You can be clean. I need my Ravens fans detectives for this one because the Baltimore Ravens they have opened up a roster spot Because they waved Isaiah Mack they waved him released him cut him Whatever you want to call it. He's not on the team anymore So he he had just got signed to the 53 man roster Before that Falcons game they put them on there, but now they've taken him off. So two things one This is a good sign for Kalaeus Campbell that he could be ready. He could be back He could be making his return this week against the Steelers in what is still an important game Because while the Ravens are in the playoffs, they could still be fighting for the division And if they win the last two games, they win a division But anyway, so that's a good sign for him that he's back But we won't know till really tomorrow. So we'll see but With them opening up a roster spot Kalaeus Campbell is already on the roster. He wasn't taking off the roster you would think that Like the Ravens don't make moves like this for nothing. They don't wave people just for no reason They don't wave people just to wave them they wave them in order to make a corresponding move Especially when the roster goes from 53 like it was before he got waved to 52 Because they're not just giving a shout out to Ray Lewis. They are going to make a move So are they going to add somebody? I know my guys just talking to my guy Joshua a little bit ago And he's thinking well Maybe they could be adding Anthony Brown to the active roster the quarterback because that was his third call-up So they have to either add him to the active roster They have to release him and he had to clear what he had to clear two waivers the negative sound to the practice squad again now If they add Anthony Brown to the active roster That wouldn't give me the best feeling about Lamar Jackson status But it could that could be the move that could be the one Cuz again, like you don't want to They're in a tricky spot cuz you don't want to risk losing Anthony Brown Just in case Lamar isn't ready and then you you Subject your backup quarterback to waivers And then he gets claimed by somebody somebody like oh Anthony Brown. I like him. Give me him So you don't want to risk that But then at the same time, yeah, that would kind of make you think like oh Maybe Lamar's won't be ready to go this week and may it could kind of make you think the injury may be a little worse And we thought who knows I don't know but um I'm just wondering like what other moves could somebody be returning from injured reserve because they said the I mean the only people who could be returning may be Tylen Wallace Um Would they would they bring him back from IR though? I don't know. Oh, keep on Seymour. He has an injury And I don't know how long he's gonna be out for How boss book really really briefly about it yesterday cuz somebody asked him So could they be bringing in a corner? I don't know man. I really don't know It's I'm lost on this one. That's why I said I need all my team keep it clean and Ravens Detectives and whatnot. I need y'all to help us figure this one out


You need a financial advisor with the freedom to focus on your specific needs. Whatever your goals, Reid Potter can create a game plan tailored to you. Call Reid at 432-0777 at Pikeville, Kentucky to learn more. The Kentucky Transportation Cabinet will soon begin a resurfacing project in Coal Run to address potholes and install new reflective paddles. The roads will be under construction from Coal Run to Mossy Bottom and the project will take an estimated five to six weeks to complete weather permitting. At least one lane on both sides will be closed during the entire construction period. We're starting Tuesday night. Work hours will be 7 p.m. to 6 a.m. It's a total mill and reef surface of the six lane. The last time we did this was 2000 when we actually made it from four to six lanes. We did a microsurface in 2012. Quite a bit of potholes now. It's a big project but it needs to be done and we just want to get the word out there's going to be some delays. We're going to have a lane in each direction shut down during the day from those hours of 6 a.m. to 7 p.m. and during work hours we will shut down two lanes in each direction. Motorists are advised to be mindful of construction workers during work hours. Delays are to be expected considering the large scale of the project. This is for efficiency if we had to take all track control on and off the road each at the end of each shift and set it back up at the beginning of the next shift. The project would probably double, triple in length time wise. So we're expecting four to six weeks, hopeful for four, but it could be five to six depending on weather and whatnot. It's already a 45 mile an hour zone but we ask that people take extra care and be watching for, you know, the public and oncoming motorists, construction workers, our guys during this time. Reporting from Outantop News, I'm Nick Colum.


To begin the room selection phase of the housing contract process, log in after you have done previously in the housing contracting portal. If you have completed the previous steps in the process, you may click Save and Continue on the Phase 3 completion page. You will have two pages to complete prior to room selection, the Confidential Contract and Safety Addendum pages. On the Safety Addendum page, read each of the statements and enter your initials under I Agree. When completed, click Save and Continue. Then complete the meal plan selection. Select your meal plan from each semester by choosing from one of the options available on the drop-down menu, except for residents of the Duncan Avenue Apartments, all students living on campus and a residence hall must have a meal plan. If your roommate has already selected your room, you will continue to the Room Assignment Status page. You may review your assignment, confirm to keep your assignment, or choose to change your assignment for you and your roommate. Continue to the end of Phase 4 if you do not wish to change your assignment. If you do not already have an assignment, you will arrive at the Resonant Hall selection page. Select a Resonant Hall to see all available rooms in that building. Once you have found the room you want to select, click on the Select Room option. If you have a bonded roommate and select a suite-style building, you must select the number of rooms applicable to your group. For example, if you select Clark Hall, you will have to select one other room. You will need to select Clark Hall 103E and 103F. Note the floor map is available by clicking Show Room Info when you have selected a residence hall. If you have a bonded roommate and select a traditional-style hall, like Pomfret Hall, you only need to select a room that shows 2 out of 2. This means the room is empty. Click Save and Continue at the bottom of the page. Next, you arrive at the Assign Beds page. Assign yourself and your roommate to the individual bed spaces within the room. You will notice that you have 10 minutes to assign yourself and your roommate to a bed space in the room. While the timer is active, this bed space is held and not visible to other students. Finally, you will arrive at the Confirmation page where you will confirm the room assignment for you and your roommate, if applicable. Click Save and Continue if you wish to change your assignment. Please click back on the Safety Addendant page, hit Save and Continue, and then you may change your room assignment if beds are still available for you and your roommate. You have now completed Phase 4 of the housing contracting process. After completing Phase 4, students are encouraged to click on my details in the upper left-hand corner where they can confirm their room assignment, roommate, and meal plan selections. If you have further questions, please contact the housing office at housing at uark.edu or<PHONE_NUMBER>.


We want to start off by thanking the search committee and the excellent work they provided if you haven't served on a search committee for the stage, you don't realize how much work that goes into running a search and making sure you document all the items that are necessary to complete the search. I do want to thank the President, President Hensrude, for her support throughout the search process. Also, I'd be remiss if I didn't thank the wonderful people on HR, our human resource office who put up a lot of extra work for doing this part of the search and the great work that they do as well, so thank you to them. I do want to thank our assistant football coaches for their commitment for the past year and the great work they have done and provided to our program. I think as you go through this whole process, you kind of look to see what a head coach evolves, and it involves many, many talents, including the ability to lead and inspire others. In addition, developing a vision for a program and a plan to move the program forward, Brent Bolte has these strengths along with an unbelievable passion for coaching. Along with being an outstanding recruiter, Brent is connected to a strong, alumni-based who care deeply about the BSU football program. At this time, I want to take time to make sure that we welcome the new head football coach, Brent Bolte. I certainly want to give some thanks out to people that have allowed me to get to this point. First off, I just want to thank BSU and the administration. I think it's obviously been an interesting year and moving forward. It takes a lot of tireless work on their side as well. I heard this statement from a couple other coaches in the league and in the region is, you're only going to go as far as your administration and with football and athletics. It means a lot to have people behind you that are willing to put in the extra work and time as well. Before we go, continually moving forward. I think it's important to move and especially for me to look behind a little bit and give some special thanks out. Certainly, we have the coaches that are in here now, but I do want to just go back with Jeff Tash and thank him for the opportunity to be here. I think it was 17 years ago, I think. So you had an opportunity to come up and be a part of a great staff here in Vallejo. Coach Yander was still here. There was a lot of blasts of names from the past, but just a wonderful opportunity to be a part of a very special program that didn't have a lot of history, didn't have a lot of tradition. Since I've been able to be a part of this program, it's something that means a lot to me. That's why I'm so excited and thrilled to have the opportunity to be the head of coach here. Because of the camaraderie and where they came from, it hasn't always been easy for Bemidji State, but I tell you what, the blue collar, hard work mentality is what I embody, and I think that's something that we're going to continue to do here at BSU. Also, Tracy alluded to it, it's our alumni base. I've had an opportunity over 15 years to work with a lot of guys from different generations, and it means the world to them as well, and it's something that's special to me to see continually get the calls and get the notes about the team, the helmets you name it, and they're just excited to see where this thing can go to, and in my opinion, it's just the start, and I think we can do even bigger and better things as we move forward. And as Tracy alluded to, I want to thank the staff. A lot of them are in here, but certainly Coach Begnell, Coach Allridge, maybe he's zipped out of here, he's ready to have a kid, I should say, his wife's about ready to have their daughter, I guess, I let it out of the bag if you haven't heard. But Coach Yanar's been here for a lot of years as well, particularly I want to thank him and all the younger assistant coach, Olson, who just got on board with us, Coach Naskoyak, who is a player for us, Coach Erickson, Coach Phipps, I feel like I'm leaving somebody out, but Coach Phipps, yeah, I shouldn't... Oh, Coach Benham, yeah, he's newbie, so I guess I could forget about him, but I want to thank all those guys. And the last thing I want to kind of mention is, for us, is what we're doing to move forward. I don't think our blueprint's broken. I think we're going to continue to do a lot of similar things in terms of the way we recruit, the way that we bring people in and the way we treat people. It's a blue-collar mentality. I'm from northeast Iowa, I'm about as blue-collar as you can get. And I think treating people fair, having accountability in your life is something that we might miss a little bit in our society. So something that this program's going to stand for. You'll see our Axe Grinder mantra all over the place and something that we take the heart. So we're going to continue to do that, but I don't want to be here and say that, hey, we've done a lot of great things in the past and that's where the bar's at. I think the expectation is to raise the bar. And that goes back to why I think it's important to have the administration on board and have great players, great coaches, and everybody else behind you. So that's where we're at moving forward. And at this point, I guess I'll turn it over or open up for questions. There's been a lot of changes, obviously, and I'll start with our staff. I was able to promote Rob Alridge during the offseason, the defensive coordinator, added Ryan Olson to the staff as our offensive line coach. Really, Coach Begnell was doing double duty last season. We were high short, so Command Craig, he did a great job with the offense last year, but other than that, I think we're just, you're going to see us be more aggressive with the recruiting process. I think you'll see us be more aggressive with everything. I'm not sitting here wanting to be status quo. You got to be aggressive and that's going to be in the recruiting process on the field, expectations of the kids in the classroom. Just be proactive and move forward. It's nice. I think everybody kind of wants to know that if you're going to have the same people around, year in and year out, we've been fortunate for a lot of years to have a very similar staff, a lot of same faces. So that's important. But yeah, you have to have, in this league, it's arms raised right now and everybody's battling and having their plans to get to 36. And we're trying to figure out the same thing. So as we move forward, hopefully we're able to make adjustments and be able to get more money, to get quality kids up here to Minnesota. And still, again, we want to get kids that have great academics and fit what we're about at BSU because not every kid is a Northern Minnesota guy. So we've got to make sure they understand that and fit our mold of what we're trying to get accomplished. I don't think there's going to be a lot of drastic differences from what we've done in the past to now. If anything, like I said before, I think we're just having a younger staff. I think we'll do some things differently. And we did in the spring, if you're able to come in, the spring practice is what was a little bit more energetic and fly around. And I think that's just part of it. Good energy with the young group of coaching staff is important. I think maybe Coach Yanar and I can maybe express being the older guy now that I hit the big 4-0 last week at having the younger coaches around I think is good for the energy level. And I think I draw off them just as much as anything else. So I think that's basically some of the differences that you'd see. I had a lot of blind confidence last year.  You've got a lot more time in the offseason to think about it. But we've got a great group of kids. And I think sometimes as coaches we take too much of the credit for what the guys do. So we have a great team. We've got good leadership. We've got great players. They do a lot of good things in the community. We're going to ride those guys as much as we can. And obviously you've got to get fortunate at times to stay healthy at key positions all that in the game of football. But it takes an army to have a football team and not just the players but the coaches and everybody behind it. So we'll see how things lay out. But yeah, I'm excited to get going. It's just like anything else. You want to move forward and do some things your own way. But for a lot of years I think we just had the general idea. And it's going to be the same that the 10 coaches on staff all have good input. And we're going to use that input to move forward and hopefully win a championship. That's what we're here to do. That's an excellent question, Brian. I think Brent has a passion. But he also has a vision.  And I think that's important to be as a coach that they push the needle just a little bit, too, because they want to be the best. And when I look at our coaching staff now all across the board, I don't see anybody that doesn't want that. And quite frankly, I think that's a real key to being good is you've got to have that drive to want to be good. And you've got to demonstrate that to your players. And the commitment never, if you look at all the programs in the northern sun, it doesn't matter what sport it is. It all comes down to work and work ethic and developing that pride within your team. And I feel that we have that within our programs. And as Brent mentioned earlier, we have some great kids. And we're really excited for the start of fall.


W. Commander, post-1767, and I would like to thank the City of Oneski, the RVA, and our post for putting this Memorial Day parade on. And I would like to thank our service members who are now serving this great country of ours and all the veterans who have served. Good afternoon, everyone. My name is Bob Lamorne, VFWO post-1767 commander. And I would like to welcome everyone back to our annual Memorial Day ceremony to honor our fallen veterans. This day is made possible because the joint efforts of this post working with the RVA, the Regular Veterans Association, the City of Oneski, the Oneski Police Department, the Fire Department, along with the public works and our volunteers who without all their help this day would not be possible. A special thanks you to the City of Oneski, Knights of Columbus, and Levine's Field Reparator and the RVA for the donation they had made towards the flags on Main Street and of course public works for hanging them. Now I would like to introduce our guests seated here with me today. Our first distinguished guest speaker, Mike Antoniat, RVA commander Mike Crete, VFWO quartermaster Craig Levine, VFWO chaplain Tim O'Brien, and the Oneski City Manager Elaine Wang. The Honorable Oneski Mayor Christine Laugh, we also welcome special guests, State of Vermont treasurer and Oneski resident Mike Picard, and Daisy Burbedo, State Representative for Oneski. Everyone please stand and we move your hats for the playing of our national by the Oneski school band on the direction of Randy Argre. Thank you. I would like to welcome the Girl Scouts to lead us in the Pledge of Allegiance to the flag of the United States of America and to the Republic for which it stands, one nation under God in the visible liberty, justice for all. Thank you. I now ask the VFWO quartermaster Craig Levine filling in for the RVA chaplain to come forward and offer a prayer. Please remove your hats. Please bow your head. On this day forever consecrated to our heroic dead we are assembled once again to express sincere reverence. This monument represents the resting place of our many departed comrades who served in our country's war. Wherever the body of comrades lie the ground is forever hallowed. Our presence here is solemn commemoration of all these men and women as an expression of our tribute to their devotion to duty, to their courage and to their patriotism. They have made us their debtors for it is because of them our flag of our country still flies over the land of the free. Amen. In our respect to our departed comrades I want this best way pay tribute to the 5,237 Vermonters who died fighting in the civil war. Our 27 Vermonters who died fighting in the spanish-american war. Our 642 Vermonters who died in World War I. 1233 Vermonters who died in World War II. Our 42 Vermonters who died in the korean war. Our 100 Vermonters who died in the vietnam war. And 42 Vermonters who died in the war on terror. In doing so we offer a solemn tribute to all veterans wherever they may rest. Will the Honorable Mayor of Onissi, Christine Law, please come forward and praise the read. In remembrance of all Wenuski veterans both living and dead we place this wreath as a symbol of our remembrance. Thank you Mayor. I would like to invite three members of the Vermont National Guard to place the flower to honor our fallen veterans. I place the symbol of purity. May each future generation emulate the unselfish courage of all the men and women who fought for our freedom. In memory of the heroic dead who have fallen in defense of the United States of America I place this tribute of our devotion and everlasting remembrance. I place the symbol of vigilance, perseverance and justice. Thank you and thank you for serving. I hope I get this name right. Would Major James Lankowski make his presentation? The flag of this country there to defend may its glorious colors wave over them. Ladies and gentlemen it is great with great honor that I introduced our guest speaker Mike Antoniak. Sergeant First Class Antoniak is a retired combat veteran with over 21 years of service. 15 of the 21 years were active duty. He served in various military our installation across the world to include Germany, Bosnia, Croatia, Alaska, Louisiana, Kuwait and Texas. Sergeant First Class Antoniak probably served this country in combat which includes tours in Bosnia, Herzgavenia and Iraq. His last assignment was as a platoon sergeant for the Task Force Red Leg which was assigned to the 16th military brigade airborne in Iraq. He has attended many military leadership schools such as the primary leadership development course based in advanced non-commissioning officers leading ship course. He is employed at Northwest Tactical Center where he teaches public safety and fire service and holds a bachelor degree from Johnson State College and a master degree in career and technical education. Sergeant First Class Antoniak has served this country in many ways as a coach mentor, pool director and has been a member of the Wunewski fire department for 20 years earning his way from a fire fire to first assistant fire chief. Among his awards and citations from the military he has been recognized as a firefighter of the year and decorated with a life-saving award. Sergeant First Class Mike Antoniak was born and raised in Wunewski and after he graduated from Wunewski High School he joined the U.S. Army. Sergeant First Class Antoniak is a member of this Wunewski BFW post and his wife Candy his daughter's ashris serving in the Vermont Air Guard and purely resides in Wunewski. Stage two technology hi thank you for all being here today it's an honor to stand in front of you and speak about something that means dearly to me something in my heart remember our nation's fallen memorial day isn't just about honored veterans it's about honored those who lost their lives on the battlefield memorial day the day as we come together as a country and honor remember our service men and women who answered America's call to service and paid the ultimate sacrifice today we honor all who unselfishly sacrificed for our great country the men and women who have given their lives and service to our nation are indisputably heroes when the country called when the country called they served honorably and faithfully this is commendable in the nation where so few of our citizens have worn the uniform and accepted the inherent risk that we all accept as being when we raise our hands as soldiers remember our fallen we lost 42 personnel from Vermont during our combat war on terrorism during our deployment in Iraq in 2004 we had four soldiers who didn't return home making their loved ones gold star families three soldiers were killed in combat one died while preparing for combat in Kuwait these soldiers were killed in action while serving Iraq 2004 with task force red leg the Vermont Army National Guard while assigned to the 95th MB battalion we remember one of those soldiers William Normandy who died March 15 2004 in Kuwait it was an early morning combat training and we heard a call for medic he died in the early more now hours after his fellow soldiers beautifully worked to save his life before he went to Iraq on March 7th he sent a home a letter home to his mom from Fort Dickson of Jersey explaining it was his dedication to to as operation going into Operation Iraqi Freedom and he knew it was his duty Doris Normandy said he wanted to do it so he could help the U.S. stay free he underlined those words U.S. free Sergeant Normandy was born in Burleson Vermont and graduated just Colchester High School he worked for Barrie Town School as a bus driver and all his school bus kids called Mr. Bill that's just one of our citizen soldiers that died for our country he left behind two young daughters 19 years ago they were 13 17 at that time we also remember Sergeant Jamie Gray who was killed in action at the age of 29 and he was from East Montpelier he was a country boy who grew up in the hills of Vermont Sergeant Gray grew up learning to hunt fish no mobile the typical Vermont things he loved protecting people he was proud of what he did uh Sergeant Gray was killed by a roadside bomb on June 7th and he was also out of the Vermont National Guard out of Wilson Vermont he was a car mechanic in civilian life his fellow soldiers remember Gray as a man who was quick to help and quick to inspire and quick to lead Sergeant Gray's mission that morning was as a combat mp to escort a convoy to the town of Karsh and this was early on in the war this was in 2004 the fuel that was being delivered during that convoy supplied Baghdad with fuel to keep it up and running this was one of the missions that his platoon was tasked on a daily basis the next two Sergeant Allen B and Sergeant Kevin Sheehan were killed in the mortar attack on at Camp Kalzoo in Iraq again a base that we visited on many occasions the two were members of Vermont National Guard and they were the first two killed by hostile fire since at least the Korean War a member of the Vermont National Guard for about 12 years Sergeant Sheehan was from Milton Vermont and volunteered to go Iraq when his unit was mobilized he was killed May 25th when his unit was attacked by an escort they're in intelligence uh detail at that time 19 years ago 36 year old left behind a wife and two children they were ages three and six Sergeant Allen Bean was from Bidport Vermont he's a good old country boy again loved the country life he had an old rusty old pickup truck you know a six pack to be a country music he loved it all young man he was just an all-american guy his death means whenever when he deployed his wife his girlfriend was pregnant at the time unfortunately when we deployed Iraq um his wife had the baby he left behind his girlfriend said he left behind a legacy they gave me a special gift being Bean's mother of his child she said I get to look at him every day and remember when a good band he is Bean was part of the same group squad that was going through an intelligence uh detail at Camp Kauzu he was killed they were both killed in the mortar attack and Sergeant Bean was remembering as someone who did did the right thing and always thought about his fellow brothers and sisters uh his nickname was AJ or Beaner and he worked on a horse farm before joining the army who would have known 19 years later on May 27th the same day I gave a eulogy in Baghdad I'm I'm talking in front of you guys today very special day today so on Memorial Day our beautiful flag there's a um there's a tradition on Memorial Day it's it's raised a half-staff in the morning and that noon um it goes up to full staff the half-staff position remembers the more than one million men and women who gave their lives in service to our nation at noon their memory is raised by the living who resolved not to let their sacrifice be in vain but to rise up in their stead continue to fight for liberty so many mothers wives husbands fathers extended family and friends do their duty every day to ensure their loved one is remembered they carry on the understanding that they had a life of service and understand the potential of the death as a sacrifice for our sake of freedom these men and women left behind carrying on a soldier's message raising up their memory like an unfurled flag today we also honor the families of those lost for they burden only that we cannot comprehend I would remiss if I did not mention two Winooski boys were among the six that were wounded that day in Iraq when Sergeant Sheehan and Sergeant Bean lost their life as I was bringing them down to the medical tent one of them said hey coach he used to coach them after Winooski he said I tried everything I tried saving their life you know it just it's just I could not do that he said Gray and Sergeant Bean were standing in front of us and shielded us from most of the blast now I'm sorry I tried everything to save him those are two American heroes these men were ordinary people until they heard the call of duty and they answer that they left their families they left their friends their homes their civilian jobs they left the families and in their lives behind and they did it not the recognition of fame just for the honor of serving our country it's true today is Memorial Day and we honor the fallen although I think it's important to talk briefly about our living veterans the service comes out of a place of honor that these veterans hold within themselves their bravery their fidelity their compassion and dedication to make what they do and what they have given up even moving the selfless drive shared among veterans is truly the greatest form of love whether it's in one of love's country a love of one's people or love of what is right this powerful act of love is what drives good to be fought for some people talk about your life like there's only one way to do it to die a hero that is something that should be honored to die for your nation but we often we often ignore the other way to give you life the darker way the soldier who comes back but doesn't really come back at all we prop up our heroes and we ignore those who struggle every day what what they did or what they had to see and what they had to do those who lost something of themselves so for this veterans day I like to honor those soldiers the ones who lost themselves in conflicts though still quietly struggling with a new life and those who have lost themselves in that struggle so if you know a veteran please reach out for help if needed there's many avenues provided for us and let us together help break that horrific cycle of roughly 22 veterans that take their lives every day therefore on this day we honor pay tribute to all veterans especially the ones who have fallen because it's for their sacrifice and dedication of our nation's 23 million veterans and over two million service members we are forever grateful to all the veterans here today I sincerely thank you for your service and your sacrifice I share the pride you feel and being able to say you have served the greatest the greatest world in the nation thank you for choosing to honor fallen service members today and showing your support for our heroes of past and present may god bless you and this great nation we call the United States of America thank you thank you very much mike I will now ask the vfw chaplain tim o'bran to read the names of our fallen comrades of onisky as each name is read the bell we're told and tap truly will be played by the burglar burglar and the flag will be lowered to half staff tim I will now read the names of the members that have passed William buzier passed at 5105 making him our oldest veteran bill was a pow in world war two and an active member of this post and the dav gary ucon marinas mona wasi asia ali this concludes our official program we thank you all for attending the onisky memorial day ceremony the city of onisky the bfw and the rba would like to invite you to a barbecue please allow our first responders in the onisky high school band to get in the front of the line to thank them for all days for all their service thank you I'm really excited that we've been able to bring back the memorial day parade after a four-year hiatus starting with the pandemic as you can see this is an event not only to honor those who have served um and given their lives for our country including actual wanouski residents but it's an opportunity to bring our entire community together you know folks from different neighborhoods age ranges all kinds of different backgrounds are able to come together and enjoy a free meal um get to know each other and spend some time thinking about what we are thankful for and and the liberties that we have thanks to those who serve


It's constantly getting hammered into us that losing weight will improve our health. Here's a deal that's not always true. There are definitely cases where losing weight will make you fatter and more unhealthy. We're here to explain how and why, and then we're going to tell you how to do it the right way. So today's episode, how losing weight can actually make things worse. I love this topic because it's probably one of the hardest things that I ever had to communicate to a client that was on a mission to lose body fat. I mean, most people struggle with weight. The average American puts on what is it a pound a year or something like that.  They go to do it. And then it's, they're so focused on this, I got to get this 20, 30, 40 pounds off the scale in order for me to be healthy. And the idea that they could actually lose 15 of those, say 40 or 50 pounds that they need to lose and know that they're actually digging themselves a deeper hole or going the wrong direction is just mind boggling for them. And it's so hard as a trainer to try and communicate what is going on there, especially when you recognize what that person is going through to do that. Yeah. Yeah. Right. They're like hard starving themselves. They're cutting out all their treats. They're exercising. They feel like they're being so good and disciplined. And then to be told by their trainer, we're failing, you know, or we're doing, we're doing worse or we're doing more harm than we are good is like. It becomes like, I'm going to get there in spite of whatever my body signals are telling me and you put the horse blinders on. That's such like a intense focus. And a lot of times too, it it's driven by like some of those those meetings with with their doctor where it becomes like this alarming thing. Like this is really what's, you know, something to address in my health. I have to take care of this. And so that just becomes the one and only thing that they hyper. Well, you actually addressed another reason why it makes it really challenging because we talk about like these the stages of awareness and getting people to become aware of how their body really feels. But a lot of times when you have somebody who's been eating junk food, not moving or exercising at all. And even when they start to do it the wrong way, they actually feel positive benefits. Yeah, all of a sudden they have their their energy is up. They're lighter. Pants are fitting initially, right? Yeah, they have that. And so like convincing them that you're not better. We're worse is like, that's again, that just adds to this challenge because everything in their mind is telling them that they're doing the right thing or they're heading in the right direction, yet they have no idea that they're actually making it even more challenging. Yeah, the example I used to give people to I would make it so ridiculous that they would kind of understand for a second, right? So whenever I'd have this conversation with a client or potential member, you know, I would say something like, you know, weight literally just measures mass, so I could put a table on the scale, you on the scale. It doesn't tell us what is on the scale. It just tells us the weight. And I'd say we could lose very quickly 20 pounds by cutting your leg off and they would laugh, you know, but I think it would illustrate the point that we're not looking at we don't want to just lose weight. What we're really trying to do is change body composition. That's what's important. Now, this is further clouded and confused by things like BMI. So BMI stands for Body Mass Index. And this was this was put out by the medical community. God, I would say over the last couple of decades and they showed in this BMI. So there's BMI charts you can find online and it'll show you your height and your weight and then what your BMI number is. And it'll show like green, yellow and red is what you'll see red, meaning unhealthy yellow is like borderline green is healthy. And if you're above 30 BMI for your height, well, you're unhealthy. And the data shows this. This makes it even more confusing. If you look at the data, a body mass index of 30, higher rate of heart disease, higher rate of cancer, diabetes, joint issues. So they're like, this is a great way to just generally measure someone. Categorize people and create this sort of standard without being able to kind of parse through that and see all the specifics of like, you know, what's healthy and what's not in terms of your body composition, it's only it's only slightly accurate to people that are only obese or overweight. What I was going to add is you have any sort of muscle and it's throws it off. Well, that's exactly so. That's what I'm going to add to that is that BMI is a proxy for being over fat and it's a relatively good proxy because the average person doesn't work out average person eats kind of whatever. So if their BMI is 30 or above, they probably have a lot of body fat. And that's why they use it. And remember, the medical community is always looking for very simple metrics. They're easy to apply. It doesn't require a blood test. We could just weigh you real quick. OK, here you are and we got to get this down. But I'll give you another proxy that is just the simple that is far more accurate. Grip strength. You can measure your grip strength and that'll give you a better that's a better predictor of all cause mortality than BMI. Now, how is that possible? How does that even work? Well, grip strength is a proxy for total body strength. It's more accurately going to tell a doctor or a researcher if you have enough muscle on your body because muscle is very protective. Now, neither one is perfect.  It's interesting that we actually because those those are I mean, we have a whole bunch of those. I know they're not expensive when we bought them. Those dynamometer. Yeah, those tests are not expensive to have in doctors office. It's it's strange to me that we haven't done that yet where we at least take a combination, right? Here's your BMI. Oh, it's your great strength. Oh, because that would be beautiful because it would be simple to be looking at one thing. Well, yeah, because if you had a high BMI, but your grip strength was through the roof, very easily can say. Yeah, very easily. Oh, probably got. And yeah, that's simple. Yes. So at all and or we see like incredibly weak and high BMI. Oh, this is major risk factor. Yeah, let's talk about muscle for a second. Muscle is very strongly connected to longevity, low, much lower risk of diabetes and insulin resistance, lowered risk of cancer. So muscle is extremely protective. Having little muscle is connected to degenerative disorders, brain disorders, heart disease, cancer, all those other things. So muscle is something you also want to measure. By the way, the grip strength test, the reason why they don't use it is I don't think they have a generalized metric yet that they've given the medical community. Right now it's just in research, but they're showing like, hey, this is a really accurate single metric better than almost any other. Today's program giveaway is maps performance. This is an athletic minded workout program. Here's how you can win it. Leave a comment below this video in the first 24 hours that we drop it. Subscribe to this channel and turn on notifications. If you win, we'll let you know in the comment section. We're also running a sale this month.  You can find both by clicking on the link at the top of the description below. All right, here comes the show. Let's talk about body composition, because this is really what we want to talk about. It's not about weight. It's about what that weight is made up of.  Same weight. They look radically different. If you saw them both standing next to each other, especially with their shirts off, but even with their shirts on, you would look at them both and you could clearly see this person looks fit. This person looks fat. Very, very different. So body composition is really what you want to measure, not body weight. So this is going to bring us to the next thing, which is because obviously I said how losing weight can make you fatter. That one is even harder to wrap your mind around than the fact that you can lose weight and get more unhealthy. I think some people understand how losing weight can be unhealthy. Oh, yeah, if I'm sick or if I starve myself, I think the average person kind of get that. But if I say to somebody, did you know you could lose 20 pounds and have more body fat?  People don't understand that. How's that even possible?  OK, a 100 pound man with 10 pounds of body fat on his body would be 10 percent body fat, would be very lean.  He has less body mass, same total body fat in pounds. It's now a higher body fat percentage.  So that means literally you could lose 20 pounds on the scale and I don't know, 15 pounds of it could be muscle.   By the way, this is not hard to do. This is actually far easier to do than to lose pure body fat to the point where I've done it to myself. I've had trainers do this. I've done this to clients on accident and it's super disheartening. I've done this where I've lost weight on the scale, doing all this crazy workout. Oh my God, I think I'm leaner. I get my body fat test and I realize it went up a little bit.  I mean, I think the part, this was actually one of the best things that ever happened to me as a coach and trainer. It was about midway through my career. I know Justin worked with me at that time and I used to do these challenges with my trainers, we put a bunch of money in the pot and then we'd all compete on it. We had a hydrostatic way. So we had an outside source come in really accurate way to test body fat, really, really accurate, right? Within like point, I think it's like 0.5%. It's one of the best. Yeah. It's like one of the most accurate ways you can test body fat and we would compete all the trainers like who could make the greatest body composition change in this period of time of like 12 weeks. And it was overwhelming how many people, how many trainers got smaller and thought they were much leaner and gotten great training like crazy, dieting like crazy for this 12 week period. And body fat percent didn't change or hardly changed or in some cases went up. And it was baffled so many of the trainers that all the trainers wanted to discredit the hydrostatic way. You have all of them in common. We're saying the same thing. There was like, it's broken. I was broken. There's no way I was dialed. I was doing this. And it's like, that just shows you how, uh, how, what a fine line it is of dieting, uh, cardiovascular training and then also trying to preserve muscle mass and, and understanding too, that as you get leaner and leaner, this becomes more and more challenging. And so there's this really sweet spot of how much activity that you're doing, how much your caloric deficit is, how, how much protein you're feeding the body to sustain muscle, what kind of signal you're sending to the body in regards to building muscle through weight training versus doing cardiovascular endurance, which doesn't require that.  Yeah. It's very misleading because you feel like you got more stamina. You feel more energetic. You know, you've lost a bit of weight so you can move. You know, a little more effectively, but in a sense, because you haven't been putting more emphasis on weight training and actually like making sure you're preserving and building muscle, uh, you know, your composition is going to be changing. You'd be on that path. You're actually losing muscle, which then it actually like ends up changing your, your body composition towards the negative. Yeah. So I mean, really what we're talking about is you lose muscle. This is the first biggest challenge with just, uh, with weight loss and with the traditional methods of weight loss, which are cut my calories and do lots of cardio. Now the question is, why do you lose muscle? Why would my body get rid of muscle? Is it because it's burning muscle? I remember when we used to think this like, Oh, your calories are so low. Your body's burning muscle for energy. That's not what's happening. Your body rarely burns muscle for energy and nutrients unless you're super, super starving. You haven't had food for like over, you know, two weeks. It doesn't happen. What's really happening is your body, your, your body's constantly adapting its muscle mass to meet energy demands and to meet the demands of the environment that you live in. So in other words, your body will only keep as much muscle and strength as it thinks it needs. Now, why does it do that? Muscle is expensive. Muscle costs a lot of calories. Your body does not want you to burn more calories than is necessary because your primitive body is the result of thousands and thousands and thousands of years of evolution in an environment where food was scarce. So your body learned how to adapt to be efficient and thrifty. So if I'm doing a lot of exercise that just burns a lot of calories and I'm eating very little and I don't really have, my body doesn't have a good reason to keep the muscle. You mentioned cardio, cardio type training doesn't require much muscle. A lot of actually requires very little muscle. It just requires stamina. Hence why endurance runners look like the way they look. That's right. So if I do lots of cardio and I cut my calories really low, my body is going to try to meet that new environment. And the environment says, we need stamina. We're burning lots of calories through activity. We need to become machines that burn less calories. One of the most effective ways to do this is to pair muscle down. This is not a theory. Lighten overall load. That's right. This is not a theory. The studies are very clear on this. Cardio plus diet typically results on average. We're close to half the weight you lose as muscle. Half. And that's a good scenario by the way that's average is what this they show. So and we're talking about people who are not working out. They all of a sudden they work out and they cut their calories. So they even it could get even worse as they continue down this path. But you know, you lose 10 pounds, seven or eight of it comes from muscle. Oh my God. He lost muscle. You've slown your metabolism down. Here's where it gets really crappy.  Even more muscles protective. We lost some of it. He lost some of that protection. You lost some of the ability to become sensitive to insulin. He lost some of the ability to store carbohydrates and sugars. Cause muscles do that. The cancer fighting effects essentially through that muscle loss process. You've made yourself fatter and less healthy. And that's the most common thing that happens when people do this the wrong way. Well, this is sort of, you know, in the crazy thought is that it's actually probably more advantageous for somebody in a position where they're overweight and their bodies mainly consist of body fat to just focus on building and maybe even adding weight. Totally. You know, to build muscle. So that way, too, your body, it has a more of protective quality to it. And you're going to go ahead and also get the benefits of building up your metabolism along the way, which then later on will really help to accelerate. Imagine if you had a imagine if you had a four cylinder car and the goal was to go the same direction, build it, build the engine up or start dumping weight inside the car or just drive as much as you can. Imagine if you had a four cylinder car and the idea was to burn, you know, 100 gallons of gas as fast as possible. Well, one way to do it would be to just drive as much as you could. But let's say you had the option to throw in like a, you know, I don't know, an eight liter of V 10 engine, which one's going to get there faster? I could put that eight liter engine in there and drive down the street and I burned way more gas than I could in the four cylinder engine, you know, driving all the way down, you know, to Southern California. So that's essentially what you're doing. Essentially what you're trying to do with muscle is make the engine bigger so your body burns more calories on its own. Otherwise, your body's going to learn how to burn less calories. You don't want to deal with weight loss or fat loss with a body that's learning constantly how to burn less calories. Good luck. It's going to be very challenging. You're constantly in this battle where you need to move more.  Oh my God, where am I? And not only that, but it's very disheartening to lose weight on the scale and your body fat percentage hasn't changed.  Now what happened is you're just, and this is just, I'm going to sell this now to people because I know people are interested in how it makes them look. You'll are smaller, same flabbiness looking version of yourself. Like congratulations, you're smaller.  You're just as flabby as you were before because you lost half of that weight of muscle. The only reason why I don't like to share that, even though that's true, and the same thing that Justin made with the energy thing is because this is the part where people get deceived.   They're so psychologically wound up in being overweight or big that they think they feel, feel better and they think they look better at that point, but they really, from a true body point, a body composition point, they don't at all, which brings us to the next point of, you know, as you're in this cut mode, restrict, move, move more to try and burn, you also lose sight of how important all your micro and macro nutrients are in this. This is why I don't like the whole message of calories in versus calories out and we just got to eat less and move more and that's what, and the science community that likes to tout that so much is like the end all be all because what people hear from that is okay, I'm just going to cut out all these things I know aren't good for me, move to chicken breasts and salads, go to the gym and work out every single day and I should get in better shape. And initially they see weight loss and they think they're on the right path, yet they're missing all kinds of micro and macro nutrients, which you have to understand play a role in the body's overall metabolism and how it works. It's not going to function as well, you know, when you're deficient in some of these minerals and nutrients and that's just inevitably something people don't account for when they start cutting calories. Yeah, so okay, so this is uncomfortable, you know, part of the conversation because this is where people, this is where it really gets disheartening, but if you're eating a 2000 calorie diet, you are receiving, let's say 2000 calories worth of nutrients, okay, that includes macro nutrients, proteins, fats and carbs, proteins and fats are essential. You have to consume them. In fact, you have to consume a certain amount of them. Otherwise, your body will not be able to thrive or continue. And there's also micro nutrients, vitamins and minerals, which are essential that you also need. So if you took that same diet and cut in half, I ate 1000 calories now, I've now cut the amount of micro and macro nutrients. Now, why is this something important to consider? Because the average person is already almost borderline nutrient deficient anyway. Now you can just tell them to eat less. Now they get less nutrients on top of it. What's wrong with nutrient deficiencies? Why is that such a big deal? Nothing will make you feel worse than lacking a vitamin and mineral that's essential. Okay, it'll cause anxiety, depression, it'll cause bone loss, it can cause pain, it can cause hormone imbalances, your hair can fall out, skin issues, like all kinds of weird stuff can happen from a micro nutrient standpoint.  Everything goes terrible. And I've seen this many times I've had clients come into me, who've gone down this path of just cutting calories and moving more.   Oh, you're you need fat in your diet, or we do a nutrient panel and we see like your vitamin D is low, you get invite you give them vitamin D. And it changes everything. So here's the uncomfortable part. Okay, heavily processed foods we we rail against because they're designed to make you overeat. Here's another part of heavily processed foods. They're often fortified with micro nutrients.  Believe it or not, this is sad, there's a better way to do this. But believe it or not, a lot of Americans get their micronutrients from processed foods, because they will eat their breakfast cereal. And the breakfast seal company essentially throws in the equivalent of half a multivitamin and every serving. So it's kind of patching the holes. So then the person cuts that out, then they go to like, you know, let's say lots of salad, we are oatmeal for breakfast as chicken salad for lunch. Yeah, or the thing Oh, this is healthy. This is salad like new lettuce is nutrient devoid. Okay, there's nothing in lettuce, it's like water. And there's some, you know, maybe it'll help you with the roughage and your digestion. But that's pretty much it. So a lot of people aren't even there. They're not fully informed on what is considered nutrient dense. And so they just cut everything. And so what ends up happening oftentimes with the average person, and this is the uncomfortable part, is that they cut their calories to lose weight. And then the rate of nutrient deficiencies goes up. By the way, nutrient deficiencies also can stimulate appetite, they can, you can have cravings that are so strong, right with nutrient deficiencies, that they can be borderline strange. Okay, in fact, there's studies on pregnant women who will eat paint off the walls and weird stuff because they're lacking certain nutrients. So this is a real issue. Now someone may think to themselves, I'll just throw a multivitamin at myself while going on diet. Okay, that'll help with some of the micronutrients, but it's not going to help with the proteins and fats, which are essential. And most people, when they drop their calories enough to lose weight, the average person whose metabolism is already slow, and it's slowing down because the first point, which is they're losing muscle, they're eating 12, 1400 calories. If you're not actively trying to hit protein and fat, and hit those essentials, it's almost impossible. You're gonna miss out. It's almost impossible to hit. I mean, let's just hit some of the common ones to the audience knows like, I mean, I see lack of fiber in this person's diet, I see lack of B vitamins, I see lack of iron, I see low protein, I see low healthy fats, when you just cut calories. And if you're missing on all those things, all those things have these like vital signs, like my skin is off, my digestion is off, my sleep is off, magnesium is another one that's low vitamin D is another one that's low. All those things are off.  It's it's fighting and trying to figure out all these other things. It's not getting. Meanwhile, you're trying to go going back to your your car analogy. It's literally like trying to race this car with the timing belt off, no oil in the engine, no gas, two flat tires, running on diesel now.  And why am I why is this car so slow? It's like, well, all you're focusing on is putting the gas pedal down when it's like, what you need to do is fix all these things that are deficient and get that running, right? And then watch how much faster the car is just by fixing that issue. Right. Now, the next point is is in my opinion, one of the most important ones, because when you look at the data on this, and this is also based on our experience, remember, we ran gyms and trained clients and trained trainers for two and a half decades. The most important aspect of losing weight the wrong way and becoming more unhealthy is that people do it in a way that's unsustainable. People lose weight all the time. In fact, everybody listening to this show right now, we have millions of listeners, everybody has lost weight and gained it back. Okay, the hard thing is to keep it off. It's not losing the weight. Everybody thinks losing weights hard. If you look at the data, you would look at the day and you'd say, wow, losing weights easy, everybody loses weight. What's really hard is keeping it off. It's like a 90% fail rate, meaning the vast majority of people that lose weight, gain it all back. By the way, typically when they gain the weight back, they don't gain the muscle back that they lost, they just gain it all back and body fat.  Now it's all body fat, and now it makes it even harder down the road. So what what makes this unsustainable? Well, if you're burning calories through movement, and that's your primary method of, you know, trying to burn calories is just me move as much as possible.  Well, then you hit a plateau, and then you got to repeat that cycle. Got to cut my calories again, got to increase my movement again to make more things happen. The plateau this time comes faster. So this is what it looks like. And I like to paint the picture to people, because then they know that I know what I'm talking about. Typically what happens is the initial, I don't know, 10 pounds of weight loss happens pretty quick. Then you plateau real hard.  What? Now it's only five pounds. Let's apply that again. I'm going to move more.  Now I'm going to lose a few pounds in plateau again. And at some point, you're like, I don't want to exercise more.  I'm not I can't maintain this. I don't want to I don't want to keep doing this.  This sucks so bad that and here's my favorite line. I just want to enjoy my life. I'm going to go off the diet. I'm going to stop exercising. And we're back at square one. Yeah. And I think the general consensus still is that it's like an equal math problem and it's linear. And this is always going to be true. You know, that first 10 pounds, maybe I'm just not working hard enough. Maybe I'm just not cutting my calories enough to the point where they don't realize a body. I mean, it's it's adapting. It's trying to make things more efficient for you. So you're telling your body like we, you know, we need to pare down. We need to make sure that we're using this energy most effectively in this environment. So that just that math problem doesn't doesn't add up that whole time. It changes and you have to account for that along the lines of sustainability too. This is why I always follow up a question with a question with my clients asked me about their diet when they bring me their diet and say, what do you think about this? And I always ask them, well, how much do you love it? Because not only is the the exercise of cutting cow, the way of cutting calories and exercise a unsustainable way for most people long term. So our diets that are super restrictive. So if I got somebody who comes to me and they're like, Oh, I'm falling the carver diet. I've lost 15 pounds. And I go, they're like, what do you think of it? And I go, well, what do you think? Do you love it? Do you love eating that way?  Because if you don't, then it's a terrible diet for you. So it's so important that not only when the way people decide to cut calories and move more as their way of training to lose body fat, but also the diet that they choose to follow. That's more important than anything like it's we get in these camps of this one's better for this reason. That's like the number one reason is a number one factor of if it's a successful diet is if it's something that you can sustain for the rest of your life.  In fact, it's harder than that. And you normally put on even more weight. So sustainability is super important, which is also why when we talk about exercise, like less is more finding a way to get a client. And this is definitely one of the things that has changed for me as a as a trainer from my early careers to the early time part of my career to the later part of my career is I found myself early on calling people out if they couldn't commit to three or four or five days of training or mocking walking is like, oh, that's not real exercise where now I someone will tell me what they can do. And I always try and convince them to do less. Not because it's necessarily always a better choice because it's going to burn more calories or be better for them. It's that I want them to be able to sustain this. So it's like, if you're telling me you can commit to four days a week of training, let's start with two and let's commit to that and then build on that and build on that because I'm always thinking of sustainability over what is the fastest or best thing that I can do right now. Look, it's a fact if you can make your metabolism faster. In other words, you burn more calories all the time, not doing anything extra. That's more sustainable than you having to get up and having to move all the time to burn those calories. It's a much more sustainable approach.  Plus, it's healthier like we talked about earlier. So you want to build muscle, speed up the metabolism. It does start off slower on the scale. Okay, I'm going to be very clear. You're not going to lose that initial 10 pounds as fast, but you're not going to plateau. And the way you do lose is pure body fat. It's not muscle. In fact, you'll probably gain some muscle, but the body fat will start to snowball off your body. You'll start to get this accelerating path of fat loss where at the end of this journey, you're eating as much or more than you did before. So you have to ask yourself, again, what's more sustainable, eating a lot of calories and being lean or eating a little bit of calories and being lean. Obviously, eating more calories, you want to be able to eat more. It's a bigger buffer that allows you to do that. By the way, when people say, you know, yeah, I know this is an unsustainable way, but I'll figure it out when I get there. When I get there, then I'll try to fix it. It's exponentially harder once you're there. That's literally no different than someone saying, drop me off in the middle of that massive lake. I'll figure out how to get to the shore once you drop me in. You're like, you probably should figure that out before we throw your legs in. You should have built a boat. Yeah, because you're going to drown and that's 100 percent of what will happen. All right. Next is just the fact that people can do this through dysfunctional behaviors. What does this mean? Even if you do everything right, you follow the steps according to what we say, but you do it through this.  I'm gross.    I'm so indisciplined. If you approach this through that way, you will develop dysfunctional behaviors, which either A, you maintain these dysfunctional behaviors, in which case this is an unhealthy way of doing it, or B, what eventually happens is somebody gets sick and tired of doing this in a way that doesn't feel good and then they stop. This has to be, you have to do this in a way or it improves the quality of life and you find it enjoyable. You find it valuable. By the way, I didn't say easy. Okay. People confuse enjoyment with easy. That's actually not true at all. Easy is not the same as enjoyable. Enjoyable means you know where you're going. You've got some meaning and purpose behind it and you, and it's something that you want to do. That's enjoyable. Okay. So this has to be a process where you see what's going on. It feels good in the sense that this is pro-growth. I'm taking care of myself. I feel good about this because then you're going to want to keep doing this. If you develop dysfunctional behaviors around diet and exercise and body image through this process, regardless of what you're doing, at some point, you're going to want to escape that. And that's when things go back to where they were before. Which by the way, I don't know, I would say north of 75, 80% of people come from this place. Totally. Including myself, including everybody that's in this room. The things that drive us most of the time are our insecurities. That's what got us off the couch to get into the gym to start doing this, which coming from a place of insecure feelings or hating yourself will always lead to dysfunctional behaviors. You'll take you'll take shortcuts, whether that be, you know, steroids and drugs to do it. You'll do extreme diets to get to it. You'll overtrain intensity because your body signals. Yeah, you're beating up yourself. Ignore the body signals. And so this is a tough one. This is the one that this is where really good trainers and coaches separate themselves from their peers is the ability to break through with a client that is training this way is to be able to get them to recognize the root cause of these behaviors and understand that what the way that they're training is unsustainable and that there is a better approach. And we first have to fix the root cause. We had the first come from a place of loving ourselves, as you would say, Sal on the podcast, like finding finding a way to do that first so that it doesn't result in all this dysfunctional training. By the way, loving yourself is not the warm fuzzy feeling. You know, it's not romantic love or any, you know, that kind of stuff. Loving yourself is this is an action. Okay, it's the actions you take. In other words, you're trying to care for yourself, not that you have these warm fuzzy. That's impossible.  And if you're looking for that, that's not going to happen. It's an action. Okay, it's an action. And look, it's the difference between exercise. So here's the difference. Doing this functional versus dysfunctional looks like this. Exercising in a dysfunctional way is punishment.  It's cathartic when I get real sore.  Versus I'm exercising to care for myself. This is self care. I want to feel better. I deserve to be fit with diet. dysfunction looks like this. This is restrictive. This is I can't I can't have that. I can't do that. I have to be this way versus I want to be this way. And no, I don't want to eat that. I actually don't want to eat that way. By the way, it's not you recognize that cookies and cake and pizza taste good. But you recognize that that's not really caring for yourself. Most of the time sometimes it is. But most of the time it's not. So you want to care for yourself. It's very different. Now imagine a world for yourself where you go, you want to exercise because you want to care for yourself.   And by the way, balance is baked into that. There's a natural balance when you're caring for yourself.  Usually it doesn't. But sometimes it does. Sometimes it means I am going to skip the gym because I didn't get good sleep last night. And I feel really crappy and my knee hurts.  That's also caring for yourself. Balance is baked in when it's from a self hate standpoint. It's always extreme. It's always in the wrong direction. And at some point, you'll rebel against it. And this is why when people stop working out, they don't stop for a couple of days. They stop for months or years. Or when they go off their diet, it's not one or two things are not supposed to be. It's like they binge. They have a whole day of binge.  And what do I choose to do in that situation? What am I telling myself? Am I empowering myself? Or am I just loathing and, and, and, and dredging my way through it as a victim? And these are, these are just conversations you need to have about like, I choose not to have this kind of food. I want to empower myself to be healthier. Yeah. Yeah, I'm trying to search for the words for this one, because this is definitely one of the hardest for sure to communicate on a podcast of the masses and not have the specific individual in front of me that I could point out these things. And so how do you help somebody who's listening to this right now recognize that they potentially have dysfunctional behaviors and they don't even know it? Like the level of self awareness that that takes, like how many times have you guys had people tell you how much they love something that they're doing and it's very dysfunctional, you know, or think that it's what it's really good from it, not recognizing what they're the place it's coming from. The best, the best is hard. That's super hard, Adam. The best way that I found for myself and for clients, but this helps me too, because I struggle with this. Everybody struggles with this. Okay, this is a human challenge is to separate myself and imagine that I'm caring for someone that I really care about. So I'm a father. So it's really easy for me because I can think about one of my kids. Would I treat my kid this way? Would I force my kid to do this workout, even though they're sore and tired? Or would I make them eat this particular way? Or in a different way? When I separate myself and say, would I treat someone to care about in this way? Would I force them to do these things in this particular way? Because you know, when you take care of your kids, there's things you do that they want. And there's things you do that they don't want, right?  You care for. So if I let my kids pick whatever food they want to eat, especially my little ones, it ain't gonna look too good, right? So that's the best way I can think about it. I can't. I can't. I don't have a better example.  And if the answer is no, then don't do it to yourself or if the answer is yes, then do that. And that, I think would help with what you're saying, because you're right. Some people have bad habits or behaviors like drinking alcohol or drugs or overeating or gambling or whatever. And if you yeah, a lot of times they can't even see it. Yeah. And if they put another person they cared about in that place and they were honest with themselves, they're like, no, I wouldn't want my kid to have these behaviors. Yeah, that's probably the best. I mean, we just, like I said, I'm referred to the lady that we had as a live caller recently who made the comment about her feeling better at 13 percent body fat and you having to go, it's like, man, you know, how do you get that person to recognize that what they're doing is dysfunctional? It's like, obviously, we have pictures of the person and we see body composition. We know what they're doing, how extreme their dieting and training. So as professionals, we can point that out to that specific person. But how many people it's a spectrum and how many people are on that side of the spectrum as she is, but maybe not as extreme that are hearing this right now and going like, I don't have dysfunction. Yeah. So, well, OK, that takes us to the next point actually, which is this. And I wish I said this to her too when we had her on the phone. Do you feel better or do you feel healthier? Because there is a difference. I can make myself feel better by numbing myself. Yeah. Psychologically, you feel better. I could feel better by doing behaviors that aren't good for me or unhealthy because I'm avoiding, I don't know, challenge or I'm avoiding struggle that I know I should, right? So are you getting praised by other people and peers? Yeah. So or am I feeling healthier? Ask yourself that. Do I feel healthier or do I feel less healthy? Not. Do I look healthier? Do I look less healthy? Do I look better? Do I look less better? No, no, no. Do you feel healthier? And you have to be honest with yourself.  Or yeah, I lost all this weight, but I'm irritable with my husband or my wife or my libido went to the floor. A lot of times that will happen to people when they do this the wrong way that I do.  I'm working out like crazy.  I need more caffeine, you know, to keep myself up throughout the day. Or I feel less sharp. Ask yourself that. Do you feel healthier through this process or do you feel less healthy through this process? If you feel less healthy, then there's something wrong. You should feel healthier through this process the entire time. That doesn't mean it should feel easier. That doesn't mean there won't be struggle and challenge. It just means you're going to feel better. And this is an honest conversation you have to have. Yeah, you have to take the reflection in the mirror and the scale out of this equation because they're irrelevant. Yeah. And that's really tough to do because again, most of the time you're driven by those two things to get you into the gym. People sacrifice health. Yeah, they sacrifice health for that all the time. Right. And so when you're asking somebody how they feel, they have to automatically carve that out that that doesn't matter what the scale says and what I see in the reflection right now. I mean all the other things you're listing off the stool, the digestion, the sleep, the mood, the energy, the skin, the hair, like those are the things that I want to measure and I want to be honest with myself and say, OK, before I started doing all those things, let me check in with all that. How did all those things feel? Lobito, you also mentioned. How did all those things feel before I started this diet exercise plan? OK, I've been doing it now for three months. I've lost 15, 20 pounds on the scale. Let's check back in on all those things. And if I if I've been doing this right, all of those markers should improve. Yes, all of them. Some of them more than others, but all of them should go in the right direction. None should go in the wrong direction. If any of them go in the wrong direction, then the the the diet and exercise plan is off. Yeah, not the because diet and exercise done the right way improves all of those things, improves skin, skin, hair, mood, sleep, sex, all that. All those things should go in the positive direction. And if any of them, certainly if multiple of them are off or negatively impacted, something needs to be adjusted. It's not a trade. I'm so glad you said that, Adam. That's such a so clear because what people will often do is is they may even notice. Right. Right. Well, my sleep's off, but I feel great. But I look better. So they think it's a trade like, well, I lost weight. My sleep is worse and my libido is gone. But hey, I'm losing weight. So it's all good. No, no, something's off because you're 100 percent right. If you apply those things properly, there isn't a single thing in your life that will not improve physiologically and even psychologically. Everything gets better when you apply those properly. And I said psychologically because anxiety, depression, you know, you know, just your positivity, all those things improve if you do those things right. So if you feel worse in any of those metrics of health, then something is off and that's something. And by the way, saying that I don't want to shame somebody there. This is I use this to still to this day. Check back in. Totally. Like it and it's a constant process of getting better and better at figuring these things out. Like, and that's how you need to be is like, it's OK to like list all those things and go like, man, you know what? I am doing this does still happen where I think I'm dialed the way I should be. And I'm like, man, but you know what? My sleep has been off. I'm not getting good sleep at all or or I notice my libidos down a little bit or I notice something in my skin or hair.  That's it. I go, oh, something is off here. Maybe I'm not getting enough calories or oh, maybe I'm missing my protein targets or oh, maybe I actually need a little bit of rest and recovery. Maybe I've been pushing the intensity too much. You're not using it to judge yourself and then throw the whole exercise and diet thing out the window. It's you're always checking in with that list. It should always be moving in the positive direction. When it's not something is off. Bottom line, this is a learning process.  This is something that should improve the quality of your life entirely, not take quality away. Look, if you love the show, head over to mindpumpfree.com and check out some of our fitness guides. They're free. They're all totally free. There's a bunch there. Go check them out. You can also find us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump to Stefano. And Adam is at Mind Pump, Adam.


Hello and welcome to the session. In this session we will discuss a question which says that draw a graph to represent each situation. First is a card depreciates in value and second is a cup of coffee being waited and then being set on a counter. Now before starting the solution of this question we should know some results. First is, upward movement of graph shows an increase in quantity along y-axis and downward movement of graph decreases in quantity along the y-axis. Now these results will work out as a key idea by solving out the given question. Now let us start with the solution of the given question. Now in this question we have to draw a graph to represent each situation. Now let us draw the graph for the first situation and to graph the depreciating value of card reduces or depreciates a decreasing relationship between value of... Now here on vertical axis we take now here value on time initially the value of card was high but as time increases decreases initially this value decreases at a faster speed and later it decreases slowly to a very long time it will become a chip between value and time and initially value decreases at a higher rate and later it decreases at a slower rate handedly in the curve then we have now here you can see initially the value is decreasing initially at a fastest later after some time it decreases slowly to a long time it is almost which represents the depreciating value of a card. Now let us start with the second part of the graph to represent a being heated and then on a counter. Now here we have to draw the graph showing the relationship between temperature of coffee and time on vertical axis we take temperature on the axis we take now first of all it is given to us that the cup of coffee is heated with time the temperature will increase from key idea we know that an increase in quantity along y axis now in this graph along y axis we have taken the temperature and here initially with time the temperature is increasing we will draw the increase first at a slower pace it will increase at a faster pace in the next part of graph we will draw another line steeper then the previous line so here we have drawn another line which represents that temperature is increasing at a faster pace then temperature reaches its highest point which is shown by this peak and then slowly we put it off it means temperature is reduced now we set it on counter so with time the temperature of coffee will decrease temperature decreases with the fastest we will draw this line and then temperature decreases at a slower pace we will draw another line in the next part of the graph and here line segment AB the line segment half that represents being heated being set on a counter now for representing the same situation if you draw a curve freehandedly then we will get this curve with time but after reaching its highest point it is set on counter its temperature starts decreasing and continues to decrease with time that's the given question that's all for this session hope you all have enjoyed the session


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Hi, good morning and welcome to today's products and focus so the friend and the Fed didn't raise rates last night And kind of a statement that came out afterwards was putting the blame on the kind of the global slowdown And citing China as a potential factor on there So many analysts and the kind of money markets probably pricing in again a 50-50 chance that we could have a rate hike in December But a lot of people are putting their stock into March 2016 now as the first rate hike Markets initially spied higher as they had been priced into certain extent I think maybe 30% chance that it was going to raise that they're going to raise rates That quickly got taken into the market that pushed equities that little bit higher hurt the US dollar but then kind of the the kind of the effect started to fade in where the global economy is obviously not doing as well as As a federal of light and the markets of I was taking that to be a bit of a negative signal for the for the short to medium term And that caused an immediate Sell-off so if you actually have a look at the major indices in the short term You had a big spike up and then maybe just a few few minutes later It then started to drop back down again, and this is a particularly ugly candle to have near a potential resistance on the US 30 at 17 or 34 and It's not even like a kind of a graveyard doji formation This is a kind of an unusual pattern to have but it would be seen as a strong technical reversal signal And we've not seen much follow-through so far today with most that mark is pretty flat this morning Certainly the tip of this candle will be potential short-term resistance and couple so close to this potential resistance 17,000 and change is is going to be a tough one to beat The other technicals are all relatively neutral There's not a huge amount of other technical macroeconomy dated you out today So I'll be interested to see a things finish up by the end of the session as people now look to China specifically because it was mentioned during the during the Fed statement for more clues as to the Fed's next intentions So actually having a look at today's data. There's not a huge amount I've gotten to the habit now over the weekends of always checking Saturday Sunday of which there's nothing But don't don't forget that there can be Chinese data on a Sunday or a Sunday And that can have quite a bigger ramifications. So always check your market calendar Every Friday just to make sure so Monday you've got German PPI and you've got US existing home sales That's your first bit of data That's gonna have any significant impact on the markets So having a quick look at the US at the UK 100 bearish engulfing pattern We are having resistance at 62 96 We're just going to negative territory right now quite close to that 21 period SMA other technicals are relatively neutral I would probably argue that you could get away with Starting to draw these trend lines because you might actually have a well that would be an ascending triangle formation But we're a good bit away from there right now, but In the middle of two ranges so 60 73 potential support 62 96 as potential resistance So then looking at Japan 225 As down as well similar candle formation to the US 30 failure to break through 18,000 648 Tridden below 18 306 with 17 496 be the next potential support other technicals are relatively neutral We did have a bullish cross on the MACD, but that seems like maybe about a week and a half ago And things have certainly moved on since we've got the Fed decision out of the way So looking at a dollar yen the dollar losing momentum I think a dollar of dollars lost a lot of Strength first of the Japanese yen one. You've got Japanese yen uncertainty But secondly, you've got the US dollar Losing value because a lot people were thinking December for that next rate hike before If October of September, sorry didn't actually happen But now a lot more people saying well, maybe things are not quite so good They took it as quite a dovish statement and maybe it's gonna be March 2016 So that's definitely taken a lot of momentum out of the US dollar And I can see versus sterling in the euro. They're making some decent gains Against the against the USD. So from the candlestick formation Psychology point of view looks to be 119 is next potential support level and there is a bit of momentum behind that Trading blow both moving averages almost got a bearish cross on the MACD and the other technicals are relatively neutral So that we could US dollar would normally be positive for commodities But then you've got global slowdown again being cited and we had we had some great sessions on crud on Wednesday News that there was bits in the ground US bits in the grounds and Syria As ever it gets very convoluted in there right now with the Russians in the in the US That caused a big spike up in West Texas crude And then we've kind of drifted in last couple of days So the dollar loses momentum. We should be positive for West Texas But also global slowdown fears that's not a positive So there's definitely a little bit of pressure on there today. We're at the bottom end of the range 45 85 is the next potential support level Gold has had a good couple of days as that as FOMC decision came out Gold should think we'd be actually be doing a little bit better even today I had a good day set a good day yesterday should be doing a bit better today Bear in mind that industries might be delayed for a little bit longer in the US and the US dollar's going down And it's a safe haven against uncertainty If you're tagging your census rates to the strength of the Chinese economy And you kind of put them in the driving seat them safe havens pretty good Japanese yen should be good And gold should be good if risk off is firmly back on the table And the markets aren't doing a huge amount this morning. Maybe towards the downside We might see a bit of acceleration But maybe it's going to be the Japanese yen that a lot more people are going to go for So dollar yen We'll be interested in one to look at gold doesn't really be that Excitable considering rates could be delayed for a significant couple of months anyway But 1137 is the potential resistance to be aware of and we finish up the GBP USD and euro dollar As you see the euro show up as US dollar lost loads of strength There's more than 1% move one spot 1475 is potential resistance We might have a little bit of a retracement today And then if we get some decent eurozone data or some weak US data, we may have a re-challenge one spot 1475 And if we finish up with GBP USD great couple of days again potential resistance one spot 56 holding tight Or above both moving averages crossover in the MACD other than the cause of not yet over But um, so we might have a re-challenge one spot 56 and then a look at one spot 5743 should the MACD data come in quite good So as ever guys, keep you on the chart form make insights part delay going forward and join me again on monday to find out what happened next