I only have one thing to say to "New Years Resolutioners" at the gym

WELCOME!

Over the next few weeks you are going to see a lot of crap on Facebook, Twitter, etc, disparaging and lamenting the presence of those who are new to the gym or new to health and fitness. Ignore it. Ignore it all. Instead, accept my congratulations and enthusiasm for your decision to make a real and meaningful change in your life, and realize that this may be the most important and impactful choice you have ever made. It isn't easy, but it is worthwhile.

The reason that more seasoned gym-goers tend to scoff and role their eyes this time of the year, is that the enthusiasm of a fresh start is followed by increased gym traffic (and wait times for equipment) plus the inevitability of beginners using machines improperly, practicing poor form, and most of all, not observing proper gym etiquette (both written and unwritten).

To make your transition a little smoother I have put together a BEGINNER'S TOOLBOX on what to know and where to start:

EQUIPMENT - If the gym is busy (and it will be), limit your time on cardio equipment to 30 minutes and your time on equipment such as the squat rack, bench press, etc to 15 minutes. If someone asks to "work in" with you, it is proper protocol to accept this. This means they will do a set while you rest, and vice-versa. If you are using resistance machines, do not rest on the machine in between sets, get up and allow others to use it while you are not. They are all easy to adjust, and so it is no big deal if you need to make a change while sharing it. Finally, when you are done with all and any equipment, wipe it down and put it away. There is nothing more frustrating than having to cleanup after someone else. I'm not your mother or maid, and neither is the staff or exercisers at the gym.

SIGHTS/SOUNDS/SMELLS - Proper gym attire is really up to the individual, however, a good rule of thumb is: no jeans and denim, wear runners or athletic footwear, and if you know you sweat a lot, either wear clothing that soaks it up or bring a towel. "Sounds" may seem like an odd choice, but this is actually pretty paramount in the gym. Listening to music through headphones is good (though most gyms play music over their speakers). Talking on the phone, talking loudly with your gym-buddy, or using an audible timer on your phone is extremely irritating, and listening to music over the speaker  of your phone is a non-starter. Additionally, think about the noises YOU are making. Audible exhaling is ok; grunting, groaning, yelling, shouting, and dropping weights is amateurish, ridiculous, and unnecessary. Finally, your scent is important. There are few things more distracting and nauseating at the gym than someone with strong body-odour. DO wear deodorant, DON'T lather on a ton of perfume or cologne (this is also distracting and nauseating). A fresh, light scent, or no scent at all is best.

SPATIAL AWARENESS - This might be the most important item of protocol. The gym will be busy, but it is critical that you realize the need for giving others space during their set. I like to keep a "1 metre rule", that is, each exerciser is entitled to a 1 metre bubble in all directions that I do not penetrate. Lifting weight takes focus, and having somebody bump in to you or come close to you mid-set, breaks that concentration and can hurt them and you quite seriously. Also, if at all possible, try not to walk in front of people when they are watching themselves in the mirror during the set. Often they are looking at their form and this will surely break their concentration as well. Wait until they are done their set to return your weights. Along these lines, it is also extremely bad form to do your exercise right in front of the weight-rack, so that other people cannot access weights or put theirs away. Keep a distance of at least 2 metres from the rack when exercising. This will allow others access and will aid in not breaking your own concentration when someone walks in front of you (and they will). Lastly, if you are going to do some floor work (stretching, skipping, abs, etc), don't put your mat down directly next to someone else. They don't want your breathing, sweat, and body heat invading their space. Give them at least 4 or 5 feet. You will find that the more hot and bothered you are, the more you will want your personal space respected. Give others this same consideration.

*BONUS - Don't be afraid to ask for help. Perhaps the greatest reason that "New Years Resolutioners" are looked upon with ire is that they often do not know what they are doing. They are seen to be wasting both their own time and the others around them who need the equipment they are (ab)using. I absolutely recommend purchasing a session or two with a personal trainer and asking them to show you proper form and foundational exercises like squats and deadlifts, or to find a friend who is knowledgeable and consult their wisdom. Believe me, you are better off asking a question you think is "stupid" than doing something incorrectly that looks stupid and can hurt you.

The final reason why new exercisers in January are given the title, "Resolutioners", is because regular gym-goers expect you to come for a month or two, and then stop when the going gets tough or the rest of your life takes over again. My best advice here is to prove those smug-bastards wrong. Get a workout buddy, book personal training sessions, schedule it in your calendar; do whatever you have to do to get to the gym, but just get there. Because in 365 days, you will be glad you did. Your better future starts today.

@BrendanRolfe


Image Credits: http://myhealthandbody.co.uk/wp-content/uploads/2014/05/7c3f0472ffd796c78a05b2c9080152b02be90137938072cc988deb29246001b5-copy.jpg 

The 3 Holiday S's that derail your fitness (It's not what you think!)

1. SEX - That's right, Netflix n' Chill will un-swole your gym-game. One poll from 2011 suggests more than half 60 percent of people report they’re more likely to hook up in this season than at other times of the year. Sounds great right!? 'But how is that going to derail my fitness', you ask? Simple, hookups make you lonely, loneliness leads to depressive symptoms, and depressive symptoms are characterized by inactivity, reclusiveness, and negative affect: a 2010 study of 832 college students showed that 26 percent of women and 50 percent of men reported experiencing positive emotions after a one-nighter; conversely, 49 percent of women and 26 percent of men described negative feelings.

...all the pre-workout in Arnie's attic ain't going to get you to the gym when you're caught up in your feelings.

2.SLEEP - You go to holiday parties; you don't sleep. You stay the night at your relative's or friend's; you don't sleep (well). You are planning your vacation, wondering if the gift you bought your girlfriend will make her breakup with you, or regretting your actions at the office Christmas party; you don't sleep. Until you do get a chance to sleep, and then you oversleep. When you stress (always) and don't sleep soundly (always), Cortisone builds up in your body. Studies have shown that excess cortisone levels contribute to fat storage, delay muscle repair and stunt muscle growth.

...no sleep, low sleep, or poor sleep, will turn you into a soggy, deflated, holiday prune; you may as well just go wedge yourself in between the couch cushions until you start to stink.

3. CROSSFIT - nahhh, I'm just kidding...it doesn't start with an S... SAMSONITE (I was way off!) - Stay with me now. Holidays, for most of us, equals forced family interaction. And because most of us moved as far away from our family as possible, it means that we have to travel to them. Travelling requires you to pack things in travel-receptacles. Samsonite is a brand that manufactures travel receptacles...luggage...to the lay-person. When we travel, it is usually by car or by plane, which means we are sitting for hours on end. Sitting for hours on end munches up your time, your patience, and your posture. Pick whichever one of those you like for an excuse not to workout.

...hence, Crossfit = derailment of your fitness during the holidays.

Happy hunting!

@BrendanRolfe



Image Credits: http://ak-hdl.buzzfed.com/static/enhanced/webdr02/2012/12/6/14/anigif_enhanced-buzz-4968-1354823425-9.gif

Ventilated training masks: You're being lied to

 

Unless it's Halloween or you're Bane, you're living a lie. Put down the training mask. Not only does it NOT simulate elevation training, you look like a giant douche.

Finally, a September 2015 study done by Sellers, Monaghan, Schnaiter, Jacobson, & Pope, titled, "Efficacy of a Ventilatory Training Mask to Improve Anaerobic and Aerobic Capacity in Reserve Officers' Training Corps Cadets", showed no significant effect between groups on fatigue, anaerobic capacity, peak power, VO2max, or time to exhaustion.

#science

The question is, now that I've presented you with scientific evidence that it doesn't actually help you gain cardio capacity, power, strength, or friendship and admiration at the gym, will you continue to use it?

I bet you will...


@BrendanRolfe

Intermittent Fasting: Build more muscle & lose more weight

[1]

At 6'4, 220lbs, I am a hungry hungry hippo. Every day. All day. So when I first read about Intermittent Fasting (IF), not only did I scoff at the notion with indignant arrogance, but I dismissed it with closed-minded ignorance. After reading a few journal articles about its benefits, and implementing it in to my life, however, I'm marching to the beat of a new drum.

"So you basically just eat like a teenager", exclaimed my wife with tongue firmly planted in cheek, after a lengthy discussion about IF and the techniques used. Yes...and no. She was referencing a routine of a 16 hour fast, followed by an 8 hour window where you can eat (and I say this very very carefully, because I am only referencing the manner in which your consumption is conducted) without structure (ie. there is no 3-meal strategy). Unlike the typical teenage diet, however, you still have to be mindful of what and how much you are putting in to your face.

Intermittent Fasting is not necessarily a new concept, however, given its growing popularity within the sports, fitness, health, and body-building community, more and more studies have been conducted on this method of nutritional practice. The fasting period is included in your time asleep, and fasts generally last from 12-24 hours (depending on your strategy). Those who employ this method still drink liquids during this period (yes, coffee is ok if the amount of milk used is under 50 calories) but do not eat anything.
 Studies have shown that fat-loss begins at about the 12 hour mark or a fast and plateaus at around the 18 hour mark. Taking this strategy one step further, it is recommended to make your last meal, before you begin your fast, a meal consisting of complex carbohydrates with proteins.

The Benefits (and there are A LOT)

1)   A massive boost in the production of Growth Hormone (GH). Studies have shown that GH production in the human body is at its greatest during fasts. A daily fast will help produce regular boosts in GH which aids in muscle growth and repair, ultimately assisting in fat loss! There is additional research illustrating the ability of the body to regulate its hormones more effectively during periods of fasting.

2)   In your body, blood flows to the areas it is needed most. Convention says that when you are exercising and recovering from exercise, blood should flow maximally to your muscles. BUT (big but!) if you just ate (and "just" can refer to eating within the last 12 hours, as some macro and micro nutrients can take this long to metabolize and digest fully) and you have food in your digestive system, the blood will be divided between your muscles and your vital organs. Exercising during a fast will give you more energy to put towards your workout and speed up your recovery period!

3)  Cancer cells feed on glucose; it's not a secret. The constant influx of glucose in a normal diet (of eating regularly throughout the day) will feed cancer and pre-cancerous cells. Studies have shown that intermittent fasting has been effective in starving metastasizing cancer cells and pre-cancerous cells. There is even some evidence to show that ketone cells released from fat during a fast can help protect against age-associated conditions like Alzheimer's as well as some forms of Autism and Epilepsy.

More energy, more muscle, increased longevity, less fat, less recovery time...there is really no downside to intermittent fasting. Research has shown that those who already have a good diet (ie. low level simple-carbohydrate ingestion) have an easier time switching over to IF, however, barring medical restrictions, anyone can do it at any time, and the results can be staggering. The one major pitfall that proponents have highlighted, is that those who currently include many simple-carbs in their diet (white bread, wheat pasta, any processed foods with sugar, etc.) often reach for simple-carbs and binge on the them when the fast is over. The key is to go for complex-carbs and proteins. If your "eating window" is anything like mine, you will find yourself pretty full and not really intent on binging during your window at all.

The "Rules"

 

- It is recommended that you start with a 24 hour fast, for 2 reasons: 1) It cleanses the body 2) It gets you used to the feeling of hunger, and makes you ok with it (because nothing bad comes of it)

 

- You can choose when your "eating window" is (it doesn't matter how late you eat, a calorie is a calorie at any point of the day)

 

- For optimal weight loss, fat-burning peaks at the 16 hour mark of the fast and stops at the 18 hour mark. So if each day you did an 18 hour fast, followed by 6 hours of eating, that would be the optimal strategy for weight loss, however, a common fast is 16 hours, followed by 8 hours of eating

 

- Your first meal of the day should be high in protein and low in carbs. You last meal of the day should be high in carbs (because you and I love breakfast so much, I suggest eating breakfast then!). Anything in between is up to you

 

- Portion size is not important during your eating window, you don't have to restrict yourself, HOWEVER, you should still try to eat healthy foods (ie. lots of veggies, whole grains, fresh fruits, etc)

 

- Drink lots of water throughout the day. Start your day with a glass of water, and end your day with a glass of water. You can have coffee or tea if you wish at any time of the day, though it is recommended not to have anything with caffeine

 

- Get lots of sleep. This is more important than it sounds. When we sleep it gets rid of Cortisol (stress hormone) in our body. High levels of Cortisol have been linked to weight-retention

 

- You get one cheat day per week (I like to make it Saturday), and you can eat, literally whatever you want during your eating window. In fact, you are SUPPOSED to have something like a pizza, pasta, and ice cream, etc. This will help spike your metabolism

For more information on Intermittent Fasting, leave a comment and I will get back to you as soon as possible, or tweet me @BrendanRolfe

Image Credit
[1] http://cdn.gymaholic.co/articles/nutrition/14-intermittent-fasting/empty-plate-intermittent-fasting.jpg

6 ways personal trainers will make more money (that everyone should know!)

Personal training is an attractive industry, especially if you are health-centric. The pay can be great (if you like never being "off the clock", the hours can be flexible (if you like sunrises) and if fitness truly is a lifestyle, you should love what you do (unless it's just a convenient hashtag). There are varying degrees of quality of trainers (from dangerously bad to amazing), and one thing I can say with certainty is that successful trainers all exhibit similar tendencies. Here's what makes them successful:

Stay within your current knowledge base and perfect those exercises.

- Do not experiment on clients and do not give clients exercises that they cannot perform properly and safely. This has two important implications: 1) Your client will not get hurt from an exercise that you've never even performed yourself, have never been educated on, or just made up, 2) You wont look like a bad trainer. If it's an exercise your client is not capable of doing or that they look out of control on, it reflects badly on YOU.

- Create programs with a purpose. A 65 year old doing snatches, a 14 year old doing 3 RM deadlifts, a 30 year old doing overhead squats on a BOSU ball. Why? I'm not saying don't do them, I'm saying stop and think for a second how the program you create jives with your client's abilities, and relate to your client's goals. If a program is truly personalized, you need to take everything in to account and weigh both the benefits and risks. They are trusting you, not only with their health and fitness, but with their safety.

It's ok to say "I don't know"

- It's an opportunity to learn. Tell them you will go look it up in a book, tell them you will take a CEC course on it next month, tell them to consult a professional who does know, but don't make up some bullsh*t and try to sound knowledgeable by using words like functional, dynamic, and metabolic. A blind man could smell your lies. If you don't know, don't say you do. Further, one of the greatest successes a trainer can have is gaining a client's trust. This is not given easily. Most people who have never exercised seriously are terrified of it. They are scared they'll look stupid, they are scared they will be judged, and they are scared they will be laughed at. Once you have gone though the sacred and often lengthy steps of gaining trust, losing it on a lie is ridiculous.

Always be ON

- A coffee in hand, browsing on your cell-phone, chatting off-handedly with other people in the gym, says something about you. It says you don't give a flying f*ck about your client. I don't care if you've been training them for 10 years or 10 minutes and if you've established a buddy-buddy relationship where your client "doesn't mind" if you check your messages (they do, by the way), if I am a potential client, interested in your services, and I see you doing things unrelated to what your client has paid you for, you won't get my money, EVER.

Look like a trainer/Act like a trainer

- Practice what you preach. Fitness comes in different sizes and packages. People want to see that you not only talk the talk, but walk the walk. This doesn't mean you have to have abs and guns out (when the sun's out), this means that, in public anyways, you should exercise with purpose, practice proper nutrition, and generally be the role model that have to be.

- Look like the clients you want to attract. I cannot stress this enough. If you want to attract body builders, BE a body builder (big muscles, tank tops, high tops, etc), if you want to attract athletes, BE an athlete (compression clothing, cross trainers, athletic build, etc.), if you want to attract weight-loss clients, BE a weight loss professional (body-builder or athlete types can be intimidating, and quite honestly, not everyone wants to look that way). Like it or not, YOU are a role-model, and you will attract the clients who want to look like you.

- Dress professionally. The number of trainers that wear sweats and a casual t-shirt or tank top (cut off sleeves, worn and frayed, etc) blows my mind. Dress sharp. Unless you have so many clients that you don't need anymore, or that your reputation precedes you and your rags are your shtick, have a clean, well-fitting top with your logo or an identifying feature on it, and athletic shorts or pants that you might wear for your own workout. If people aren't sure if you are a trainer or a know-it-all workout buddy, they are less likely to approach your for your services.

Don't bad mouth other trainers, exercisers, methods

- Negativity, ANY negativity doesn't belong in the gym. If you criticize other people or methods in the gym, not only do you come across as a judgmental douche, but you bring a storm cloud of pessimism with you. CrossFit is dangerous...everyone knows that, but it has its merits too. When you speak about training styles, exercises, or trainers that you may not believe in, always be sure to present them with a balanced approach. If you see a newbie in the gym and want to approach them to offer assistance (also known as prospecting), lead with a positive, before a correction, for example, "I love that you are including deadlifts in your workout. It is one of the most important lifts to master. May I offer a suggestion...?"

Do not discount your prices

- Value yourself enough not to go on sale. This is one of the most common mistakes for trainers starting out. They want clients, and because they are not confident of their abilities or the service they offer, they drop their prices. But once you drop your rates, it is extremely difficult to raise them without losing those clients. Make no mistake, people are buying YOU. You end up attracting clients who want you because you are cheap, not because your knowledge is valuable. Value yourself, and clients will value you. If you want to attract new business, offer a complimentary session instead. And not a "half session" either where you try to sell them during the last half hour in a "consultation", give them a real taste of you and your style.

Personal training is a cut-throat business. Only the strong survive. If you come with professionalism and enthusiasm, your road to a full roster will be smoother. I always say, look not at the number of clients a trainer has, but at the number of years they have been training their current clients (I don't usually use the term "look not" when I say it, but it sounds more poetic that way). Rather than focusing on your next marketing pitch, focus on your own skills and presentation. They are watching you.

@BrendanRolfe

Image Credits
http://www.triiifitness.com/personal-training-slider.jpg

Jump higher, move quicker - Beach Volleyball Performance Enhancement

Everybody wishes it was bigger.

And when it's time to use it, and it's smaller than everybody else's on the beach, it is most definitely a cause for embarrassment. In fact, it can be such a source of anxiety that it creates a psychological complex, inhibiting potential for future performance.

Your vertical is small, and ignoring that fact won't make the problem go away.

Your lack of ability to get it up and out of the sand may come down to one of, or a combination of the following 3 reasons:

1. Lack of power
2. Joint instability
3. Mechanical sequencing issues

Power Outage
While a greater strength-base offers potential for increased power output, you don't need to be able to deadlift a car to have a 40 inch leap; strength does not directly equate to power. My definition of strength and power (which is admittedly controversial) are as follows: strength is your ability to move objects around your body, and often includes added resistance incumbencies; power is that rate at which you can move your body through space, and the force per interval that your muscles generate. Rather than focusing on how much weight you can move through a power exercise, focus on the speed and efficiency with which you can move the weight. The greatest determinant in power output is muscle-contraction speed, and you would be wise to dedicate half of your power-based workouts to improving your rate of contraction.

Here are 2 exercises to include in your workout program that contribute to an accelerated muscle contraction rate and will almost certainly contribute to more speed in the sand and a higher vertical leap:

1. Knee Jump to Tuck Jumps

2. Resistance Band Hip Flexor & Shoulder Drivers

*You should never perform power exercises to fatigue if you are trying to build power. Once your rate of contraction slows, you are effectively de-training yourself!

Jellyfish Joints
You may have carefully periodized your workout routine over the year, tapering down from 15 reps, to 6, building from endurance to strength, and you have started you power phase...but you aren't jumping any higher...what gives? The problem may be that you neglected to strengthen the muscles that are in charge of joint stability. Your vertical is a product of a transfer of kinetic energy, from your feet through your neck, and is a direct measurement of the downward force you apply to the ground. Accepting the laws of physics, the ground exerts the force back on to your body, which propels you off the ground. Before this force can reach its maximum effect, it must pass through your ankle joints, knee joints, hip joints, and spinal column. Any force that is displaced laterally (anything that is not vertically linear) is wasted potential. In beach volleyball, the sand already creates instability, the last thing you need is to contribute to that instability with weak joints.

Add these 2 exercises to increase hip stability and knee stability:

1. Thera-band Hip Matrix, Forwards/Reverse

2. Lateral/Medial Resistance Band Lunge (front knee)

I Before E, Except at Your Knee
The last reason your vertical is impotent and your first step to dig a line shot is flaccid, is because your mechanics are horrendous. Ok, perhaps "horrendous" is a little aggressive, but improper muscle sequencing not only saps you of power, but actually contributes to chronic injuries like Patellofemoral Pain Syndrom (PFPS, aka. Jumper's Knee). To break it down to its most basic level, PFPS can be the result, in part, of the Vastus Lateralis (outer quad muscle) firing before the Vastus Medialis (inner quad muscle). Proper muscle sequencing, when jumping, is supposed to be medialis first, lateralis second. In addition, some of our strongest muscles, are our laziest. Our Gluteus Maximus (butt muscle) has the potential for great strength and power, but it is extremely lazy if we allow it to be, and it does not like to work when our Quadriceps are capable of taking the load.

Here are 2 extremely easy to do exercises, that will help create proper muscle sequencing within your body:

1. Vastus Medialis Obliques (VMO) activation

2. Gluteal firing sequence (independent of quads)

If you are a few weeks deep in to your power training or don't even do power training, are 3 months out of season or are mid season, you can add these 6 exercises in to any program to enhance your results. In addition to boosting your power and increasing your speed, agility, and vertical jump, they can help keep you from injury and will contribute to better all around body function. Don't find yourself on the beach this summer suffering from leap-ness envy, start these exercises today and watch your confidence grow!

@BrendanRolfe

Image/Video Credits
[1]http://sportfoto.ca/

Fitness ain't what it used to be: Social media madness?

#GymSelfie

Remember the days when the only way people knew you were in to fitness was when you actually got fitter...or showed up places in a Gold's Gym tank top and parachute pants? Gone are the days of the world wondering what your butt looks like after #LegsDay or how much chicken is in a #PlateOfGains. Some say that Instagram and Twitter have taken the intrinsically rewarding soul of fitness, clean and jerked it high overhead, and dropped it to the floor with a deafening thud of look-at-me-ness.

But was a self-pat on the back really that great? Was nothing more than a check mark beside your last set to commemorate a workout well done that satisfying? Do you know what's wrong with 146 likes of an ab shot with your underwear so dangerously low that it's almost pornographic (#FitnessPorn)? Nothing... if posting these pictures or following these posters is what motivates you be the fittest and healthiest version of you that you can be, then there is nothing wrong with it.

What is wrong, is shaming people for it. I believe that any kind of shaming is wrong: fat shaming, fit shaming, race, height, sexual orientation, religious belief, etc. Find inspiration in everything and be inspirational to other people. In a time where our knowledge base, the nutrition, medication, and opportunities that are available to us are at an all-time high, our struggle with health is inconceivably off the charts. Anything that brings health, wellness, and fitness to the forefront of pop-culture is a good thing.

The Biggest Loser has been monumental in bringing the obesity epidemic to mainstream conversation. Yes, the methodology and psychology of the show is questionable, but if nothing else, it is showing John and Jen couch-potatoe how to workout, and that they can workout, and giving good tips on nutrition. The explosion of community-minded brands like Livestrong, Lululemon, and Nike are based on the fitness and health lifestyle. Yes, they are trying to sell you something, but they are also selling you a lifestyle, and if you buy in to that lifestyle, instead of just buying the clothing, your life will be better for it. And social media is a good thing for fitness. Yes, there are some egotistical reasons for posting #ProgressPics. We all want kudos for a job well-done and some of us are less shy about putting ourselves in the public eye to get what we need.

The soul of fitness is stronger than ever. Like anything in life, the industry must evolve or die. The evolution to a more public movement can only be good for future generations. Role models are no longer un-reachable stars on a stage or field, they are people. They are people with twitter accounts who do real things, eat real food, and can be interacted with, simply by hitting "like". The heart of fitness will always be forged in the iron of gyms, but the soul of fitness lies within social media, and it is now available for the whole #fitfam to enjoy.

@BrendanRolfe

4 most common mistakes beginners make at the gym

http://buffblogger.com/wp-content/uploads/2012/12/5.jpg

We all have to start somewhere.

We have all been beginners at something and felt lost. But in this day and age, where everyone carries a cellphone with a camera, and is waiting to pounce on the latest and greatest "fail", mistakes or lack of knowledge rarely go undocumented in the gym. Some mistakes will get you on someone's fail compilation, while other's will just inhibit your ability to get the results you want. To follow are 4 of the most common traps that beginners and even more experienced exercisers fall in to that will stunt your growth and limit your results.

Isolation exercises
Beginners often take their programs from magazines, ads, and media content. There are 2 major problems with this: 1) Most workouts in magazines are from interviews with body builders, not real people with jobs, kids and responsibilities 2) The media doesn't know squat about real fitness. Chances are, they are trying to sell you something. Remember, sex sells. A fitness model in booty shorts doing a single leg glute extension is sexy, and it sells magazines, supplements, clothes, etc, but if your goal is to lose 20 pounds, the only thing this exercise is making an ass out of, is you. Don't waste your time on isolation exercises. Because they don't involve compound movements (ie. activate multiple muscles) they don't burn many calories and don't give you much value for your time. For instance, instead of doing a bicep curl, do a reverse pushup; not only are you working our your biceps, but you are getting back, shoulder, and core engagement, to boot.

Following fads rather than mastering the basics
Functional movements are good, but beginners on the fail list seem to have mastered a new category of fitness: Dysfunctional Movements. Not every exercise needs a twist, a roll, or 12 pieces of equipment. Before you do anything else at the gym, master these movement patterns: squat, deadlift, lunge, chest press, row, shoulder press. All other movement patterns stem from these foundational lifts. Once you master these, then you can add a standing back tuck. There is a reason that there are "classic" lifts, it is because they have withstood the test of time and are shown to bring results. Period.

Mixing up workouts too much (routine is not overrated)
I get it. You don't want to be bored at the gym. You want new and exciting exercises that will stimulate your muscles and challenge your brain. But if you don't repeat some of the same exercises, you are missing the basic foundation of resistance training, progressive overload. Progressive overload is the act of gradually increasing the amount of weight you lift in your exercises to continually challenge your body to become stronger. If you do an exercise twice a month, you are not allowing your body the repetitions it needs to adapt and overcome. In addition, it is rare that a newbie comes in to the gym and has perfect form in all exercises (like rainbow unicorn rare), if you don't repeat exercises (essentially practicing them), you will struggle with making the minor adjustments to form that produces optimal results.

Lifting with your eyes instead of your muscles
Picking up a lot of weight off the floor is sweet, I agree. Having your lumbar spine rip out of your lower back as you deadlift is less sweet. Perhaps the biggest epidemic among young male lifters is lifting eye heavy, rather than muscle heavy. Too many times have I seen exercisers squirm and twist and bend under weight that is simply too much for them. I always say form and function over fashion. Lifting heavy weight LOOKS cool, but if you have to cheat to lift it, chances are it isn't doing what you think it is for your fitness. A perfectly formed squat through a maximal range of motion at 100lbs is infinitely better than a sketchy half squat at 200lbs any day of the week.

The gym is not a place I take satisfaction in seeing people fail. In fact, as a personal trainer, there are few things more painful and gut-wrenching than seeing an exerciser doing something that is un-beneficial and even dangerous. If you are new to the gym or wonder whether you are doing exercises properly, I recommend enlisting the help of a trainer for 2 or 3 sessions. This can save you a world of grief, will get you faster results, and will keep you off of the 2015 Youtube Gym Fail Compilation.

@BrendanRolfe 

Training for Aesthetics vs Training for Performance

Some of the best athletes in the world often do not resemble the chiseled stone from the fires that forged them.

The difference between training to look good and training for peak athletic performance illustrates a cataclysmic dichotomy in physical training. While many elite level athletes do display washboard abdominals and striated muscles, the shape, volume, and ratios of these muscles are varied; certain body types hold more potential for greater success in certain sports.

Let's look at the athletes who embody the big 4 sports in North America: American Football, Baseball, Basketball, and Hockey. There are 3 industry agreed upon body types, and everyone's body falls somewhere on the scale: Ectomorph, Mesomorph, and Endomorph.

[4]



[2]

[3]

You have probably already begun to place the athletes in the big 4 sports in to certain categories. But wait a minute...the Mesomorph is widely regarded as the optimal physique. You know the Mesomorph: the friend who eats what they want, when they want. They have abs all year long, and hit the gym once per month, where their muscles explode with growth. These are the people you both love and hate, all at the same time. And these are the people who make the best bodybuilders. They grow muscle easily, maintain a small waist and joints, and are irritatingly symmetrical.

You can't change your body-type, but you can maximize it's potential. The real point of interest, is that when you examine both the average body type for each sport, and the peak performers, you rarely find a true mesomorph. This is because the extremes, (Ecto- & Endo-) provide distinct advantages when maximally potentiated, while true mesomorphs...are nice to look at.

Football (M)/Rugby (W)
Football and rugby (women's equivalent, given there is no professional women's football league) are difficult to establish a prototypical athlete body type. Unlike the other sports, the demands of each position differ greatly. For instance a defensive lineman may be a 6'6, 290 lb Endomorph, a halfback might be a 6'2, 230 lb Meso-endo, and a quarterback may be a 6'4, 220 lb Meso-ecto. Conversely, a 5'5, 190 lb Endomorph prop, a 6'0, 160 lb Ecto-meso hooker, and a 5'8, 155 lb Meso-endo inside-centre are ideal for women's rugby. For our purposes, I will highlight the bodies of the 2 more athletic positions: Line-backer and Flanker.

[10]

Football

Average body:
Linebacker - 6'2, 240 lbs

Peak Performer's body:
Ray Lewis - 6'1, 240 lbs

Ray Lewis is a football legend.
Ray Lewis has a thick neck & waist and
broad muscle bellies.
Ray Lewis is most certainly an Endomorph.





[11]

Rugby

Average body:
Flanker - 5'5, 155 lbs

Peak Performer's body:
Marlie Packer - 5'5, 161 lbs

Marlie Packer is the starting Flank for England.
Marlie Packer has broad shoulders & joints
& also has broad muscle bellies.
Marlie Packer is an Endomorph.








In games like American Football and Rugby, speed and power are valued, but given that they are both games which revolve around physical contact, the athlete's body must be built to absorb punishment. Thus, thick joints and a robust torso are ideal, most closely reflected by the Endomorph body-type.

Baseball (M)/Softball (W)
Baseball and softball are also sports where position dictates stature. For instance, pitchers are generally taller and leaner (so their stride takes them closer to the plate, giving the batter less reaction time), middle infielders (SS & 2B) are smaller because they need to be agile, and catchers and first basemen are often the biggest. Outfielders, often present the best combination of power, speed and athleticism, and so we will examine the bodies of Centre-Fielder, Ken Griffey Jr. and Outfielder Jessica Mendoza.



[1]

Baseball

Average body:
Outfielder - 6'2, 220 lbs

Peak Performer's body:
Ken Griffey Jr. - 6'3, 215 lbs

Ken Griffey Jr is a baseball legend.
Ken Griffey Jr has a narrow waist, broad shoulders,
tall, and is lean.
Ken Griffey Jr is a Meso-ecto.









[5]

Softball

Average body:
Outfielder - 5'7, 145 lbs

Peak Performer's body:
Jessica Mendoza - 5'9, 146 lbs

Jessica Mendoza is a softball star.
Jessica Mendoza has broad shoulders, small joints, is tall, but
well muscled.
Jessica Mendoza is a Mesomorph.








Baseball and Softball are non-contact sports that require the ability to go from zero to maximal effort in the blink of an eye. They require speed and reflexes and cater more to the Mesomorphic body-type.

Basketball
In Basketball, height and quickness are king. While there have been those that have had successful careers, while maintaining mass (Shaquille O'Neal, at 7'0, 300lbs comes to mind), the majority of the All-Stars, Hall of Famers, and GOAT's are tall, lean, and quick. We can't examine basketball bodies without Michael Jordan and Tamika Catchings.



[6]

Basketball (M)

Average body:
Shooting Guard - 6'6, 211 lbs

Peak Performer's body:
Michael Jordan - 6'6, 200 lbs

Michael Jordan is the greatest
basketball player of all time.
OF ALL TIME.
Michael Jordan is tall, has long arms, lean muscle bellies & a rectangular frame.
Michael Jordan is an Ectomorph.

[7]

Basketball (W)

Average body:
Small Forward - 5'11, 165 lbs

Peak Performer's body:
Tamika Catchings - 6'1, 167 lbs

Tamika Catchings is widely regarded as one of the greatest female basketball players of all time.
Tamika Catchings is tall, has long arms, but exhibits more muscle tone that Jordan.
Tamika Catchings is an Ecto-meso







A basketball hoop measures 10 feet off the ground. The closer you are to the hoop, the easier it is to score (#becausescience). Basketball players need to be tall, and they need to be quick, while maintaining the endurance capacity to sprint the floor many times. Basketball players are, with very minor exceptions, Ectomorphs.

Hockey
Hockey requires lower body and trunk-related power, endurance, and the ability to deliver and endure contact. What makes it so unique from the other big 4 sports is that it does not require the primal motion of running, rather, the skating motion, and overall posture, requires development of muscles that are much different from field sports. For example, developing power from a "splay-foot" (toe turned out) position will tend to over develop external rotators like the glut med and vastus medialis while under-developing lateral hamstring muscles. While on the topic of "greatest of all time", we cannot ignore the body of work by Wayne Gretzky and Hayley Wickenheiser, however for relevance to today's audience (and for more access to body-revealing pictures (the old generation just doesn't do mirror selfies...), let us examine current greats, Sydney Crosby and Hailey Knight.



[8]

Hockey (M)

Average body:
Forward - 5'11, 180 lbs

Peak Performer's body:
Sydney Crosby - 5'11, 200lbs

Sydney Crosiby is widely regarded as one of the best players in the game, if not the best.
Sydney Crosby is not tall, but possesses strong legs and core.
Sydney Crosby is a Mesomorph.









[9]

Hockey (W)
Average body:
Forward - 5'7, 155 lbs

Peak Performer's body:
Hilary Knight - 5'11, 172 lbs

Hilary Knight the top forward
for the US women's Olympic
hockey team, and is a consensus top 5 player in the world.
Hilary Knight is tall but has muscle mass and muscle definition
Hilary Knight is a true Mesomorph.

Hockey is one of the sports where your body is trained to fit the sport. Not even in the sense that certain muscles grow more than others, but there is a posture that is typical of hockey players: feet turned out, big bum, rounded shoulders, head in forward position. In addition, due to the demands of the sport, the athlete's legs are usually more developed than their upper body, and visible abdominals and muscle striations are not as common-place, given a greater demand for energy stores (60 minute games in conjuncture with 3 or 4 games per week is common).

Across all sports, modern athletes are bigger, faster, and stronger than they once were. The average skill-level is higher, and because the athletes can now make a living playing their sport, they adapt their bodies specifically to its demands and train for maximal performance. However, one can also make the determination that certain body types are more likely to excel in certain sports, and that while our body can always be maximized for performance, in the end, you cannot escape the fact you are an Ectomorph, a Mesomorph, or an Endomorph.

*General Disclaimer: Steroids and Human Growth Hormone

@BrendanRolfe




Image credits
[1]http://cf067b.medialib.glogster.com/media/c4/c4517c3d1adb44bcbe989d8d6babeb81a70bb69bdac4eb1a3f70e563467ffa6e/ken-griffey-jr-mariners-jpg.jpg
[2]http://content.doyoueven.com/wp-content/uploads/2015/01/tumblr_muoal3AQzJ1sl9vjho1_1280-461x600.jpg
[3]http://www.bodybuilding.tv/wp-content/uploads/2012/01/ava-cowan-2011-figure-olympia.jpg
[4]http://www.trainerjack.com/wp-content/uploads/2014/06/body-types-male-and-female.jpg
[5]https://s-media-cache-ak0.pinimg.com/236x/2b/80/08/2b800853d5af7860e04159662f8e34f5.jpg
[6]http://www.vanishingtattoo.com/tattoo/images/celeb-jordan_michael/jordan_large/jordan_001.jpg
[7]http://imavex.vo.llnwd.net/o18/clients/activelife/images/Cover_Models/Tamika_Catchings_pic1.jpg
[8]http://www.examiner.com/images/blog/EXID14380/images/Sidney_Crosby_shirt_off_shirtless_pictures.jpg
[9]http://cdn.nextimpulsesports.com/wp-content/uploads/2014/07/Screen-Shot-2014-07-08-at-10.14.10-AM.png
[10]https://s-media-cache-ak0.pinimg.com/236x/50/35/3f/50353f8af27fc780ec2b04fa50268b8a.jpg
[11]http://www2.pictures.zimbio.com/gi/Marlie+Packer+New+Zealand+v+England+Game+3+lvRalqMqjkkl.jpg

Want underwear model abs?



Of course you do. They're fun to look at, fun to play with, and I'm not going to lie, they are fun to own. I owe a lot to my abs. They've made me memorable, they've made me money, and I'm 99% sure that my wife wouldn't have married me unless all 8 were present and accounted for on the blessed day.
I'm not trying to brag, I'm just saying, life is better with abs.

Here's a template of how I got mine, with variations underneath:


*walk dogs 20 mins

6am - Breakfast: 1 cup cooked brown rice, 1 scoop EPIQ Isolate Vanilla, Chia seeds, Raisins, Cinnamon, 250mL water

*walk 20 mins to gym

7:30am - Workout: Supersetted, 3 sets, 8-10 reps of: Back squats/Pullups, Deadlift/Bench Press, Db Shoulder Press/Any ab exercise (20 reps), EPIQ Rush w/500mL water

*walk 15 min to work

1:30pm - Lunch: 3 cups mixed greens, 1 fish fillet, Pumpkin seeds, Sunflower seeds, 1 handful grated cheddar cheese, 2 tbsp. dressing (vinaigrette), 1L water

*walk 20 mins to home

6pm - Dinner: Lettuce wrap chicken fajitas, 1 handful shredded cheddar cheese, oven baked yellow potatoe French fries w/vinegar, Green peas, 250mL water

7:30pm - 2 cups plain Greek yogurt, 1/3 scoop EPIQ Isolate Chocolate, 1 handful raisins, 1 tbsp raw honey, 250mL water

8pm - EPIQ green monster shake, 2 handfuls spinach, 1 scoop EPIQ Isolate Chocolate, 1 banana, 1/2 cup frozen blueberries, 500mL water

*walk dogs 30 mins


Variations
For the most part, my breakfast always remains the same. I wake up ravenous, and I not only look forward to breakfast...it is my favourite meal of the day. On occasion I may substitute steel cut oats for brown rice...but I'm not happy about it.

Lunch: Sometimes I skip lunch. There. I said it. I don't skip it so much because I am intentionally doing an intermittent fast (though I sometimes mark it down as much), but because I am too lazy to pack one (I regret it every time, but confounding enough, still choose laziness).

Dinner: 1) Turkey bacon, chicken cesar salad with a vinaigrette cesar dressing 2) Ground turkey, rice pasta penne with tomatoe sauce and green peas 3) Bass or Tilapia filet on Quinoa and Edamame beans 4) Iceberg lettuce salad bun, chicken burger with avocado, turkey bacon and grated cheese, and baked potatoe wedges 5) Shredded chicken pita with green peppers, cucumbers, spinach, vinaigrette, and carrots 6) the occasional pepperoni pizza or 7) salmon burger on sliders (2 or 3 times per month on a Friday).

Workouts: I workout 4 or 5 times per week in the gym and practice/play a sport once twice per week. My workouts involve as little rest as possible and are ALWAYS super-setted, but they rarely last more than 50 minutes in length.

Abs are about quality, not quantity: It's about the quality of your workout and about the quality of food you eat.

How do you get your abs?

@BrendanRolfe

The cost of a pound of flesh

3,500 kilocalories, an 8 hour jog, 1,460 stairs, 480 laps of an Olympic sized swimming pool...All of these numbers measure the energy required to burn a pound of fat. But what does that really mean to your way of life and the world that surrounds you?

What it means to you

Looks and appearance aren't everything, but if it is a source of grief in your life, then weight-loss can be a key to achieving a happier sense of self. In the developed world, our physical health is one of the few life factors that we have absolute control of, and it's the first place people turn when they find the rest of their world is in turmoil; this applies to both positive and negative influences on your life. If you are like many people who have had a stressful day at work, chances are you come home and eat, and eat, and eat. This impulse exists because something in your life that you can definitely control is what goes in your mouth. The more chaotic our lives get, the more we seek an internal locus of control. In fact, during the latest economic recession, health and fitness is one of the few industries that has still shown growth.

Losing weight is hard. Your body does not want to change, and certainly does not want maintain the consistent calorie deficit that is required to do so. So what a pound means to you is hard work, mental discipline, sweat, and more than likely a few tears. If you are just beginning this journey, know that the physical and psychological payoff is immeasurable. The amount of personal growth that comes from taking control of your health, overcoming obstacles, and breaking through mental barriers will change you and your life-trajectory.

What it means to the fitness industry

The first thing you should know is that beyond the physical price your body pays, fitness is FREE. You can go out for a walk or a run, you can swim in the ocean or run up some city stairs, and you can do body weight pushups, crunches, and squats, and it won't cost you a dime.

BUT

The health & fitness industry has done an awesome job of complicating something that should be almost intuitive by inundating the public with an avalanche of products and information (and most of it is crap). I should qualify that last statement by saying that I believe that a good personal trainer is a great investment for any beginner, but the reality of fitness, is that you can do it yourself.

Here is what a pound means to the fitness industry:

• 5-10 personal training sessions (variance due to the skill of the trainer and the heart of the exerciser). Depending on the rates you can negotiate (as low as $30/session, as high as $120/session, usually), one pound of fat will earn "the industry" between $150 and $1200
• Gym memberships are rarely sold for less than a month at a time, but chances are you'll be on the hook for a minimum of $20. People rarely cancel their memberships after one month, however, and many will keep the membership out of guilt and maybe's, but not use it for a year or more (the high-end gyms can easily cost over $1000/year)
• You have bought, are buying, or will buy a gadget or piece of equipment that claims to make exercising, more fun, easier, or more effective. You will use it once, and then you will forget about it. Let's just hope that "it" refers to a $5 jump rope and not a $1500 BowFlex   

What it means to the healthcare industry

"Healthcare" is an oxymoron of the most moronic sort. It should be called Sickcare, or more appropriately, Sickwedon'tgiveaf*ck. It is inefficient, expensive, and it relies on reactive, band-aid measures and thinking. It is a multi-billion dollar industry, and "healthcare" companies only make money when you are sick. What does a pound mean to the healthcare industry? It means you are not buying their product. Every pound shed means less of a strain on your heart and joints. Every step, stroke, or rep, releases endorphins, naturally enhancing your mood and outlook on life.

Pills, injections, respirators, etc, should not be a way of life. And yet health care professionals recommend baby Aspirin to reduce your chance of stroke, Lipitor to cut down on your cholesterol, Xanax for anxiety and panic, Cymbalta for depression...when did we just accept that we should feel terrible and that if we take a pill, it will all be better? Let's be clear, sickness is a business, and right now, business is good. Make no mistake, the healthcare industry is not here to help you, they are there to patch you up just long enough to empty your wallet and make you think that you are reliant upon them, but you aren't. Health, fitness, and happiness, are all within your grasp.

What is the value of a pound to you? PRICELESS.

@BrendanRolfe

Image Credit
[1]http://www.outsourcetothephilippines.com/wp-content/uploads/2012/11/350dollars-salary-of-va.jpg

5 exercises no real athlete will touch

When I go to the gym, I can instantly separate athletes from exercisers, both in the quality of their movement, and by the exercises they choose to fill their programs with. Here are 5 exercises you won't catch any real athlete doing at the gym.

[1]

Seated Hamstring Curls - There are only 2 occasions that call for leg isolation exercises: 1) Recovering from an injury 2) Body building...and when was the last time you saw a body builder do something athletic?


[2]

INSTEAD
try Deadlifts




[3]

Pulldowns - Studies have shown that doing pull ups will increase the amount of weight you can use while performing a pulldown, conversely, increased pulldown capacity has not been shown to do the same for pullups. 'Nuff said.

[4]

INSTEAD try Eccentric Pullups

[5]

Tricep Kickbacks - The body positioning required by kickbacks cuts off potential range of motion and opens up more opportunities to cheat. 


[6]


INSTEAD try a Sphynx Pushup

[7]

Concentration Curls - Single arm isolation exercises are great...if you have 4 hours per day to spend at the gym. Not only do you get secondary bicep activation when you do real exercises like pullups and rows, but there are about a million more effective bicep exercises that don't make you look like a tool.



[8]

 INSTEAD try a Zottman Curl



[9]








Machine back extensions - I have tried this one at different stages of my fitness journey, and every time it feels awkward, uncomfortable and unnatural. That is because your lower back is not built to move independently of the rest of your posterior chain. Because it is easy to grip tight and cheat, people load up the weight on this exercise and risk injury for very little benefit.




[10]

 INSTEAD try Scorpion Extensions



@BrendanRolfe

Image Credits
[1]http://buffblogger.com/wp-content/uploads/2012/09/VR1-Seated-Leg-Curl_13060.jpg
[2]http://www.menshealth.com/mhlists/cms/uploads/1/barbell-deadlift_1.jpg
[3]http://www.carrienyden.com/wp-content/uploads/2010/02/lat-pulldown-start.jpg
[4]http://nicktumminello.com/wp-content/uploads/2013/12/pullup_negative.jpeg
[5]http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Female/m/348_2.jpg
[6]https://loseyoself.files.wordpress.com/2015/01/sphinx-pushup-garcia.jpg
[7]http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/l/136_1.jpg
[8]http://munfitnessblog.com/wp-content/uploads/2011/10/Zottman-Curl-Workout-Woman.jpg
[9]http://www.fitsociety.nl/wp-content/uploads/2013/10/back-extension1.jpg
[10]http://m.ufc.com/news/mma-power-training-cub-swanson

 

If you're in pain, it's probably your own fault

...you just have to know how to listen...

No, I'm not talking about your last failed relationship. Your body is smarter than you, it will tell you when it's happy or unhappy, and you best be listening.

Tell your stupid ranch tooth to shut up

[1]

First, I want to address exercising. When you are exercising, there is body talk, and there is brain talk. More often than not, your brain gets in the way of a good workout. When you are 9 reps deep in to a 12 set, or 15 seconds from a minute interval sprint, there is a moment where you question whether you can reach your target. I don't care whether you are wet behind the ears or a power-lifter of 25 years, "can I do 1 more rep" encroaches your mind on every set. This is when your brain pipes up first and says, "better not, we could hurt ourselves, there's no shame in 9 reps." But guess what? Your brain can and will lie to you. It does it all day, every day. Your brain is responsible for the cant's and dont's in your life, and more often than not, it gets in the way of success. Your body can, and it will, as long as you bring focus and real effort to the last reps of each set.

So, the "can I's" come from your brain and stem from fatigue. I hope I have been clear in establishing that this voice is of no use to you and should be ignored. What you need to listen to is pain signals. Pain signals are different from discomfort signals and are easily recognizable. For instance, that burning feeling you get in your muscles is discomfort, that stinging sensation in your knee is pain. And in fact, the goal of working out is to achieve discomfort and keep pushing through it. Enduring discomfort will make you stronger (physically and mentally), but working through pain can cripple you. The answer is not to avoid anything potentially painful and to park your rear-end on the couch with a cool beverage. Try modifying the depth, execution or the exercise itself so that you can exercise without pain. Remember, the human body is built to move and thrives of adversity; use it or lose it.

[2]

Silence is golden
Eating: this is where my ass gets so chapped with both people's complaints, and niche-market products, that a bowl of Vaseline would not provide any relief. If you can't get through the day without products like Gaviscon, Beano, Tums, Rolaids, Pepsid AC, etc, you need to give your head a shake. The reason your body gets bloated, heart-burn, nausea, etc, is because it doesn't want you to ingest that crap! When was the last time anyone got heart-burn from cucumbers, brown rice, and baked salmon?!? Nevruary, that's when.

Instead of masking the symptoms of a pissed-off body, try listening to it instead. Further, every body is different; some people can get bloated from healthy food like apples, beans, yoghurt, etc. Listen to your body in this capacity as well. If these healthy foods bloat you, it is probably because there is something in them that does not agree with your chemistry. If everyone made it their goal to eat only foods that did not make them burp, fart, bloat, burn or drowsy, the developed world would not be facing the health epidemic in which we currently find ourselves.  

Home body
You may like to party HARD, but you will pay for your transgressions. I won't go too in depth on this one. I think most of us can say that we have felt the icy, steel toed boot of tough love in our ribs from a night (or 10) of partying. Just know that your body keeps a tab. Scarring on your liver, clouding of your lungs, clogging of your veins and intestines, etc, all result from the nights out that you don't remember. I'm not saying don't party, in fact, you will be relived to know that your body is a beast when it comes to repair and recovery, but you should know that if you don't treat it like a temple in between keg-stands, the effects can be cumulative. Around the 30 years mark, I have now been introduced to the magical 2-day hangover, which makes me carefully weigh the value of a night out to get loose, and necessity to be a grown up the next day and get stuff done.


[3]

The point is, your body talks to you and it doesn't lie. The sooner you are hearing it, and truly listening, the sooner you are happier and healthier. Like anything else in this world, you get out what you put in.

@BrendanRolfe

Image Credits
[1]http://drronhillchiropractic.com/wp-content/uploads/2012/10/depositphotos_10772870_m.jpg
[2]http://cdn.istoresinc.com/prankplace/images/fullsize/8311.jpg
[3]http://www.gifsforum.com/images/gif/party%20hard/grand/party-hard-eccbc87e4b5ce2fe28308fd9f2a7baf3-293.gif