WOD Files: King of the Hill II

Good Monday morning to ya, beez in peez!

It’s Monday morning, so you know what that means…people running late, lagging from the weekend, traffic jams, and a packed gym filled with people trying to ‘work off’ this weekends sins.

But, you know better than that.  Your weekends are disciplined; you relax and enjoy it, but you don’t overdo it to the point of ruining a weeks worth of training sessions.  You’re not stupid.

It’s Monday, so that means we have a new workout to add to the files, the WOD Files.

Try this workout when you have the chance.  You can use any size hill.  But, if you can, find a hill approximately 1/4 mile long at least.

I realize there is a few things you may not have handy, but you can use substitutions.

This workout was done with a partner, rotating on the way up the hill.

King of the Hill II:  1/4 mile up, walk back down

* Heavy Bag Haul, use style of carrying

-Top of hill: Heavy Bag Lunges x 10 each leg

* Farmer Carry (2) 44# Kettlebells

-Top of Hill: Heavy Bag box squats

* Sled Drag, 45# plate added

-Top of the Hill: Keg Clean n’ Press, plus up down x 10 x 3 sets

Hill Bonus: Drag sled backwards 10 yds x 3 sets

Do for time, rest when needed.

Here is the workout on video below.

Substitute Suggestions:  Tire sled- find an old tire, and a rope.  Heavy bag- buy one for your garage.  Or use a barbell, or some sort of odd object to carry.  Farmer Carry, find 2 things to carry.  Dumbbells work great, as do 25, or 45# plates.  Plates will work the finger and hand strength much more.  Keg clean n press- use dumbbells or barbell.

I strongly suggest you start building your inexpensive, yet very effective, arsenal ASAP.

Keep killlin’ it!

-Mike.

WOD Files III: Sleds & Bells

Here comes the BOOOOM!!

This one was definitely worth putting into the WOD files.

The Monster aka SD from AFGizzle dominated this one with Class Act Alex.

You’ll find the video at the bottom, but here’s the battle in words.

Backward sled pulls to start.

Dumbbell Push Ups immediately to rows, then pop up immediately.  (mini man makers)

Double Kettle bell box squats

Farmer carry up stairs immediately after the squats.  This WOD used (2) 44# KBs and 32 stairs.

50-60′ Tire Sled Sprint (drag something forward)

Rest 60-90 seconds as needed following each round.

Complete 3 – 5 rounds for BEAST RESULTS.

Will this throw 90 lbs on your bench, or double your squat?  No, dummy…  Look, it’s fun.  It’s a great workout.  It WILL get you stronger.  And when mixed with solid eating habits, YOU WILL get physical results.  Don’t eat good, and it’s just fun.  Either way, it beats working out with a bunch of young kids with tattoos hoarding 5 sets of dumbbells from 45s to 60s, and room filled with machines that look like RoboCop or a transformer.  Anyhow…back to the video.

Check out the video below to see the mayhem at the dingy dungeon.  You can also subscribe to the YouTube Channel .

Be on the lookout for some new gangster shi* coming again soon!  Yes, I just said gangster.

-Mike.

WOD: 10 Rounds of Ugly

It’s time to open up another chapter in our WOD files.  Once in a while we get some sunshine at the dungeon.  We’re let out onto the ‘yard’ and the beasts can go crazy.  We love the sun, so we always take advantage of it with a solid workout.

10 Rounds of Ugly

10 Tire Flips

10 Parking Spaces of Truck Push

10 High Kettle bell Swings

10 Parking Spaces of Sand Stone Carrying

You probably won’t have access to everything I used in the video below…but, if you do- KILL IT!!

Click Here and Subscribe to future workout vidz or just check em out on the YouTube Channel.

This was a brutal workout, but you can still wrap it up in less than in hour.  Did it work my abs?  I don’t know.  What muscles did I target?  I’m not sure.  Just save it for a ‘full body’ day or something.

If you don’t have access to all the items, you can try the following at your local gym.  Tell em’ the prophet told you to do it…

For the tire flips, do 5 rounds of dead lifts, and 5 rounds of cleans.  Use a moderate weight for these, you don’t want to go very heavy with this workout.

Truck pushes, try mountain climbers for 10 reps each leg.

Kettle bell swings, you can use a dumbbell.  Or if you’re not comfortable using a dumbbell for swings, try jumping air squats. Shoot for 10 reps.

For the stone carry, just grab a pair of heavy dumbbells and use it for farmer walks thru the gym.  Try to get 100′ of walking in.

10 rounds.  Rest when you need to.  There is no ‘designated’ rest period in the real world, and there isn’t any in this workout.

This is a pretty tough one, so make sure it isn’t your first one in the last 90 days…  Mind and body will have to be a team on this one, but it is well worth the effort.  You obviously want to warm up real good, and definitely cool down and stretch out once you have finished all 10.  Don’t be a dummy, train safe and train hard!  Here comes the Disclaimer:   Always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.

Go kill it!

-Mike.

10 Tips to build those abs!

Good morning beez and beastettes,

I must admit, my posting duties have taken a back seat to many things.  I need to get back on it, and I will.  I will confess, I was a bit disappointed with all the work I put into the food issues, only to be ignored again by most of my personal clients.  But, it’s OK…the info is still there when you need it.  I am pleased to announce that there are at least 3 people that now avoid all this shit I mentioned.  If you have no idea what I am referencing, you should check it out….it’s a huge part of this next blog.

Ok, on with the show…How to get abs.  By now, I hope everyone realizes WE ALL HAVE ABS…you are born with abdominal muscles. The problem is; most of us are too fat to show them off…or even realize we have them.  Think about it like this; we all have a very nice car in the garage.  Before we can take it out, we need to remove the 19 car covers we have placed on it over the last few years.  You can wash and wax all you want, but the car cover will stay on.

So what to do?

1.  First, stop eating like a slob.  No…really.  It’s sad, pathetic, and just a mystery to me as to why you cannot string a few weeks together of good eating. You say you want to lose weight, you make goals, you shop for good food, you exercise….but for some damn reason, you always find yourself at some bar soaking up a dozen fattening beers over the weekend.  Or maybe no booze, just a HUGE pile of crap food at your favorite out to eat place.

But Mike, everyone does it…I can’t just stop. And to that I say, well my good sir, that is the reason there are so many 6 minute ab fixes, infomercials, diet pills, miracle fitness routines, and now even surgeries, that can fix your fat problem in record breaking time.

But, the pills just give you the shits, the machines collect dust, routines never work without a proper diet, and surgeries are for pussies…really, they are. Go get your damn ‘lap-band’ or whatever they’re called…don’t forget it calls for long term changes in your EATING HABITS…moron.  If it was perfectly ok and easy to eat whatever you wanted, and still get ripped abs…then we would all be movie stars.  If that happened, movie stars wouldn’t be so cool!  Think about it….and realize, you ain’t special!

Just a side note; had you not ignored the disgusting problem for so long…you wouldn’t need the damn surgery!!!

Before you move on to these ones, make sure you have the diet under control.  Seriously, stop being 9 years old…

2.  Overhead lifting. Push press is my favorite (but not doable yet) by far.  There are a few lifts that you can really feel your stomach being worked…and the push press is definitely one of them.

3.  Drag heavy shit. I prefer my tire sled, or my truck.  Whatever it is, use good form and square up your body.  Keep your back and stomach tight and the core will be fried.

4.  Swing a kettlebell. There is too much to get into here, but get your swing form down and do em’ like they’re going out of style.  You must remember to squeeze the butt and stomach at the bells high point.  Work the muscles over and over again…

5.  Do squats and dead lifts. I know, I know..they’re dangerous and they hurt your back.  Well, learn to do em right…try different variations, use lighter weight until you build yourself up, read a book, watch a video, hire someone who can teach you…practice makes it safe.  If your program doesn’t include these two lifts…it probably sucks.

6.  I am not going to advocate crunches, but leg lifts are good.  Partner leg lifts seem to be most effective.  Lying on your back, you hold your partners ankles and swing your legs up towards your partner.  Your partner will push them back towards the ground, while your try to keep them off the floor…squeeze your stomach and try to keep your knees straight as possible.  You will most likely feel it in your quads and stomach.  If your back starts to hurt, stop.

7.  The only ab device I use and like (I haven’t tried the wheel that straps to your feet yet) and is less than $10, is the ab wheel roller.  Start off slow with this thing, and make sure you have a wall in front of you…or you may end up hurting your shoulders and landing on your face!  It is not an arm exercise, bend at your waist and tighten while you crunch in.

8.  For ‘cardio’ type exercise, try running up hills.  I bet the hills make your hour long treadmill session feel like a walk in the park….and it’ll take about a third of the time. Hills.  Run hills.

9.  Instead of a group X hoopty hoo cardio class…try firing off 100 burpees as fast as possible. If the push up is no good for you, simply do an Up-Down burpee. (no push up)  Burpees are king of fat burning body weight exercises.

10.  Jump. If burpees aren’t an option… Box jumps are also huge for burning fat, and getting the abs involved.  Pick something high enough that your comfortable with and work your way up.  Don’t start too fast, and jump under control.  Scraped up shins, or a busted lip caused by an under estimated jump…is never a good time.  Never busted the lip, but I did have a good judgment error at 24 Fitness one time…very fun, indeed.

Well, there you have it.  10 tips for building your washboard.

No, I did not pack in all kinds of links and case studies and Yale physical science experiments to show this all works…really?  Get off your lazy ass and try something for a change!  We’re all lab rats already, shown by our food selection…we don’t need anymore studies…just do it!

Warning:  Do not attempt any exercises for your abs until you can control your eating habits.  I seriously do not want to hear that my advice is bullshit, and nothing works…while you shovel a huge pile of shit down your throat…disguised as food.

If your eating good, work these few exercises I listed above into your normal routine.  Split them up on different days and stay consistent!  With hard work, you can accomplish anything! (unless you have a shitty diet)

Kill it!!

-Mike.

24 reasons why your gym SUCKS!

24 reasons why your gym sucks.

1.  Too many ‘cholos’ in tank-tops that have too many tattoos.

2.  The same ‘cholos’ with big arms and tiny legs.

3.  Too many fat chicks chatting.

4.  Too many naked people talking and ‘hanging’ out.

5.  The sauna and steam room are always packed, with bacteria as well.

6.  Too many guys on the phone.

7.  Too many guys flexing 13 inch biceps in the mirror.

8.  Too many guys flexing WHILE on the phone.

9.  The music is a joke, if you can even hear it over the chatter.

10.  No chalk allowed.

11.  Two rower machines, one broken, and 44 treadmills and bikes.

12.  There is always someone with a set of dumbbells from 25-50lbs, increments of 2.5lbs, at their feet.

13.  Ive never seen a trainer teaching a squat or deadlift.

14.  Whats a kettlebell, and a air what bike?

15.  Thieves in the locker room.

16.  Everyone is an expert.

17.  Gym employees bringing Carls Jr. in for lunch.

18.  Too many fat front desk clerks.

19.  Power racks are always being used for something besides squats.

20.  Twenty two sit up benches and one GHR set-up.

21.  The only place to do pull ups is always being used for cable cross-overs.

22.  People rest on things intended for box jumps.

23.  No ropes.  Possibly to prevent suicide from boredom.

24.  They have a supplement brand to push, but nobody knows shit about what they’re selling, except ‘its the best out there!’

Here’s an older video explaining your current fitness facilities..

Killlit!

-Mike.

BeastMaker09; The WOD files

Good morning folky folks! It’s time to get in the mood for doin’ WORK again.

The WOD Files will be various workouts (all having YouTube clips) that we did last year.  All things considered, it was a good year and we all have plenty to be grateful for.  Lets have a ‘killlit’ 2010 or if you prefer, a Beastly 1-0.

Anyhow, on with the show.  Here is the workout in words first, followed by a more ‘rugged’ stone version of the workout as well.   Benzilla is a true soldier and makes no excuses.

1 minute stations for 3 rounds.

Rest 1 minute after each round.

-Wall Ball; can also be a medicine ball squat to jumping press straight up into the air if a wall is not available.   This can be done with stones (obviously in a big open area) by doing a squat to a stone throw (Incline press for distance) as far as possible.

-Box Jumps; this can also be substituted for tuck jumps or plyo (jumping) lunges.  For the stone workout, use a park table to do box jumps, or just jump over the stone(s), both forward, and lateral.  This exercise is pretty universal…

-Kettlebell plie squat / or Sumo deadlift highpulls;  This can be altered for ROM, and equipment issues as well. For your stone workout, just do good ol’ fashion stone loading.  Choose something moderate enough to do reps with if possible.

-Push press;  You may not be able to bounce a sharp pointy stone into your chest over and over, but you should be able to replicate the movement for the most part…

-50 yard sprint/run; Running in the sand is even better.

Here’s the video.. Killlit!

Stay tuned for more insanity coming soon!

-Mike.

Merry Christmas: Beast Bargains vol. 1

From all of us (me) at OCSF, we would like to extend a sincere and warm Merry Christmas to you and your families!!

Regardless of your religion, race, or creed….Christmas is a time for giving, loving, and being grateful and thankful for what we have.

So to kick off Christmas, the New Beast 10, and the remaking of JabMax.com, I am here to unleash our DEALS of the WEEK post.  Moving forward, I will post real bargains once a week.  This will mostly be for my local beez in peez, but there will be some internet deals as well.

Please note:  These are all items I found or used on my own, and got them for a great discount.  I am not making money off any of them, and it is not just some hyped up ebook (pdf file) that I renamed…and slapped a $99 price on it.

Doesn’t that piss you off when they do that?  Not mentioning any names…

Here are the bargains.

1. Rite Aid:  This store is having a post Christmas week sale.  All multi vitamins, supplements, and plenty of other fitness items are 50% off.  For me, I am picking up some joint pills.  Theyre pretty pricey, but the buy one get one free makes it a good buy and well worth trying.  They also have plenty of booze on sale…

2. www.BeachKettlebells.com:  I picked up a 44# kettlebell for $58 including tax and delivery.  Awesome quality!

3. www.OCstrength.com:  Until December 31st, we are having a ‘Buy 5, Get 5 free’ package…ONLY for the Dungeon location.  5 x $12 = $60.00, get 5 free.  10 sessions for $60!!  WTF?! Smokin’ deal…  These sessions MUST be used by January 31st and must be pre-paid.  (I am not hunting down someone for $60) Email me for details.

So there you are…three local companies giving out some HOT deals this Christmas.

Monday, we will visit some Big 5 specials as well as a few grocery store items on sale.  This last week they had weighted vests for more than 60% off!  Check back often for weekly specials that we find.

Times are tough, every last bit helps!

Enjoy your day and have a Merry Christmas! and keep on killlin it!

-Mike. and beastola09!

My toughest fitness goal ever. Rest.

Hey there guys and gals!

Merry fu%#in Beastmas09.  Day…whatever, I lost count.

The problem became to big to ignore anymore.  New Beast10.  There is TONS, and I mean…TONS! of new stuff about to happen here at OCSF.

The posts have been limited lately, well simply because I’ve been a little depressed about the injury(s)…bad decisions in the past, and how stupid I was leading up to all of this…you know, the woulda coulda shoulda bullshit we all deal with.  But, F it…that’s what beasts do sometimes.  The bottom line is this; I did not choose this job to worry about my own personal fitness goals anyhow!  And I sure in the fu#@ didn’t choose it to whine about my own issues.

Disclaimer: I am not in no way, shape, or form…quitting.  I am rebuilding myself from the inside out.  That is going to take some time…off.  Shit.  I have no idea how much, but there will be TIME needed, and I have a feeling…plenty of it.

What’s wrong? Well, everything really.  Specifically my left knee and shoulder from years of abuse, no rehab, then years of shitty lifting.  It hurts now.  But really, i could power thru this…Icy Hot, braces, tape, etc.  I have a pretty high tolerance for pain.   I remember I often said, Im like Wolverine…I self heal after injuries.   I had fun…But I want to be stronger.  When you’re talking REAL strength…you can’t play around with injuries.  I want to be flexible enough to do the cool shit.  I want to deadlift huge weight with a fat grip bar, then zercher squat it up.  I want to do body weight push presses for reps.  I want to crush the FGB workout.  I want to crush 10 minute rounds with two 53# kettlebells.  I want STRENGTH!  Nail bending strength is what I want.

But I can’t have it, because I am weak… Your weakness will be magnified.  My weakness was exposed.  I chose to ignore it and continue and paid dearly for it.  It is time for an overhaul of the beast.  Beast10. (pronounced, beast-one-ohhh)

It’s been said many time, If you’re not getting stronger…you’re getting weaker.  I actually like Zach’s version better, You’re either in the fight against the pussification of the human or you’re supporting it.

I am in the fight against it.  If I can beast myself into kick ass shape, but nobody else gets it…what good is that?  My job is to get YOU the goals that YOU made for yourself.  Shoot, this is a great thing for my beez in peez…just think how much time I will have to design new workouts to make you puke, awesome!

Just for starters…since I am not ‘killlin it’ in workout form, I will have no choice but to make the diet perfection.  There is no way I am creeping back in to fatty bunz blvd.  Plenty of new recipes and tips coming up…with a STRONG emphasis on vegetables, fruits, and nuts.  We are cleaning house, from the inside out.  Time to dig deep into the food we consume and unleash some scary facts.

Oh yeah, I will also have plenty of time to do new research and keep you guys up to speed on all the fitness hype…and I am about to uncover some of the ‘bullshit’ going on out there.  It’ll piss some off.

I am not here to make a bunch of bullshit resolutions or lofty millionaire goals to you, I am a true ‘realist’ and make no apologies for it.  I do see some very ‘tough times’ coming ahead.  Plenty of adversity, physically, mentally, and financially.  But, I am putting it all on the line…this time, the opposite way.  Positive reinforcement from the inside out.

I am shutting down all my personal workouts.  January will ONLY consist of Yoga, very light bands, and some light cardio every few days.  If I succeed and rebuild, well…that beastola is going to be beyond nutty…if I fail, I am just a little pudgy fu%#er again…I am not afraid of failure…bring it on!

People that never fail, usually don’t get very far in life.

If you’ve never failed, you’ve never lived.  Failure is not quitting, don’t get the two mixed up.  Giving up is quitting.  Quitters always give up and blame some divine being, ‘oh..it wasn’t meant to be’.   I’m not going to get into religion here, but God doesn’t make people quit.  There is also nothing that divine intervention can do to get your sloppy ass in shape either.  It also doesn’t want you to ruin long term health and happiness for a few reps.

Not to mention, my beez in peez have been PUSHIN it lately.  I dish it out, and they crush it!  In 2010, my beasts will hit new levels because of their commitment and my dedication.

It’s time this whole…business as a trainer thing starts to make sense again!

Killlit!

-Mike.

PS: Merry Christmas from me and the mini-B.  Go be with your family and enjoy the rest….while it lasts!  And for goodness sakes, don’t let the time of year dedicate your motivation to better yourself!

Move weight to lose weight?

Too much turkey, back to work.

First off, this is not a post about big ol’ strongman type lifters that eat 90lb dumbbells for breakfast.

We are talking about general strength training and conditioning thru strength training type workouts.

Without getting too confusing, let’s talk about weight loss and general overall body toning for a minute.  Side note, you must first lose the fat before you can ‘tone’.

Muscle in your body composition drives your body’s metabolic rate.  In other words, your muscles control your metabolism.  Well, it’s a big part of the equation at least…

So, if person A is 6-0 and 200lbs but 24% body fat and person B is 6-0 and 200lbs, but 14% body fat….person B will burn more calories in a rested state.  Numbers are for EXAMPLE purposes only.

Now, if a pound of body weight is 3,500 calories (which is still debated) and we are trying to lose 20lbs, how many extra calories to we need to burn?  Very good!

To lose 20lbs, we need to ’spend’ 70,000 extra calories. So, if the average person is ‘told’ to consume around 2,000 calories per day…well, I guess you could go without food for 35 days, and just sleep.  Then, you would probably die and it wouldn’t matter.

If we do a few machines at the gym, and average about 15 calories a minute or 900 per hour…which is killlin it,  we could spend 2 hours everyday there for 1,800 calories.

If we eat good and stay under our threshold of 2,000 calories and do 2 hours of INTENSE cardio EVERY day…we can lose 20lbs in about 38 days.

Now, we all know that is not realistic.

For starters, nobody ready this is going to do 120 minutes on a machine and average 15 calories per minute.

Second, you will fatigue from lack of food and over-training.  Lack of food means muscle depletion.  Muscle depletion will lead to a lower metabolic body rate.  That will lead to FASTER weight gain once you go over your threshold of daily calories.

Completely confused by now?  Or are you just getting pissed off at me?  It’s no wonder why so many people consume pills or think some girdle is a miracle fix.  This shit is complicated and tough!

The work is tough, it is hard work.  The concept is simple;  Eat better on a regular basis, and get stronger to create a more efficient body.

So, what are we doing about it?  Simple.  We are simply trying to jack up your body’s metabolic rate so that it can burn fat over long term without falling back into the realm of fatness once you stop ‘dieting’.  But, HOW, Mike?  Well, GET STRONG.  We add muscle, lean muscle mass.

Hands, legs, and stomach.  Then we start making better decisions about what you are sticking in your mouth.

If we can focus on adding muscle first, then train into an intensity that will turn it into metabolic training, we are doing our job.  YES….you need to add muscle to burn fat.  Its all the same, for males, females, and all in between.

But Mike, I don’t want to get BULKY? Oh geeze, where we go again.  Look!  If you are trying to lose 20lbs or more, YOU ALREADY ARE BULKY…it’s just not in muscle form….its FAT.

You will not get bulky.  I will not get into this again.

Mike, how come we don’t do sit ups to work on my gut? A fat person doing crunches is like buying a Ferrari putting a car cover on it and never letting anyone see it.  It is a stupid idea.  You need to take the car cover off  (car cover = fat stomach) but first you need to have the Ferrari, which is a flat stomach.

But, Mike, can we focus on my stomach?  I need to lose my gut.

Of course we can, it is called EAT BETTER, retard.

It aint easy.  It took me over 3 years to realize that eating better had a major role in the fact that I was just a CHUBBY dude with decent sized arms.  I was active and a very regular at the gym….still, too ashamed to take my shirt off in front of anyone.

In May, I discovered the TRUTH….my workouts became less and I started to eat MORE…just healthier.

Guess what?  Ever since then, I have had a 6 pack.

Yes, I got abs and it was done with no sit ups.

You are not special because you bust your ass once or twice a week thru training.  The really special ones, the people who see long term results…those are the ones that make good decisions when nobody else is around.

Think about it…

Are you a warrior, or an excuse making liar?  Lie to me all you want, I don’t care.  Lie to yourself?  Ha!  You’re probably gullible enough to believe it.  But, your stomach, you CANNOT lie to your belly.

You like your belly against the steering wheel?  Or poking out further than the rest of your body? Titty-do, or dicky-do? Look that one up..

How about trying to squeeze into some jeans that once were easy to get into.  Can you count rolls when you put on a tight shirt?

I am not here to lie to you, it is HARD FUCKIN WORK…but well worth the end result.

Excuses are for fat, pathetic, lazy, liars.

You are a warrior.

Get strong.

Have a good day.

-Mike.

Advanced: 5 days, 3 workouts

First off, this is a routine designed to “change things up” from your normal boring gym routine.  Each week the workouts will get tougher, so you must progress.

This is a program for advanced trainees.  So if you haven’t worked out in a while, try it at your own risk.  Actually, either way…you’re trying it at your own risk.

Here is the outline.

3 workouts, rest between each workout.  Do one of your own on the weekend.  For example; Mon, Wed, Fri, Sunday on your own.

Workout One: 40/50 Combo

Items Needed: 2 dumbbells

First start with the floor chest press and box squats as a super set exercise.  Do 4 sets of 10-12 each with as little rest as possible.

* Floor Chest Press

* Suitcase Style Dumbbell Box Squats

Next you move on to the conditioning phase and do 5 sets of 10 each.  That is 5 legs each on the lunges.

* Lunges

* Jumping Air Squats

* Mountain Climbers

Workout Two:

Super set the first two exercises 8-10 reps for 3 rounds.  Rest 60 seconds after the deadlift.

* Push Press

* Dead lift

For conditioning you do 2 rounds (do 3 rounds if your shoulders are not too fatigued) of 3 minutes.  In between the rounds, you rest 1 minute.

* Weightless Man makers into a…

* Box Jump

Workout Three: Conditioning

* 25 Burpees

* 3 forty yard sprints

Do 3 rounds for a total of 75 burpees and 9 sprints.  Break up the burpees any way you need to.  All 25 burpees must be completed each round before moving on to the sprints.

——————–

No claim or opinion about weight loss, bodybuilding or general health on this email/website is intended to be, nor should be construed to be, medical advice. Please consult with a healthcare professional before starting any weight loss diet or exercise program.

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