Poetry, Local Events, and My Youtube Channel‏

GRIT GYM has a youtube channel that you can find here.

http://www.youtube.com/user/arees48?feature=guide
Click subscribe and you'll get an email when a new video is posted.

Leaving comments is encouraged. I enjoy feedback and from what I hear, others watching do as well.



Locally, there are a few events in the near future.

The Culinary Ride is this upcoming Sunday, which will be a great time and looks like the weather is going to be better than last year.
http://culinaryride.com/ 

The North Liberty Fun Run is also this Sunday. Both links are for the same event.
http://northlibertyiowa.org/wp-content/uploads/2012/08/Fun-Run-08-14-12.pdf

http://iowacityiacoc.weblinkconnect.com/External/WCPages/WCEvents/EventDetail.aspx?EventID=2472 

Run for the Schools is Oct 14th.
http://www.runfortheschools.com/


And the Harvest Dinner is Sept 23rd, which supports the Johnson County Food Alliance or now Field to Family. I highly encourage going, it was a great event last year.
http://www.fieldtofamily.org/


Lastly, this is a poem that has been randomly running into me lately. You'll all know it, but it's worth the read.



Oh, the places you'll go!

Congratulations!
Today is your day,
You're off to Great Places!
You're off and away!

You have brains in your head.
You have feet in your shoes.
You can steer yourself
any direction you choose.
You're on your own. And you know what you know.
And YOU are the guy who'll decide where to go.

You'll look up and down streets. Look 'em over with care.
About some you will say, 'I don't choose to go there.'
With your head full of brains, and your shoes full of feet,
you're too smart to go down any not-so-good street.

And you may not find any
you'll want to go down.
In that case, of course,
you'll head straight out of town.

It's opener there
in the wide open air.

Out there things can happen
and frequently do
to people as brainy
and footsy as you.

And when things start to happen,
don't worry. Don't stew.
Just go right along.
You'll start happening too.

OH!
THE PLACES YOU'LL GO!

You'll be on your way up!
You'll be seeing great sites!
You'll join the high fliers!
who soar to high heights.

You won't lag behind, because you'll have the speed.
You'll pass the whole gang and you'll soon take the lead.
Wherever you fly, you'll be best of the best.
Wherever you go, you will top all the rest.

Except when you don't.
Because, sometimes, you won't.

I'm sorry to says so
but, sadly, it's true
that Bang-ups
and Hang-ups
can happen to you

You can get all hung up
in a prickle-ly perch.
And your gang will fly on.
You'll be left in a Lurch.

You'll come down from the Lunch
wuth an unpleasant bump.
And the chances are, then,
that you'll be in a Slump.

And when you're in a Slump,
you're not in for much fun.
Un-slumping yourself
is not easily done.

You will come to a place where the streets are not marked.
Some windows are lighted. But mostly they're dark.
A place that could sprain both elbow and chin!
Do you dare to stay out? Do you dare to go in?
How much can you lose? How much can you win?

And IF you should go in, should you turn left or right...
or right-and-three-quaters? Or maybe not quite?
Or go around and back and sneak from behind?
Simple it's not, I'm afraid you will find,
for a mind-maker-upper to make up his mind.

You can get so confused
that you'll start in to race
down long and wiggled roads at a break-necking pace
and grind on for miles across weirdish wild space,
headed, I fear, toward a most usless place

The Waiting Place...

...for people just waiting.

Waiting for a train to go
or a bus to come, or a plane to go
or the mail to come, or the rain to go
or the phone to ring, or the snow to snow
or waiting around for a Yes or a No
or waiting for their hair to grow.
Everyone is just waiting.

Waiting for the fish to bite
or waiting for wind to fly a kite
or waiting around for Friday night
or waiting, perhaps, for their uncle Jake
or a pot to boil, or a Better Break
or a string of pearls, or a pair of pants
or a wig with curls, or Another Chance.
Everyone is just waiting.

NO!
That's not for you!

Somehow you'll escape
all that waiting and staying.
You'll find the bright places
where boom bands are playing.

Oh, the places you'll go! There is fun to be done!
There are points to be scored. There are games to be won.
And the magical things you can do with that ball
will make you the winning-est winner of all.
Fame! You'll be famous as famous can be,
with the whole wide world watching you win on TV.

Except when they don't.
Because, sometimes, they won't.

I'm afraid that some times
you'll play lonely games too.
Games you can't win
'cause you'll play against you.

All Alone!
Whether you like it or not.
Alone will be something
you'll be quite a lot.

And when you're alone, theres a very good chance
you'll meet things that scare you right out of your pants.
There are some, down the road between hither and yon,
that can scare you so much you won't want to go on.

But on you will go
though the whether be foul.
On you will go
though your enemies prowl.
On you will go
though the Hakken-Kraks howl.
Onward up many
a frightening creek,
though you arms may get sore
and your sneakers may leak.

On and on you will hike.
And I know you'll hike far
and face up to your problems
whatever they are.

You'll get mixed up of course,
as you already know.
You'll get mixed up
with many stray birds as you go.
So be sure when you step.
Step with care and great tact
and remember that Life's
a Great Balancing Act.
Just never forget to be dexterous and deft.
And never mix up your right foot with you left.

And will you succeed?
Yes! You will indeed!
(98 and 3/4 percent garanteed!)

KID YOU'LL MOVE MOUNTAINS!

So...
be your name Buxbaum or Bixby or Bray
or Mordecai Ali Van Alenn O'Shea
you're off to Great Places!
Today is your day!
Your mountain is waiting.
So... get on your way!


-DR. Seuss


Today is a great day. 

4 Pieces of Fluflu BALANCE BS That are REAL

Today's post is on BALANCE, as you'll see below. I encourage watching to the end as it takes me awhile to articulate my point.

Best part of all this is that I now go to the toilet WITHOUT my computer/phone (I know and knew how weird that is and was), actually take real showers regularly, do my dishes when I'm done eating, fold my clothes when they're dry, and I'm almost always asleep at a good hour as well as make my bed everyday...Weird. It's the little things in life. Yet I still have time for work.

It may be possible that most people would probably realize how far they'd let life slip when their house, body and mind started to wear the way mine was, trying to carry the world instead of sharing it w/ others. But that's the point of this post, awareness, at least hopefully.

An extra interesting point is that even in college I was almost always in bed well before midnight, always folded my clothes right away, took real showers, dishes weren't really an issue in the cafeteria. How's it get so far so easy. One tiny little slip at a time. H/e one tiny little improvement at a time adds to big things as well.

Some of the other benefits that I was missing include truly listening to and enjoying music, enjoying cooking and really good food, and creating things like this again.

It is interesting what we can learn from strength and conditioning that it can be more than just lifting weights and running a faster 40 time.

Let me know what you think in the comments below.

9yr Old Superstar Beats His Dad, Every time, Still loves His Mom

Observations from a coach, to parents. No, I don't have kids. 

This post is a reply to the feedback I received for this post (click here)



The truth is that kids don't need "training", they need someone to play around w/. In this case, I don't have time set aside for Jacob at the gym. It's not a workout, it's a playground to him, and he comes in whenever HE WANTS. We're literally just having fun. 8 years from now this will change but for right now, everything is playing around.

An interesting take away is that neither of his parents were there. Just his older sister Kate, Aunt Maggie, Grandma Janet and his uncle Adam. We (my sister, mom, and I) get to be part time playmate, part time "encouragers", or part time coaches in my case.

Idk if parents always take into consideration HOW they support their children. I don't have kids, and I'm sure things will change if I ever do, h/e I see plenty that come to the gym and what I see is that it's much more "monkey see, monkey do" than anything else. Sadly, this is NOT altogether always good either.



Note who she calls out after 45seconds.

This little girl is the daughter of Coach Martin Rooney who said, "Rule: One way to stand out is to be kind, fair and hard working in a world that often isn't."

Kids need a playmate, not a boss

Parents should be actively participating in their child/ren's lives. Kids don't need a coach at home (over encouraging/bearing parent) or a dead beat that leaves everything to time w/ their coach (parent that doesn't play catch, ask about their experience at the gym/practice/competition, or live any type of active/healthy lifestyle themselves). I see a mixture of both of these on a regular basis.

It's fairly common for parents to drive their kids to the gym and  SIT IN THE CAR while they're kid/s workout. This is of incredible interest to me (although I'd rather have them sit there than 'sit' inside). It makes me wonder what happens at home. 


Why would a kid ever:

• get off the couch and go outside
• perform hard work in a focused fashion
• be honest w/ him/herself
• or eat a vegetable 

If their parents are overweight, can't walk/run up a flight of stairs (race their kids), don't play basketball/catch/walk in nature (especially w/ their kids) and eat pizza or pasta 5x/wk (of which I do NOT mean 5days/wk, I definitely mean 5 times in one week)?

These are sincere questions

Kids are looking more and more like adults for a reason, and it's not their fault. It's ours. 


But then we give them a trophy for "participating". I don't really understand the sense of accomplishment there.

We're expecting kids to learn from this kind of behavior and we wonder what the problem is. It's US!! It is the ADULTS they are surrounded by.

Kids are learning from us!!!

It's NOT the Food Ind. It's the person in the mirror. We buy the food, we drive the market, and if you are a parent you teach your kids w/ every thing you do. GOOD/BAD. They'll make it their own but you deliver the message.

1. Buy more good food, means more of that food on the shelves, more in their mouths
2. Buy more junk, and more junk will be on the shelves
3. Lie to kids, husband/wife, teachers or whoever else, and kid's surrounded by this will lie too. They learn

On the other hand

1. Treat people w/ respect (kids, husband/wife, teachers, friends) so will kids, and vice versa
2. Become an active participant in your kids sports/school/life by being an overly FUN person and they'll probably enjoy sports and school as well as have a happier, better outlook on life and a good relationship w/ activity

My experience keeps my mouth shut
I remember a very specific instance when my dad yelled at a referee during one of my older sister's basketball games (in his defense so did the rest of the crowd, repeatedly). To this day I remember how utterly stupid everyone looked, including him, and I was probably 8yrs old. Now I barely say a word when watching games. Any game, ever. In fact the only people I want to scream at are the ones in the stands.  

I got lucky and took the lesson in a good way. I could've taken it that this type of behavior was acceptable, of which it is NOT in ANY CIRCUMSTANCE, you are not on the field, mat, or court and anything you say makes you the bad guy to that official, meaning less calls go your teams way, your kid thinks it's acceptable to bully the official, and your kid has a worse experience in that sport. Simple and easy for me to say, but love your kid and realize it's about his/her experience not about a win/loss. Yes everyone wants to win, that comes later.

My experience also keeps me.....a big kid, pretty much

I'm not trying to fool anyone. We're all 11yr olds pretending to be "adults", and what I remember of my parents as a very young kid when it came to sports was a very interesting mix of play and lessons. About like it probably should be. 

So, when situations arise, I personally decide to be the biggest kid involved. Lead by example and let myself revert back to the days when running around and spontaneous play were the norm. It's a conscious decision but not one that's easily done, takes some time to let yourself be that free. By this I don't mean that I'm out there acting like a complete idiot, but I'm running around, kicking and/or throwing balls w/ them, suggesting ideas, etc. Basically leading them into involving themselves and having fun by playing.

This is what i would encourage from parents. 

Let coaches coach. When it's time to go home let the kid talk, express themselves and ask questions, a parent's opinion does NOT matter. For instance, say, "How did tonight go, what do you think, did you have fun?". Especially when they are below 12yrs of age.

1. DISMISS MISTAKES!! Kids already know when they screw up w/o the acknowledgment of a parent. Esp during competition, it's embarrassing enough w/o a parent that they are trying to please making it known that the parent does not approve. If it's brought up by the kid, ask what they could've done differently and go w/ it, but AVOID CRITICISM AT ALL COSTS. Simple to say, difficult to accomplish, but try. 
2. Be an active participant. PLAY w/ kids as if you were a kid. Energetic, creative, random, and w/o rules (guidelines-yes, rules-no). 
3. Live by example: Be active, eat w/ purpose, live w/ integrity, strive for excellence in everything you do. Kids pick up on this, and take it as though that is what THEY are expected to do.  
4. Learn as much as you can about yourself. Inner game work seems fluffy and dumb but we send and receive messages w/o need for acknowledgement. Evolution has programed our minds to work extremely well and taking care of insecurities, opening our minds, destressing, etc all lead to a happier, more confident life that will show up in children of parents that take steps to own their self .

Encouraging Psychology

To encourage looking towards your own psych in parenting and/or coaching I'm posting this as an example 

Most people end up dating some form of their parent. I date a version of my mom EVERY SINGLE TIME. I'm not a mama's boy either. If parents want their kid to date and end up w/ someone great, then parents need to show their spouse the kind of love they want their daughter or son to give or receive someday. 

Elliot Hulse talks about this, yeah he's weird. But "weird" is also just a difference from your "norms", want great kids, gotta look past what the normal parent does, just like anything else. 

Now, I'm not married, am far from perfect and have a string of bad relationships, meaning I need and continue to work on my inner self as well. 

My dad liked to do nice things for my mom, was abysmal when it came to accepting gifts but loves giving them and is generally not an observant person but terribly proud to be w/ her (as he should be, very seriously overshot his coverage). 

My mom has a temper, is headstrong much like me and loves to help people. 

Is it any wonder that I tend to fall for the tough, hard working, headstrong, and compassionate woman w/ a temper and deep vulnerability? Or that I am extremely observant, end up often making dinner or doing other little things that she'll never notice? No, b/c that's what my dad did or didn't do and how I learned to show love (even if I didn't realize it) and that's what my mom is, so that's what love seems like to me. 

Here's Elliot again to help reiterate my point in how important this really is to work on YOUR SELF. 

Get into your psychology
Books to buy and read include: 

Season of Life -Jeffrey Marx
I cannot speak of this book highly enough. It is a MUST READ for every parent and child entering the teenage years. Read and reread. MUST READ Season of Life -Jeffrey Marx!!

Blink -Malcolm Gladwell


The Inner Game of Tennis -Tim Gallwey


How to Develop Self-Confidence And Influence People By Public Speaking


How To Win Friends and Influence People


Crucial Conversations Tools for Talking When Stakes Are High, Second Edition


Season of Life -Jeffrey Marx
It's on here 2x's to reiterate the importance of reading this book. 

My Parents 
I was lucky that I had two parents that expected a high level of performance in everything we did, and they expect this from themselves as well. My mom is a juggernaut (get out of her way when shits gotta get done, immediately) and my dad is a thinker (everything must be perfect and if it's not, he's gonna do it himself, and it'll take forever). Between two extremes something panned out, hopefully.  

My Sports

My best sports happen to be ones that they could NOT relate to. You may wonder why, and it's probably b/c my parents couldn't give me advice, sympathize or even enjoy watching me participate/compete (at least at first, I really wasn't good at all). These sports were all mine, and what I did in that sport was of my doing. I'm a ridiculous maverick that has huge issues w/ authority w/ a very headstrong approach (definitely to a fault) and hold myself to a ridiculous expectations (to a fault). 

I still think basketball is a pathetic sport that teaches bad movement patterns and lazy habits. Golf is recreation (even if it is great recreation, it's still and adult sport). Baseball is best w/ a positive supporting cast (but it's an incredible game). Track is only fun if you win. 

But the lessons in football and wrestling cannot be matched. These two sports, and I'd have to say ESPECIALLY WRESTLING are the tops for character building and life lessons. 

In the end it's all about the small stuff


"The journey is better than the inn" Cervantes


Conclusion

Give kids what they are ready for, and until at least 10-12yrs, it's almost exclusively fun. The other lessons come w/ time. Until then it is our responsibility to own our inner strength and become the best possible parent, coach, uncle, or person that we can possibly be. 

Make Your Green Light Strong

Health and Aesthetically inclined idiot: 

"Yeah, Just get some liposuction, botox, plastic surgery and starve yourself. It's way easier, and you'll look great."






Performance inclined Athlete and Coach idiot: 

"Yeah, talk a big game, show up but don't put up, and make fun of losers all day. It's way easier, you'll still get a tshirt and some pats on the back."







Integrity, focused hard work, and a belief in a dream that is stronger than anyone elses' doubt go as far as you are willing.  





Build your GREEN LIGHT. Will changes everything.

Introverts Mistaken for Assholes...No, They Just Enjoy Alone Time

At the gym it's hard to imagine me as an introvert (so I've been told). I call it socially awkward but in reality the madness (training) comes from my time alone, in study or deep thought. This time is extremely precious to me, and it's often the difference between a good/bad/mad/sad/happy/fun/productive/worthwhile day.

This is hard to understand, esp for extroverts. But realize the benefits of this time and take advantage of it. Lonely is not a negative, it's a false feeling that you "need" someone else (for comfort, validation, or a sense of belonging). Relationships of all kinds become greater when others presence are welcomed, wanted and enjoyed rather than "needed". 



Her book "Quiet" is my next read and I'm excited to dig into it.



For all other introverts and extroverts, keep going on your path to being the best that you can be for your cause. Aim for excellence.

Nightly Beer Healthier than Daily Jog

There is something about stating your opinion on Facebook. It’s been really great for content.

Fwd of friends email from a friend who read the article:

Okay, here's what my friend Nicki said back (she and I have been keeping each other accountable in getting more fit) and she also the Beach Body stuff and Shakeology protein shakes etc. She may come off a bit brash (you probably will care less cause you do too). She's also a huge fan of beer and does a lot in the back country, ie. skiing, climbing, biking, snowshoeing, kayaking etc. as well as half marathons and sprint triathlons. She's pretty fit but doesn't eat the best. Anyhow, here's what her initial thoughts were:

I wasn't able to see the pictures and a lot of it came over as gibberish...but my gut reaction is WTF? that doesn't make any sense. I'm curious what he has to say. is he a physical therapist? or a personal trainer (both PT). I ask because a therapist is very much more educated...and people can become trainers pretty quickly without the nutritional education to back it up. I'm not saying he doesn't know what he's talking about...but it's just not logical. a 40 minute cardio workout is WORSE than 110 empty calories? maybe for someone with bad knees...that argument can be made that running specifically isn't good, but I look at running as a type of cardio - you can run, bike, elliptical, Brazilian Butt Lift, Insanity....plenty of options and logically WAY better than a (tasty) cold beverage.

true weight loss rules have been the same since the dawn of time - burn more calories than you bring in. period

She has the last line down perfectly. It’s not ACTUALLY that simple when it comes to FAT loss, but it’ll work for WEIGHT loss.

To be honest, I may have just fallen in love w/ this girl (platonic). This kind of brash honesty is fantastic, and I’m thankful for the challenge. In my opinion challenging this type of thing is of extreme importance.

Education and Title

I'm not a physical therapist, but I have yet to meet one any more educated than I (that's also iowa city so it's limited, but so far I beat the ones I’ve sat in w/, on their own turf....not arrogance, it's preparation, or their lack of it), especially in regards to nutrition of which there isn't in physical therapy school. Med school only has a couple weeks, and even then it's more about depletion of nutrients than actual food. (anything they've learned has been w/ their own efforts)

I'm NOT a "personal trainer" either. Calling me a personal trainer would be worse than calling a massage therapist a masseuse. It's dubious at best. I'm a coach and in the end the letters behind my name have no affect on how I help people (until it’s outside of my scope and then it’s a team effort). Just so happens that I spend a good amount of time w/ my head in a book.

Conventional Cardio

Cardio is so vastly misunderstood that we're crippling kids in college, b/c something has to be taught but we know much of textbooks’ content is false/incomplete. Things are just changing too fast. Authors are already disagreeing w/ their content by the time a book gets to print.

She is right about the bad knees. H/e it goes much further than that. In a mile a human will take around 1,500 strides. That's equivalent to doing 750 hops on your left, and then your right leg. Each time your foot strikes the ground it absorbs 2-6x bodyweight. That's a ton of stress going on. Most coaches will give the easy answer that 20 contacts is a safe number for plyometrics, and we’re doing 750/leg? Magnitude makes a difference and there’s nothing magical about the #20, but 750? Na, not when we're talking 3,4,5 miles/day.

To take an excerpt from the upcoming article:

Conventional, long distance, steady state heart rate, “cardio”

o   It trains your body to rely on energy stores that are bound to deplete well before the end of extremely long distance runs like a marathon (“the wall”)

o   It will leave the body mangled and beaten (literally) with or without close to perfect body maintenance (strength, breathing patterns, posture, mobility, soft tissue quality, etc.).

o   The enormous suppression of the immune system is extremely unhealthy and typically results in getting sick the week or two after a long race or during training.

o   Aside from that, if it were really as simple as walking out your door and jogging down the sidewalk, why would you ever need someone like me? (Anyone that knows me would understand that I could never make it as a cheerleader that keeps people accountable)

o   Most people will end up taking around 1,500 strides running a mile. Each foot strike results in absorbing the force of 2-6x the weight of the body. That’s 750 foots strikes/foot multiplied by 2-6x bodyweight, and that’s only 1mile. And you’re going to run 2-6mi/day??? It’s not a good idea.

o   Further multiple that by 26.2 and that’s a marathon. This is a lot of stress. (this is w/o considering imbalances, asymmetries, weaknesses, bad technique, etc)

Idk who made this but they did a great job.

Glucagon and HGH are of extreme importance to the fat loss, muscle, recovery and performance game.

Cortisol is a stress hormone that puts more fat around the midsection.

Insulin pulls sugar out of the blood to be converted and stored as fat.

Leptin is the appetite hormone.

We could go further w/ the thyroid but I’ll leave that one alone. 


Simply put, we shouldn't be jogging to get into shape. But getting into shape in order to run is a different deal. 

Interval Training (repeat sprints)

We burn more calories in much less time, w/ less stress, promote the shapely figure that most people are going for, keep muscle, promote strength, and have better functioning endocrine systems (as far as fat loss and performance are concerned) by doing short intense bouts of exercise followed by short rest times. 

Really wish I could give the creator of this credit.

We get more in less time w/ less of the negatives. 

As far as performance goes, this keeps us healthy but also makes us more fit to the task.

Fitness=ability to perform a task. 

Being able to run a 4:40 mile means that person is very fit to run a mile.

Health=body functions work well

Being able to run a 4:40 mile isn’t healthy when there’s a tumor inside the body. Extreme example, but low HGH isn’t nor is it rare.

Better health and better fitness simultaneously, in less time. 

Doing repeat sprints teaches our body which fuel to burn much better than long distance cardio. It seem counter intuitive, but in 10yrs no one will be doing long steady state cardio for distance events just like no one is using it now for sprinting events (everyone thought Charlie Francis was crazy when he said that in the early 80’s. Steroids or not there’s plenty of guys on the gas that can’t touch what Ben Johnson did, and Charlie Francis gave more to sprinting than anyone in history). 

The guys/girls breaking Olympic records aren't running these ridiculously high volumes they are focusing on speed. Not the other way around (how else could that guy run a 3:43 mile). Sprinters and endurance athletes are staying well below their race distance for speed training, and for conditioning.

Their heels aren't even touching the ground. It's a sprint. 

I encourage an experiment:

Time a mile this week, weigh in, write both down, don’t change anything nutrition and see the differences w/ the retest after four weeks.

Do this for a month and retime at the end. 

Week 1,2,3,4: 

M: lift 

T: 100yd repeats at 90% of full speed x8 w/ 60s rest

W: lift

R: 400yd repeats as fast as possible x4 w/ 90s rest

F: lift

Saturday: Tempo run 40yard repeats x8 at 70% full speed w/ 45s rest

Sunday: Eat w/e you want, literally.

Don’t jog at all. If you have to, go on a walk.

What about beer?

Almost forgot to mention the value of the beer.

Most of us can attest to the relaxing qualities of sitting down w/ a good beer at the end of the day, and in my opinion this relaxation/clearing the mind time is extremely undervalued. Some beer is actually alkaline, and has other potential health benefits (until it's over consumed), I'd hardly call it an "empty calorie". 

Not my opinion:

Conventional cardio is extremely inferior to intervals like repeat sprints. There is no argument. 

Back to my opinion:

The one good thing I can see out of conventional cardio (even for endurance training) is that people are getting "some" type of activity (even if it's borderline unhealthy in multiple ways), helping them RELAX, clear their head and have some piece of mind. 

So I encourage finding something other than a daily 'jog' to clear the mind and relax (obviously that does NOT include over consumption of alcohol). 


1 Beer, NOT 6

This is unnecessary 

In Conclusion

The simple truth is that running long distances has little affect on fat loss (after initial phase if just getting into the game), especially long term, and has huge detrimental affects on the body’s joints and chemical functions. This is the same for an Olympian as it is a couch potato.

Where as interval training such as shown above has overwhelming positive affects on aesthetics, function and in much less time. It’s really a no brainer. It’s just much more painful while doing it. You need a masochistic side.

Maybe a beer can wash that masochism down after a tough bout w/ a hill, but alcohol is NOT meant to be abused. Drinking to drink is for losers that aren’t comfortable/confident/secure enough to be themselves. You are better than this.

As a finishing short side note:

In NO way is Insanity, P90x, the Brazilian Butt Lift, or any of that other stuff “good”. If anything, all of those show the durability of the human body, people's ability to be naive, and their capacity to live w/ pain of which I do NOT understand.

This is the most sacred thing on earth.

You get one body take care of it.