Good Hours by Robert Frost Red for LibriVox.org by Chuck Charlson I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes and snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound I went till there were no cottages found. I toined and repented, but coming back I saw no window, but there was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation, by your leave at ten o'clock of a winter eve. And upon this recording is in a public domain. Good Hours by Robert Frost Red for LibriVox.org by Alan Davis Drake I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes and snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation, by your leave at ten o'clock of a winter eve. And of poem this recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by Andy Monroe I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation, by your leave at ten o'clock of a winter eve. End of poem this recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by Ankeela I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I had no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation, by your leave at ten o'clock of a winter eve. End of poem this recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by Anna Simon I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation, by your leave at ten o'clock of a winter eve. End of poem this recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by Brian Lee Rosso September 12, 2007 I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented. Just coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation, by your leave at ten o'clock of a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by Caliban I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented. Coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation, by your leave at ten o'clock of a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by Clarica I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation, by your leave at ten o'clock of a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by Cricket I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation, by your leave at ten o'clock of a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by DailyBab I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back. I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation, by your leave at ten o'clock of a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by Daniel O'Brien I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back. I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation, by your leave at ten o'clock of a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by David Barnes I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back. I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation, by your leave at ten o'clock of a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by David Best I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back. I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock of a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by Esther I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock of a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by Anst Schnell Recorded in Aberdeen, Scotland on the 10th of September 2007. I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by Eswa I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by John Gonzales www.jongon.com I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented. Coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by Gemma Blythe I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented. But coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by J.C. Guant Montreal, September 2007 I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented. But coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by J.C. Gladwin, Somerset, England I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented. But coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org by J.C. Gladwin, Somerset, England Hemingway, South Carolina I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented. But coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Red for LibriVox.org On Monday, September 10th, 2007, in Monticello, Minnesota by Jennifer Rowan www.jrownitz.blogspot.com I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned, and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Read for LibriVox.org by J. M. Smallhair I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned, and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Read for LibriVox.org by Kristen Hughes I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Read for LibriVox.org by Leanne Howlett I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Read for LibriVox.org by ML Cohen MojoMove411.com, Cleveland, Ohio, September 2007 I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had the glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Read for LibriVox.org by ML. I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like a profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Read for LibriVox.org by ML. I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like a profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Read for LibriVox.org by ML. I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like a profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Read for LibriVox.org by Paul Santagata. I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like a profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Read for LibriVox.org by Rob Sigum Paglia. September 2007, Norwalk, Connecticut. www.robertpaglia.com I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like a profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Read for LibriVox.org by Robert Scott MojoMove411.com September 9, 2007 I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like a profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Read for LibriVox.org by Isabella Denton I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like a profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Read for LibriVox.org by Stevie I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like a profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Read for LibriVox.org by Sean McGahey ducktapeguy.net I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like a profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Read for LibriVox.org by Sean McGahey I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. For more information or to volunteer, please visit LibriVox.org. Good Hours by Robert Frost Read for LibriVox.org by Ted Doolittle www.thedoolittles.us slash ted.htm I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Read for LibriVox.org by Teresa Montgomery September 10, 2007 I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock on a winter eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Read for LibriVox.org by Valerie Gordon-Walker I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound. I went till there were no cottages found. I turned and repented, but coming back I saw no window, but that was black. Over the snow my creaking feet disturbed the slumbering village street, like profanation by your leave at ten o'clock on a winter's eve. End of poem This recording is in the public domain. Good Hours by Robert Frost Read for LibriVox.org by Van Rose I had for my winter evening walk, no one at all with whom to talk, but I had the cottages in a row up to their shining eyes in snow. And I thought I had the folk within. I had the sound of a violin. I had a glimpse through curtain laces of youthful forms and youthful faces. I had such company outward bound.


Welcome back to the Friday vlog series where today about a drop of what bomb almost 100 times So my wife is back into cycling Your blood nose I have a blood nose Is that from the what bomb so much so that she's doing it right now I'm not sure if you can hear that background noise, but the house has become a lot noisier since she's got back into cycling We'll talk about that soon, but So everyone knows the story. Let's back the bus up to 2018 where my little family moved from bayside in melbourne victoria to nusa Queensland the triathlon capital of australia and my wife alice who was looking for an Alternative to the gym at the time of moving up here decided she was going to target the nusa triathlon in 2019 which is the biggest Olympic distance triathlon in the world and it has been for almost four decades now Now to be honest at the time when alice told me she was doing the triathlon I thought right out. We'll see if she follows this one through but She proved me wrong finishing in a time of two hours and 37 minutes and 19th place for her age group pretty good But rewinding before that nusa triathlon alice needed a bike So in march 2019 we traveled to a specialized dealer here on the sunshine coast called cycle zone Alice bought her first ever road bike and subsequently got into road cycling and as a result of that the channel kind of went on a new an exciting direction With plenty of husband and wife content which proved to be very popular more popular than the content that just included me That's because you've got a penis you bloody idiot But to be honest it was a very enjoyable experience to be able to share roads biking together with my wife from time to time We had plenty of memorable moments together But in true alice nickles fashion she went too hard Too quickly and overcooked herself with all the disciplines in triathlon from running To swimming and giving up road cycling in late 2020. I think it was in fact I'm trying to pinpoint the moment where alice gave up road cycling and I think this might be it I haven't even run for two weeks. Nothing cardio Where I raced my wife on zwift i'm pretty sure that was the final dagger So it's been approaching almost two years where alice has not been riding at all But something has happened my friends Alice has gotten back into cycling and it hasn't just been one week two weeks three weeks We're approaching almost a month and it has been Unrelenting almost every single day after day after day So what got her back into it before alice shares with you the lure that has got her hooked again Let me show you what we're exactly talking about here So this is it. It's the wahoo kicker roller R-O-L-L-R in true wahoo style. This is how easy it is to put the bike on the trainer Let's do a countdown clock somewhere over there And I actually started twisting that front wheel lock the wrong way This thing here comes in at $12,000 AUD or $800 USD and it was sent to me by wahoo to review So full transparency. I got this kicker roller for free wahoo gave it to me, but they're not paying me in money They're giving me one of these. I guess you could call this semi sponsored or whatever you want to say But to be honest, I didn't even ask for this when I was speaking to wahoo I asked for these things here, which I'll be reviewing on the channel down the track But also in addition to this came This massive box And I was like what the hell is this wasn't asking for this In fact, the box was so big it was intimidating me and for those of you who follow the channel You'll know that I'm really bad with my hands. I don't like doing stuff. IKEA makes me feel sick So literally the box which you can see there compared to a carbon wheel box sat in the corner of my room for literally Two months now because I'm a bit of a dickhead. I didn't look up how easy it is to install So when I finally decided To take this thing out of the box. I was like, oh my god, this thing is so simple to put together Which I'll show you now now you're gonna have to excuse me. I don't like doing unboxings So the box is gone But it comes with this thing which is pretty heavy like just out of the box like that comes with this little philips head Old mate and allen key old mate. That's piece one and two piece three is this that's all it comes with And literally all you have to do Is just tap it in tap tap a roux maybe needs a bit of lube So a little bit of maneuvering you slide it in so I slide this little lever thing in I'm making this look harder than it is trust me.  So just going to give it a bit of a kick from behind probably not the right way to do it There you go Make sure the the wheels are touching the rollers perfectly lock it down there Lock in the wheel down there and bobs your uncle again. It's that bloody easy Now one question that I've got which I still haven't been able to figure out and Alice certainly won't be figuring this one out Now obviously this isn't plugged in but you can actually use it without it being plugged in It's does this thing chew your back tire. I've been told not reading stuff online and no one's really put it in their reviews Luckily, I've got a marathon So for me, I don't really mind but would I want to put a race tire on this thing? probably not but It's just literally as simple as that So before Alice tells you how this machine here has helped to get back into bike riding albeit indoors for the time being Can you give this video a like if you're getting value out of it helps the channel out? Greatly appreciate it and at the end of this video once Alice has spoken. I'm going to share with you why I personally don't find the kicker roller overly practical for my cycling So let's get an alice. You're going to come watch this mate. Alice is getting on the trainer You're going to come watch no you came to the party Oh Yeah, so how are you using you're using the wahoo up it's connected to the roller Yep, and then for some reason it's not connecting to quark. What did you say the other day? Who's quark am I quark? So Now you need a power meter If you want to catch a power meter on your bike because it doesn't come on the trainer So tell us what what do you like about it? I like that it's just set up in the house so I can do it between meetings like I tend to wait until I've banged out Gotten most of my work done for the day or some of it or if I get Like there's too much in my brain and I just get on it for an hour. Yeah Um, do it when the kids are at home. Yep I don't have to take the back wheel off and trade you for your old wahoo kicker. That's true Yeah, and what about you said you like the feel? Yeah, it just feels like riding on the open road. Yeah, you like that So people report that it's noisy. I don't think it's that noisy. No, but how many watts are you doing? Are you doing 350 watts? What if you were like on watt stomper? Do you want to try 300 watts and see what happens? Rossi knows something's going on about a drop of watt bomb Just in case I get to it People do report dc rainmaker report that when you go like big heavy effort, we'll leave you to it. We'll let you watch the show So during this video, I said the kicker roller overly practical for my cycling So in this section, I wanted to quickly explain to you why now initially I set up the wahoo roller for me because wahoo sent it to me and when I was on it I thought oh, I wonder how this thing deals with Urg mode now urg mode is essentially when the trainer takes control of the power Now this isn't going to happen here because it's not even plugged in and it means you don't have to think about it You can just get going now this trainer does do urg mode surprisingly and it does it okay in most instances But it doesn't do it nearly as well as this gen 2 Wahoo kicker that I purchased myself with my own money in 2016 So I've been a fan of wahoo for a very long time particularly for upper-end efforts and I like to use urg mode because You can just sort of set the trainer. I like to go on to wahoo system select the 40 minute Work out and then kind of off you go the trainer does the job You don't need to put much thought to it and I'm in and out of here without really having to think about it And I kind of like that in the mornings particularly before I get my kids ready for school because that Is a mental challenge in itself. So removing mental challenges in the morning is a good thing So this controls the power power is coming from here This Doesn't have power embedded power is coming from here So it could be the crank or the pedal sending a signal back here Which then sends a signal up to your head unit or up to the training up You're using Zwift wahoo system and there's a bit of a delay there Okay, and while it does do a pretty good job. I've identified an issue when doing efforts particularly upper-end efforts The roller overcooks the initial part of the effort I'd actually rather see it the other way around but it overcooks it in this session sometimes from 50 to 80 watts higher than the Intended destination and that can really derail the intended outcome of the session. So that's me I like to do upper-end efforts on the train and I like to use erg mode but for sustained efforts Around threshold or zone 2 using erg mode. Then this actually does a pretty good job I'm actually surprised how well it does considering it doesn't have power embedded It's taking the power from somewhere else But if you don't like training to power or you don't like erg mode, then I think this indoor trainer has some massive benefits Obviously ease of use. I think that's why Alice likes it so much. It's just easy to use but also that on-road feel It's much better on this than on this and if that's what you're looking for particularly I know at the rca we work with people that live in regions where they're mostly indoors Most of the time then having two options is a great thing bit of variability a bit of change Helps with the mental motivation. It's also good for your training to vary Where the resistance coming from here? It's the wheel or the back tire and here it's the drive train So definitely there is a place for this machine depending on what type of indoor riding you like I'll catch you in the next video


Welcome back to the school of calisthenics. It is Tim and Jaco and you have landed here because you have got tight hamstrings And you want some help of how to improve them? So we've pulled together some exercises which are going to do exactly that It's not just a matter of doing loads of static stretching. We actually need to take a bit more of a fully rounded approach to this So we're going to look at hip flexor tightness We're going to look at hamstring tightness how we can loosen those off We're even going to get the glue involved in a little bit of balance to create some stability and some strength at end range It's not it's we've made it simple for you way more simple than what I may have made that sound So we're going to go through a sequence of exercises now So you can sit back relax enjoy and then put them into practice after you've watched the video I'd say we will enjoy not even tight hamstrings. Definitely The hamstring is actually a group of four muscles But we talk about it as one and we're going to use the box and the ball to get some pressure on these because we Can get some nice direct force down onto a muscle which sits pretty deep It's the trigger points particularly can be quite deep So we need to get some weight on top of it So Jaco positions the ball underneath his hamstrings and then he's just going to find that trigger point having to hunt around Again, you might find these jump out of the right away or get a bit sort of difficult to pin down So just trap them find a bit of a position where you can hold it in place and then start to work The real one I really like about this is we can be active in this position So we find the trigger point and then we start to work through that's ultimately where we want to be Starting to get some full knee extension in that shape and working that through It's just going to start to strip out some of the tension in that muscle Hamstrings can cause a big problem in the squat and up in our single leg progressions by tucking the bum up underneath And they can also start to just cause particularly the one of the musculature the bifem short head Causing some rotation of the feet so it does start to play around with things a bit Have a hunch around and we've also got the opportunity to hit a little bit of the adductor magnets Which is a big slug of the muscle sits in the adductor complex But it's attaches quite high up onto the bottom of the pelvis So getting the right up on to just underneath your sitting bones in there have a hunch around and see if you can get into some That junk because again that one can play a little bit of havoc It's a bit of a it can be pretty uncomfortable Take it steady if you ever feel tingling or numbness in any of these exercises a self massage you're rolling a nerve So just move off that but again try and relax work through some positions and try and improve that range of movement Next up is the quads and the IT band now We're not going to get too much detail on this one just to keep it simple But we've got a lot of musculature around a thigh We need to get loosened off and moving well because it can start to play around and cause have it with the pelvis So jack up gets the earphone roller and aiming for this top portion of the quad Now because we've got a lot of musculature in there It runs on the front and the side But we're looking to work down the front of the muscle here and then on to the side What we've got in there is the IT band and the quad musculature the four muscles that make that up And we want to be able to start to separate them out They get stuck together stops them from moving so rolling around from side to side is going to help to loosen some of that stuff off You're not going to have to go far until you find the trigger points and the saw bits that are in there Jacko is going to level 2 to advance this a bit by finding one of those trigger points holding it against the foam roll And then starting to move the foot in and out of this position as well And it's just starting to drag that tension through and the point of contact with the foam roller and loosen everything off So hunt around find the saw bits again You've always got an extra level if you want to you can find a little friend to help you Explore it find where you're where you're sore and then spend some time at working out that tension we're going to focus on a active quad and hip mobilization in this position where we're going to be working in and out of two Different positions, but we're going to allow us to focus on teaching ourselves in the brain this relationship between the glutes and the hip flex and if the hip flexes are super tight How they're going to inhibit our ability to actually activate through the glutes So Tim goes into a position first where he's kneeling on the floor knees directly underneath the hip He's squeezing the glue and trying to tuck the pelvis underneath and he's going to feel a stretch at the front There is no point in him arching his back here. He's not going to feel it in shifting his hips forward What he's got to try to do is tuck underneath It's going to squeeze his bum you can check it touch test to check that it's on it should feel nice and tight And that's him in the position there that's position one He's going to hold and squeeze and make sure that's active them feel that relationship in the hip flexor in the glute Then he's going to adjust that front leg Hands come down he pushes the knee out to the side and then he's going to drop the hip in and then he's going to do the Same thing so the hip flexors now on a stretch in here We're slightly lower down you make sure he's squeezing that glute still in that position and he can just to hunt around and Explore what's happening on the hip on the other side if we're wanting to increase the length or range of motion We've got through this hamstring musculature It's important that we're not only taking some of the tension out like we did in the self myofascial release work You did with the ball on the box, but we're also taking this actively through some range So we're going to look at this supine which just means on your back 1990 hamstring stretch first thing is getting a nice body line There's no point in him Tim being in this position and arching his back and when he takes one leg up to 90 degrees The other leg must stay flat onto the floor There's no point in us having a bend in here because then we're just losing control of the hip So that one is splinting back stays nice and flat Fema goes your leg goes straight up vertical in the air So we're on that 90 degree angle at the hip opposite arm goes across and grabs hold of the hamstring behind the back of the knee There that's going to stop the leg from falling out to the side and keep this Leg in a straight position if we've got good range of motion We should be able to go up to the top and create a nice straight line where you've got a completely 90 degree angle going vertically up towards the sky There's an active position so Tim is squeezing the quad and he pauses for two seconds at the top under control and comes back down If he really wants to crank this up a little time when he gets to the top He can also bring the toe in and if he pulls the toe towards him trying to create some of that door's friction We get the calf involved there and then we're working some a gastro which crosses over the knee We're getting that calf hamstring complex where a lot of us will be tight behind the back of there If that starts to feel really good Can you get the leg right up close to the chest or progressively close to the chest and then go to stretch You'll see that that's an extreme position So it's going to be super hard to get completely straight there But it's going to target the hamstring a little bit more and then for those of you that have already got decent range and are looking to do some of your Anything for your pistol squats But if you're looking for your press to handstand and things like that Anything that requires you to have really good range of motion of the hamstring We need to be increasing the ranges that we can actively go through and control ourselves In this we're going to look at some floor bridge progressions And what's going to be important here is making sure we're queuing to use the glutes correctly in this position That's going to help stabilize the pelvis. So Tim's starting and dead lying on the floor But we're going to wake him up and he's going to bring his bend his knees He's going to put his feet down by his bum and just check his distance where they should just be able to touch with his fingertips That's him nice and set one of the things that some people get a issue with With the floor bridge is that they'll feel like their hamstrings cramp on because they're trying to do all the work And it's not the glute. They're not actually getting the glute firing first And that's often because of the position to get the pelvis in we want the pelvis starting This nice neutral position. We don't want a big arch underneath But equally we don't want to take under so much that the glute is just fired on and then the hamstring just has to do all the work So he's trying to find that nice neutral position and then from there So we've got a little just there's a soft sort of curve to the spine in the neutral Core is then on engaged to maintain that position Then the job is driving down through the heels to raise the hip up nice and high He gets up and he maintains a nice straight line with the body not arching It's not about trying to get as high as you can because all you're going to do is pop that rib cage up It's about making sure you're making that connection to the glutes. You should be able to check that they're on nice and strong So it's a nice control up to the top pause and then slowly back down Making sure we just kiss the floor before we drive up again When that starts to get easy the job is then to try and go with a single leg in with a single leg The tim straightens this one out and the job is that the whole thing is going to raise at the same time So the cue on the other side is exactly the same the pelvis stay straight It doesn't drop down to one side And this leg is staying in a nice straight line and the bum and the heel touch When it comes down to the floor exactly at the same time You'll see that he's maintaining that top position when he pulls at the top The two thighs are parallel to each other and the hip is staying straight It's not dropping down to one side because he's got the strength in that glute That's working on the leg that is connected to the floor and that is going to stabilize the pelvis and put Your glutes in some great shape to help you control the pelvis The arabesque is a single leg balance exercise But it's going to start to lengthen the hamstring and then start to also incorporate the glute work to come back up But the whole time we're going to be challenging our balance because we are going to be on one leg trying to look like a ballerina So my ballerina tim is going to come forward. He's going to go on to his left leg He takes his arms out to the side Makes a nice straight body line to start with the as he Does a soft little bend in this knee that he's standing on so it just doesn't want it locked out Soft little bend and then he's going to be pivoting down from the hip to create the movement to a position where the leg Is out straight and we're trying to create this nice flat line the leg a tiny bit higher there We go nice flat line with the body and then on the way back up He's driving the glute forward trying to feel like he's cracking a walnut between his blood cheeks So on the way down He's going to feel a stretch keeping that soft bend in the knee and the hamstring and then on the way up He drives from glute to push on back through making sure he's maintaining a good body line throughout What's going to be difficult is you might feel like you're losing your balance Sometimes so you've got to make sure you are controlling that The other things that go wrong is we don't actually get this glute on high Strong enough on the leg that's out and it stays nice and low Or you might find that you arch your chest up and you've lift up and you're sort of going to this Scorpion type position where you're not holding and maintaining that good body line So tim's going to finish with one nice good Or is nice and super straight in that position giving the breakfast off that table And he's driving with the glute on the way back up Final point just to mention is just this knee position so you can see from front on as he goes down He's wanting to maintain the position where the knee stays in line with the toe We don't want to see him diving inwards onto the inside and creating that lateral movement of the knee We want to stay hip knee and toe in a nice straight line as he's going down He's controlling it the whole time it's difficult because we're on one leg But you're going to actually build up more and more control and stability around that hip Knee and ankle joint as you build up that control and as you get a bit better at Being able to maintain your position on one leg Hope your hamstrings are feeling better feeling looser and your hips in general are hopefully Going to be feeling a bit better as well after that If you liked that content is some of those video tutorials are taken from our virtual classroom Where we've got a whole class dedicated to improving your lower body foundation work It's not just about improving squat patterns or running mechanics All this is going to feed into longer term progression around your calisthenics training So have a look we've got so much content in there if you want to learn calisthenics I would say it's the best place to go and do it So if you want to get into the virtual classroom you can click In one of these bit one of them will have decided to put it And they'll it'll be there and you'll be able to take it straight there Let's move on we'll see you in there class dismissed


Mae gydwyd drerawad cywraedd nadiw fel gail. Roedd eich barsod y cwriaid, ond mae'n gwybod yn irryg. Mae'r gwahanol ond mae'r hunain yn fwyaf. Mae'n ffordd i'ch fan. Mae cwrs yn gwneud i'n ei ffordd. Fyddech chi'n gwneud ei ffordd. Felly mae hynny'n i'r gwahar i siostr. Mae'n gweithio i efallai i chi'n ffordd. Mae ydych i ddim yn i'w holl y unig. Mae'r yw wneud i'n gwybod. I'm helping people and I thought HR would be a good place to start with that. And I like the aspect of getting experience while still learning. So it helped me in the future to get a job because I will have the experience. It's a really good way to learn about different skills that you don't know that you have until you start the apprenticeship. So I knew nothing about post when I started and now I do. So that's why I basically started. It's a good career. A chance to get into a good career. It's useful to learn about working in an office environment. It's different coming from school. So just learning how to behave in an office and working with other people, it's good to be an apprentice. The money aspect obviously, attractive. And not being in school, getting experience in the real world. Being an apprentice, it made me develop that relationship with all the colleagues around the building. And now I can confidently go to everybody and ask them any question that I need to. I managed to, throughout my apprenticeship, do some English writing skills. I did lots of courses. I was nominated for a prince of the year by The Hunts Post. That was probably my biggest achievement of my apprenticeship.


It's the day after my vegan challenge is over aka day 31.  I'm not even like craving meat and even if I did I wouldn't eat it like right away after my challenge is done just because I don't want to get like a stomach ache. I do have like a weak stomach and my stomach is probably used to just digesting whole foods and plant-based food and if I just add meat right away I feel like it's going to be overwhelming for the stomach. My blueberry banana smoothie is finished. So I'm in Hannam-dong today. I'm actually meeting up with a friend, a longtime friend from New York and her husband. Her name is Ho-Jang too but not Lee So-Jang, she's Chang So-Jang but I'm waiting for them to part. We are here at Cellet Seller waiting outside because there aren't that many seats right now so they're like cleaning the table but it's okay because my friend is taking a while to come anyway so I'm going to feel awkward. They like make it to a car check and she wants to go to a car show. Technology. There's also a third floor. I guess they remodeled the house. Working at the cafe realized who she was and wanted a picture if we're literally like shaking because you were so nervous. Really? I didn't see. Anyways we got to say goodbye now. I'm going to have it, my favorite avocado with CD but now I can have it with food. Music, people are rarely talking so I'm just eating really quietly too. Today I'm going to be making bibimbap. Bibimbap is basically a Korean dish with rice and lots of vegetables on top and gochujang and some sesame oil that you mix up and eat. Honestly like you can freestyle this, you can put in whatever veggies you have into the bibimbap. The whole point of bibimbap is just to get all the leftover punsans and veggies from your fridge, throw it all into a big bowl and mix it together. That's when it tastes the best. I thought I would put in some of my veggies that I have in the fridge. I have some squash, carrots, mushrooms, bell pepper, onions, spinach and lettuce that I'm going to put on top of the rice before I mix everything. I kind of want to saute them a bit. I just think I like sauteed vegetables better. It's easier to digest for me personally. It's better in my stomach so that's what I'm going to be doing. Music, I haven't been able to eat. It's hard to see if I put in enough gochujang and a lot of bibimbap. Bibimbap is one of those dishes that I'll never get sick of. And of course if you want to make it the easier way you can always just put in raw veggies. Just make sure to wash them thoroughly. I'm going to be eating pingsu on air today. Mukbang, live mukbang on radio. What's up? They have so much stuff. They give you so many things. Home sauce, cream cheese, topping, cream cheese, puree, sin cream, chocolate, Oreo. Oh my gosh. Pingsu is a popular summer dessert here in Korea. Pingsu is shaved ice. The original Pappingsu is shaved ice with sweet red beans on top, with little rice cakes, fruits. We have three different kinds of pingsu here today. Wow, I'm so spoiled. We have regular original red bean pingsu. We also have green tea pingsu. And we have the name of this is Chic Oreo pingsu. Wow.  I don't know where to start. I don't know what this one is. Does it say the name? Ice. Ice. This is ice? Yeah. Oh, this sounds so satisfying. So let's see. Oh, super. Oh, OK. So I have to make the topping myself. I didn't know pingsu delivery comes like this. OK. So yes, they all look the same. All right. So I guess I'm going to make my own pingsu. We got the kong sauce. All right. We got the red bean here and some rice cake. Ooh. It looks really good. All right. Let's try. My mouth is watering. Ooh. Come on. Brain freeze. Ooh. Oh my god. Isn't the sound of the ice flakes so nice to hear? Now I'm going to try green tea. Yes. Put the green tea puree. Put the green tea puree. And then you also put chocolate on top. Oh, the green tea's a bit bitter. I expected more from this green tea, but it didn't satisfy me 100%.  Oh, OK. All right. This is the Oreo one. Little flakes. And then real Oreos. I'm just going to try a bite of this. And then we'll call it a day with the mukbang. All right. I'm going to listen to a song. And then I'll be back with a code name Ashley. Hope you guys enjoyed my pingsu mukbang. Sorry, the visual wasn't the visual that you guys expected, but this is how they deliver pingsu these days in Korea. Afmu, Afdong musician, kongta pingsu. I didn't know they were coming like that. I didn't know either. I've never tried pingsu before. I was so embarrassed. I thought they were going to make a round shape. I thought they were going to make a round shape. I thought they were going to make a round shape.


Okay, next. Yeah, collagen in skincare. Hello. Hi, apologies, that was my bad, being slow with the invite request to you, so I apologise. I was too busy putting my lip gloss on. That's perfect, I just wanted to build on the anticipation, so it's a good thank you. Brilliant. Thank you so much for joining us. I didn't properly give you an intro, so let me do that now. This is Custodio, have I pronounced that correctly? That's perfect, that's perfect. He means guardian angel in Latin. Wow, a beautiful name. Yeah. So Custodio is part of the brand called Swissline, and Swissline is a brand that just their science and everything is amazing and really at the forefront of collagen in skincare. I know they've got loads of other science going on, but collagen in skincare is quite kind of unique to them specifically. And I must admit, as I've been doing my research and into collagen in skincare, I've actually realised that there aren't so many brands now using collagen. What are your thoughts on that? Well, I think collagen is one of these ingredients, which is okay, it's a skin identical ingredient, right? And that's already, it's a good way to kick off and to understand it. So it's something which your skin is producing and very often the same bio substances which skin produces can have very interesting skincare benefits. But it's also, as such, very complex to understand what it can really do topically and what it cannot do topically. And I think the reason why maybe more brands stay away from collagen, it's actually because it was quite misleading, the promises. It has its boom like the 60s, the 70s. And the idea was very childish in a way. So you add collagen to your skin and the collagen penetrates and it's going to replenish your own collagen. And this is false, this is not possible. Yeah, absolutely. And I would say maybe I will introduce you now for Switzerland. We are very keen, we say that we are inspired by beauty, but we are informed by biology. So I think biology and I have to step back a little bit and share a biochemical concept which is the half life of a substance. Is this something you spoke in your channel ever? Okay, no, go. I've got my pen and paper here ready because I kind of got to learn loads as well. So explain this. I could see your eyes. I would say, what is the guy talking about? What is he talking about? So the idea of half life, I think we all understood it is just that it's not talked about enough. So there is a lot of biological substances which are built in the skin and then they are broken down. They are destroyed. And very often we only talk about the first half life. When they do collagen, everybody knows it's giving strength is giving connection is the connective tissue. So he puts together skin, but also all the other organs. When we talk about collagen, I mean they are more than 16 different types of collagen. But we only talk about what it is while the protein, we should have said it. Yeah, so I think that's an interesting point. The fact that in the body, I think the consumer would possibly think more collagen is collagen. But like you said, there's 16 different types of collagen. Yes, yes, yes. Yeah. And so in the skin, how many different types have we particularly got in the skin specifically? Well, skin is mostly collagen type one and type three, which are more elastic. So they are not because skin needs to be flexible, right? So we would not have collagen, which doesn't allow that flexibility. And then all that collagen, it's constantly being renewed by the skin. So concluding the idea of the half life, when it breaks down collagen breaks, so it's a protein will break down into smaller parts of the protein, which are the peptides. Everybody talks about peptides as if something invented. I mean, it's their replica of something which our skin is producing. And if we break it down further, we come to the building blocks called amino acids. So this breaking down doesn't mean that those peptides in the amino acids don't serve a purpose.  Nothing becomes trash. Everything, it's used, transformed, and becomes sometimes precursor to something else. And this is the lead we should take to understand collagen in skincare. It's that topical collagen has nothing to do with the dermis. It will never penetrate to the dermis. That's a false claim because it's molecularly too big to cross. And I think that's a really clear point and just be totally honest. Again, I think there's a lot of question marks around that. We'll come on to supplements as well, but it's obviously a similarity. Is it actually doing anything? But I know we've got quite a few questions about supplements. We can touch that even though I'm a skincare guy, but we can touch that. Okay. So as we've identified, collagen is a big thing of the skin. A big protein, yeah. Yeah. And applying it to the skin, we know it's not going to absorb. Yes. So what is the benefit? What's the process of that? What's it doing? So it will not absorb to the dermis, but it will absorb two layers of the epidermis where, so first as a protein, which is in the connective tissue, it's very hydrophil, very friend of water. So if nothing else, if nothing else, if you are very skeptic about collagen, it will always be a superficial super water, filler, captor, which you'll optically, if nothing else, replenish lines. But I would just challenge as well, this idea that it doesn't belong there and it comes from the depth is the same with the hyaluronic acid. You see, funny enough, everybody with the reason, I think hyaluronic acid, it's another very interesting tool in the toolbox for skincare, but it's also coming from the dermis only produced at a dermal level. It doesn't occur as a molecular in the epidermis, but nobody questions that. So everybody thinks a lot of hyaluronic acid, it's good, and it is, but it's this idea of breaking. Is it easier to formulate with hyaluronic acid than it is with collagen? Well, to stabilize it, it is, to stabilize it, it is. It's very interesting. I mean, I don't want to drag these too much technicalities, but you know, some of these bio very active substances. So when we say biology, we talk about these living substances, which nowadays a lot of them don't need to come from animal origin. We can touch that as well. It's not the case of collagen. Collagen is always animal origin. And that is probably something that worries a lot of people. So I think we should touch on that. Let's do that now. Okay. Because I think a lot of my followers, and I think a lot of people anyway into their skincare, I think cruelty-free and vegan are key things for certain people where they're just kind of coming from. And they're two separate, they're obviously combined, but obviously vegan is a different angle to cruelty-free. So maybe tell us a little bit about where most collagen, most effective collagen is derived from. Yeah? Yeah. This is super interesting because collagen nowadays, which also makes a difference from those times and then all the time gap of the decades where collagen was not so popular, because then collagen was obtained from less controlled, less sustainable origins. So you have basically two types of collagen in the cosmetic industry. So you have the soluble collagen, which goes through light, lysis with enzymes. So enzymes try to break it down to make the molecule a little bit less big so that it can penetrate better. Normally it comes from bovine origin, can come also from pork. At 3-slide we're not using the second also due to religious beliefs of target audiences so that we want to exclude anybody, even though it's biologically a good source for collagen. Then we have the marine collagen, which is the one we use in most of our formulations. Marine, of course, it also has this aura that people think, okay, it's marine, it's blue collagen. It comes from the ocean, it comes from algae. I don't know what people think, but it actually comes from fish skin and fish cartilage. But the beauty, I would say, nowadays of the sources as a raw material is that we can trace collagen, we obtain collagen from bovine origin for professional, only for professional. So you cannot buy the products with slime to use home, those products, only you can because we sent you one. I've got one here actually, so this is one of the professional ones. Yeah, exactly. This is only available in the treatments. Exactly. So that's only for beauticians, statisticians, professionals, dermatologists who apply it and it's like 92% collagen. I've got moisturizer on my hands, I can't open the pack. I know you don't have to, but I still want to answer your challenge about the cruelty-free in the vegan, because this is super, super important to get it right, to get it right. I detour a lot, I get excited when I can talk about ingredients, so it's my fault. So when you think that collagen we use, it's a byproduct of the food industry, I think we put the cruelty-free. Yeah, so no animal has been killed for this purpose whatsoever. Exactly. So it's already been in, like you said in the food industry, okay. Exactly. So it's animals are not slaughtered to obtain cosmetic ingredients. So this is basically skin that could become leather. So if you have some leather shoes or some Gucci Chanel bag, which is made of leather, so we are fighting with them. So either the collagen goes to them or the collagen comes to us. Interesting. I think that's a really important point actually, you know, because cruelty-free is really important and yes, absolutely, I think the vegan... Then it's not tested on animals, of course, vegan. It will never be vegan. I mean, if you hear about the vegan collagen, that's a marketing tag, that's an expression. Where are they going to, if it is, if they're saying it's vegan, where are they going to... Well, it is vegan, but it's not collagen. That's the point. It is vegan, it is vegan, but it's not collagen. So it's a amino acid. So we go back to the building blocks. Yeah. What we have to understand is that these building blocks imagine like a puzzle. To be collagen, the pieces need to be aligned in the certain sequence. There are actually some sort of pieces, which is hydroxy-proline, which is one amino acid, which only occurs in collagen. So only, that's the only protein where hydroxy-proline occurs. So if those pieces of the puzzle are correctly placed, your skin thinks this is collagen. Okay. So those vegan collagen, I believe, are amino acids, which are built to make some peptides. Of course, various peptides make a protein, and that's a vegan collagen, but it's not collagen. It can never be collagen. It's only an animal tissue protein. Interesting. So now I've managed to get this one open. What percentage collagen is this? Well, this is really crazy because when you look at that, it looks like a thin paper. It's 92% collagen, 92%. So 92. There is an activator, actually, yellow-eronic acid, exactly, with some lactic acid and some probiotics, which is applied by the professional. And then you get these membranes. So you kind of bring to life that membrane, which I think you tried, right? Yeah, I've tried it a few times, and I must admit, I'm not often wowed by the response. Right, I'm going to slightly divert because, obviously, it looks just like a sheet mask, which it is, but I'm guessing it's fully biodegradable. Yes, yes, it's 92, 90% collagen. Unlike your cliched sheet mask. So, you know, bizarrely, from an eco point of view, that's a good thing. But I definitely felt my skin felt and looked a lot plumper and hydrated just from using those two combined. And I was quite impressed with that, you know, I was. And actually, so from a treatment point of view, I did a needling treatment on my skin. Oh, yes, yes, perfect. And then, because I know that's totally safe to put on, even after, I know it's only a treatment, you know, it's not available for homies. But it's kind of safe to put on the skin, even after doing something slightly invasive. This is one of our, let's say, our signature treatment. So in the professional protocols, which are only done at the medic spas and the spas where you can find swiss line. And that's very interesting example, the micro needling, because when you think the needling, what is the needling doing is inflicting those controlled wounds, right?  Why does the collagen work so well? Because the collagen, like 92% collagen will signal repair. So that's the second life of the substance, you know, in very simple words, the role of the broken collagen in the skin is to tell deeper layers of the skin to produce more collagen. Because if there are broken pieces, something is broken.  No, no, no, this is swiss line collagen. The skin doesn't know. So if there are broken pieces, which are coming from outside. So this is a trick tree, beautiful biological path in skincare, which is very exciting, which is what applies to peptides, growth factors, collagen. So the skin identical, they kind of trick, they chip the skin a little bit. And the skin starts behaving as a younger skin in terms of repair. Interesting. So it's also interesting that I think the vast majority of skincare brands now, I'm going to say the vast majority of future, they've got retinols, vitamin Cs, peptides, hyaluronics. But there isn't so many that are also including the collagen. But considering collagen is fundamental to the skin, I know we've got all these other things boosting cell turnover and doing all of those things. But it makes sense to me to actually be including something like that in your routine. Totally. It's the mix I would never say. So if you say, do I use collagen alone? And because collagen is 75% of the dry weight of the skin, that's all I need. I would say rubbish because that's a building block you are adding to your tools. When you say retinol, actually it's interesting because if you tell me one ingredient out of the toolbox, which is a booster for your own collagen synthesis, it will be retinol. Because retinol not only can penetrate much deeper, because it's a small molecule, but it's also the molecule which will trigger the fibroblast differentiation. So cells will know what to do when there is more retinol available. So this is tremendously interesting when you think skin biology. And I always come back to the same. You see, I'm a broken record because so few people are talking about this. So I chose for myself to play that role, which is to say your skin, it's a biological entity. It's not a marketing playground. So I don't care about faraway islands where you find a flower and that flower blooms at midnight. And you are, as much as I want the women in that island to have a job, I don't want to hear that. That's the reason for me to buy the skincare because I'm paying these women to pick up this flower. No, skincare, it's skin. It's what the skin wants. And then we can do right things, but with the right ingredients. So you're totally right. Retinol, glycolic acid, together with collagen, that's the bomb. So let's kind of sway slightly towards vitamin C, because I know you've mentioned that before when we've chatted, and that role in collagen production. Yes, but that's a bio cofactor in your nutrition, in your diet. So it's another very interesting, very misleading promise, is to say that topical vitamin C will increase the synthesis of collagen. So that's another blunt misunderstanding. Topical vitamin C, it won't stimulate collagen. No, it won't stimulate collagen. But if you eat it, it will. Yes. I mean, I think that's fascinating. And to you might be just commonplace that everyone knows, but I'm sure not everybody knows that. No, I think it's, you know, sometimes I say that people should pay less attention to brands. Look, the brand guy is saying this, right?  You know, you're already lucky if the vitamin C in your serum, when you open the serum, you're already lucky if the vitamin C is all there waiting for you. You know, it's a big challenge for formulation to stabilize vitamin C because antioxidants, that's what they do. They oxidize, you know, antioxidants are sacrificed molecules. They say, take me instead of take yourselves. But they are, by definition, very unstable. So to think that the vitamin C, let's believe it's still very available in the product, you apply it, it will cross your epidermis, right, untouched, unchanged, where it has to face all those free radicals, and the sebum and the enzymes and all that. And it will come to the dermis, to the fibroblasts, which are producing collagen. No, this is not going to happen. So it needs to be the vitamin C, which comes from your nutrition, which will feed your tissues. And then yes, you know, it's curvy. Okay, yeah, tell us, because I find that fascinating. It's curvy.  And Portuguese and Spaniards, we are like the 17th century sailing the world and all those sailors, they all had a short life. And that was curvy because they were basically not having access to vitamin C. And still today, some people say that's curvy, like bleeding of the gums and the joints and the loss of cartilage. It's because of vitamin C. Well, yes, it's the shortage of vitamin C, which leads to the destruction of collagen. So actually, scurvy is the loss of collagen in your connective tissues. So you were falling apart. Which is just again, fascinating. You know, so I think if anything, then if we want to be boosting our collagen from the inside, we need to be making sure that we've got enough vitamin C. Yes, vitamin C carotenoids for the retinal. So carotens, that's it. So I know you're the skin guy. Tell us a little bit about then the collagen from a supplement point of view. If we've kind of identified that actually vitamin C is kind of like the Holy Gray internally. What are then our thoughts about collagen internally? Well, I think it's the same idea. I go back to the half life. So if you ingest collagen, it will not reach intact. It will not cross your digestive tract. So as any protein, it will be broken down because that's how you metabolize the proteins. You cannot absorb a protein without cutting it into pieces. So your own enzymes, your own stomach will do that for you. So if people are under the impression that they should take collagen supplements, because that will add up to their collagen, it's a nonsense. It's a biological nonsense. But I will then say, if you are curious about supplements and also to give my testimony. So I personally, now I'm not talking on behalf of the company, but me personally, I take hydrolyzed collagen peptides type of supplements. So I don't believe in the gelatin, which is basically boiled collagen. You know, you make a you make a glue, which is great. So I'm not saying I don't eat gelatin. I'm just saying I don't believe gelatin is a food supplement to give you bioavailable collagen. Then you have the soluble and you have the hydrolyzed peptides. So more broken down pieces, which can cross less destroyed your digestive tract and help to signal the repair. So I think there are benefits. But I think much more than that. You should think not to ruin your collagen. So more than how to build collagen with food supplements. And by the way, just a parenthesis, most of them, the good ones will be bovine. More important than anything, grass fat and grass finished, which means that you are having a collagen from animals, which are grazing green grass. So they have nicer lives. Number one. And number two, they have not inflammation from all the grains and the ugly food that the less lucky animals are eating.  If it's not grass fed, so there are brands already occupying this niche, it's more expensive. But I would really advise people not to take any sort of collagen because it's going to be second, third choice protein. I know I'm doing a bit of research at the moment or actually a lot of research because I'm being sent a lot of collagen supplements. I think over the past five years, actually the industry has been bombarded so much with new supplements, but also specifically collagen. And there's a few that I'm being sent, which are more marine collagen based, whether it's from the fish skin or even the fish scales. So I'm guessing that's obviously totally different to the bovine. Yeah, it's a bit wider reason. So in all the retail products, as we were saying, the mask you've shown, which I mentioned, it's the bovine collagen from Germany. So again, green grass, happy animals.  But if you're not a vegan, I think it's quite green approach to the ingredient. And for the products you can use home, like the serums or the greens, then we are using the marine collagen you mean. So in our case, it's more fish cartilage because it's better quality than the scales. Okay. Do you see the scales? It's a bit like the corneocytes. It's already keratin. It's too harsh. So the quality of the amino acids, it's another protein. Can I ask, is there a particular fish you use? It's just a thought that cropped up.  So I know we work with the laboratory in France, so the bovine comes from Germany, the fish comes from France. It's again like a byproduct of the food industry. But I would guess, I would guess that it's more cartilaginous fish, so those which have more of cartilage. But I believe it must be a mix. It cannot be just one species, because I don't think during the hydrolyzed process, so these enzymatic to separate and to make smaller peptides, it's for sure a mix of different fish. I cannot imagine having only one fish, I don't believe. Okay. Right, I also wanted to ask you, from a Swiss line point of view, Swiss line has been around for how many years? 30 years. 30 years. And I'm happy to be in for the last 13 already. Okay, but it's relatively new to the UK. Totally new, yes. We just started December last year. Okay, but I suppose I'm going to drop a name of La Prairie, which has been around for years, but it's kind of been around a similar age as La Prairie, is that right? Yes, no, La Prairie is before us. So La Prairie, the clinic La Prairie is from the 30s, so it's quite back there. We began in 1989. So La Prairie, the clinic is the 30s, the skincare is the late 60s. So La Prairie has maybe 20 years ahead of us. Okay. But that's not the reason why La Prairie is famous, then it's reality, then it's Biasdorf, it's a company, it's beautiful. I've worked six years for La Prairie, so when I say whatever I say, it's a beautiful brand, but it has a different destiny. It's owned by Biasdorf, so one of the bigger manufacturers of cosmetics, I mean Ivea Group, and so many pharmaceutical lines as well. So it's a very different destiny. We are private, we are secret jewel in Switzerland. Because I don't understand why you haven't been over in the UK already. Yeah, because we're waiting for this live chat, and then it's the moment. This exact moment. It's written in the stars. It's written in the stars. Brilliant. Okay, so I know at the moment, obviously we can't have treatments anywhere, but I know treatments is a big part of Switzerland as a brand. Is there anywhere in the UK at the moment, even without COVID, that there could be treatments or not yet? Not yet. So we are very glad with the way we started and we've been really preparing these, I think, I mean these things take time, right? So we are together with a business partner, which is called Skin Brands. I believe you might know them because they are distributed in the Medicaid brand, which I love, so to pay honor to UK engineering and nice formulations. You see they don't have collagen, they have great retinol, so try to mix both and you can have a good bond. And so Skin Brands, we started thinking to take more of the MedExPAD channel of distribution. Of course with COVID, they also reinvented themselves a little bit, so they have established a webshop, like a platform, which maybe I can invite your followers to visit, which is called theskinexparts.co.uk. So for the time being, Switzerland is only available there. Okay, so we do actually, I was going to mention at the end, but we do actually, I know we've organized a special discount. Yeah, you've dropped the gun, but absolutely fine. So I know we've got a 20% discount of theskinexparts.co.uk. To be honest, I'll do another story post and I'll mention all of these bits and pieces. But then a number of you guys watching and followers around the world, and then there's another website. Yeah. It's from SwissLineDirect. It's our headquarter ran, yes, the official global website. So there's just the one website purely for the UK, the first one we mentioned, and then SwissLine can ship globally. And we've also organized a 20% discount on that site. So all of that detail. I just want to make sure, because I printed out all of the questions that we had from some of my followers. And I want to make sure that we've answered all of them. I don't think we have. Right, hold on one second. Okay, well, we might have done, what's the best form of collagen to take? We've kind of discussed, we've got the bovine, we've got the marine, and you're kind of suggesting that the bovine is probably more effective. I think it's more bio identical. I mean, I'm not going to enter not very elegant comparisons, because I don't want to compare us to bovines. But for sure, we are closer as mammals than we are to fish, right? It's always biology, you see. So when you say people are confused, because they think too much about politics, they should think about biology and philosophy, and then nobody's lost. So often on a Sunday, if I do a roast dinner, I will then use the bones to make a bone broth. And then I will drink that through the, I'm guessing that's a similar thing as taking collagen supplements. Well, that's better. That's a much better thing. That's a much better thing, because you're going to have a bioactive, much more pure element. But you see, but that's why, because some people don't like bone broth. So that's why I think that the topical way for skincare, which is, of course, my bias. I mean, we all have our biases because we surround ourselves with the experiences. And of course, I hear people confirming, they see results, they are happy. So of course, we get our biases. So I would say, for me, the best way will be hydrolyzed either topical or hydrolyzed food supplement, if that's what the person wants to do. Grass fed, grass finished. Okay. Okay. That's my supplement. We've kind of covered how does collagen help the skin? Yeah. From what age? That's a good question. You know, I have the personal mantra that I never care about passport age. I care about the age you see in the mirror. So it doesn't really matter age. The thing is from 25 kind of your collagen metabolism starts changing because there is a down in the production and you have an overexpression due to life and then your lifestyle options can aggravate that you start breaking down more collagen. And that probably I think is the most useful thing to say. So what are the biggest enemies of collagen in terms of life options? Number one is exposure to the sun. That's the UVA, basically the rocket that penetrates and ruins collagen. So thinking sun protection also from the collagen angle is very important. Second will be sugar because glycation sugar attaches to proteins. So the more sugar you have in your diet, the more you break your collagen. I think that's a big thing for modern day living, that we've got so much sugar across all of it. Whether we realize it's in the food or not. Process. I mean all the processed food, of course you are just having different types of glucose but they all highly and the more processed they are, the more glycation you will endure. So those corn syrup, concentrated fructose, inverted, these are trash. That's trash. You better eat the cardboard box. But the three functions are worse because they've usually got the pretend sugar in, yeah? Yeah, well that's a different path so not necessarily, that will affect you, that's a theme for a different program. It will affect you not so much in the glycation because they're actually not the glucose but they will be understood by the body as highly inflammatory and actually very weird molecules. So basically your body doesn't know what to do with it. That's why I always say it's better to eat the cardboard box because it's cellulose. Well, a lot of probably paint.  That's the big question. Am I still going to eat chocolate? Well, again, if you choose a much more cacao, you can even educate your taste buds to go 90 cacao. I eat, I follow a ketogenic diet so I don't eat sugar basically, okay? But that's my option and I don't do it for the last probably five, six years and I think it's really, it has worked for me. So I educated my taste to 100% cacao and it's great. You just, it takes time. It's not so sweet but it's like a whole process. I think if you convince yourself, it gets easier. I've actually got into the habit. I gave it coffee a few years ago but I've now got into the habit. I drink red bush tea, so caffeine free, but I'm now having my dark chocolate with my red bush tea because it's giving me my kind of kick in the morning. Whether that's a good thing or a bad thing. Okay, let me have a quick look at what else we've got. Natural ways to boost collagen. We've touched on that with diet, maybe supplements. The other thing I know one person's asked about is the micro-needling devices, which again isn't skincare but it's the topical side of it. What are your thoughts on micro-needling, if you have any? I think they should be in the hands of professionals. I think micro-needling has any trends. The problems with trends is that they open the way to the bad guys to enter. So you have everything mixed up. I think needles, micro-wounding, it's a way to inflict that controlled injury. So it needs to be done aseptically. So if you have your own roller that you just buy with your needles, which will oxidize, that you buy on eBay for 15 dollars, you're really on the way for disaster. So I'm not against micro-needling, but I think it needs to be handled because the depth of the needle, the diameter of the needle, the sharpness of the needle, so all those variants are crucial for the good result. But if it's all done well, with the right skincare, I think it's amazing for really rebuilt skin. I've never done it though, but I think it's great. I'm a huge fan. I love it. But I've been kind of treating skin for 20 years, so I should slightly know what I'm doing with that type of skin. Of course, of course, that's different. One of the questions I also wanted to ask you, what is Swiss Lines take on preserving products? Well, it's very interesting because, you know, the more you are active and the more you deliver results, the more you need to have preservation system in place. So our take, as everything, is what is that the skin wants, what is that the skin understands. So we have a choice of preservatives, of course. We have eliminated the parabens already more than five years ago, like most brands did. I mean, I think this is too much of a topic to discuss here. This could be another chart, you know, to date, it's known that some parabens were maybe actually not problematic at all. It's kind of the whole family got demonized because of isobutyl parabens. That was the one under the question mark. But then all the others because these cryptic words before that nobody knew what parabens are. So we use preservatives. We have to use preservatives to have biological, active, good products. So if someone, there's two ways, you know, it's like a scale. The more you increase the activity, you cannot decrease the preservation. So if you want to decrease the preservation, you have to also decrease the activity.  So I think we should. The key thing with skincare is we want the actives because they're the things that are doing something on the skin, but we want the products to be safe in their formulation. Because actually putting something that's gone off on your skin is more detrimental. So it is that that fine balance. Yeah. Yeah. Okay. So Custodio, a few people have been saying, this guy knows loads. So you have a YouTube channel. It's good lighting. It's just the good lighting. That's not what's coming out of your mouth. That's your knowledge, which is amazing. Custodio, you have a YouTube channel. Is it called the age traveler? Age traveler, yes. Yes. So you can go and watch Custodio talking about lots of bits and pieces as well. Until you are totally bored. It's only like seven months. So it's still a small channel. Okay. But the idea was exactly, maybe to conclude just as you are, this is very dear to my heart because you know how these things are. When you start creating your own content, it becomes your baby, right? And the first instinct I had, which is the series called the perfect formula, which is almost ending. So I made the pyramid, which is like a schematic way to explain my take on skincare because we cannot buy all the products under the sun. We cannot know based on all the marketing trends what it's really relevant. So after 30 years working in the industry, I thought, let's put here what I really believe in collagen is there. But you'll see that it's not even the first or the second step. So I have other things there which are more priority. Okay. So I'll invite it of course to visit me there. Yeah. And I'm feeling, you know, there's so much more that we could talk about with ingredients and so, you know, maybe we need to be doing another one of these as well at some point as well. Always good. Yes. Next time I invite you to do it on our platform. Absolutely. I'm looking forward to experiencing an actual treatment at some point as well. So yeah. Well, talk to COVID. Talk to COVID and you can come to Switzerland. Yes. In your hands. We are here. We are waiting for you, my dear. I'll be there as soon as I can. Can I just say thank you so much for everybody who's joined in and watched. You know, I think it's been so interesting, everything that you've said. And I think when it comes to skincare, more knowledge helps you make better choices as the customer, as the person using products. So I think that's just, yeah. Thank you so much. My pleasure. I hope we've also managed to answer everybody's questions as well. So if not, I'm sure you wouldn't mind the occasional direct message. Not at all. They know where to find us. They know where to find us, right? So we are here. I will be sharing information about the special discount go that we've got for you guys. So, and yes, I will be trying to save this. Okay. So thank you so much. Right. Everybody enjoy the rest of your evening and we'll speak soon. Okay. Love from Switzerland. Ciao. Take care. Bye. Take care. Ciao.