The Best Sports to Play For Getting Sixpack Abs March 31, 2009
Posted by jamieatlas in fitness, running, swimming, weight loss.Tags: abs, dancing, fitness, lean, pole vault, six pack, sixpack, sports, sprinting, swimming, volleyball, washboard, weight loss
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Ever wondered why some sports build amazingly lean hardbodies with sixpack abs while others tend to be less ’spectator sports’ than sports you watch for the love of the game?
Soccer builds strong legs and strong abs
The secret lies in the movement patterns and the physiological adaptations that lie in each sport.
Here’s a few common components you can often find in the more abdominally demanding sports:
Upper body movements integrated with lower body movements
The core must activate for the upper body to talk to the lower body, right? Think a powerful forehand on the run or a swimmers kick coordinated with a long freestyle stroke
Repetitive movement patterns done in a powerful manner
Swimmers, volleyball spikers, sprinters, tennis players – all need amazing power to perform (and do hundreds of ‘core activations’ every time they train)
Lets break it down with a quick analysis of athletes that typically have great abs:
Volleyball:
ok Gabby - you can keep the volleyball... yes yes.. it's your ball.
Gabrielle Reece and assorted beach volleyball players have been on the radar for a long time – think about how a volleyball spike might work your abs…
Nothing quite says 'sixpack' like a hearty celebration
Sprinters
Just more proof that Australians are the sexiest race on the planet:
With abs like these who needs to worry about fashionable sunglasses!
Swimmers
Michael Phelps once said ‘I’ve never lifted a single weight in my life’. How does he do it? The answer lies in the abdominal control that comes from coordinating the legs and arms together to achieve the ski-doo like power he has through the water.
Michael Phelps abs quickly released a statement making it clear they had no affiliation with nor did they endorse the actions of Michael Phelps' lungs
Dancers
Now THIS is spirit fingers!
Yes, Dancers have great abs. But it’s not because they don’t eat (well, it might be, but dancing is also an excellent ab workout that happens without any of that lying on the ground nastiness).
I don’t normally include Pole Vaulters in this list when I talk about abs, but this video of Yelena Isinbayeva is just too well done to pass over – check out her abs at 1:04, but more importantly, admire the artful way this video has been put together. The animal kingdom is closer to us than we think!
So there you have it. The best sports for sixpacks – of course, the endless hours of training required to master each of these may lend themselves to burning exhorbitant amounts of calories thus uncovering the layers of muscle beneath – yet another way to burn calories while not being chained to a cardio machine 
So get out there and start building that six pack – who knows, you actually might actually make friends and enjoy yourself along the way!
Yours in health,
Jamie Atlas
My amazing personal training client telemark skiing at ludicrous speeds March 11, 2009
Posted by jamieatlas in fitness, personal training, skiing.Tags: jackson hole, karyn, karyn brown, wyoming
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I am always proud of the efforts and dedication my personal training clients show in the fitness studio I work out of. The video below of my personal training client telemark skiing is something I can take little to no credit at all for – I just threw out the exercises – she was the one who had to do them (poor tortured clients that I have). But it means a lot to me because it is the very embodiment of why I personal train in the first place…
One of the things that I always try to focus on is helping my clients get better at the things they love to do – not just increase the number of reps or weight plates they are lifting.
I alway always get great satisfaction when I hear stories or get pictures of these adventurous clients doing these outdoorsy (or indoorsy) things. It reminds me (and them) of how great life truly can be when you are operating at a higher level of health and wellness.
See this video below to see my client Karyn telemark skiing while being chased by a ski helmet with a camera attached to it. I was waiting for the ski patrol to stop her but I guess she was going too fast for even them!
Thanks for being awesome, Karyn! Kudos to you and all the Ski Conditioning bunnies that showed up all those ridiculously early mornings and put up with my ridiculously twisted sense of humor.
What a great season. Who knows what the future holds……. ladies 
Your voice: What do personal trainers need to know/change? March 11, 2009
Posted by jamieatlas in fitness, personal trainer, personal training.Tags: ace, certification, nasm, nsca, personal trainers, personal training
11 comments
I am nervous that I am about to mess up the world of personal training.
Just like Michael, I too was thinking about you when I decided to write this post
Why, you ask? I am about to fly out of town to help shoot some video for an amazing new certification that is going to take the personal training certification world by storm. Part of my job is to make sure that this certification is giving personal trainers the education and training they need.
I am pretty sure i have it nailed, but the more I think about it the more I am starting to doubt myself… I mean, what if I guide this certification towards chalk when the world is screaming for cheese?! (well, not that people would scream for cheese – especially if they were lactose intolerant… but I digress).
Personal trainers are like doctors and starbucks baristas, they think they know everything and are addicted to coffee. No wait, thats not right… I mean there are good ones and bad ones – and when you get a good one, you know it.
We all have stories we could tell about things we have experienced or seen in the gym. My worry is that I am too close to the personal training industry. I mean, I train trainers, I talk to trainers, I am a trainer – I have 15 years of seeing what works and what doesn’t, of seeing clients succeed and not succeed.
So I need perspective as to what the industry really needs to know. I need your opinion to help me know what you need.
I could give plenty of theories, but now is your chance to chime in with your own two cents (or just one if things are tight right now).
Want to share some of your experiences with/expectations of personal trainers? Now is your chance!
Here are a few questions for you – answer one or all of them in the comments box:
Disclaimer Alert: If you are a personal trainer make sure you mention that in your comment so we know who is ‘inside the box’ and who is not.
Question 1:
What was the most positive experience you had with a personal trainer and why?
Question 2:
What are the top two things every personal trainer should know and why?
Question 3:
What holds personal trainers back from being seen as caring knowledgeable professionals as opposed to mean bootcamp sargeants? – and don’t say ‘Jamie Atlas’
Thanks for your thoughts! Looking forward to the results!
How Dara Torres must Train to Swim and Win at the Next Olympics March 8, 2009
Posted by jamieatlas in dara torres, fitness, swimming, triathlon.Tags: dara torres, dara torres workout, fitness, swim, swimming, training
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Dara Torres is able to swim at an amazing level for her age.
But she is missing a key component in her training. More specifically, her non swim training methods. If she is to swim and win at the next olympics, she must take her non swim training to the next level.
Dara Torres - looking lean and mean
I don’t believe that she takes drugs – well, not more than anyone else
This story by AP talks about her easy victory at the university of texas:
This link http://www.google.com/hostednews/ap/article/ALeqM5g4CLuBQWoCzULHxmJkoosGb0FyLQD96O8A3G0
She may have won that easily, but she does complain of her knee in the article.
Her stretching routine is extremely thorough, but it ignores a key factor in how the body is built and how she swims.
Watch this video and see if you can spot where the gap is in this stretching modality that she uses as a key part of her training:
this one is also very interesting:
Now, dont think for a second that she actually follows the above regiment to be a world record swimmer. These videos have been watered down so as not to pop the shoulders out of the sockets of scrawny mortals such as you and I. But the same principles apply.
But unconventional training method notwithstanding, she must embrace something different in the way she trains if she is to achieve full body control and tap into the even greater potential she has.
To win in London 2012, Dara Torres must swim her heart out. But she must also start stretching her body the way she uses it to swim.
In rotation.
If you look at the swimmers body, there is a subtle yet significant rotation in the hips as the legs kick. In the water, this kick done a few thousand times adds a considerable amount of torque on the human body (especially the knee).
If there is an anticipation of pain (no matter what the issue might be) the body has trouble using that joint to its peak potential simply by subconscious deactivation of the muscle and joint.
Dara Torres stretches… a whole bunch.. (like, five times a day!) from front to back. But she does not stretch a bunch in side to side or in rotation. At least not in her hip – knee – foot complex.
To make matters worse, if she fails to train her hip to be flexible in rotation then as the hip rotates in the water her knee must take the brunt of the torsional load (eg if her hip needs to twist then the next link down has to do the work for it – the knee – which can sometimes hurt when it twists like a pretzel).
The foot also is doing some fancy twisting as it goes through the water – the knee has to be able to react with this as well.
As you can see, the knee is getting the blame for what may well be a hip and/or foot that has been stretched in the front/back plane, but not at all in the rotational plane!
As for the rest of us, when you stretch, make sure you give some time to rotational movements and stretches in the rotational plane of of movement – the results just might astonish you.
Yours in health,
Jamie Atlas
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Treadmill Running vs Outdoor Running – Which is Better? The Debate Continues March 7, 2009
Posted by jamieatlas in Health, fitness, running, weight loss.Tags: fitness, Health, running, running on treadmill, treadmill, weight loss, workout, workout at home
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Running on a treadmill promotes muscle imbalances and hurts your ability to run in the real world.
I should probably lead off by explaining that I don’t particularly hate treadmills. I do however believe that the humble treadmill is probably one of the most misunderstood pieces of equipment in the gym today.
It is of course, hands down the most popular piece of gym or home equipment known to mankind.
However, successful as the treadmill might be at helping people exercise and catch up on Oprah or Ellen at the same time, it is not without its faults.
Used properly, the treadmill can be great way to burn fat and even works well for a getting the blood flowing before a workout. With it we can exercise any time of day, in any weather.
Thanks also to this running technology we can take our workout indoors where our own HD surround sound media center ensures maximal distraction from the actual physical pain and distress of doing the task at hand. But don’t think that you are getting the same workout as if you were running outside…
Running on a treadmill is not the same as running outside or on a track
In fact, it’s not even close.
This picture and blog is brought to you by the letter ‘O’.
I think of treadmill running and running the same way dairy farmers compare cows milk to soy milk (I like soy milk, really I do – but it isn’t really milk, is it? But to be fair to the soy farmers, I might not be so keen to put it on my cereal if it was called ‘crushed soybean residue’ now, would I?)
Running on a treadmill actually develops imbalances in your running style and muscular development, which will lead to improper form and increased risk of injury.
Here’s why:
If you would, think briefly as to how the belt beneath your feet works.
If you place a foot on a moving treadmill it gets thrown back along the line in which the treadmill is moving – the treadmill is moving your foot back, not the foot moving itself back…
I will resist the urge to place a video here of people falling off their treadmills (although it was extremely tempting).
As you walk/run on a treadmill, the main difference your body experiences is related to the moving belt beneath you feet.
A treadmill moves you in a different way than regular running
Real world running
As you run in the real world, you are using a series of muscles combined with your momentum to create forward motion.
The crux of that last statement is ‘create forward motion’ – more specifically, your hamstrings and glutes pull back to drive your body forward relative to your planted foot in stride phase.
Whoah – I think I just accidentally channeled my college kinesiology textbook. Let me put that in terms my more-often-used primal brain can understand.
You use the back of your legs to help drive your body forward as you run. You propel from the back of the legs to keep yourself moving.
Non-Real world running
If I am on a treadmill, I no longer NEED to pull my body forward with the back of my legs. My left foot lands, the treadmill drags it behind me and I land the right foot before the left gets dragged back too far. I am essentially lifting the back foot forward then cushioning the impact with my knees without needing to pull the leg back (since the machine does that for me).
To simplify in a different way, we can break the lower body down into three major phases of a running movement:
- The impact on the foot on the ground
- The swing through of the back leg to the front
- The pulling back of the planted leg to drive the body forward and into the next stride
Here it is again with the major muscle groups being used for each phase:
- The impact (Quadriceps and Calves)
- The swing through (abs and hip flexor)
- The pulling back (hamstrings and butt muscles)
Starting to understand my sick and twisted mind? If you are with me so far (and kudos to you if you have managed to read this far down the post without falling into a state of catatonia) then you now understand why I believe this to be the truth:
When you run on the treadmill, the treadmill robs you of #3 (the pullback phase)
Where this really becomes a problem is when have been running on the treadmill for a while then decide on a nice day to go for a 5K jog outdoors instead… The result is a run that puts your joints and muscles into an exercise they have not been truly prepared to do.
Be creative with your cardio
So mix it up, people – or at least add some more hamstring work to your exercise routine. I am of course referring to the exercise routine that you say you are going to do but always end up running again on leg day because you don’t really know what to do and those sweaty jock dudes are always hogging those machines anyway.
No more excuses. Go work those hamstrings and butt muscles to balance out your overdeveloped quads and hip flexors! Need help with ideas? Get yourself a free introductory session with a personal trainer (or if you are really desperate, ask me).
Or just go running outside as much as you run inside. Hows that for a happy compromise?
Yours in health,
Jamie Atlas
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You Are Not One Size Fits All. Why You Need an Individual Weight Loss Plan: March 5, 2009
Posted by jamieatlas in Health, fitness, personal training, weight loss.Tags: fat loss, fatloss, fitness, skinny, thinner, weight loss, weightloss
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Ever wondered why some people can lose weight easily but for others it seems near impossible?
Is it just coincidence that lean people seem to stay lean?
Ever wondered why two people can go on the same diet but not get the same results?
Our own individual chemistry plays a part in how much body fat we will likely lose when on a diet/workout regime.
The major factor in how much our body will lose is determined by how overloaded our body is already. Rather than try to explain the intricate details of your physiology, lets talk about what we all know about the end result of being overloaded.
If you are overloaded at work and your cubicle neighbor asks if they can palm a small project off to you, your reaction is likely to be different than if you have an easy load.
Once your body has been overcome by whatever stress/dietary habits/sleep patterns/hormone variations/internal allergic reactions the path to weight gain has been laid down and there is a downward slide about to happen.
If you speak to anyone that took medication or hormone supplementation they will tell you they changed nothing in their diet and suddenly started gaining weight. Why? Because although their calorie intake was the same, the way their body was able to process what was going in was the differentiating factor.
Its not what goes into your mouth, its how your body is processing that energy that makes the difference.
For the next two weeks, notice the following an hour after each meal:
Are you still hungry?
How bloated do you feel?
Do you have energy or do you feel sluggish?
All of the above may be signs of a metabolism that has slowed according to your diet. How to change it? The top three culprits are usually the following:
Sugar
Wheat
Milk and milk products
Don’t ask me why – I can just promise you that if you were to eat the same calories but cut out those products you would lose weight and feel like you had more energy.
So track how you feel and if you find yourself feeling sluggish, still hungry and low on energy, note what you ate and try something different tomorrow.
Remember that your body is your own – your chemistry and how you process food is unique to anyone else. Track how you feel after your meals and refine your meals to give you a better energy boost. Keep track of these!
As you lose weight your body will respond differently to different foods by virtue of your own chemistry changing.
Why did nobody tell you this? Because they think you wont pay attention to a message that is more complicated than ‘calories in / calories out’. I however am going to give you more credit than that – so don’t make me look bad, ok?
Got a question? Post a comment at the bottom and I will gladly help in any way I can.
Yours in health,
Jamie Atlas
Lose 36.5 Pounds in a Year by Changing this One Habit at the Office March 5, 2009
Posted by jamieatlas in Health, fitness, personal training, weight loss.Tags: fatloss, fitness, office, pounds, stress, weight loss, weightloss
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I really don’t like it when someone says ‘lose 50 pounds in 50 days’ or other ridiculous claims. But I have to mention this research I recently came across.
Sometimes we look at something and look at it with a doubtful eye. When I first came across this research I at first was doubtful, but then the more I thought about it, the more I realized that the results this research shows reflect our daily habits – and what could be more powerful than that?
Recent research showed that lean people stand and walk more during the day than heavier people. If you do the calculation, over the course of a year this difference in daily activity can make up to a 36.5 pound difference!
Our habits create our lives.
We are all creatures of habit. We watch the same television shows, eat the same meals, take the same route to get to work and argue/chat about the same things with our friends when we get together at the same restaurants where we order the same meals and say the same things when it comes time to decide whether to have dessert or not.
We all know that once a habit is established, it becomes a challenge to break.
I am always encouraging my clients to form new habits and begin new patterns of daily behavior in their everyday lives – but we don’t always listen.
Even though they know by drinking more water they can improve their health and get closer to their health and fitness goals I still have clients that after years of training confess every session that they are ‘not getting enough’.
It would seem that the law of human nature demands that when a option of change is presented to us, somewhere inside we make a calculation as to the possible benefits of that change in habit and measure that against the inconvenience of remembering a water bottle or taking the extra time out of the day to drink/pee/complain about how much you are peeing.
So in my quest to help all of us achieve optimal health with minimal change, here is the latest suggestion:
Get up, stand up.
Walk around.
Heres why:
In a research review by Kravitz, he found that in a study of non-exercisers – half of which were considered ‘lean’ (L), the other half ‘mildly obese’ (MO) the following was found:
On average, the ‘L’ group stoop upright for 153 minutes longer than the ‘MO’ group.
Sleep times (suprisingly) were not different between the two groups. The lean subjects had significantly more total body ambulatory movement, which consisted of standing and walking.
the extra movement by group L would average at 352 ± 65 calories per day,
There are 3500 calories in a pound of fat.
If you weighed more, then you would burn even more calories because you would have more weight to move around.
This would be equivalent to 36.5 lbs in one year.
Of course things like technology, transportation, computer-based worksites, portion sizes and calories in restaurant meals, low-cost fast food availability all play a large factor in what gets us there.
So get moving!
References:James A. Levine, Lorraine M. Lanningham-Foster, Shelly K. McCrady, Alisa C. Krizan, Leslie R. Olson, Paul H. Kane, Michael D. Jensen, Matthew M. Clark. “Interindividual Variation in Posture Allocation: Possible Role in Human Obesity”. Science 28 January 2005: Vol. 307. no. 5709, pp. 584 – 586. 20 Mar. 2007.
The missing aspect in your flexibility and yoga class March 5, 2009
Posted by jamieatlas in Health, fitness, golf, weight loss.Tags: fascia, fitness, flexibility, Health, pilates, weight loss, yoga
6 comments
Gumby - ain't no Fascia gonna hold him down!
How do you move? Is it smoothly, or tightly? Is it gracefully, or as if one of your wheels needs to be rotated?
Just as with your car, you may not know that you are due for a ‘full-body-wheel-alignment’.
The truth is, your body is not held back by muscles, tendons, bones or joints. It is something much more simple.
It has something to do with optimal results coming when our muscles are lengthened in the way we are naturally designed to move.
There is a factor that is often overlooked that overcomes any muscular ability. An excellent example of this factor can be clearly seen in the full body motion that is the golf swing. This factor simply must work in sync to allow a full swing to operate smoothly and without flaw. If this factor is not working smoothly and through a full range of motion, the swing becomes an erratic and unpredictable outcome.
The factor that determines the predictability of a golf swing (and any other movement) is your fascia.
Fascia envelops every muscle to connect the entire body together
If you have not heard about the concept of fascia before, imagine it to be a covering that wraps your muscles much like sausage casing. The important thing to note is that this fascia covering wraps the entire body, connecting every muscle… to every muscle. Fascia can vary in toughness and thickness through the body, but the important point to note is that there are certain chains that work together to help achieve daily movements and (yes, you saw it coming) the golf swing.
if we fail to address the Fascia as part of our training for golf, we fail to address the true function of the body.
In some places the fascia is thinner than nylon pantyhose, but in other places, such as the Iliotibial band on the outside of the leg, it can be much thicker. Fascia is extremely strong.
Let me explain briefly but without fancy words so I don’t lose myself here. Remember the old song ‘the hip bones connected to the knee bone… The knee bones connected to the, thigh bone’. Well, it seems the 60’s crooners must have been part time cadaver specialists because they were right on. The fascia wraps around the muscles in our thighs and stretch, shorten and react according to their neighbors and other muscles connected to their path.
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How does your fascia work? There are a few different ways to find out:
1. Become a kinesiologist (about 7 years of schooling, if you have the time)
2. Go see an experienced Rolfer or bodyworker (this can be a religious experience for some depending on how tight your fascia already is)
3. Do some research online (maybe that’s how you found this article – smart cookie!)
Have you ever had someone work on your fascia before? Was it painful? Did it leave you bruised and battered but flexible like Gumby?
Yours in health,
Jamie Atlas
Top three all time blog posts:
the key component missed by 90% of flexibility classes
which is best: treadmill, bike or elliptical?
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Triathlon Related Injury and Overtraining Can Be Avoided: Triathlete Advice March 4, 2009
Posted by jamieatlas in Health, fitness, running, triathlon, weight loss.Tags: cycling, fitness, run, running, swim, swimming, triathlete, triathletes, triathlons
8 comments
Most triathletes drive themselves into the ground trying to ‘get in their hours’.
Some triathletes are wildly successful with a minimal amount of training.
A majority of triathletes integrate a gym workout into their training without any real understanding of how to workout for triathlete shape.
Most triathletes believe that if they want better results, they need to put more hours into the pool/track/spin class with the instructor that wears the tight bike shorts.
Here is the normal training program 90% of triathletes seem to love:
Swim.
Bike.
Run.
Repeat in a variety of order and progression until you have forgotten where you live and the names of your children.
If you are about to start training for a triathlon, have been training for one or have a friend that does triathlons, know this.
As in most things in life, at a certain point your repetitive training cycle will reach a ‘point of diminishing returns’.
By doing the same three movements repetitively you pull your body into a series of tightnesses and muscle imbalances you
A list of common injuries sustained by triathletes:
Chondromalacia Patella (runners knee)
Achilles tendonitis
Thoracic tightness
Swimmers shoulder
What can be done? Here are the top three things you can do:
check your gear
Having the correct gear that is correctly alighned to you is very important. If you can afford it get your bike tuned and your shoes checked (most upper end shoe stores nowadays will check video as you run on a treadmill – it isnt an exact science, but its better than guesswork).
recover hard
Just as you work hard, make sure you recover hard as well. Massage, hot baths, footrubs, all those things that tough athletes aren’t supposed to do but things that your body needs to stay performing at a high level – you are in this for the long run, right? Or would you rather be an elite triathlete for 2 years and have a career ending injury then? Your call.
get specialized advice
Personal trainers are many and varied in their training – find a few that are able to speak ‘tri’ and see what you come up with. If you have someone that knows what they are doing, a few sessions later you will understand your body much better than you could ever imagine.
So mix up your training – go see a personal trainer to get ideas on how to ‘open’ your body up. Get a massage, for goodness sake! Triathletes in general spend ludicrous amounts of money on their equipment and leave their body to fend for itself. Just as you wouldnt pay thousands for a nice car and put a beat up engine in it, you hurt your performance by buying a great bike and gear only to neglect the actual driving force that puts up the real effort, your body.
Yours in health,
Jamie Atlas
Your Off-Road Fitness Training is Ruining your Running: Here’s Why March 4, 2009
Posted by jamieatlas in Health, fitness, running.Tags: fitness, marathon, off-road, running, training, workout program
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Is your training making your body better at going front to back when you should be going left-right?
The latest nike free outfits for runners - super light and high breathability. Not much support though, if you know what I mean
The action of running involved acceleration, power, strength and control in multiple dimensions at multiple times – to fail to train for this is the fail to train for running.
The 3-D movements we live in can be categorized roughly in the following:
FRONT-BACK (think pushing a door open)
SIDE-SIDE (leaning to the side to see around the big guy in front of you at the concert)
ROTATION (turning to check yourself out in the mirror to see how your butt looks – you know you do it)
If you were to guess what plane is dominated by the running action, you might say the rotational – and you would be right. We also require the side-side plane to work well for us (think about your weight shift in your body as you stride – without that control you would find yourself off the path very quickly) and lastly, the front-back plane to work to make sure we dont fall forward or backward as we run.
If we all agree on the above statement, then the following planes (in order of importance) are most relevant:
- rotation
- side-side
- front-back
If we stop to think about the machines in the gym and the classic exercises we do, something becomes apparent. Here is that same list of exercises again this time with a plane analysis.
- bicep curl (front-back)
- tricep pressdown (front-back)
- squat (front-back)
- bench press (front-back)
- inside grip lat pulldown (front-back)
- ab crunch (front-back)
- front shoulder raise (front-back)
Hulk MAD! Hulk Pull Down!
Ask yourself the following question:
Do ANY of these machines/exercises require me to move in a rotational plane?
Do ANY of these machines/exercises require me to move in a side-side plane?
Do we all agree that the least important plane for running is the front-back plane? Why is it that the majority of machines and exercises are designed to move us in the front-back plane? It is for a simple reason:
Your average gym machine exercise gives you the same workout exercises that bodybuilders have been doing for the past 30 years!
Do you see many bodybuilders on the running track? Me neither. Their bodies have been taught to look good,but not necessarily to move well.
So, if you want to be the big guy in the gym and the slow guy on the track… then by all means continue to pound away at the reps. But if you have ever stood next to a 14 year old boy or girl and watched then run smoothly and with perfect form as they cruise past you, know this:
It is as important to HAVE the strength as much as it is to have the strength IN THE RIGHT PLACES.
So what can you do?
There are many important resources out there that you can reach for. I might advise one of three approaches:
- Get a personal trainer to offer to show you some side-side or rotation exercises
- Integrate one leg and one arm exercises into your workout (you land on one leg at a time, right?)
- Focus on reps that are powerful, not slow and controlled – running is not a slow and controlled movement and (once you have correct technique), neither should you be.
Yours in health,
Jamie Atlas
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