Meat Boy is back.  Classically the chopped cheese is just beef, onions and cheese on a roll with mayo and ketchup. You might see some people adding lettuce and tomatoes but realistically for some bodegas they can't have large volumes of fresh produce every day and there's also less of a margin of error on quality control for things like mayo and ketchup and this reminds me a little bit of a bacon egg and cheese with ketchup. That's what I used to always go to the bodegas for although I've never actually had a chopped cheese. Since we want to make a healthy high quality version of this we have to improve the nutrition of each individual ingredient therefore we have to make pretty much everything from scratch. That includes a mayonnaise and I saw some decent looking tomatoes and lettuce at the market so we might try a sandwich with that as well. For the chopped cheese component we have the best quality bread you can find in your supermarket or you can make it yourself. This isn't like a classic roll or hero that you'll see in the deli but bread alone which is an upstate New York bakery makes the best quality bread I've ever seen. It's literally just organic wheat flour water and salt which is a natural fermentation. Most other bread has additives and you certainly want to go organic on everything to remove the agrochemical the herbicide and pesticide concerns. So you know this is more like Italian bread but since it is the highest quality bread we have access to this is what I'm going to be using. The only thing we're not making from scratch is the ketchup which you can make it yourself but to me it's not really worth the effort and I don't really eat stuff like this. We have all purpose seasoning this is kind of like the little secret that they always put on the chopped cheese while they're making it. Of course we have an organic onion to chop up. Salt season the meat. We have some cheddar from Frankie's here aged meat raw milk cheese. Higher quality more nutrient dense tastes a little better. You have to grade it and do a little prep work but it's totally worth it and then I just have a tiny bit of finlandia butter to saute the onions and burgers and main component the beef we have grass-fed local ground beef from Frankie's for your aged meat. I'm going to form this into burger patties.  Onto the mayonnaise we're using Wagyu beef tallow as the fat component which again we have on Frankie's aged meat. We're going to have some nice labels for this in the upcoming weeks. I have a local farm egg corn-free soy-free that's what you want. Tiny bit of mustard I don't really like this brand but someone recommends it and I still have a lot of it and for vinegar we're going to use apple cider vinegar and of course a little salt. So all we need to do for this mayonnaise is whip it up in the blender and then the tomato and the lettuce which again is optional. So I'm going to do all the prep work and then we will form the chopped cheese so that prep work involves forming the burgers into patties, grating some cheese, chopping up the onions, making the mayonnaise and slicing the tomatoes and lettuce. For the mayo we have to melt the tallow and if you guys haven't had our Wagyu tallow on Frankie's aged meat as you can tell it's really soft, it melts really easily, it has this deep nutty flavor and the reason for that is because the grass-fed Wagyu cattle have more mono unsaturated fat. While the tallow is melting we can add our other components so we want about half a teaspoon of mustard and most mayonnaise recipes call for a whole tablespoon of mustard which I think is way too much. One tablespoon of vinegar and one whole egg, hefty pinch of salt, tallow is melted. Alright so there we have our mayonnaise and if you have a hard time getting your mayonnaise to emulsify like if it keeps separating what you could do is just keep some tallow in the fridge or freezer or you could just even add some frozen or cold butter and that'll kind of bring it back together. So I got my pan on high heat, about a tablespoon of butter, get the onions going, well that's enough I'll put the mayo and ketchup on the spread, any organic ketchup from the supermarket's fine. Onions are starting to brown a little bit and we just want to sweat them so the pan's hot enough and you want to put in the dry burger patties. You want the patties to be dry and thin so it cooks quickly and that you get a nice brown crust on each side. Usually at the delis they'll have these big metal spatulas. That would make this a lot easier but I'm using a spoon. So flip this over so you got that nice brown crust for a flavor. I'm going to put a pinch of salt on the onions. Now I'm going to cut up the burger, press it down a bit and we'll season that with some salt and our all-purpose seasoning. If you don't want to buy this or make this it's onion, pepper, garlic, parsley, celery, seed, tomato powder, guar gum, basil, thyme, sage, oregano, coriander. So you know you could just take whatever spices you have in your cabinet, throw a little bit of each of them on this. Now sometimes they also use like chicken bouillon but what you could do instead of chicken bouillon is take a little bit of organic beef broth. That'll add a lot of flavor here and that'll also help us deglaze this pan. You got nice brown crust on that meat, nice caramelized onions. Now we'll lower the heat, take our raw American cheddar, a little more broth just to steam it up and then we'll cover this for maybe two or three minutes to melt the cheese. So that was maybe a minute and 30 seconds.  Nice thing about this it's messy you know you don't have to worry about the presentation being nice, you don't have to worry about getting a super nice caramelized crust on a burger patty or a steak which is kind of hard to do. Just get a little crust, chop it up, melt the cheese, throw it on the bread. While these cool off I'm gonna make two more sandwiches that we can use for the lettuce and tomato. One thing that makes these bodega special is the caramelization on their griddles so this second batch is probably gonna taste a little bit better. You can see we have you know all that brown crust and flavor on the burger and on the onions. So the second one has so much more flavor look at that deep brown caramelized juice at the bottom there. So I expect these to taste fairly different. No ketchup on the second one just mayonnaise because we're gonna do the tomato. I'll let this cool off for like two or three minutes then I'll put the toppings on. A couple slices of tomato, tiny bit of lettuce. Now I made four of these because this is gonna be my sister's lunch for like a week but let's try each of them. See how they turned out. Some of you might be wondering why I didn't toast the bread and I think just with the mayo and all the fat and the flavors you don't really have to toast the bread and you know in these bodegas in these delis they they don't toast the roll. Maybe they'll warm it up a little bit on the flat top but kind of if you want to. I'll tell you guys right out this was way too much work to make a bunch of sandwiches. It's taken me like two hours between the prep, the cooking, the cleaning, the ingredients but let's see how this tastes if it was worth it. I'm gonna go with the classic first with the ketchup and mayonnaise and I mean this is obviously way more meat than a typical chopped cheese but you know towards towards the back there's not as much meat but you know I think most of the time you'll see you know 60 70% bread as opposed to all this meat. I mean it's a cheeseburger. It's a good cheeseburger. I guess it's about as good as a sandwich it's gonna get but let's try the the lettuce and tomato. Now this looks a little more balanced and there's less meat on this one so this might be better. These are both very good sandwiches. I prefer the classic one with just the ketchup and mayo but only by a slight bit both very very very good. The adjustments I would make would be adjusting the ratios of meat to cheese to bread mainly less meat more cheese and on the tomato and lettuce you could also slice the tomatoes a bit thinner but overall very very very good. I think the only reason that I almost liked the lettuce and tomato one more was because we had all those flavors and that caramelization in the pan. So definitely try this out. I think this would be great to give to your family you know to introduce them to really really high quality ingredients and the difference that they can make in something like a New York Bodega classic and it's kind of funny because you know this sandwich you can charge $15- $20 for but those regular chopped cheese would be like three four or five dollars. So thank you guys for joining me today. Definitely let me know if you have any questions or suggestions down in the comments below. We'll be doing a live stream later on the channel Frank Tufano some live vegan critiques so I'm excited to join you guys there. Outside of that I'll see you guys for tomorrow's video.


What's up everyone, Takedown here. Welcome back to another video. Today I'm going to be talking about some video games that you can play with friends and the ones that I honestly recommend. Let's get right into this. So even though right now most of the time I do play by myself solo whether it is WWE or other games or even just playing GTA 5 and just playing by myself online, most of the time I am playing by myself as opposed to when I was once playing with my friend Jack just because he doesn't get on as much as he once did. But here is a list of great games that you can play with your friends that honestly you will have a blast. Up first is Apex Legends. This game here is awesome. Definitely do recommend playing this game if you do have a mic and getting in your own solo party just the two of you guys and playing this game. It is awesome. It is great to have callouts. It is just a blast and it even more is a lot of fun if you're way better than your friend because your friend can go down and you can come in and clean up the enemies and then revive them and it's just a blast. So definitely awesome trying to get the wins and trying to just be the dominant player each round is just a lot of fun and just awesome. The only thing is when you play with friends you might have a different fighting strategy and a different strategy going into these Battle Royale games than your friend might. You might go into the mindset of trying to get the best items that you can and try to get kills along the way and your friend might just want to avoid everything and that's usually what Jack does. He just wants to avoid everything get to the final one and then die. So if you can get some kills along the way to me that makes the experience a lot better but it's awesome to play with friends. Next up is Grand Theft Auto V.  I played a buttload of it back in the day with the Mafia. Whenever it first came out on the PlayStation 4 I played it so much and I actually burnt myself out and recently just a couple months ago I did pick it back up and I'm just getting back into it online getting different businesses and making money and just playing in general purchasing new cars and it's a lot of fun not only to play by yourself but to play with your friends going through helping each other sell your inventory and stuff going through with the events Rockstar does put out where it's double money or triple XP or different things like that and just having a blast and reliving some of those modes that we did play back whenever we first were playing whenever it first came out on the PS4 so it is a lot of fun. So if you haven't played this one definitely recommend playing it with your friends. I think most people have but it's just a lot more fun playing with your friends than it is playing by yourself and it is a great great game. Next up is a game that is a way out. This game here you can only play with two people. It is a co-op campaign game and I do recommend playing with a friend that has a mic that way you guys can communicate because there's different things that you have to talk about in the game in order to see which direction you guys take and which choice you guys will make and you can play with strangers but it just makes it so much more better if you are playing with a friend because at the end there's a plot twist and to see who is better it's just an awesome awesome ending to the game and this game here is a lot of fun and you play with your friends you and your friend will both earn the platinum trophy for this game. Next up is Rocket League this one here is just basically soccer with cars. It is so much fun it is so competitive but whether or not you're playing against your friend or with your friend on the team it's just a lot of fun to go and basically help each other throughout the matches get wins and definitely an easy game that you can platinum if that is what you're into or trophy hunts. I was able to platinum Jack didn't but we just don't play it as much as we once did but it is a lot of fun and I highly recommend it because it will make you laugh along the way and easy easy to pick up an easy game not much strategy and you will have a blast. Next up is Overcooked 2 which is definitely a stressful game it's something that I've been grinding out here or there trying to earn all the trophies to get the platinum but it is incredibly hard but it definitely a lot more fun playing with friends than it is playing by yourself because you get that extra advantage you get the teammate you get somebody to talk to and talking on the mic is way easier for this game because you can communicate better you can have somebody wash the dishes and do the chopping you have the other person cooking the items and serving them and then bringing the dishes to the dishwasher so it's a lot of different things but you just whenever you do play you have to kind of pick your different roles and kind of chat and decide who's better at once and then having each person do their own thing instead of both people cutting up the meals cooking the meals serving the meals and both people responsible for washing dishes it's way easier if you both have your set roles for the game and the final game that we're going to be talking about in this video there's of course more that I could mention but this one here is Fall Guys now most of the time Fall Guys even if you're on a team it is solo there's not a whole lot of way that you can help your teammates advance in each round but it's just a lot of fun and it's blast just playing with somebody especially on the mic because you're going to get so many laughs along the way and so much fun that you're going to have so I definitely recommend Fall Guys if you have not played it it is another kind of battle royale game but it is just hilarious fun quirky and something that's great to play with friends so once again there is probably a lot of other games that is great to play with friends but these are the ones that I play the most and the ones that I loved the most comment down below other games that you like playing with your friends and I'll see you guys in the next video please take care peace


Greetings fellow runners, it's time for Q&A. You guys sent in lots of great questions and I'm going to answer them for you in this video. Let's go. So first question from Jacob. Would you still run if there were no running races ever? And the answer to that is very simple, very easy to answer. Yes, absolutely. For me running races are, well it's a lot of fun and it gives structure to my training and you know gives me a goal and something to measure myself up against and to achieve certain times etc. So I love races and as I said they do give structure to my training but my real joy from running comes from the everyday grind and doing the training and seeing the improvements and also just the joy of running itself. Even if I didn't have a watch and I didn't care about times and I didn't have any races I would still be out there running almost every day I think because it's just such a nice way to just get out, move and it just feels good. So the answer is yes, I would still run if there were no races. Lee Louch asks, what are the benefits of incline walking? 15% incline on a treadmill for your overall endurance. Yeah, incline walking is great. I mean you would be walking in pretty slow pace but you would be breathing pretty hard. So it would be pretty mild on your structural system. Your legs wouldn't really be that much taxed because it's so slow but you would still be able to breathe. So for someone with, well it really depends. I would say that that's fine but you do get good at what you're doing. So if you do a lot of incline walking you will get good at incline walking. If you want to be good at running you should probably do more running. So I would say that although there are definitely benefits I would probably look at incline walking as more of a type of cross-training something you can do to sort of alleviate or to add variation into your running routine rather than something that you do specifically to get better at running. It would probably then be better to just run at a comfortable pace, easy pace and also do workouts of course and just generally train more specific. But incline walking can still be great. I'm just going to check that I'm still filming here. Yes, sometimes it shuts off and I'm going to try to do this as a no editing clip. Alright, next question from Amadeus. He asks, what do you think about training with small weights for an unproportional muscle situation? It's not too healthy long term but I was wondering about running with weights. So I assume you mean like running holding small weights or perhaps wearing a weight vest or something like that. I would say no, I would not recommend doing it actually. I'm not a fan of the weight vest idea unless you're training for a race where you need to carry a big backpack or you're training to get better at carrying a backpack or pulling something heavy or whatever. Again, it's the specificity thing. If you just want to be good at running though, you could take off the weight vest and just run faster instead. And it would be the same stimulus, but it would be more specific to a more appropriate running pace. So in this case, if you have muscle imbalances where perhaps one leg has some weaknesses compared to the other leg or arms or whatever, I think probably the better thing to do would be to work on form drills, to do running drills where you practice your form and work on sort of becoming more symmetrical in how you move and also do strength training, specific training in the gym to strengthen those muscles that are weaker. And of course, over time, as long as you keep, as long as you stimulate both sides of the body equally, so if I'm assuming that you meant like running with maybe one weight because your right side is weaker than your left and you want to strengthen it, I think it's better to just train both sides by doing single hand movements or single leg movements or whatever and then over time, it's going to actually equal out. So that's my recommendation there. Jan wants to know, do you have at this point in time the endurance to do the marathon without going in the basement, really, you know, giving it all you have and being really wiped out and what time do you expect for the run? Good question. I think yes. I mean, right now I'm sort of coming back from injury and I'm building up my endurance in terms of my ability to do long runs and I haven't done a lot of long runs now. So I think if I went out now and did a marathon, I definitely am confident that I could finish it, but it would trash my legs because I haven't done the necessary training. If we're talking more about like in general, when I'm in good training without having actually done a full marathon build up, I think I could and even today if we ignore the sort of muscular endurance aspect of it, I'm pretty sure I could pull out like a marathon in like, let's say three and a half hour. A three and a half hour marathon for me at this point, I think would feel pretty doable, not really that big a deal. But then again, a marathon is so long that it's almost always a big deal and I'm not going to pretend there and say like it's no big deal because I haven't even tried a marathon so I don't know. But yeah, I'm pretty sure I could do a marathon now in 330, but it would be pretty tough for my legs. He also wants to know how many kilometers I run each week. And the answer to that now is that I'm currently at about 50 kilometers per week. So I got up to about 100k back in 2019 and then I had some health issues and then I've had an injury and another injury like it's been a big mess for the last year essentially, but I'm starting to get back to it 50k a week and I'm hoping to get back up to 100k per week by the end of the year and then keep building on that towards essentially more and more mileage as much as I can tolerate over the next five years or so. And then we'll see. He also says that Sylvester Stallone trained two hours in the morning and two hours in the evening for Rambo and that's a lot of training and that's cool. All right, Donna wants to ask and Donna is actually my coaching client. She wants to know, do you recommend having a snack unless there's someone else with the same name though? I don't think so though. Do you recommend having a snack prior to a morning run rather than running on empty? Does this affect cortisol levels and fat burning for the remainder of the day? It really depends a lot on the person.  I feel like if you have a snack before or if you have a snack during or any time you have a snack, it doesn't matter as much. In terms of your cortisol levels, I would imagine and this is just speculation, but I would imagine that cortisol levels would be better overall if you do have a snack. It's quite taxing. It depends on the run, right? If you go for a really long run in the morning on empty and you're like maybe glycogen depleted after sleeping your liver is out of glycogen so you're essentially sort of getting into some blood sugar issues this would be pretty taxing to your system and perhaps even cause a cortisol issue long term.  But then again if you do feel like having a snack like having a banana maybe, that could also be a good idea. Certainly if you end up noticing over time that your quality of the run like suppose you're going out for an hour every morning or something and well I know the training that you're doing of course Donna but suppose someone was going out every morning for an hour for example they as long as they feel like that's fine and they have good quality on the run and they feel good without having a snack then that's probably fine, but if they feel like they need it then they probably need it and they should take it. So it really depends on the person and I recommend just following the body basically and it's not going to affect your fat burning too much. As a runner, as in terms of your fitness progression running itself is going to stimulate that fat burning quite a lot even if you do eat a snack. Philip says as a fellow flat footer what obstacles have you experienced and what practices to alleviate it? I'm actually not really a flat footer I don't have a flat footer I have actually quite a high arch but I do pronate quite a lot pronation is fine though, it's natural, it's normal I pronate a little bit more than normal and it's probably because of my ankle mobility being very limited due to some injuries in the past etc like in the way, as a child like way back so I sort of pronate by cheating essentially without going through the ankle joint I go around it but I'm not really flat footed but I have really really wide feet so that's probably why you're thinking that I'm flat footed if you are flat footed though it's probably okay, unless it leads to injuries it's probably okay, we're all different and we don't have to necessarily change the way we are too much but we can make an effort I think it might be beneficial or if it's causing problems so I would suggest perhaps just doing things like ankle sorry, towel grabs, is that what they call it? when you have your foot on a towel and you sort of grab the towel if you look up exercises for plantar fascia plantar fasciitis you'll see, you'll find the most exercises that sort of strengthens the plantar fascia and the arch for arch training there are some exercises that will sort of strengthen the arch a little bit and get that happening which might be beneficial also maybe running in shoes that are wide enough for your feet so that you can really splay your toes and perhaps running barefoot as well would be a good way to sort of strengthen that arch and walking around more barefoot that's probably my recommendations I'm gonna check the camera again I'm so paranoid because sometimes it's just stopping which is weird busy wave why does running make me feel weighted down like I'm wearing heavy boots I'm about 15 pounds overweight but I had the same feeling when I was a normal weight well yeah, I mean you can sometimes feel heavy running chances are you're maybe running a little faster than you should like you're maybe pushing the pace so much that it's actually quite an intense run and then you're gonna basically feel heavy it could be the reason maybe in that case just take it easy just ease up on the pace and just take it easy and relax and enjoy it and you might feel better another reason sometimes where you might feel heavy is if you're not getting enough carbohydrate it's very common for runners to talk about heavy legs when they're not carved up to the max so definitely focus your diet around carbohydrates get at least 70-80% of your calories from carbohydrates that's my recommendation and that could help look at your sleep of course that's a situation as well and then I notice that I feel heavy as in my physical weight feels heavier when I'm running while being sore or if I'm sore from a strength workout the day before or something then I can feel really physically heavy and I think it's because the muscle fibers aren't firing well, they're firing but a lot of the muscle fibers are not able to produce enough power because they're going through this inflammation process as a result of the strength running perhaps so look a little bit at on the timing maybe of when you're running compared to other things could be perhaps that's what it is it could also be that you are wearing heavy boots I don't know, are your shoes running shoes or are they heavy boots? that could be a situation too Rob, snow looks pretty opposite weather here minus 36 wow when they say or probably talking about 36 degrees plus actually anyway question is when they say training at altitude you can be beneficial for elite athletes what actually does it do to the system how long does it take to reap the benefits how high above sea level is considered altitude training anyway great question, huge question very simply put when you go up in altitude the pressure there is lower so there's essentially less oxygen per square or per cubicle anyway less oxygen for the same volume less oxygen in the air essentially and you are the pressure of oxygen compared to the content of oxygen in your blood called the partial pressure is less because there's less oxygen in the air kind of weird way of explaining it but the point is that you're not able to get as much oxygen into your system as you do when you're at sea level and this means that you have less oxygen to do the work and oxygen is really key in doing the aerobic metabolism that's necessary for running so the higher up you get the less oxygen you're able to take in and the less you're going to be able to produce work and so that's what happens and this is good of course because the body adapts so when the body is experiencing this hypoxic situation which means that it doesn't have enough oxygen over time it produces more red blood cells with more hemoglobin and these red blood cells with the hemoglobin transport oxygen so you essentially get more oxygen carrying cells and that means you can sort of tolerate the reduced oxygen level and then when you then go down to sea level again suddenly you have an excess of red blood cells and you're able to take up even more oxygen than someone else at the sea level anyway so that's the idea how high? well it's pretty linear but you'll notice mostly an effect for endurance training they talk about things like they talk about altitudes like 1500 meters at least maybe 1800 meters really that's like medium to low altitude and then the ideal altitude is like 2000 meters, 2003, 2005 maybe up perhaps as high as 3000 meters so let's just say plus just above 2000 meters it's probably ideal and you need to be there for like 3 weeks probably for the optimal effect maybe even longer so 3 to 6 weeks maybe ideal for getting that effect and then you go down to sea level and the effect lasts also 3 to 6 weeks or something like that I think very interesting topic vegan pajamas brand new runner hair I want to start running but walking a lot has given me mild plantar fasciitis can I still do light jogging I'd say yes you can still do light jogging unless it makes your plantar fasciitis worse you have to just keep an eye on it and perhaps do some of those exercises that I talked about earlier in this video about strengthening your arch and strengthening the plantar fascia and it's just a matter of keeping an eye on it really and as long as it doesn't get worse with jogging you can definitely do that perhaps consider reducing the walking a little bit and balancing it out effervescent bubbles how do you feel about running magazines I like running magazines because it's just a casual read you don't have to commit you can just look at the pictures and read little things there I quite like reading it but of course you do have to take it with a grain of salt because they're all about the hype fancy sort of big things they sort of blow it out of proportion sometimes where they take science and they sort of make it into entertainment so well some magazines are better than others Dennis he would like to know how to safely increase mileage I've said in the past that you increase it stay stable for 4-6 weeks and then you can increase again but only one aspect at a time how much should we increase when we increase it and he's building up his mileage also with this approach are there so-called down weeks or is it all just no down weeks his goal is to keep injury free, build up mileage to have marathons, struggle with injuries great question yeah well first of all how much can you increase well it really depends on the person their history, their goals how fast they want to progress but I would say anywhere between mileage you can increase from one week to the next someone like you currently have like 25k per week you know a conservative jump would probably be to go to 30 but you could perhaps even go to 35 I probably wouldn't go much longer than that though so let's say you do go to 30 you jump up to 30 and then you stay there for two weeks perhaps so when I said like four weeks and then you increase it again and again like a plateau kind of thing that's sort of the general principle but in practice it's going to be more up and down so yes there are down weeks so in your case I would probably do something like 25 you're at that now then you would go up to like 30 you would keep it at 30 again and then you go down to 25 again go back up to 30 35 and perhaps depending on how that feels you go straight down to 30 again the next week or you can maintain one more week at 35 before going down to 30 and then you'll do a couple of weeks at 30 again back up to 35 and then another week at 35 perhaps back down to 30 and now you can jump all the way up to 38 or 40 or you know depending on how it feels and how sustainable it is so you modulate it and really you can have a plan but at the end of the day you have to just feel it and constantly modify your plan a little bit along the way which is why it's good to have a coach or to just pay very good attention to your training yourself keep a training log log all your training have a plan and incorporate those down weeks but don't have a rigid plan where it's like 2 weeks up, 1 week down, 2 weeks up, 1 week down that can be the general idea but then you do want to sort of ask yourself how are the legs feeling, is it a bit too much yes let's take it down a notch if it feels a bit too much but if it's like totally fine we'll keep it at that for a little longer or go in further up and remember that it's cumulative, mileage is cumulative so 1 week at a higher mileage might feel fine but 2 weeks that's when you start noticing that it takes a toll and you might want to bring it down again before going back up so that's the idea, good luck with your half marathons let us know about how it goes Sophie she has a long question, I've already read it so I'm just going to sort of summarize it a little bit she wants to know how to keep intervals interesting she gets stuck with the sessions, she has her bread and butter type sessions, you know, classic 6 times 8 other meters 10 times 4 meter type of sessions and she wants to know how to spice it up well, first of all I would say that those are great sessions and I'm actually a big fan of not spicing it up too much, I'm a big fan of actually just keeping it steady, I do recommend this book Daniel's Running Formula, it's just very simple straight forward sessions, essentially what you're trying to do is just accumulate time at different intensities and over time you'll build the amount of time that you can do on each session, so if you're used to doing 10 times 400 meter at threshold, well maybe start trying 10 times a thousand meters at threshold, you could also of course, if you want to spice it up after all, you could do pyramid sessions where you run longer and longer intervals at all you start and then you'll build up the length of the interval and then you'll build them down again in a session or you could do the same with speed where you run faster and faster you could have a session where you do both threshold and speed work in the same session and you mix it up a little bit there are countless types of sessions out there if you want to be casual about it though and play around with just like a fun session, you could do a fart click which could either be like a completely random like a traditional original type of fart click where you just go out and run and you randomly choose to run faster at random times, so like just let's go fast up this hill let's hit the gas and go threshold type of intensity for like a kilometer or two let's do a sprint over this little area or you just sort of play around with the speed a little bit a more modern type of fart click is where you do like maybe 1k on 1k off 1k on, 1k off 1 minute on, 1 minute off 2k on, 1k off wherever, where the on perhaps might be like your marathon pace or your half marathon pace, your threshold pace and off might be a little bit slower than that but still pretty steady and you can do it as a continual run those are some ideas anyway how to build upper body for runners without a gym okay well, first of all, depends on your goals right, but if you are a runner and you're looking to perform well as a runner I wouldn't actually do upper body gym work to be honest, you say you lost the muscle mass now that the gyms have closed well, that's probably a good thing for your running performance I would probably focus more on lifting for the legs it's like deadlifts, squats lunges hip core exercises but arms and upper body that weight isn't really going to help you run faster but it will make you heavier it's just going to make you slower as a runner so that's my opinion on it, I wouldn't actually do upper body strength but if you are interested in doing it or you just want to maintain a healthy upper body, not really that much muscle bulk but you just want to stay healthy perhaps you could just do the classics, you could just do some push ups push ups are great you can do pull ups if you get a pull up bar or if you can hang from a tree or you can hang under your table and do essentially rowing where you hang under a table and pull yourself up almost like a pull up those would be my thoughts I guess food run balance is very difficult how to gauge how much calories you need or even to gain muscle etc try calculators but they don't work timing well, to be honest the way I do it is that I eat the same thing pretty much every day or I have a very very good idea of exactly what I'm eating and then I weigh myself at regular intervals, you can do it every day or you can do it once a week, it's probably better you weigh yourself once a week and if you see your weight dropping then you can conclude that whatever you are eating is not enough and you are losing weight or if you're gaining weight you can say whatever you're eating is probably more than you need right and then that's fat weight really when it relates to food but of course if you're building muscle then you're going to gain some muscle too but in order to gain muscle you definitely need to eat more than your maintenance level of calories so if you're building, working on in the gym and you're doing muscle training and you're not seeing an increase in your weight over the course of several months you could conclude that you need to eat more essentially it could also be related to your training details right like maybe you need to train differently of course but typically eating more will result in weight gain even if some of it is fat and some of it will be muscle if you're lifting weights I think it depends on the situation but I guess my answer is that when I eat a banana I count 100 calories it might be more, it might be less but over time it averages out and I get my own idea of what a calorie is it's sort of like calibrating based on what you're eating so over time I know that I eat about I need about 2300 calories plus my exercise calories it doesn't matter if that's actually 2300 calories or not the food that I'm eating what matters is that I've found that I found out that what I call 2300 calories works I'm saying it's kind of difficult to explain but the main point is just monitor your food intake and monitor your weight over time and calibrate it based on whether you go up or down in weight if you want to talk more about it maybe you could send me a message on my website there's a link in the description to my website send me a personal message there or like an email essentially and we can talk more about it we could even do a coaching session if you want to discuss it more in detail how do you sum up a diet in just a few sentences I don't know I'm vegan, I eat a whole food plant based diet, I eat lots of fruit, I eat lots of vegetables I eat oatmeal I currently bake my own bread yeah, and I take a bunch of supplements too who did wants to know would it be possible for someone with weak knees to work up and have a running practice I've tried in the past but my knees started hurting I gave up I might have gone too fast forward in the process let's make sure it's still filming it's still filming, oh wow half an hour, that's a long video but I guess that's how it is when you do Q&A so well the main thing is build up slowly build up slowly, maybe you went too fast like you said yourself so take it slowly, build it up gradually that's your main thing and whatever you think is gradual do it even more gradual and whatever you think is a slow progress do it even slower than that give yourself like a year to slowly increase your running practice and get to a point where you're running regularly or at least six months if you have knee issues it could be related to several things that you're pretty weak maybe in the quads, the stabilized knee in the muscles around the knee so perhaps you would be well off doing some strength training maybe lifting some weights even again you have to start very gradual though and also it could be related to your running form perhaps if you notice that you're landing with the foot quite far in front of you with a straight knee that's definitely not good for your knees so make sure you're landing more underneath your center of mass with a little bit of a bent knee okay and the easiest way to do that is just to increase your cadence just to run a little bit more steps per minute take a little shorter steps and instead of doing like boom boom boom you do more like like your little tiny dog imagine that you're a tiny dog and you'll be fine well there are many reasons why someone might have knee issues but strengthening the knees strengthening the legs doing exercises like that and most of all just building up very gradually start by going for a walk and running just just run like 2 minutes and then the next day, 2 days later or whatever you can run 3 minutes and just take it very very gradual and you'll probably be fine and of course you can contact me as well if you want to have a coaching session for you or anything like that if you're interested are the bear sense how much impact do you think diet plays in performance and he or she talks about how a lot of fitness influencers and trainers etc speak of very strict diets and when you see a lot of the top athletes they're not really eating a perfect diet, they seem to eat sometimes quite unhealthy and let's do that first the main thing for performance is going to be hydration, calories and carbohydrate even if your diet is crap in terms of quality as long as you're getting enough calories and you're getting plenty of carbohydrates and you're staying hydrated and you're getting enough sleep and all that that's going to be the main factors for your performance then of course there's all the micronutrients and the quality of your food which will affect your health and your health is closely linked of course to your performance but you got to remember also that health is sort of like a cumulative thing so when you're looking at some of the best performers they're typically in their 20s or perhaps 30s so they're very young and when they're young when humans are young you can sort of get away with it a lot because the body is still running on youth if you know what I mean it hasn't been worn down yet and the cumulative effects of an unhealthy diet and lifestyle hasn't yet caught up and they sort of compensate a little bit by being very active right so that's one of the factors and then in terms of like are they really eating that healthy or not I don't know it depends on the individual a lot of the times they will have a diet that's actually very healthy and on top of that they'll also have some unhealthy foods like candy and stuff and in that case I don't think it matters that much because they're still getting all the nutrients in through a healthy diet but their calorie needs are so large that they can also eat junk on top of that and that wouldn't be as bad as if someone had low calorie in taking just a junk because they would miss out on a lot of nutrition and of course the elite athletes they typically get what they need because they're just eating so much in general that's also an aspect of it another aspect is whether or not an athlete would actually be even better if they optimize their diet and the answer I think is yes so if you have a person an athlete performing great but having a pretty crappy diet and they're still at the elite level well maybe they would be even better because of their crappy diet so are they good because of their crappy diet or are they good in spite of it right? next question is what's your most controversial topic on either training or nutrition that's difficult to answer I think depends how you look at it some of my opinions are controversial for most people and for the mainstream and according to mainstream media it's controversial carbohydrates are super important to human health we need to eat lots of carbs sugar is not really a big problem in fact it's one of the best things you can have in your diet in the form of fruit and also just carbs carbs are awesome as an athlete and for health for the majority of people and because of the mainstream media that's probably a controversial opinion but if you look at the science it's actually not a controversial opinion at all it's the consensus there's so much science backing up the idea of eating a carbohydrate focused diet predominantly carbohydrate and also performance data on carbohydrate supplementation leading to better performance so I guess that would be one way to answer that question last question from are the bear how do you tell if you're responding to a particular session in order to determine what session you need in your training regimen chairs from Hegedal literally so well not literally but close by so that's a difficult question to answer to be honest I would say the best way to do it is to keep a training log and to over time and when I say over time I really mean over years of training when you have your best performances and then look at what you did in order to get those performances that would be the only real way to know but in terms of the and even then you wouldn't truly know but in terms of the short term probably just whatever feels the best for you and where you can notice that it gives you more than it takes from you but it's a challenging thing to do it's a great question and not easy to answer few more questions three more to be exact and then we're done Tara wants to know have you ever had Skyatica if so how did you handle it did you still train or did you rest until you recovered if you still trained did you change anything about how you trained while well having Skyatica good question the Skyatic NERB goes from your back to your leg essentially especially behind the hamstrings and the glutes that's where Skyatica pain typically shows up I haven't had a lot of problems with it to be honest I get it when I'm driving and I have to put a book or something underneath my butt cheek after a while in order to alleviate it I don't know that much about it so I couldn't really give you a great answer unfortunately what I can say though is that I like to sometimes heavy lifting or running I like to hang from a bar just like a dead hang because it sort of elongates your spine and alleviates some of the pressure because over the course of the day and during heavy lifting and heavy running you compress the back and the back compression causes Skyatica pain usually by irritating the nerve at the side of the back and so one way to do is to hang and do some stretches maybe to sort of open it up a little bit and of course get enough sleep because when you're lying there horizontal those pads in between your back they open up again another thing is to strengthen your back so that you have a strong back that does not compress as much because the muscles take a lot of the load rather than your back and the best way to do that is to lift weights, quite heavy weights but of course again you do want to build up to it very gradually I would recommend the dead lift for example doing dead lifts are great for back strength and for just good human fitness and health so I would probably recommend that in terms of whether you should rest until you recover etc I'm not quite sure, you should probably talk to a physiotherapist or something about that even doing that though, if you have this issue now just go to a physiotherapist get an appointment and just get some advice, some expert advice even if it's a short 15 minute consultation just to get some general advice on what to do because there's no point in just waiting around for it to get better if it doesn't you're sort of wasting your time if that happens so just get expert advice and do what you need to do and I hope you feel better soon I do know a lot of runners with sciatica pain though and they typically say that they're able to train through it and sort of manage it, right and it doesn't really necessarily get that much worse churn I'm wondering how beneficial it would be to keep moving on rest days like going for walks or something I'm assuming that the benefit would be of increased blood flow or is it better to rest and minimize movement that's a great question that I've also done in my videos I think it's difficult to say I don't know if anyone knows the definite answer to this but I will say that my opinion is that it really depends so yes it's because of the increased blood flow so that's the idea if you move and you run a little bit easy on a rest day you'll get more blood flow you'll repair your muscles and tendons etc a little bit faster, right yes but at what cost because if you had a really taxing session yesterday maybe you really need to rest today in order for your system and your endocrine system and just the energy systems to recover fully so it's a matter of your structural system versus your system as a whole and I think your system as a whole in terms of your energy levels your veins and your endocrine system etc is better off your hormones and stuff is better off resting completely but your structural system is probably well sometimes that's also better off resting completely if it was really really taxed the other question is can you get away with doing light training while still recovering because if not how would you be able to accumulate a lot of volume to be good at endurance sports, right you need to accumulate a lot of volume which means that even on rest days you need to get in a little bit of training and if you keep it light you'll probably be able to do it while recovering so yeah I don't know if that answered your question I'm not entirely sure basically last question Vesna wants to know what kind of socks do you recommend running socks Jinji socks I, N, J, I, N, J, E I sorry at the end Jinji socks they're the toe socks that I bought because I had Vibram 5 finger shoes and they're the only socks that fit or they're probably other brands too and then I started liking them so much that even now that I'm running normal running shoes I just enjoy socks because they feel better they allow my foot to move more naturally inside the shoe and my toes to splay and I avoid blisters because they protect against shaving in between the toes and I just enjoy them so those are the socks that I recommend wow lots of question, long video thanks though for your questions, I think a lot of them were really great questions if you have more questions if you want some assistance perhaps in your running journey remember that I do offer coaching and it might be as simple as sending me an email and asking me some questions and that's not necessarily going to mean that it's coaching you can ask me questions and I'll answer them if I have time or when I have time and if you want formal coaching we can arrange for that too and of course give it a like the video, share with your friends and have an awesome day and happy training leave a comment, let me know what you think about what I told you or what I answered based on your question and stay tuned for more videos alrighty, bye


Today is a good day and we want to talk about what happens when you get water in your epoxy resin, right Dave? So, we have three samples here to show you. This is a clear sample of just art resin and it's perfect. This sample has three flicks of water in it from a paintbrush. Flick, flick, flick. And look at what happened. I mean maybe you could like that effect and do something cool with it. It's still cured. Now this one has three more flicks and was stirred a bit of just water in your art resin. Anyways, yeah, no that's the one with water. That's the one with water flicks and art resin. That's just art resin and this is the one with all the water. So there you go. If you want it to be perfectly clear, don't get water in your resin. You want to sing with me? Oh, thank god that's over.


What's up guys micro with Jaspie's doing a quick recap well not that quick because there's a lot of cards But of our 2023 tops finest six case break 48 boxes as well as a pick your team done on fanatics live It's a lot of cards to go through here, so So throw kind of stop it like some of the more notable ones so your shita to a hundred Adley to 250 Rooks prep 80 to 175 show eight at 300 Vargas to 150 Josh young to 250 pros at a 99 gold Alec Thomas Rose gold Anthony Volpe to 75 at a rose gold Josh young to 75 Purple your shita to 250 Gold headliners Randy Johnson a 50 prep 80 to 50 every 150 sorry Had a finest rookies Mazataki Yoshida keep forgetting The name of this parallel, so I'm just going to call it the case of parallel There you go for the socks show heated to a hundred There's a Brett Beatty finest rookies with the case of parallel Sangata 300 And then we had a orange true orange Michael Harris to 25 soda the 99 Gold Michael to toglia to glia to 50 Louise Grissom to 125 No Gorman a 150 Volpe to 125 Volpe to 250 Gorman to 99 Brett Beatty rose gold to 75 Gorman to 250 Grissom to 125 again All right, that was only stack number one, so I'm gonna keep it going here J-Rod first on print to 99 The gold tops world's finest devours to 50 trout to 250 Steer to 175 Oh, happy to 250 Gold Garrett Mitchell a little color match there at 50 rally green at 300 and then rice Harper headliners In that case of parallel Adley Rutschman To 125 From nailer to 150 Mariano Rivera headliners in the case of parallel Gold Boba shut Michael Harris to 250 Gunner to 300 And then we had a rivalries of Aaron judge that one is in that case a parallel as well Orange, I'll to Vade to 25 She turned this down, so it doesn't Rice train to 75 Corbin to 250 J-Rod to 99 Gold headliners of Nolan are not out of 50 rose gold on your cruise purple Brett Beatty We're getting there guys Von Grissom rose gold to 75 Headliners one Soto in the case of parallel Then we had a one Soto rivalries gold out of 50 Kunia gold chain McLean hand All right now on to the autos Nick Prado Blue out of 150 finest rookies toglia Like a bro to 99 Had a gold buying bucks in Alex call green call Stores to 150 Brett Beatty Gold Brian servant Michael Harris another grove Buxton moments auto Oswald, Parazza Nailer gold Larry Walker auto and a Josh young Had a Shea Ling Lears finest rookies auto Massey Masataki Yoshida green refractor auto to 99 Shea Ling Lears orange wave to 25 Morel Ashcraft Gabriel Moreno to 150 and then another Larry Walker. This one is orange out of 25 JJ with data 99 Mark Burley finest moments auto Vargas JT real Muto tops world's finest in the WBC uniform out of 99 Semian kill Killian Cal Mitchell to 99 Ruiz Sanga to 150 had a orange estuary Ruiz to 25 Another Ruiz Buxton to 99 finest moments Keith Hernandez Cal Mitchell to 99 again Wanda Franco and the Dominican Jersey to 99 Josh young again.  Yeah, Jordan Walker to 99 Another finest moments of Mark Burley We hit three of those. I think Aguero Rator orange hunter Brown to 25 Smith Durand James Almond blue to 150 Morel to 99 estuary Ruiz to 99 Gabriel Moreno orange 25 to 25 Buxton gold out of 50 another Yoshida another Moreno Steve Garvey to 99. That was cool Michael Harris to 150 Dermas All right last little stack here guys another Ruiz Gold Vargas to 50 another Jordan Walker green to 99 Another Burley All right, and then the last little highlights here. I've got a one-soto diamond finest. That's two of five Had a world's finest trade Turner auto red five of five there Jordan Walker one of ten Finest rookies Vinny Pasquantino red three of five and Never seen this parallel, but Jose Altuve three of three So that does it was a pretty quick break, but yeah, thank you to everyone who got in It was a lot of fun, and I'll see you guys in the next one. Bye guys


Recently, you may have heard some exciting news about updates to the Microsoft donation program through TechSoup Global. This video is a part of a series of short videos from TechSoup designed to help you further understand these updates. The Microsoft software donation program for U.S. nonprofits on public libraries is one of TechSoup's most popular resources. Microsoft has made several updates to its donation program to make it easier for organizations to access the software donations they need when they need them. Let's take a look at some of the changes to requests and allotment cycles. One change to the Microsoft donation program deals with donation allotment cycles. As a result of the program updates, an organization's first donation request after July 27, 2011 initiates the beginning of a two-year cycle. This first cycle then sets the organization's reoccurring cycle schedule thereafter. For example, if your organization makes a donation request on September 1, 2011, your new cycle schedule will begin on that date and will end on August 31, 2013. The next cycle will begin on September 1, 2013. Another change to the Microsoft donation program deals with the number of requests. After July 27, 2011, there is no limit to the amount of times an organization can make a Microsoft donation request within the two-year cycle as long as they have not used up their full donations allotment. Server requests are also affected. Before July 27, 2011, organizations could request one server license per server title. As a result of the program updates, after July 27, 2011, organizations may request a maximum of five server products regardless of title group. Please note that client access licenses or CALS do not count as a server product as they are part of their own title group. For example, this means that an organization could request five Windows server licenses or they could request two Windows server licenses, two Exchange server licenses, and one SQL server license. Another change to the Microsoft donation program deals with license minimums per request. Now, as a result of the program updates on July 27, 2011, there is no minimum number of licenses required per donation request. This allows your organization to request licenses when they are needed. To find out more information on the Microsoft donation program through TechSoup, take a look at your guide to Microsoft donations through TechSoup at bit.ly forward slash Microsoft Donations Guide. This guide will help walk you through the ins and outs of the Microsoft donation program. Wondering if your organization is eligible to receive Microsoft software donations? A good place to start is the TechSoup eligibility quiz. First, go to techsoup.org. If you are registered with TechSoup, log in first using the login button on the upper left part of the screen. The eligibility quiz can be found by clicking Check Eligibility on the left-hand side of the screen. Thank you for viewing this video. For more questions about the Microsoft donation program, please contact Client Services at bit.ly forward slash TSG Client Services.


What is up everybody? Cheers. Salute. Merry Christmas. Happy Hanukkah, whatever the heck you guys celebrate I hope you guys are having a blast. I hope you guys are with friends. I hope you guys with family I hope you guys are getting it in Just wanted to drop a simple video man. Just just to send my love Spread the love I want to let you guys know how much I appreciate you guys man Every single subscriber every single person that's on my channel man for you to actually click subscribe on a person's YouTube channel Means the world At least it does to me man.  I come across people all the time I'm on YouTube all the time And I don't hit subscribe on everyone like I only Follow the best of the best and I'm all I'm only looking at looking for people that are that are aligned with what I'm doing and and Putting out content that I can learn from people that are giving out value Those are the ones that earn my subscription and for all of you for for for for me to think That I do something like that or anywhere close to that for you guys means everything to me man So I just want to say I appreciate you.  I'm telling you man I've been there. There have been many Christmases many holidays where I was broken And those are secrets of mine that I keep inside that only a few people really know about right But I'm gonna keep it real with you guys man a lot of people spread the love a lot of people want to spread the Joy a lot of people want to post content on on on how happy they are right now And how great their family is and all of this good shit, right? But then you have to have empathy for those that aren't Experiencing that right now for those of the for those that are maybe abroad maybe Maybe maybe those that are in the military and they're and they're far away from their families Or maybe those that are actually incarcerated and in prison or in jail and our way from their families I have empathy for every single one of your family members and have empathy for every single one of you Not all of us are excited at this time of year, right a lot of us are going through our own funk And our own experiences and I believe it's in God's timing that you will get through it I truly truly believe that man the the the sun the light will shine again on your darkness trust me man We've all been there So no matter where no matter where you're at man at this time of year Whether you're happy with your family or you're freaking sad and you're alone right now I'm telling you man. I got your back I got your back and and and as long as you can stay in faith and you can continue to pray And continue to believe that shit will turn around it will turn around But if you think negative and you and and you're thinking the opposite And and if you're thinking shit's never going to turn around you're right also It's not going to turn around either. So you have to be in the right mindset man I pray and and I wish that that you guys go into 2020 with the right perspective with the right mindset with the right mentors and just with that right vision Whatever you're going through right now man. I'm telling you it's it's all seasonal everything is a season man You will get through it. So my love goes out to every single one of you no matter where the hell you're catching this video And I just want to add a add a humility and and the humbleness in me. I want to kind of just just share What this Christmas really really really meant as far as as far as what I've been preaching on my youtube channel this entire Year, you know me building this youtube channel talking about mainly two things Cartra which which is affiliate marketing making money online and and and building a business, right? I've been building my social media agency. I've been building an affiliate marketing business with cartra I've been out there building online courses and and and and selling an online digital book really trying to crack the code online, right? And and so everything that I've been talking about this year, man it's really coming into fruition and and I'm really starting to see the little fruits of my labor And and it couldn't have been at a better time in December When my little bonus checks really started to kick in and I and and I'm a true believer at in the fact that A few hundred bucks a month man will change most people's lives. I'll never forget back in 2000 and I think it was 2000 and and I think it was 2010 2009 2010 when I read an article I read a quote from Forbes And it was saying how if the if the average homeowner had an additional $500 a month Thousands of people would have not had to foreclose on their properties in 2010 back when in 2009 2010 when when the u.s Had a major major recession and shit hit the fan and millions of people foreclosed on their home The real estate market crashed in 2009 2010 This article was talking about how if if if the average person just had a few extra hundred bucks a month A lot of that wouldn't have happened people would have been able to make their mortgage payment People would have been able to really provide and pay their monthly bill And and they were saying that the magic number was 500 And that always stuck in my mind man that always stuck in my mind where I knew that that an additional $500 a month Would change most people's lives in america and and we're in in in in in a in a very What's the word we're we're in a very Wealthy country, right? We're in a we're in a first world country, right? These other third world countries are are are experiencing poverty and freaking depression and and and and everyone's poor in these in these third world countries, but in america we're considered freaking Wealthy out here even if you're making minimum wage working part time You're still considered wealthier than 90 plus percent of the world That's a fact and so if an additional $500 a month can change americans lives What can it do for people in other countries? Like I always thought of that, right? And that's why that's why I was always into network marketing helping the average person make an extra few hundred a month I knew what that meant and so This year I've been focused on building my kartra affiliate account getting people on on the platform I truly believe that every single small business owner needs an email auto responder. They need a landing page software And kartra just happens to have all in one. So you've seen me on my youtube channel this year Promoting that right and now i'm starting to see that check grow and then my youtube channel that has been a Not an overnight success either right the youtube thing that thing takes a while man If you guys want to build a youtube channel, I highly highly encourage you to do it But you want to stay consistent when I started mine in 2017 I wasn't that consistent as far as uploading videos and into 2018. I still wasn't consistent Um, I didn't really learn how to really become more consistent until until this year 2019 and then when I finally really started pouring it on um tags keywords description um the thumbnail Knowing when to post when I started really kind of doing that and staying consistent My channel started to grow and even though it's super small right now. You're catching this in december of 2019 It's christmas day I appreciate all 1400 of you that are subscribed at this moment because That was a grind and i'm telling you man. It was it was all worth it. It was all worth it because again The extra few hundred that i'm that i'm starting to see from the youtube ad money. I know it's just the beginning I am just getting started That could that could be any one of you guys man You guys can do the same exact thing because i'm telling you when that check hits when that deposit hits Those few extra hundred will go a long long way So these two incomes. I want to tell you exactly what I was able to do um this christmas 2019 with those monies Right, so this is what i'm going to show you i'm going to show you both checks both deposits This month of december of 2019 2019 my cartridge check was 616. Okay that right there you guys That's a monthly residual income. That's a monthly check Like it's from people that are that are already subscribed onto the platform And and i'm making a monthly residual as everyone makes their monthly payment Right and that's why you see me this whole entire year talking about affiliate marketing And to really do it right you got to be in one niche and to really do it right You want to you want to make sure those products and services are backed with some type of monthly subscription Because if you can start offering products and services that are billed every month You as an affiliate will be able to make a residual income Residual income is the most powerful form of income on the planet bottom line And that's why real estate has always been number one because people can buy a property Run it out and make a positive income a positive cash flow a residual income every month because people are running it out Today we have the internet today. There's there's there's products like like softwares landing pages email auto responders That business owners need that are building online businesses And when you can get when you can get fired up and start referring it out and make a commission That commission can start to grow man. It could really start to grow this check This is the highest it's been this year And it's just starting to snowball and if you do the math, that's not even a lot of that's not even a lot of people on the platform That's like 15 people 616 616 divided by divided by 40 That's the commission 40 dollars divided by 40 That's like 15 people. I literally have 15 people On cartra. Are you kidding me? Like 15 people that ain't nothing That ain't nothing like i'm gonna go out there in 2020 and put 150 people on the platform 15 people that's it like and and and they're cutting me a check for 600 a month Like dude, you want to know exactly what I do with that check this year? Here's what I do with that check I got my wife these diamond earrings. These diamond earrings were 579 That paid that cartra check shot out to cartra.  I don't care who you are man And it did this this Christmas for for for my wife and I I mean I was able to go out there and and not have to touch any of my other income Use this one commission check to um To to um to to buy her something nice to buy her something nice man And and she's rocking them right now, you know, she's rocking them right now. She ain't on camera You know, she's in the living room, but shout out to my wife man. We've been through so much this year I cannot I cannot do it without her man. Um And that's the thing man A partner will either make you or break you going into 2020 stop messing around if you have a good partner Take care of them man.  There's our there's our conflict. I am so ambitious I'm so committed. I'm so driven.  And sometimes It's like you don't need that like you don't need both people to be super fired up And and and and and if that's the case, which is the case with me I had to learn how to how to be calm.  You have to love on each other You have to be there for each other and and and you guys got to ride or die because if if not I'm telling you man as an entrepreneur It's going to be hard. It's going to be super super hard and i've experienced this already a couple of times In my life in my life as an entrepreneur in my past 20 years I should say and so shot out to my wife man. She deserves this and and much much more And and and i'm telling you man I'm telling you what my what my affiliate marketing check was able to do and and although it's not a huge huge check right now That's a monthly check and it will continue to grow.  Okay. This was my youtube check for for december. I got paid this on the 22nd So both checks to tell you the truth. They both came around the same time um This check came on the 18th So this was deposited On the 18th and then my youtube ad money That came on the 22nd This check right here you guys.  It's taking me time to put up this video.  I'm doing this on freaking youtube and affiliate marketing Like it's absolutely insane you guys like it's insane i'm just getting started man, and and i'm just i'm i'm just So happy and grateful for the opportunities that we have right now at our fingertips fingertips when building an online business The internet is at scale Social media is at scale and the biggest advice i can give you guys everyone's out there trying to be a social media Butterfly especially those that are following gary vander chuck and in trying to post 50 million times a day on different platforms Dude i'm telling you man You can do that and and i'm not knocking gary v. He's one of my mentors. I follow that guy and learn so much from that guy but it's like dude When I started putting all my content on youtube and actually building a channel out of it nothing crazy Look at my videos. They're not even edited like I don't even know how to edit like look at my Audio it's not even the best like this is a blue yeti.    It's it's it's lost in cyberspace It's lost in social media world.  Like why not like you might as well like like shout out to my buddy tim. I was talking to tim a couple days ago We did a strategy call in fact that that that's my last video on actually yesterday That I posted Transvision I'm telling them and I'm like tim dude You're so damn knowledgeable Like you need to start making a youtube channel and build an audience because youtube is going to start paying you And that can start offsetting some of your expenses And and i'm telling you I I know I know the light bulb went on for tim and he's like do you're right He's all I need to be doing that and and it don't matter how you look It don't matter who you are if you got some type of of knowledge or some type of passion or some type of Of information that you know you can bring to a specific market I'm telling you man start building a youtube channel and find Affiliate products around your niche where you can start making a Residual income and and those are all products and services that come with monthly payments, right? You got to find different products and services That have monthly payments and and and that's why so many affiliate marketers man. They're selling one-off products Making a 20-dollar commission a 50-dollar commission, but then that's it.  You guys all have a passion man.    So this is free come over here to zoom Zoom.us and and and download this software.  Don't just rely on your business Build multiple streams of income within your business But at the same time focus on one business, whatever the hell you're doing focus on it These other incomes that I'm building happen to just compliment what I'm already doing. I'm not having to do Too much extra to to to build these two incomes. It's cartra.  I'm happy. I'm grateful I'm thankful and shout out to every single one of you that are on my channel if you haven't subscribed Please subscribe man hit the bell for notifications. I'm dropping daily content weekly content on social media marketing affiliate marketing And making money online. I've been building an agency same niche same everything since 2016 and i'm on here Simply talking about it documenting it and trying to bring value to those of you that are also trying to do the same thing So whether it's making money online building an agency Membership and online courses are now built in a youtube channel I'm not the best youtuber at all, but i'm telling you man that deposit feels damn good So shout out to every single one of you guys man. Merry christmas step your game up in 2020 and drop me a comment below If there's anything you guys want to learn if there's anything you guys want to know If there's any type of value I can bring to you Please let me know below drop me a comment and i'll see you guys in 2020 over now. Peace