Most guys I know want to know how to do more pull ups.  Well this video by Scooby shows you the workout routine you need to do to be able to do your first pull up and work your way up to at least 8 pull ups.

 

 Video Source

The pullup is absolutely one of the most important exercises that a
newcomer to fitness can do. Unfortunately, it’s also the most difficult.
Many of you can’t do a single pullup. In this video I’m going to give you a
five-phase program that will help you build up your strength so that you
can do eight solid pullups without a problem. Doesn’t matter whether you’re
a man or a woman, whether you’re 13 or 80, you can do it.

First a quick word about weight. There’s a lot of reasons to lose fat and
get your six-pack out, and I’m about to give you another one. The number
one way to make pullups easier is to lose fat and weigh less. Every pound
of fat is like an anchor, pulling you to the ground. Get rid of that
anchor, and the pullups become so much easier.

If you want to see how to lose fat, please see my video losing fat is easy
as one-two-three, for an easy way to lose body fat.

Before we get started, a quick word about terminology–it’s important. So,
if you do a pullup with your palms facing away from your face like this,
it’s called a pullup. If you do them with your palms facing your face like
this, it’s called a chin-up. And the difference is that this is much more
difficult. A pullup is much more difficult than a chin-up. And we’re going
to use that fact to help you build up to the point where you can do eight
solid pullups.

Now, there’s four methods you can use to go about it. We’re going to use my
favorite, which is the chair method. But if you have access to a gym, you
can use a pull-down machine, or, if you want you can use the partner
training method where a partner lifts you from your knees, or you can use
resistance bands, but as I said, we’re going to do the chair method,
because you can do it safely and easily by yourself.

So, for phase one, we’re going to take our chair and put it under the
pullup bar, behind the pullup bar, actually, and what we’re going to do, as
I said, we’re going to grab an underhand grip, a chin-up, not a pullup,
because this is easier, and then we’re going to walk the plank. We’re going
to step off, tense our muscles, and lower ourselves slowly to the ground,
slow as we can. Then we’re going to walk around, get back up, walk the
plank again, and walk again. Lower yourself as slowly as you can. Walk the
plank. Okay, you’re going to do that eight times.

So that’s it for phase one: you’re going to walk the plank eight times,
you’re going to rest one minute, and then you’re going to do it, four more
sets. So that’ll be five sets total of walking the plank eight times each,
so that’ll be 40 times you’ll walk the plank. And you’re going to do that
every other day, until you can lower yourself really slowly, about this
slow. When you can lower yourself that slowly, then it’s time for phase
two.

Phase two, instead of doing walk the plank with a chin-up, palms facing us,
we’re going to walk the planks with palms away. Here’s what your walk the
planks are going to look like: again, palms away, walk off, down slowly,
slow as you can. Walk around again, do it again. Walk around. And you’re
going to do this eight times. And just as in phase one, you’ll do that
eight times, you’ll rest one minute, and then you’ll do it four more times.
So a total of 40 walk the planks, and you’ll do that every other day, until
you can do this slowly. And when you can do this slowly, it’s time to move
onto phase three.

Phase three we’re going to do something a little more aggressive. First of
all, we’re going to use the chin-up grip the whole time, palms facing our
face, but instead of starting off with walk the planks, we’re going to try
to do a chin-up. So we’re going to grab the bar, and we’re going to do as
much of a chin-up as we can. I don’t care if you can only do half a chin-up
or a quarter, do whatever you can.

Okay, that’s all I can do, let’s say, and now, I’m going to finish up with
walk the planks. So that first one, that first partial chin-up counted as
one and I do seven walk the planks. And that’s it. I’ll take a minute rest
and do it again. I’ll do as many chin-ups as I can, or as much of a chin-up
as I can, and then I’ll do walk the planks for the other seven.

So once again, for phase three what we’re going to do is five sets of eight
reps, a total of 40, but in the first rep, we’re going to do as many chin-
ups as we can: either a partial, or a couple full ones. And you’re going to
do this, again, every other day, until you get to the point where you can
do two chin-ups. Once you can do two chin-ups before you move onto the walk
the planks, it’s time to move onto phase four.

In phase four, we start to get serious. Instead of working out every other
day, we’re only going to have two work outs per week: a Monday workout and
a Thursday workout. The Monday workout’s going to be very similar to what
we’ve been doing. What you’re going to do, it’s all chin-ups, palms facing
you, you’re going to do as many chin-ups as you can, and then you’re going
to walk the plank to get your other reps, until you have eight total. And
then you’re going to rest for one minute, and do it four more times–again,
a total of 40. So that’s very similar to what we’ve been doing.

The Thursday workout in phase four is where we start to get serious and you
get to start experiencing some pain here. What you’re going to do, you’re
going to do a chin-up, and you’re going to do as many chin-ups as you can.
So let’s say I can do two. One, I can do two good ones, and then I start to
struggle. So you’ll go up as far as you can, and then you’ll hold, just
hold. Don’t let yourself fall, just hold, hold as long as you can. Try to
hold it for a minute if you can. Just hold, hold, hold, until you’re dying,
until you think you’re arms are going to fall off, until you think your
lats are going to pop. That’s how long you hold it, and then let yourself
down. Then let yourself rest two minutes, and do it again. Do it a total of
five times. So you’re not going to be doing many reps in your Thursday
workout of phase four, but you’re going to be working your butt off.

So when you get to the point you can eight chin-ups, with good slow form,
then it’s time to move onto phase five, which is out final phase, which
will get you to eight pullups. Again, it’s similar to phase four: there’s
going to be a Monday workout and a Thursday workout. The Monday workout’s
going to be high volume, and the Thursday workout is going to be a killer
low volume. Very similar, except everything is going to be with pullup, we
won’t be doing anything with chin-ups in phase five.

So it’s going to do the same thing: you’re going to do as many pullups as
you can, with good form. So let’s say I can do one, two, this is the Monday
workout, so then we’re going to do walk the planks, lowering yourself as
slowly as you can for eight reps. And then we’ll rest a minute, do that
four more times. Again, a total of 80 reps on the Monday workout of phase
five.

The Thursday workout is where we’re going to have fun again. What we’re
going to do is as many pullups as we can, let’s say I can do two, that’s my
second, and then I can get up to there and I can’t go anymore, and that’s
static hold. Just hold it right there, hold, hold, hold, hold, hold, hold,
hold. Slow as you can. Try to hold it a minute until you quiver and shake,
and your arms are falling off. And then rest two whole minutes and do it
four more times. So that’s the Thursday workout in phase five. And keep
doing that until you can do eight pullups. It’s a good combination of high-
reps on Monday and low-reps and struggle on Thursday, and you’ll get your
eight pullups.

So that’s it for this week, my five-phase program to help you build up
strength so that you can do eight pullups, and remember again, the number
one thing you can do to make pullups easier, is to lose body fat. So work
on that.

Until next week, [inaudible 00:09:38].

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There are some really though events out there to compete in- marathons, triathlons, and so on…but do you know how to push yourself through the hard parts and make it to the end of the race? Below is an article from an Olympian on how to conquer any problem like a pro.

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8 Tricks to Blast Through Any Problem

Think running a marathon’s tough? Try training at a sub-5-minute pace for the Olympics only to pull yourself out of—arguably—the biggest race of your life because of a muscle strain. That’s what happened to 29-year-old U.S. marathoner Ryan Hall. After finishing second at the U.S. trials, he entered the 2012 games as the fastest American marathoner in history, and after a track record of never dropping out of a race, the marathoner added a DNF to his resume.

Here’s the thing: In order to be fast for that long, you have to know how to push yourself the smart way. And Hall does. Now he’s moving on, Tweeting this week,  “Forgetting what is behind, straining towards what is ahead” First workout towards NYC marathon. 15k tempo. <!–more–>

So no matter what you’re training for, here are Hall’s eight tips to power through from someone who knows the long haul like the back of his hand.

Put in the time. “I love standing at the start of a race and knowing I’ve done the preparation,” Hall says. And if you’re planning your first marathon, preparation is all about consistency, he adds. Follow Hall’s lead: Get out the door 6 days a week, every week: “consistency makes a huge difference.” (And if you have some extra time, get in a fast strength workout in just three days a week with the new DeltaFit Speed Shred program.)

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In order to truly be ready to even make an attempt at competition, you have to put in the training. Without training beforehand you are cut off at the knees before you even begin the event. Develop a training schedule and stick with it no matter what! Set yourself up for success before you ever set a foot on the starting line.

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Equipment is vital. Hall’s pick? The Asics Hyperspeed. Fit is essential, and can vary a lot depending on the shape of your foot and the way you run, he says. Be sure to stop by your local running shop—they’ll tell you whether you over- or under-pronate, and what type of shoe will complement your stride. “Being comfortable and confident in your shoe is one of the most important things out there.”

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When it comes to running, have the right gear is important- this is in fact true for any sport. No runner is going to succeed wearing flip flops! And if you are not wearing the right type of shoe for you, you might as well be wearing sandals.

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Start with your head, finish with your heart. The first few miles of a race are the most difficult, Hall says. “You’re at the start of this super-long journey, and it seems daunting,” he says. To make it to the finish line, focus on one mile at a time, he advises. Make it your goal to finish mile six, and save thoughts of mile 26 for later in the race. “The first 20 miles, you’re running with your head. But in the last 6.2 miles, you’re running with your heart. That’s when you let go and go for it.” Forget about pace and heart rate, and let your body do what feels right.

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Finishing the first leg of any competition is the most difficult- this same theory can also be applied to exercise programs. When you look ahead at something and think of how long it is going to take start to finish, it does not seem possible, so get out of your own head!

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Think positive. You have to control your mind the same way you control your speed and tempo, Hall says. His move? “I tell myself I’m having the race of my life, even if I’m not.” An Australian researcher team found that focusing on a single positive thought or cue word helped endurance athletes improve their performance, according to a Journal of Sport & Exercise Psychology study.

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Pep yourself up! Being your own personal cheerleader can mean the difference between finishing and giving up.

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Change your focus. Throughout 26.2 miles, something’s bound to ache. Your mind is bound to wander. And Hall admits it: He’s had a lot of rough races. How do you power through? Focus elsewhere. “If my calves are tired, then I’ll focus on my knees and my leg lifts—anything to get my mind off my calves. You can’t let yourself focus on the bad.” It works off the course too: “I’ve had a lot of ups and downs in my life,” he says. The best way to get out of those holes and struggles? Take the focus off yourself and put it on other people. Hall thinks of his wife waiting at the finish line.

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This is almost like meditating, but not in a nice quite peaceful environment. Picture yourself finishing the race, your loved ones cheering you on at the finish line instead of focusing on every stride.

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Accept the challenge. No matter how much you switch your mindset, let’s be real: Marathons ain’t easy. So when the going gets rough and your body starts to hurt, embrace the pain. Hall says every runner hits “the wall” at some point during a marathon. Focus on one goal and one goal only—finishing—and you won’t believe the sense of accomplishment you feel at the end of the race.

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Acknowledge that what you are doing is not easy and embrace the difficulty- after all, if it wasn’t hard, everyone would be doing it.

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Share your time. A study from U. of Maryland and Harvard researchers found that those who donate time or money to people in need experience a boost in tenacity and personal strength. Hall says he agrees: “If I can help someone, I feel better about myself and about life. And I draw on that energy when I’m having a difficult race.”

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Volunteering can be empowering, if you are experiencing a lack of motivation, do something good for others.

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Enjoy the journey. Hyperfocus on your mindset or your training and you’ll burn out, Hall says. His move: Take in the scenery. From Big Sur to Boston, America offers marathoners some truly breathtaking settings to pound pavement. “I get to run in some beautiful places, so I try to take in the crowd and the excitement.”

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Competing is not just about bragging rights, it is an experience. Embrace the time you spend training and racing because not everyone gets to experience the thrill of competition.

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Source

Here’s a quick video on finding motivation…

Are you ready to conquer any event?

Top racers are well balanced in all three sports and can make fast transitions from sport to sport. Those coming to triathlon as beginners will often have a strong sport and a weaker sport or sports. Working on the weak sports and capitalizing on the strong sport can hook athletes on triathlon for years. From the first finisher to the last comes the satisfaction of accomplishment that is based on personal measures, no matter the time on the clock. Triathlon is an attractive sport for many reasons.

Watch this video below for some quick training tips…

Though the media sweetheart of the sport is the Ironman World Championships held in Hawaii in the month of October each year, triathlon has gained worldwide popularity, in part, due to the variety of distances available. Did you want to join the elite and finish a triathlon? Learn how water can help you train.

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Tri training: Taking to the open water

• Open water swimming can be scary but liberating, Ironman champion says
• Make sure to do open water practice swims with other triathletes
• Wetsuits, goggles and swim caps will all help you feel comfortable in the water

My first race of 2006 was the National Sprint Championships in Redditch, England.

I borrowed a wetsuit — it didn’t fit.

I got in the water, which was 14 degrees Celsius (about 57 degrees Farenheit). The gun went off.

My wetsuit flooded.

I couldn’t get my arms out of the water, let alone swim, and had to be rescued by a kayaker. Not the most auspicious start.

Since then I have gained a little more experience in open water, and I hope the following information provides the CNN Fit Nation Team, and all of CNN’s readers, with some useful tips for swimming in open water. Swimming in open water can be scary, but it can also be liberating, fulfilling and enjoyable.

It’s important to feel comfortable in open water before you can really enjoy it. And to feel comfortable, you have to understand what the water can do, what you can do, and be confident that you can handle both the expected and the unexpected.

If you’ve never raced in open water, you should try to do some practice open water swims — in the ocean and with others around — to build experience and confidence. So, first things first: What equipment do you need for your open water swimming experience?

Wetsuit

Wetsuits (or wetties) are made of neoprene, which allows a very thin layer of water between skin and suit. This water warms and the insulation keeps you warm.

Of course, it is important that as little water as possible enters the suit and is not being constantly replaced by cold water flushing through. This is why wetsuits should fit snugly.

In addition to warmth, wetsuits provide buoyancy, assist in better form and technique, reduce drag and help protect against sharp objects, including flailing limbs.

As the water temperature will be 62 to 66 degrees in California, wetsuits are not compulsory at the Nautica Malibu Triathlon, but are allowed. I suggest those on the CNN Team wear wetsuits, especially the beginners.

Goggles

Find a pair that you are comfortable with and that allow you to see very well.

Make sure they are tight, but not so tight that they cause pain around your eyes. Spit is the best anti-fogging agent around, and it’s free!

Always make sure to inspect your goggles for wear and tear the day before your race. I always go to a race with two pairs of goggles: a tinted pair for sunny days and a clear pair for dark days.

If you have a ponytail, tie it at the nape of your neck, so the goggle-strap is above the ponytail bulge.

Swim cap

You will be given a specific, color-coded cap to wear in your triathlon. If possible, try on the race cap the day before. Carefully stretch it a little if it feels too tight.

You might consider having your goggles strap under your cap, which can help prevent your goggles from getting removed or dislodged in the swim.

Silicon ear plugs

Ear plugs are also very useful if you suffer from ear infections and/or if the water is cold.

Vaseline

Chafing is a triathlete’s worst enemy. It is often worse in the sea, where salt creates extra friction. Vaseline is an easy solution to chafing, though petroleum jelly can cause wetsuit neoprene to deteriorate over time.

If you do use Vaseline, apply it with a rubber glove or bag over your hand (oily hands affect the catch in the swim).

Many athletes use cooking spray (such as Pam) for lubrication. There are also some great wetsuit-friendly lubricants on the market, many of which come in a convenient roll-on stick.

Throwaway shoes

Buy some cheap, throwaway slippers and/or flip flops to wear down to the swim start. This helps avoid cold feet (literally) and prevents any cuts on sharp objects.

Preparing to start

Look at the swimming maps and FAQs for the race, and even seek advice from athletes who have done the course before.

It is important to know the swim cut-off time, and be confident you can complete the course within this time. Do at least one practice swim, to familiarize yourself with currents, rocks and possible hazards.

Many triathlons start in groups, divided by age. If possible, watch the first swimmers to get an indication of the best line to the first buoy.

Position yourselves at the back or the side of the start group, to avoid the main melee. Yes, you may swim slightly farther than those who start at the front or middle of the pack, but you will also reduce the risk of panic or disruption.

During the race, avoid panting or holding your breath which can exacerbate problems if you begin to panic in the water. If you feel yourself becoming anxious, focus on intrinsic factors that you can control, such as calm and controlled breathing.

If you do want to take some time out, slowly twist your head to the side, breathe and slowly lift your head out. Do a few strokes of breaststroke or tread water, take long slow breaths, look around, find your bearings and slowly start swimming when you feel ready.

Open water swim strokes

It is important to remember that pool swimming can be very different from open water swimming in terms of strategy, pacing and technique.

Many of you know how difficult it is to maintain a uniform stroke due to the varying conditions, the buoys and the proximity of other swimmers and the need to conserve energy for the bike and run. One way to help ensure this is to take relaxed, deep inhales and long, full exhales, keeping faces and necks as relaxed as possible.

The question of bilateral (breathing to both sides) versus one-sided breathing is the subject of controversy. Bilateral breathing does help to balance out your stroke, as well as create symmetry in your back and shoulder muscles.

I breathe on one side — every second stroke to the right.

Unnatural technique could result in less breaths which could lead to oxygen debt, a definite drag on performance.

For this reason, during the race, follow a pattern that feels natural to you.

Even if you do favor one side, you should still practice bilateral breathing in training, as you may need to breathe to your less dominant side during the open water swim to help with navigation, avoid chop, waves or glaring sun, or to prevent another swimmer punching you in the nose. In open water, the stroke needs to be faster, shorter and continuous to minimize the disruption of our forward progress. An overly-long stroke or glide can be less efficient because of the introduction of dead spots and pauses.

You should have a flattish and wide-hand entry, a high elbow to provide a strong anchor for the catch phase, a backwards pull that comes straight to the side (rather than an “s” shape under the body), and a quick recovery.

Unless you are turning your head to breathe, your eyes should be focused towards the bottom, rather than looking forward, which lifts your neck and can cause your legs to sink. Swimming in choppy conditions may mean that you need to use a higher arm recovery. If it’s too low, your hand could enter the water too early or be hit by a wave unexpectedly, causing you to unbalance.

You can also use your arm recovery to wriggle your fingers to relax your arms and increase blood flow, especially if the water is cold.

Sighting and navigation

It’s easy to sight in a pool — you simply follow the black line. Unfortunately there are no such lines in the open water.

In open water, you could simply follow the bubbles of the feet in front of you, but you are placing your trust in that swimmer to go the right way.

You should be able to periodically “sight” or “spot” to make sure you are heading in the right direction. To sight, you need a marker. This can be one of the race buoys, or a landmark you identify prior to the race.

The best way to sight during a race is to press down lightly on the water with your lead arm, lift the head slightly above the goggle line just before you want to take a breath, look forward, and as you lower it, then turn your head to the side to breathe.

Don’t try to breathe and sight at the same time, otherwise you will lift your head too high and your hips and legs will drop.

A common question is “How often should I sight?” If you naturally swim straight, you can sight every 12 to 15 strokes. If you have a little more trouble swimming straight, you should sight more frequently, say every seven to nine strokes.

Final words

Open water swimming presents the a great endurance adventure. It is you against the elements — and a few hundred other people.

Prepare for the expected, as well as the unexpected.

As with the whole race, the swim offers an opportunity to test your limits, tackle fears and have some fun.

Source

Triathlon is contested as a single sport, but is actually comprised of three sports: swimming, cycling and running. Today, most races are staged in that order—swim, bike and then run—but there remain a few exceptions. In the early triathlons, it was common to have swimming as the last event. Race organizers thought it was logical to swim at the end of the race in order to cool off. As more and more competitors began to enjoy triathlon, it became obvious that it is unsafe to swim at the end of the event when people have the most fatigue. Your total event time begins when the gun goes off to start the swim, and ends when you cross the finish line after the run. That means your event time includes the total of your swim, the time it takes you to transition from swimming to cycling (commonly called transition 1, or T1), the time it takes you to complete the bike ride, the time it takes you to transition from cycling to running (commonly called T2) and your run time.

Are you ready to start training?

Increase Your Bench Press Ability To Not Only Gain Muscle But Awesome Strength As Well…. Mmmm – Can It Really Be The Case?

When it boils down to it, we all want to sport mega-muscle, get ripped and increase our strength. But when Mike Westerdal says that increasing your bench press is the one most important exercise for doing this then you’ll excuse us when we look at his latest offering with one raised eyebrow.

But, Mr. Westerdal certainly knows his stuff, so we decided to put our cynicism firmly to one side and take a good look at what the Critical Bench program really has to offer.

It makes for interesting reading…

What do you get for your money?
So, whatever your reasons for weight lifting – it might be that you want to turn head and make people marvel at your physique as you pass by. Perhaps you want your buddies to be amazed at the amount of weight you can bench press, or maybe you need to become stronger and more powerful for whatever sport you compete at.

It doesn’t matter what the motivation is, what matters is results. And Critical Bench will provide you with exactly the education and motivation you need to skyrocket both your strength gains and muscle gains.

It does this by providing you with the following:

• Train Without Over-Training: Because one of the biggest mistakes we all make when lifting weights is by doing too much for too long, and is the #1 mistake made by weight lifters at all levels. Your muscles grow while resting, not while training!
• The Importance of Warm-Ups and Stretching: One of the most overlooked and perhaps snubbed part of any training regime. The warm-ups provided in Critical Bench mean a massively lesser chance of shoulder injuries, stresses and strains that prevent many from reaching their bench press targets.
• Variation Equals More Muscle: Keep your body guessing by varying your workouts. Only by doing this will you see the biggest and strongest muscle gains.
• Mindset for Bench Press: Without the correct way of thinking you’ll never press the weights you desire. Because the bench press is a very “mental” lift, Critical Bench will show you exactly the methods to get the necessary mindset to allow you to press more than you ever believed possible.
• Technique, Technique, Technique: Discover the exact way to bench press – because the right form and action has a massive effect on the amount of weight you can realistically press.
• Lifestyle, Motivation, Supplementation and Target Training: Because all of this and more directly effects exactly how much you can press, muscle and strength gains and a whole load more…

>>Click Here To Get Critical Bench<<

Who is it for?
Well, many people might consider that the Critical Bench program is only for weight lifters. And while it’s true that this might well be the first target group it’s aimed at, there are also a whole bunch of other people who can benefit from it. Any sports person – no matter whether you take part in a strength or endurance sport – can always improve their performance by increasing their muscle power.

And it works just as well for the ladies as it does for the men. Many women fail to realize quite how large a muscle group the chest is. So by increasing your bench press ability, you’ll automatically increase other areas of the body as well.

Who is Mike Westerdal?
Mike is a former football player, now turned weight lifter and personal performance coach. He has a list of famous names as clients who he’s helped hone their bodies into incredible shape, and you only need to take a look at the physique of Mr. Westerdal himself to see that this guy knows exactly what he’s talking about.

Extremely well educated in the science of how the body works, Mike also continues to improve his own knowledge. After all, as technology and the understanding of the body continues, so those who work in this field need to keep up to date to continue to provide the very best of advice.

>>Click Here To Get Critical Bench<<

The Pros

• The Critical Bench program is celebrating its 10 year anniversary (that’s how successful it is). This is the very first time that you’ve been able to purchase every one of the 80 individual training logs at one time and for one low price.
• Even for those who’ve seen the program before, Critical Bench now contains a whole bundle of new information that anyone who seriously wants to improve needs to know.
• The Master Manual is the crux of the program and is easy and straightforward to understand. Here you’ll learn exactly how to exercise, the training parameters, motivation and lots, lots more. And it’s simple and interesting to read and follow.
• Following the Critical Bench program can realistically see you managing to up your bench press by a massive 50 lbs. in weight, or even more…
• The program is covered by a comforting, 100%, no-quibble money back guarantee. So if you’re not, for any reason, completely satisfied with the program, you simply send Mike an email to receive 100% of your money back – no questions asked…

>>Click Here To Get Critical Bench<<

The Cons

• So – there always has to be a downside to any program. And perhaps in this case it’s that there’s not a whole bunch of nutritional information included in Critical Bench. But hey – Mike probably considers that most people who’ve got to this stage in their training more than likely know a little about how important nutrition is anyway. After all, you have to take some responsibility for your own training…
• Because Critical Bench works so fast, and has such incredible results, you might well find yourself accused by other – less knowledgeable – folks, that you’re using certain artificial ways of improving your ability and physique. But then, you can either choose to share your secret, or just smile knowingly and continue to improve whilst all they can do is eat your dust… [wplapdance name=”criticalbench”]

The Bottom Line
Well, we owe Mike Westerdal a big apology for even daring to doubt that Critical Bench wasn’t going to be all it’s cracked up. Because this is certainly one program that will see you getting those incredible results you want and need.

Simple to follow, easy to understand and providing you with an improvement curve that’s nothing short of miraculous, Critical Bench – the 10 year anniversary – is not only on sale but contains a whole bunch of never before included information. It gets a whole-hearted thumbs up from us, that’s for sure. Thanks, Mike – you rock…!