally not their fault at all on this one...ahem...parents...). Or maybe it’s being around a decent number of people who just let things slide, over and over again until all of a sudden one day it all comes crashing down on them. Whatever it is, I have been reading, researching, studying and talking more and more about what it takes to be a healthy person, and I have come to find that it’s all about a shift in perspective if you want good and lasting results.
First things first: I have never, and I repeat, NEVER met a human being who truly knows how to take care of him/her self both physically and mentally (myself included here!). I have talked with a good deal of people who are on the right track (serious CrossFitters are the closest I have seen), and I have met a real lot of people who think they know what they are doing, but this is so easily the most difficult thing to recognize in life. If I had a nickel for every time someone explained their “healthy” lifestyle to me to get my opinion and it involved sneaky amounts of complex carbohydrates, sugars, alcohol, lack of sleep, high stress, imbalance, and splotchy activity I'd be a millionaire! So often do I wish I could just violently shake these people while screaming, “just read a book on health and fitness and your life will be 100% percent better! Seriously, like any book!” Shoot man, I'll buy it for them!
But, who am I to define health? I have my opinions; I have my beliefs on the best ways to live if you want to have a life filled with activity, not too much body fat, general happiness and fun relationships. But I am not everyone else and it’s not up to me to dictate how you want to live your life. Unless you ask, unless you want help, unless you are doing something that is clearly detrimental to yourself and others around you, I have come to the realization that there is nothing I can do. All I can do is whole-heartedly believe in what I passionately know to be true, support the people who want to get better, and not talk down to and alienate myself from those that don’t. I say this last part because I also believe that a person who chooses to do something unhealthy will eventually be motivated to make some form of change. And when that change is wanted to be made, they, like everyone else in the worked, deserve help and support from others. So, to all you people out there striving to be healthy, wanting so badly to fight the craziness of bad food and inactivity in the world; don’t be a source of fear and conflict to those who are not like you. Rather, be a source of inspiration and motivation.
I little piece of cheesiness I like to share with people when talking about how to lead a healthy lifestyle goes like this: When we are born we are given nothing but two guaranteed things: our bodies and out minds. We are not guaranteed family, friends, wealth, food, cars, houses and on and on. If we get those things, they are all additional gifts that we are lucky to come by and have. If you can take a step back and see that the only two things we enter this world with are usually the things we take most for granted, your life will instantly become that much better. Make a priority of giving both your body and your mind the most care, and it will be impossible for things to be bad in your life. Every pesticide, every bite and sip of processed poison, every lazy day in front of the TV on your couch in the blasting AC, every car ride (you get the picture here) deteriorates your body and mind just a little more. Take the time to take care of them, and you will be rewarded with a truly healthy, happy, positive life.
Never Stop, GET FIT.
I haven't really chatted about my own personal stuff for a few days so I figured I'd throw up a little update on how it's been going. This week begins the last week, a deload, of the strength program I was on for two months and I was able to see some pretty impressive gains throughout. With a solid 3 reps at 385# on the back squat, a real good 505# on the deadlift and a comfortable 3 reps at 155# on the strict press, along with a perfect combo of supplemental work, I feel so much stronger. All this combined with some insanely rapid fat loss (15 pounds of legit weight lost in 1 month) and I am feeling like I am on the right track.
I have yet to decide exactly what program I am going on starting next week, but I have been researching both the Wendler 5/3/1 program (I did this for about 4 months or so last year) and the crazy looking West Side Barbell program. Not sold on either one yet, and I may just go ahead and take aspect of them and fit them into a program that fits me, not totally sure just yet. All I know is that I want to get a whole hell of a lot stronger over the next three months so, whatever program will help me do that is what I'll be following.
Running more, CrossFit style metcons here and there but not really a main focus, swimming will start up more, and mobility and gymnastics will begin a bit more as well starting next week. I'll be eating exactly the way I have been, it's been working wonders for me and I don't see a reason why I would switch that up at all. So, really not too much to talk about in terms of nutrition. Turns out the whole Paleo concept is working for me this time around (although i didn't even realize I was eating Paleo until about two days ago, and maybe that's why it's been working!) and I really don;t have any sort of good reason to stop. One point to make about the food though is today. I felt really groggy all day and I quickly realized that besides breakfast yesterday, I had all my meals from a store (Sweet Green salad, Chicken Out turkey and veggies, Whole Foods fish and veggies). While I ate super clean from all those places, I am totally aware of the sodium, sugars and potential other additives that I would not have had if I had made the food myself. A note was made to avoid eating out. No matter how clean the food is, it's never as clean as when you make it yourself.
So, what you will see with my physical training starting next week: a new strength training regimen that will really kick my strength to a whole new level, continued runs, 1-2 swims a week, mobility practice probably each and every day, more gymnastics work.
Another bit of interesting happenings today was a strange sort of culmination of a few things that really messed with me emotionally. At first I got depressed, then I got super motivated, it was interesting to experience. With the CrossFit Games coming up this coming weekend, information and videos have been popping up like crazy, and I have been catching so many of my friends and old training partners, now celebritized through the internet with their impressive growth in the sport. While I am so happy for all them, there is a piece of me that is so envious that they are there while I am at home; I was able to get so close. This was compounded by a really nice lunch and catch-up couple hours with my good friend and Washington Nationals pitcher John Lannon. As always with baseball, it was so great to be around him and talk about the game and such, but it brought back memories of how close I was able to get to "making it" as a baseball player. The depression hit me that I am always just so close to getting there, but not quite. I am really good at so much, just not good enough. Then the motivation hit that I know, deep down, that if I can commit to something, with the abilities that I have, I can really make something happen for myself. Focus and determination will take you far, and I if this whole CrossFit thing is something I am seriously considering giving a shot, I certain I can make it happen (it's eye opening to me to see how far i made it with the training and nutrition plan I was on leading up to it all!). I have a plan, it's being prepared, I am excited.
Never Stop, GET FIT.
Someday I'll go to bed earlier.
Someday I'll wake up earlier.
Someday I'll stop eating sugar.
Someday I'll drink less coffee.
Someday I'll stop drinking so much alcohol.
Someday I'll go for an early morning run.
Someday I'll stick to a nutrition program for more than a week or two.
Someday I'll get on a workout program.
Someday I'll finish a workout program.
Someday I'll lose a few pounds.
Someday I'll get rid of all the junk in my house.
Someday I'll read a book.
Someday I'll spend more time outside.
Someday I'll look at things more positively.
Someday I'll smile more.
Why not make TODAY someday?
The second you read all this, grab a pen and paper and write down all the reasons you come up with Why Not. Then ask yourself why the hell you though of so many reason Why Not, and so few, if ay reasons WHY.
YOU have a choice to make your life better, in any situation you are faced with, the choice is yours. Stop making excuses.
Never Stop, GET FIT.
One of the things I love about my job is watching people do things they never thought they could. From forward rolls, to handstands, to box jumps to lifting crazy weights, it never fails that if you focus on the right things, you can do a lot more than you think you're capable of. I talk endlessly to clients, athletes, friends and family about the benefits of CrossFit/unconventional athletic training, and just how it can positively effect your life. Besides the obvious answers: less fat, reduced risk of injury (this one needs a post for itself, later this week), better sleep, so on, so forth, I always like to talk about an athletes ability to function in a greater amount of situations than others. The idea that being uncomfortable physically and mentally is not so scary it must be avoided.
For those of you who have trained with me, or have been to a good CrossFit gym, you should instantly understand what I am talking about here. That feeling that your about to fall apart, that if you do one more rep, or go for one more second you're just going to crumble to the floor. And what ends up happening when you actually DO that one more rep, or go for that extra second? Well, you just keep going. It's in that moment that you grow as a person. Its those moments that I am always hoping people will push themselves towards, and that I am always looking for myself.
Challenging yourself to push that extra bit will not only change your fitness for the better,but it will dramatically improve your life as well. If you become the type of person who is willing and open to push yourself beyond the comfortable, and to try new and potentially frightening things, you'll take those same challenges in other areas as well. Risks will become exciting, you'll see more, explore more, experience more and achieve more. Failure will become a stepping stone for all your successes rather than the thing that stops you from trying.
When you miss a rep in the gym, push yourself to the end, you immediately realize more about yourself then any amount of therapy (not a medical fact, just me trying to prove a point). When you make these realizations, well, the world just become a more exciting place to live in!
Just a thought I had today...
Never Stop, GET FIT.
First off, had a couple posts ready to go but our internet was down at the house, and, wonderfully, I've been so busy with training I could not get out to the coffee shop where I could sit for a little and do updates. Back up and ready to go now!
Alright all you fitness, here is the first "storyline" if you will for the Fitness Survival Challenge coming up in one month. For those of you who don;t know, I'll be hosting the third installment of The Courage Games Series CrossFit style competition on Saturday, August 20th at the Washington Waldorf School, the awesome outdoor fitness stage right across the street from The Garage. This time around though, I am dishing out 4 workouts that are unlike most people have ever seen. Rather than testing your athleticism against each other through lifts and "typical CrossFit WODs (workouts), there will be 4 events that are styled after real-life, potential emergency (or, crappy) situations. the idea is that athletic people, or CrossFitters in general should be able to handle themselves well when the shit hits the fan in the real world. So, prove it on August 20th! You know what your deadlift is, you know what you time is in certain workouts, but does all that training, and all that focus on health and fitness actually translate to you being able to take care of yourself and your surroundings when things go bad in the world?
We shall see...
"World Of Wars"
As you drive your car on a sunny Saturday morning one summer, enjoying some great tunes and just appreciating life as the wind blows through your hair, the world instantly changes for the worse! Some life form from a clearly-pissed-off-at-us planet has decided enough is enough and sends a massive electrical shock-wave surging through the planet, shutting down every possible thing in its way, radio and TV towers, air conditioning, computer systems, traffic lights and even the cars all promptly stop working. Panic rushes through every single person in the entire world as the reality of the situation quickly sets in: the world is vulnerable to anything! Just then come the groaning, deafening sound of the cause of the shock-wave and the world's eyes look upwards.
Your car skreetches to a stop at the side of the road. you try the ignition but can't get anything going. Then you remember, you went on a camping trip last week and never unpacked your car! In the back you have tents, bags, MRE's, fuel, a generator and some base weapons. But the aliens are closing in and you need to get out of there, and fast.
In the distance you see a bit of a shelter, a place to hide. You know that if you can just get there you'll be safe, at least for a little while. It's not far, but you are aware that having some or all of that gear will increase your chances of survival by a long shot. You know exactly what needs to be done...
Expect a new storyline next Friday, and the Friday after that! And by all means, if you have ideas as to what you might be challenged to do on the 20th, throw it out here or on Facebook! Looking forward to seeing everyone out there in a month!
Never Stop, GET FIT.
I am guessing that this has a little bit to do with the insane crash I had a few weeks back, but I have been driving a LOT less lately. As life would have it there are a few situations here and there (baseball games and a new one-on-one client out in VA) where a car or ride is needed, but besides that, it's been my feet or my bike. Interestingly enough, this has led to a pretty interesting phenomenon involving my metabolism: it has been skyrocketing. The most obvious change for me has been that this and last week I have been either running home from a zipcar drop-off about 3 miles, or biking home from a game about 5-8 miles. These little spurts of totally aerobic conditioning are happening after my dinner and around an hour or two before I go to bed (I've been having some almond butter and celery before bed, so there's a little fuel between). Now, as I've been learning more and more over the past couple months about how I work, I can assure you that my findings are very personal. What I mean by this is that what works for me just might not work for you. I have case upon case of people doing things just like myself and it not working. A couple examples are one old client of mine who mixed in a good deal of aerobic conditioning. I actually had to suggest to this client to cut back on it as I thought is was not only negatively effecting their in-gym gains, but also their overall health outside of the fitness realm. The second they cut back on the easy conditioning, things began to turn around like crazy. The other example was one where I suggested the whole "eat a meal every 3 hours" that has been working wonders for me. This person just felt beyond stuffed and weighed down from that and had to cut back on the consistency of meals.
Shoot, as I write this my head is flooding over with other examples of how people just work differently from each other. The well-followed Mark Sisson just wrote on his blog about meal timing and came to a very similar conclusion. And I realize I am getting a little away from my point of this post (about becoming more active...). So Let's leave this one at this: that what one person does is not what everyone should do. Try things out (make sure you give it at LEAST two months, preferably more, to really see if it works or not) and find what works best for you. You have your whole life to figure it all out, use it!
So, how do you become more active? Well, I have one client who walks 4 miles to work twice a week, rather than drive (he walks or metros home in the evening). I literally just talked to a woman today who rides her bike to and from work twice a week. If you grab a coffee in the morning, or sometime during work, find a way to avoid the closer cafe and head to one 5+ blocks further away. When you read the paper, or watch the news in the morning, hop on a stationary bike. Tim Ferriss heads to the bathroom when he's out to dinner and bangs out 40 air squats!
I understand that this sort of thing s probably one of the easiest to find an excuse NOT to do. So, trick yourself into it. Park your car at a friends house a mile or two from yours one night. You'll have to run or walk to your place, then, when you wake up in the morning, just like that you have a nice little early AM jog. Another way to "force yourself" into becoming a bit more active is by signing up for some form of endurance event and inevitably you'll be a bit more motivated to get prepared. The goal in general is to give it a try for a week or so. If you end up feeling awesome, sweet, you'll probably end up sticking to it becuase it works for you! If, on the other hand, your feel like crap, perhaps it's just not the right thing for you. But you'll never know if you don't try so go do it!
In other news, rest day for me! Along with training a bunch of clients and riding my bike to the baseball game and back I am feeling really ready for tomorrows strength and hill sprints!
Never Stop, GET FIT.
Today started off well enough with a 4 mile run and some core and push up work upon returning. The humidity is back in the DC area after an awesomely cool week and man does it just knock you out! But the run was nice, and I had my day planned out really well. But, most of it went a little haywire after that and I had to mix things in as best I could. In fact, it got so out of whack actually missed a meal for the first time in over a month! Not the biggest deal in the world mind you, just interesting to me becuase I have been so comfortably on this nutrition experiment that it actually shocked me a little when I looked down at my notes and saw I hadn't eaten in almost 6 hours!
I got squats in before my kids class (was able to bang out 2 very smooth sets of 3 at 385#, very pumped about that. In fact, I felt as though I could have gotten 1 or 2 more sets there but 6 kids were there and I had to get rolling with them!). I then was able to get my good mornings in, getting up to 185# for 6 before realizing I just hadn't eaten. I weighed the options and decided to put the rest of the workout on hold to get food. I then got the last bit of supplemental work (glute/ham raises and weighted roll outs, both with some great weight!) as my large 6pm group began their warm ups.
This made me think a little bit about people talking about not having the time to get workouts in. Now, don;t get me wrong, I totally understand that being a trainer helps a TON with being able to not miss workouts, hell, I hang out in the gym all day! I don;t have an excuse to miss workouts! But, I became very aware that a healthier approach to the not-having-time dilemma, is to re-think how you workout. If you've never heard the phrase "grind the gears", learn it. I used it when working towards my 20 strict pull ups goal, and I used for to help with my handstand push ups. And it can really be used for anything depending on your situation. If you tend to have an all over the pace sort of lifestyle, learn to use small breaks to get some form of activity in. If you are a CrossFitter, or know me, you should already have an understanding of how little time you need to get am awesome workout in, so, allow that to be a part of your programming.
Grind The Gears basically means to just constantly get work in whenever you get the chance. For a single exercise/skill it means to practice it on a somewhat regular basis throughout the day (I would do 5 pull ups every time I passed under a pull up bar in my apartment). If you have only 15-20 minutes, hit the gym, warm up real quick and get 5 or so sets of a strength lift in. Later in the day get some supplementary body weight, or even light weight work at the office, or in your room. Then, hit a little metcon, like short sprints and burpees for 1-20 minutes before you head to dinner. The fact of the matter is, sometimes it's better to spread the workouts out like this. You'll rev up the metabolism more, burn more fat, have more energy within the workout and will be easily able to stay focused.
Just a little food for thought...
Never Stop, GET FIT.
My life is a constant journey that tends to catch ME off guard on a pretty regular basis. And I wouldn't have it any other way! I have dedicated my life to accepting challenges whenever I can, why? Well, I've found out over the past couple years that I am capable of more than I can possibly fathom; and the excitement, energy and happiness I find when I'm in the midst of a challenge is what I live for! And to add to the greatness of testing limits, exploring, and trying new things, I meet so many awesome people and am introduced to so many awesome things along the way!
I have endless stories already, and I'm only 29 years old; when I think about this I get goose-bumps! I am so excited to see what my life will bring! I figure I'll share stories for as long as I possibly can, but today I am inspired to talk about one in particular. One of my regular journeys over the past 5 years or so has been searching for the perfect protein bar. No joke, I have gone into Whole Foods on more than one occasion and collected upwards to $100 worth of different bars to bring home and try out. I got hooked on Clif Bars for a while, eating 2+ a day for a few months (then I comprehended the amount of sugar and additives in each one, as well as the really awkward claim of 70% organic, what the heck is that? I was always so disappointed in the fact that the legitimate food-based bars (meaning, the ingredients where simply food, not a collection of foods, additives, chemicals, sugars and more) tasted like such crap. After a few years of trying practically every bar I could imagine, I ended up opting for a few regulars: Builders Bars (the higher protein version of Clif Bars), Boomi Bars (almonds, whey protein and honey. Bland but exciting to me!) and Lara Bars (basically dates and a few other simple food ingredients. Never really enjoyed the taste, but the idea of them I liked). I even opted for making a bar so that i wouldn't have so much sweetener in them. Didn't work out all that well...
Then one day my lovely girlfriend Lindsey came in with something she found at the Whole Foods near our house in San Mateo, CA. She said she found it hidden in the refrigerator section and the name caught her eye. It caught my eye too: Core Warrior Bars. Bad ass. I looked at the ingredients and saw this: 100% organic, whole oats, almonds, raisins, whey protein, ground spices. My brain went to "crap, this is surely going to disappoint" mode, but I needed to give it a try of course! And just like that I had found my new favorite meal replacement, post workout fuel, snack, dessert, stable addition to my diet for the rest of my life. They were so, damn, good!
After stocking the fridge with the couple flavors they had, and officially implementing them as a regular mainstay in what I ate, I figured I might as well check out the company in a little more detail. Never thought I'd get even more hooked on a company, but they quite literally stood for everything I believe in. A small, San Francisco area company that makes organic, raw, real-food-based protein bars, that also is a non-profit, carries a ZERO carbon footprint, and is dedicating to sticking to their insanely respectable values no matter what! I had to meet the owner!
The first time I met Corey was at The Courage Games in Burlingame, CA, It was 40 degrees, pouring rain, and 120 or so athletes and spectators were toughing it out all day with the crazy workouts I programmed for an awesome competition. Corey pulled up in his car and offered samples for most of the event and when I walked over to introduce myself and chat for a bit, he promptly hugged me and claimed how awesome this event was! New friend for life in my opinion! The guy is exactly what you would hope for in an owner of such a company. He has traveled all over the world researching and getting to understand food, and in the end, did to not only make these bars, but dedicated all his energy to supporting healthy and lasting growth in all people. Rock, freaking on!
This is what I strive for in my journey: meeting people who want to inspire health and happiness in the world and are actually DOING something about it. And the trifecta: the product produced is so good it blows my mind (the perfect trifecta simplified: desire to inspire, doing something to inspire, actually succeeding in inspiring!). Yesterday and today alone I sampled the bars to just about 20 different athletes who came through The Garage and got an overwhelming, 100% YES, give us more! I am excited, proud and so happy to now be a part of the Core Foods mission, as I feel it fits perfectly with the ongoing journey that is my life. If you want the perfect post-workout meal, I highly suggest you give these things a try. And you can guarantee to see these things on my person wherever I go from here on out.
To earn my Core Warrior re-fuel today, I hit my lock-out and supplemental-work strength session. Then Big Dan came over and we hit this little doosy from our friends at Outlaw CrossFit:
5 rounds for time of:
6 muscle ups
12 man on fire burpees (drop, roll, jump, repeat!)
18 wall balls
The weather was perfect, the park was empty and splashed with sunshine, the workout partners were pumped (George came too, and got a fun workout in the sand pit!) and the workout was perfect. I felt so strong after weighted pull ups and dips and was able to blast through the workout much faster than I imagined I would at 19:28. Dan struggled a little with the muscle ups (he is usually WAY better than me at them) and finished in the low 20's. We all walked home, covered in dirt and grass and feeling awesome! I love working out.
Never Stop, GET FIT.
The program I am on these days has been calling for some pretty awesome core exercises; and, along with my personal additions I am feeling stronger and stronger through my midsection every day! Windmills (like the pic above), unilateral farmers walks,jackknives, Pallof press, and weighted roll outs all demand such unique engagement of the core, and the structure of them all has had insane results. I have also added 2-3 times per week a little ab and push up routine along with my morning runs. I hit toes to bar, straight sit ups, GHD sit ups, bicycle crunches and some planks here and there with those. Then 2-3 times per week I do the two transverse abdominal exercises suggestion by Tim Ferriss in The 4-Hour Body. The conclusion? Do core work people!
Of course I could go on for days geeking out about the best stuff to do and why certain things are better for you depending on who you are and what you need. But this is all about just throwing out the idea that core work should NOT be passed over. You don;t need to do it as much as I am doing it, hell, just mixing in some basics throughout the week would suffice. But don't avoid any of it. A weak core will result in weak lifts and most likely some form of injury, very quickly.
Add a little circuit of planks, side planks and mountain climbers (4 rounds of 30 seconds each) post-workout, and just like that, good things begin to happen!
My workouts today started off with some 60% 40 meter sprints (8 of them), some modified handstand push ups, some toes to bar, some hurdles, some bar skin the cats and that was it! Then later, I hit deadlifts (5x1 at 447#) and some additional posterior chain support along with band resisted jackknives. Then it was a 7-mile bike ride on my single speed to have dinner with Ori, and 7 miles back! An wonderfully active day!
Never Stop, GET FIT.
Alright everyone, The Courage Games returns for their third installment and this one is gearing up to be an absolute blast!
Survival Fitness Challenge 2011
Put your training to the test this coming August by joining CrossFitters (and other athletes alike) to get out of real-life emergency situations! While your typical CrossFit throwdown sees barbells, kettlebells, pull up bars, med balls and all that, The Courage Games keeps up it;s unique programming and goes even farther by putting all competitors into challenges that test their TRUE general physical preparedness.
Cars, ropes, sandbags, hammers, trees, walls, buildings, rocks, hills, and so much more are all potential obstacles in this 4-workout competition. You can expect to move heavy things, prove your agility, coordination and overall cardiovascular and muscular endurance throughout the day. Then you can expect to feast on meat, veggies and drink to celebrate when all is over! So save the date and plan to meet us over at the Washington Waldorf School grounds, just across from The Courage Performance Garage to show that your training over the years is actually doing something for you!
Here are all the details:
Saturday, August 20th 2011. 9am start time. Be there at 8am to register PLEASE!
Washington Waldorf School
4800 Sangamore Rd. Bethesda, MD 20816
After Party at The Garage
5000 Westpath Terrace, Bethesda, MD 20816 (right behind school)
$25 for all competitors
Base storylines for each workout will find their way out on the blog here around the end of July/early August, so those will offer some minimal hints, but, life isn't planned, so don't expect to know what's going to hit you until wham, it hits you:-)
All competitors will get a little goodie bag, and awards will be given to 1st, 2nd and 3rd place finishers, male and female.
There will be water and snacks and a few other things for sale there, but I highly recommend you bring your own stuff (food/drink/change of clothes etc). There is a shopping center about a quarter mile away with a CVS, Safeway, Starbucks and an awesome sandwich place. Heats and such will NOT be planned ahead, so if you end up leaving you'll run the risk of missing the start of a workout (again, it's pretty lenient, so we'll probably wait for you, but please try not to be "that guy" if you don;t bring enough stuff and have to go stock up...)
This is the most informal of The Courage Games Series, so there is no official registration. If you want in, just email me HERE and/or head to our FACEBOOK PAGE and post that you are wanting to join in the fun! I am capping the whole thing at 50 competitors, so make sure you show up on time or a little early!
Please bring your friends! There is nothing like hanging out all day in the great outdoors being around people who are pushing their own physical and mental limits. And this particular even is going to be extra exciting (the workouts are going to be VERY unique)!
Everyone will be invited to hang out afterwards at The Garage, to grill, eat, drink and chill by the pool. But, if you plan to join the party, you better bring something to share with everyone!
Start getting amped up people!
Never Stop, GET FIT.
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