Imagine going from being a tae kwon do champion to having stage two multiple sclerosis and being confined to a wheel chair.

Now add in chemotherapy and extensive drug treatments only to keep getting worse…

What if you could fix yourself and reverse your disease with… food?

That is exactly what Dr. Terry Wahls did.

This video is definitely a must-see if you want to take care of your health, your energy, and your vitality.

Please check it out:

I watched it twice, the second time to take some notes for you:

2000 diagnosed with Multiple Sclerosis

Took the latest drugs.

By 2003 it had progressed to stage 2. She took the chemotherapy and got a motorized wheelchair.

Tried more drugs, became more diasbled.

Afraid of becoming disabled.

Found out that brains with MS shrank.

Started finding more research about shrinking brains, found that the mitochondria don’t work well, which leads to shrinking brains.

Found studies that showed mouse brains and mitochondria had been protected by using fish oil, creatine, and co-enzyme Q 10.

Slowed her decline by translating the mouse-sized doses into human sized ones.

Was happy, but was still declining.

There are a billion cells in our brains, with trillions of connections. All of those connections must be insulated by myelin.

In order to make myelin, your body needs B vitamins, especially B1, B9, and B12. It also needs omega 3 fatty acids and iodine.

For your body to make neurotransmitters, it needs vitamin B6 and sulfur.

The energy for each cell in your body comes from mitochondria. Without the energy from your mitochondria, you would be no larger than bacteria.

In medical school, Dr. Wahls learned all about mitochondria, but she wasn’t taught what her body could make compared to what she needed to consume to make those mitochondrial systems run properly.

She found that out mitochondria need lots of B vitamins, sulfur, and antioxidants in order to thrive.

First, she added in the nutrients with supplements, then came to the realization that getting her nutrients from foods would provide her with hundreds, maybe thousands of trace compounds also needed for health.

Medical and nutrition textbooks didn’t tell her food sources, but internet research led her to design an eating plan that would support her brain and mitochondria.

She then quizzes the audience on how many fruits and vegetables they ate.

Then she shows how Americans are eating too few nutrients and too many starches.

“We are all starving ourselves. We are alive because of complicated chemical reactions. If you’re not providing the building blocks – that is the vitamins, minerals, essential fats – those reactions cannot happen properly. Leading to the wrong stuctures being made… or structures simply not being made at all, which sets the stage for chronic disease.”

Due to lack of nutrients children are born with smaller brains and smaller jaws that lead to crooked teeth.

This is why blood vessels become stiff as you age.

This is why children will become obese or diabetic as children or young adults.

This is why the number of children with learning problems and behavior problems are becoming more common each year.

For 2.5 million years humans ate what they could hunt and gather – leaves, berries, meat, and fish.

Hunter-gatherer foods were locally obtained, fresh, in season, and of course, organic.

People in the arctic ate differently than people on the savannah, but both groups exceeded the RDA of nutrients by 2 to 10 fold.

“These ancient peoples know more about eating for optimal health and vitality than we physicians and we scientists.”

The hunter-gather diet has more nutrition than any modern health diet.

Dr. Wahls started on a paleo diet, but she structured it to make sure she was supporting her mitochondria and brain health.

Here is her diet: 3 cups of green leaves, 3 cups of sulfur rich vegetables, 3 cups of bright color, grass-fed meat, organ meat, and seaweed.

3 cups is a dinner plate piled high.

Greens are high in vitamins B, A, C, K, and minerals. Kale has the most nutrition per calorie of any plant.

Plus, a plate full of greens will dramatically lower your risk of cataracts and macular degeneration.

3 cups (plateful) of sulfur-rich vegetables every day to support your brain, mitochondria, and to remove toxins.

The cabbage family is rich in sulfur – cabbage, broccoli, cauliflower, brussells sprouts, turnips, rutabegas, radishes, and collards.

Onions, garlic, leeks, mushrooms, asparagus, and chives are also all rich in sulfur.

3 cups (plateful) of colors, preferably different colors.

Colors are flavonoids and polyphenols. These support your eyes, mitochondria, brain cells, and toxin removal.

Get colors from vegetables like beets, carrots, peppers, and red cabbage.

Or get your colors from berries and brightly colored fruits.

Eat high quality protein that is rich in omega 3 fatty acids. This will help build the myelin to insulate your nervous system and is essential for proper jaw formation (straight teeth).

Good sources are wild fish – salmon and herring in particular – and grass fed meat.

Ancient societies all valued organ meats. Organ meats are good sources of vitamins, minerals, and coenzyme Q.

Organ meets are very potent for supporting your mitochondria.

Seaweed is a valuable source of iodine and selenium.

Your brain needs iodine to make myelin.

Iodine also removes toxins – particularly mercury, lead, and heavy metals.

Plus, iodine lowers risk of breast cancer and prostate cancer.

80% of Americans have low iodine, so eat seaweed at least once a week.

Eat the fruits and veggies BEFORE you eat any grains or starches.

Eating fruits and veggies will dramatically lower your risk of food allergies.

Grain and dairy allergies are associated with a wide variety of health problems including excema, asthma, allergies, infertility, irritable bowl, fibromyalgia, chronic fatigue, arthritis, chronic headache, neurological problems, and behavior problems.

It will cost more to eat veggies and berries. But you’re going to pay the price either way. Wither you’ll pay the price now for food that restores your health and vitality or you will pay the price for doctor visits, prescription drugs, surgeries, time off work, early retirement, and nursing home care. The choice is yours.

With 3 months on the hunter-gatherer diet Dr. Wahls could walk with only one cane.

A month after that, she could walk without a cane.

After 5 months on the paleo diet, she got on a bike for the first time in a decade and rode around the block.

Nine months into paleo and she rode her bike 18 miles.

Oh man, the question “What bodypart does that work?” drives me bananas.

First off, “bodypart” is a word made up by the bodybuilding industry.

Seriously.  Here’s what happens when you search for it in Mirriam-Webster or Dictionary.com:

Focusing on “bodyparts” is pointless.  You hear people talking about biceps day, triceps day, shoulders day.  But you’ll never hear someone say “It’s flexor hallucis longus day!”  (Except me, and that’s because I’m a dork)

Besides bodypart being a fake word, what cheeses me off about “What does that work?” is if you’re worrying about what muscle you’re working, you’re probably not focusing on the important things… Like working freaking hard!

Look at this gymnast:

Do you think he asks his coach what muscle the pommel horse works?  Hell no!  He gets up there and busts ass to be awesome.

The key to getting results from your training program is this: Train MOVEMENTS, not MUSCLES.

There are 7 fundamental human movements.  These movements are the squat, bend/hinge, lunge, push, pull, twist, and gait/locomotion.

Take the lunge as an example.  You can perform thousands of different lunge variations.  The ValSlide Lunge works ankle mobility, foot strength, knee stability, hip extension, knee extension, hip stability, core strength, balance, proprioception, posture, metabolic conditioning, and much more.  Yet when someone asks “What bodypart does that work?” I sigh and say “Butt and Hamstrings.”

The best exercises for transforming your body won’t be done on a machine designed to isolate one muscle group.  You’ll raise your metabolism and build a tight body by focusing on those 7 fundamental human movements.

On the youtube page for the rocking chair video below, someone actually asked what muscles it develops!

Not to sound supercilious, but WHO CARES?  “Bodypart” training is geography, not physiology.

That take home message for today is: Stop worrying about what muscles each exercise work.  Instead, focus on working hard on variations of the 7 fundamental human movements and you will totally rock your body.

Just to lighten up your day – no pun intended!

Have a great day!

I have a confession to make. My workout motivation has totally changed over the last few years. Working out these days to me is not about how my “guns” look in a t-shirt or what powerlifting competition I decide to win. It’s not about the pool party coming up at some hottie’s house. (OK, I do still care about my appearance BUT now I have a much bigger purpose to stay in shape and that’s MY KIDS).

I want to be in shape and healthy so that I can keep up with them and experience life with them. Don’t you want to do the same for your children?

I workout and eat healthy not just for me these days BUT also because I have a much bigger responsibility and that is to provide for my family and stay healthy to protect them.

Don’t you??

And just when I thought I had everything covered………

I felt this fear take over my body. I started getting very upset. I have a huge fear now: BOYS

So I thought I set some ground rules for dating my daughters…….

I even dusted off some of my old weightlifting pictures for this post (maybe I can intimidate some high school boys)

Rule One:

If you pull into my driveway and honk you’d better be delivering a package, because you sure as h*** are not picking anything up.

Rule Two:

You do not touch my daughter in front of me. You may glance at her, so long as you do not peer at anything below her neck. If you cannot keep your eyes or hands off of my daughter’s body, I will remove them.

Rule Three:

I am aware that it is considered fashionable for boys of your age to wear their trousers so loosely that they appear to be falling off their hips.

Please don’t take this as an insult, but you and all of your friends are complete idiots.

Still, I want to be fair and open minded about this issue, so I propose this compromise: You may come to the door with your underwear showing and your pants ten sizes too big, and I will not object.

However, in order to ensure that your clothes do not, in fact, come off during the course of your date with my daughter, I will take my electric nail gun and fasten your trousers securely in place to your waist.

Rule Four:

I’m sure you’ve been told that in today’s world, sex without utilizing a “barrier method” of some kind can kill you.

Let me elaborate, when it comes to sex, I am the barrier, and I will kill you.

BARRIER

Rule Five:

It is usually understood that in order for us to get to know each other, we should talk about sports, politics, and other issues of the day.

Please do not do this.

The only information I require from you is an indication of when you expect to have my daughter safely back at my house, and the only word I need from you on this subject is “early.”

Rule Six:

I have no doubt you are a popular fellow, with many opportunities to date other girls.

This is fine with me as long as it is okay with my daughter.

Otherwise, once you have gone out with my little girl, you will continue to date no one but her until she is finished with you.

If you make her cry, I will make you cry like a baby.

Rule Seven:

As you stand in my front hallway, waiting for my daughter to appear, and more than an hour goes by, do not sigh and fidget.

If you want to be on time for the movie, you should not be dating.

My daughter is putting on her makeup, a process that can take longer than painting the Golden Gate Bridge.

Instead of just standing there, why don’t you do something useful, like changing the oil in my car?

Rule Eight:

The following places are not appropriate for a date with my daughter:

Places where there are beds, sofas, or anything softer than a wooden stool.

Places where there are no parents, policemen, or nuns within eyesight.

Places where there is darkness.

Places where there is dancing, holding hands, or happiness.

Places where the ambient temperature is warm enough to induce my daughter to wear shorts, tank tops, midriff T-shirts, or anything other than overalls, a sweater, and a goose down parka – zipped up to her throat.

Movies with a strong romantic or sexual theme are to be avoided; movies which features chain saws are okay.

Hockey games are okay.

Old folks homes are better.

Rule Nine:

Do not lie to me.

I may appear to be a potbellied, balding, middle-aged, dimwitted has-been.

But on issues relating to my daughters, I am the all-knowing, merciless God of your universe.

If I ask you where you are going and with whom, you have one chance to tell me the truth, the whole truth and nothing but the truth.

I have a shotgun, a shovel, and five acres behind the house.

Do not trifle with me.

Rule Ten:

Be afraid. Be very afraid.

It takes very little for me to mistake the sound of your car in the driveway for a chopper coming in over a rice paddy near Hanoi.

When my Agent Orange starts acting up, the voices in my head frequently tell me to clean the guns as I wait for you to bring my daughter home.

As soon as you pull into the driveway you should exit your car with both hands in plain sight.

Speak the perimeter password, announce in a clear voice that you have brought my daughter home safely and early, then return to your car – there is no need for you to come inside.

The camouflaged face at the window is mine.

I hope you enjoyed this post. I am having a blast being a Dad. Nothing like being inducted to the “dad’s club”.

Whenever I read what the mass media has to say about health and fitness, I have to laugh.

Our Carson City paper (the Nevada Appeal) had a health article the other day with a stock photo of a woman trying to choose between an apple and a donut.

I mean… really?

A half page article about choosing between fruit and pastries seems like it should be shockingly obvious.

Today I want to share 15 INCREDIBLY OBVIOUS health headlines:

1.  BINGE DRINKING ‘CAN DAMAGE MEMORY SKILLS’ IN TEEN GIRLS

Wow, that’s a shocker. (source: bbc.co.uk)

2.  TO WARD OFF DEMENTIA, TRY STAYING HEALTHY FROM HEAD TO TOE

“Try staying healthy”?  That’s GREAT advice!  Why didn’t I think of that?!? (source: time.com)

3. TEENAGERS PREFER DRINKS WITH CAFFEINE

Wow, I’m glad the government funded a study about this, I had no idea! (source: nytimes.com)

4.  STUDY: MEN NEED CUDDLES, TOO

Ok guys, who blabbed?  (source: kgoam810.com)

5.  EXTRA SLEEP COULD BOOST ATHLETIC PERFORMANCE

You mean a fresh athlete outperforms a tired one?  Crazy!  (huffingtonpost.com)

6.  NO MAGIC BULLET TO IMPROVE DIET, STEM OBESITY EPIDEMIC

This one’s a bummer.  I guess I’ll have to stick to eating right, exercising, and getting enough sleep.  (source: newswise.com)

7.  EXERCISE: THE NEW DOCTOR’S ORDERS

Before this article, were there any doctors recommending sloth instead? (source: foxbusiness.com)

8.  NUTS INSTEAD OF MUFFINS CAN BE BENEFICIAL FOR DIABETIC PATIENTS: STUDY

I’m glad someone finally revealed that replacing carb- and bad-fat-laden muffins with natural healthy nuts is a good idea (source: frenchtribune.com)

9.  HEALTHY FOOD NEEDS TO BE MORE AVAILABLE AND AFFORDABLE, EATERS NEED EDUCATION, EXPERTS SAY

Mind-bending. (source: usnews.com)

10.  POTATO CHIPS ARE PILING ON THE POUNDS, STUDY FINDS

Turns out that if you eat a pound of carbs fried in trans fats, you might gain weight (source: floridatoday.com)

11.  EATING OUT AND FREQUENT SNACKING SEEN AS MAIN CAUSES FOR OBESITY

I’m amazed at this one!  You mean McDonalds for breakfast, lunch, and dinner, plus candy snacks all day, will make me obese?  No way! (source: seattlepi.com)

12.  HEALTHY LIFESTYLE MAY WARD OFF SUDDEN CARDIAC DEATH IN WOMEN

Good to know! (source: usnews.com)

13.  STUDY:  SOME FOODS HELP SHED POUNDS, OTHERS HELP PACK THEM ON

According to this, 100 Calories of oreos is NOT equal to 100 Calories of broccoli when it comes to losing weight.  Who knew? (source: washingtonpost.com)

14.  OBSESSING OVER BODY IMAGE ISN’T HEALTHY

You mean anorexia isn’t just doctor code for “really strong willpower”? (source: abcactionnews.com)

15.  HEALTHY LIFESTYLE MAKES WOMEN LESS LIKELY TO DIE SUDDENLY

Unless you get eaten by a bear while you’re out on a hike (source: medpagetoday.com)

When I’m not writing kick-butt boot camp workouts and nutrition programs, I try to answer as many questions as I can.  I want to share some from this week.  (The answers are my actual replies, so please forgive all the grammar errors!)

Q: Quinoa, grain? I just read it is in the same family as spinach.

A: Yeah mang, it’s related to Spinach and Chard. Even though it’s not a grain, it’s still very carb-intensive and has proteins in it that act a lot like gluten.

I use it two ways:

a) As a fuel source for paleo-minded endurance athletes. Having… a tupperware of quinoa in your panniers isn’t as stylish as a power bar, but it’s a whole hell of a lot better for you.

b) As a “bridge food” for people adjusting to paleo-style eating. See, most people who want to cut out grains and processed foods severely under-eat. They don’t increase their meat and veggie intake enough to replace the calories from grains and dairy. So when they’ve cut out a thousand Calories they get hungry and tired and fall off the paleo wagon.

Adding some quinoa, lentils, or tubers in to the mix helps keep calories in satisfaction levels while eaters learn to adjust their intake of other foods to compensate for the lack of carbs.

But I recommend minimizing quinoa and going for veggies as soon as possible.

Q: Question right now is breakfast? That is when I’ve eaten whole wheat toast …. and coffee.

A: For breakfast I recommend eggs as a starting point. They are paleolithic foods, plus have plenty of fat and protein.

Studies have found that eggs for breakfast lead to greater weight loss than eating the same calories in oatmeal. And another study found women who eat eggs for breakfast have less body fat than women who don’t, even if they eat the same calories.

Eggs are a “base” like salad, you can add anything you want! I personally use eggs to mix in a whole lot of vegetables, starting my day with veggies keeps me on track the rest of the day.

Here are a few egg ideas from my blog:

http://woldfitness.com/2010/07/lukes-hyper-veggie-breakfast-scramble/

http://woldfitness.com/2010/10/bootcamp-fuel-paleo-peach-and-pecan-scramble/

http://woldfitness.com/2010/11/apple-scrambled-eggs-paleo-recip/

And here’s a few reasons to avoid toast: http://woldfitness.com/2009/10/grains-suck-wheat-celia/

Q: right now i’m trying to work up to running 5 miles at a go, because i found a pretty good training program for runners who are at that level. any advice on how to increase my stamina?

A: I always promote the idea of diminishing rest interval training.

Basically, you set your goal time and figure out how fast you need to run to do it. Say you have a goal of 9 minutes a mile (about a 2 hour half marathon). You make all of your training runs at 9 minutes per mile or FASTER. So, 4:30 half mile, walk 2 min, 4:30 half mile, walk 2 min. Next time you do the workout, you do 4:30 half mile, walk 75 sec, 4:30 half mile, walk 75 sec, etc.

That way you are never training your body to run below your goal pace, and you don’t get the overuse injuries (knees, ankles, back) that you get when slogging along with bad form.

Here’s a post I wrote about the idea: http://woldfitness.com/2010/05/smoking-your-5k-race-how-to-do-it-carson/

Also, read “Born to Run” by Christopher McDougall. It made ME want to start running. Good motivation.

Q: what are your thoughts on the Paleo diet providing enough fuel for an active athlete to improve performance?

A: The problem most people have when switching to a paleo-style diet is that they dramatically cut calories because they don’t replace the grains, dairy, soy, etc with more meat, veggies and nuts.

It depends on the type of athlete what paleo diet to put them on. Strength and power do great on a straight paleo (no tubers, lentils, etc). There is an initial loss of strength and power the first 4-6 weeks, then it ramps back up to normal levels over the next month. From then on there is greater progress because they can use all of the nutrients for training and recovery, not for fighting off inflammation and allergies from the diet.

Hard-core endurance athletes are doing something that cave-dudes wouldn’t have done: going maximally for brutally long distances. So in their case I follow the paleo-diet base, with the addition of some higher carb as-much-paleo-as-possible foods: sweet potatoes, yams, some lentils, some quinoa. And a little more fruit.

Even with the extra “paleoish” carbs, there is an initial drop in endurance and speed, followed by a ramp up to normal levels, then better increases once the inflammation, allergens, extra weight, blah blah blah are removed.

The biggest thing I tell my athlete clients who switch to paleo is to make sure calories stay the same or even INCREASE, otherwise they’ll feel fatigued and start breaking down.

Q: What is your take on the Vibram 5 finger shoes…?

A: I think the Vibram 5 Fingers are just about the best thing ever!

You know my back got jacked up in a car accident, these are the only shoes that I can wear that don’t leave me crippled at the end of the day.

My clients who wear them swear by them. Cuts down on knee, back, and hip pain. (But when you first switch to them, be prepared for searing pain below the knees as your calves, shins, and feet muscles are forced to work) Actually, with all the beach volleyball you might have conditioned them already

Check out these blog posts for in-depth info:

http://www.marksdailyapple.com/even-if-the-shoe-fits-forget-it/

http://www.marksdailyapple.com/flat-feet-treatment/

http://www.marksdailyapple.com/vibram-fivefingers/

I highly recommend getting a pair of Vibrams!

———————————-

Ok, that’s it for today!  If you have any questions, the fastest and easiest way to get them answered is to post them as a comment on my facebook wall.  Here’s a link:

Talk soon!

~ Luke

This is something I’ve wanted to get off my chest for a long time…

If you read this blog, come to my bootcamp, or have been to one of my seminars, you know more about metabolism, health, and fat loss than 95% of people.  Hell, you probably know more about it than most personal trainers at “big box” gyms!

So, when someone tells you they’ve taken up jogging or cut out fat or started skipping meals, you want to set them on the right path.

It’s only natural, the only thing more fun than knowing something cool is sharing something cool!

But the problem is that when you criticize someone’s fitness choice, they aren’t going to thank you.  They will most likely RESENT you.

When you point out a flaw in someone’s plan, they’re less likely to trust your judgment, because you just challenged theirs.

Of course lots of aerobics, low-fat high grain diets, and skipping meals will lower their metabolism and stop their weight loss.

Pointing out errors in someone’s actions will make someone think much less of you.

Their only other option is to think less of themselves – and it’s more comfortable (and more fun!) to think less of you instead.

What is far, far more effective in changing someone’s mind to the right way of fitness is to congratulate your friend on taking the best action they knew how at the time.

In fact, based on what most people know, your friend is doing EXACTLY THE RIGHT THING!

Anyone who has been with me to a party or networking function has heard this:

Mrs. Krensky: “Oh, you’re a personal trainer?  Cool!  I’ve just cut out fat and have started doing an hour of cardio every morning.”

What do I say then?:

A) “Mrs. Krensky, you moron!  Haven’t you read the studies that show aerobics are useless for fat loss and that cutting fat out of your diet is a sure-fire way to kill your metabolism?!?  What are you thinking!”

or…

B) “That’s awesome!!  Getting up early and changing what you eat is HARD!  Let me know if I can ever help you dial those things in.”

Which will help Mrs Krensky?  Which is better?

B, of course.

Here’s the thing: I’ve heard people who know a little about fitness go with option A.

All that’s going to do is make Mrs Krensky mad at them.

Imagine you take up gardening, and Mrs Krensky is an expert.  You tell her you are starting some seeds on your windowsill so you can plant them.  Then she says, “WHAT?!? Everyone knows that the only way to start seeds is in peat pots in a greenhouse.  Why are you even bothering!?”

You’d be pissed.

What if she said this, instead: “Sweet!  You’re going to love gardening!  I have some great books that I really enjoyed that helped me get my garden growing the way I always dreamed, let me know if you ever want to borrow them!”

You’d love her.

Here’s the gist of what I want to say: Lead by example.  Be an ambassador of fitness.  Tell people how things are changing and point them to resources with the best information.

Encourage me and inspire me.  Don’t tell me I’m stupid.

The Gym where I worked out while I was in college had this one personal trainer who just blasted the room with his creepy vibe.

I wish I was making his outfit up, because he wore the high tops with the air pump in the tongue, TIGHT bicycle shorts, spaghetti strap tank top, weightlifting belt (all the time!), and fingerless workout gloves.  Eeeew.

He only accepted women as his clients and tried to put the personal in personal trainer.

Of course, he needed to be tossed out of the gym, but since the trainers at this place paid rent, they weren’t employees and could basically do whatever they wanted.

This joker would massage butts in between sets of leg curls – “to increase blood flow to the area”

He was glued to the window into the aerobics studio whenever there was a yoga class.

If there were no women in the gym, he wouldn’t work out.  But when there were, he’d scream and yell as he screwed around on the weight machines.

And since he was so oblivious to his creep-itude, my training partners and I could openly copy and exaggerate his actions.  It got to where it was so bad that you were careful using the water fountain because a doppelganger creepy trainer dude would sneak up and grab your butt and say, “Yeah, you’re really firming up!”

I always hesitate to tell about this guy because it makes personal trainers look bad, where 99% of them genuinely want to help people get in shape.

But if you’ve spent any time in a gym, you’ve seen a creepy trainer dude.  Sometimes they aren’t even really trainers, just guys with nothing better to do than hang out in the fitness center and be sketchy.

Gotta admit though, they do provide some entertainment.

And the other day we were bored at the gym and shot a few videos of a mysterious sketchy personal trainer…

Ok, that guy needs some professional help.

And that was just unnecessary

Creepy…

That one is probably going to get me in trouble.

Here’s an actual text (slightly edited), about guys at the gym and losing weight:

Long story short – if you thought those videos were funny, awesome.  If they reminded you of the guys at your regular gym, quit going there and come hang out with some cool people 

~ Luke

This is hilarious…

I have to admit it: ads on TV for prescription drugs kind of offend me.

I mean, isn’t that why I’m going to the doctor?  To find out what I should be doing?

Doctors probably HATE it.  It’s their expertise and people are reading a newspaper article and seeing a commercial and then come in and tell the Doc what’s wrong.  HOW THE HELL DOES A 30SECOND COMMERCIAL TRUMP 8 YEARS OF MEDICAL SCHOOL?

Anyhoo, check out this great video of Jake Johanssen poking fun at prescription drug ads:

Talk to you soon,

~ Luke
Carson City Personal Trainer