Posts Tagged ‘results’

Why Your Gym Sucks!

Monday, March 19th, 2012

There is something seriously wrong with the fitness industry these days. It has become far too commercialized.

What should be an industry targeting the good of the population and be there for help and support where it is sought and inspiration where it it is not, has become far to focused on profit and money making.

Which is not only bad for those looking for the support, but for the industry and population as a whole.

Don’t get me wrong, I’m not so naive that I don’t see the business aspect of the industry and that profits are required to allow the facilities and services to survive. But, there is now so much focus on the all-mighty dollar, that it is actually to the severe detriment of the services being provided.

Now, in reading the title to this article, you will no doubt have had one of three thoughts:

  1. How dare you! My gym Rocks! (or words to that effect)
  2. I agree
  3. I’m not a member of a gym, so it can’t suck

If you are in the 1. camp and your gym does indeed ‘rock’, then either you are extremely lucky and have found one of the few quality facilities currently available – yes they do exist, but they are generally small(ish) independent gyms run by people with passion for the subject matter (health, fitness, strength, physique training) whatever their specialism may be, and a deep desire to see the improvements from their clientele. And if you are a member of such a place, then I urge you to shout about it from the rooftops and ensure that place survives and thrives for the benefit of everyone of its members. – or you are deluding yourself.

If however, as is more likely, you fall in the 2. camp, then the big question is, ‘why do you continue to go there?’.

Well, if you are in the majority group – you don’t. Most leisure clubs or large chains operate on the same model. Sell year long (or several year long) membership packages and then hope the member stops showing after a month or two.

If any of these clubs actually had to accommodate their entire client base in a single week, they would be closed down for breaching fire regulations. Especially as most people would want to train during peak times causing clubs to have to deal with around 10 times their capacity levels.

But people do go to these gyms and then complain day after day about how they can’t get using the equipment they want. How they are sick of having to work around the January resolution crowd or the beach body panic groups. They complain how the equipment isn’t up to scratch or there is not enough of it. But most of all, they complain about how their complaints are never listened to.

If that is you, then again, the question is – why?

Often the answer is, because they are all the same and they have to train somewhere. But as the people in group 1 will testify, that is not the case. There are great gyms out there, you just have to look past the usual suspects. Don’t just go for the gym that is the cheapest or the nearest or the one that you’ve heard of because they have the biggest marketing budget. Don’t pick your gym based on the number of treadmills. And if their marketing is based around gimmicks like Vibro Plates, Thigh Isolation Machines or Zumba Classes, don’t just walk away, turn and run and run fast (don’t worry, no one in that place will have the fitness level to catch you).

Where you train should be down to one thing and one thing only – will it help you achieve your desired results?

The sales person will invariably look to convince you that you will. That is, after all, their job. But will they really?

  • Will the staff be on hand to correct your technique?
  • If you don’t know where to begin, will you be offered a programme based on your goals (and I don’t mean a generic workout where a fitness instructor, who considers this a wage packet rather than a calling, shows you how to switch on set up or use the machines and then maybe throws in a couple of sets of bicep curls for good measure)?
  • Do they have all the equipment you need to train well? – And I don’t mean the equipment they tell you you need – a smith machine is NOT the same as a Bench Press, Kettlebells are NOT all you need, A leg press machine does NOT replace a squat rack. It doesn’t have to be complicated though. Solid, practical equipment trumps shiny with lots of buttons and levers every time.
  • Do they have space for you to train? What time will you regularly be training? Go in at those times and see if you would be able to carry out your workout of choice. If not, what’s the point?

These aren’t the only criteria, but you get the idea. A gym is about training for a result. If you can’t train optimally, then why are you paying a membership?

Time was that a gym simply meant a big shed with little more than barbells and weights. If you wanted a CV workout, you went outside and hit the pavement. And you know what? These gyms worked and the people using them got phenomenal results. However, since Nautilus developed their ‘variable resistance’ 12 station circuit machines in the 70s there have been constant developments in the variety of equipment available in modern gyms. So that should mean an even better training experience right?

Unfortunately, these machines did not live up to the theory and did not produce the results they were designed for. But leisure clubs still use them. Why? Because it takes about 30mins to train the entire staff of a club to use every machine in the building, whereas it takes months to train them to be proficient in lifting weights correctly and further months or even years to train them well enough to train another person in how to do it.

So a club that takes the path of least resistance and puts their investments in machines is thinking only about profit and turnover rather than your results.

What about cost?

What about it? You cannot put a price on your health and fitness. If you lose that, you lose everything. Ok there are limits, but you are unlikely to exceed an acceptable budget regardless of the gym membership.

The highest membership I am aware of in the West of Scotland is £140 per month (there may be higher, but I haven’t heard of it). Now that is for a leisure club and to be honest it is more of a status thing than a gym membership. People rarely go there to train well, they go there to meet up after a ‘session’ to sit in the cafe and socialize. If you are serious about your training, you wouldn’t go there anyway.

Almost all other gyms are well below the £100 level and for most people, that is not a problematic amount. It may feel like it is. You may believe it is. And for a few it might be. But most of the people I would hear complain about such a figure have no issues spending over £50 on a night out drinking or a similar amount on Sky Sports or Movies. So where are your priorities? Quick treat fix now or a fit and healthy life?

However, I know that isn’t you as such a person wouldn’t have read this far.

Just remember most gyms are giving you access to many thousands of pounds worth of equipment. And if the staff are experienced and passionate enough (which they should be if you select the right gym) then you are also getting that experience and education along with your membership.

So if you look at it that way, it’s an absolute steal.

Is it worth paying £15 per month for a gym where you don’t feel comfortable, can’t train well, it’s too busy or you never go? Or is it better to pay more for a gym where you get fantastic results, feel like you are appreciated as a member, are given all the help and advice you need and are able to achieve something?

As for distance, again, priorities!

You are better going to a gym once or twice per week where you can train well and train right than to go with your local gym and achieve nothing.

We have just opened a facility that covers every criteria that I felt was lacking in the gyms I’d experienced. Everything listed above and more is checked off. And there are members and clients who travel almost 40 miles several times per week because of this.

If you want to check it out Click Here.

There are no queues for equipment, everything is robust and of high quality (Barbells tested to 1500lbs, Bumper Plates etc), there are no gimmicky pieces of equipment taking up training space (no abductor machines, wave machines or Vibroplates) just the equipment needed to get quality results.

And we ensure that we listen to the members. A few weeks back a couple of members mentioned a punch bag (which we didn’t have at the time) another couple mentioned suspension training. Both are now part of the set up.

I’m not saying this to sell our gym though. For most of you we are not a practical choice given we have subscribers from all around the world. But it is simply an example of what is available. There are gyms out there that will get you the results or training experience you are looking for. Go seek them out and stop whining about how much your gym sucks when you have been a member there for the last 4 years!

Demand better!

You are the customer! It’s your Gym! Make sure it meets your needs! And if it doesn’t, find one that does!

If however, you are in category 3 and don’t have a gym membership. Perhaps that is because you thought all gyms sucked. Well now you know different. So widen your search and you will find that gem you are looking for.

Or maybe you don’t want to join a gym.

That seems a bit alien to me these days, but I remember a time when I felt the same. You don’t have to join a gym to be fit and healthy. You can play sports, work out at home or do some other kind of physical activity and that’s all good with me. In which case, this all doesn’t apply to you, but if that’s the case, why did you read this far?

Whatever the reason, thank you and I hope you have enjoyed doing so.

So over to you guys.

Am I wrong?

Does your gym ‘Rock’? And if so, list it below and let others know about it.

Or does your gym actually suck hard? And what is your reason for sticking with it?

Comment Below and Let me know.

Until next time – go find a great gym and train for success!

 

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Posted in Exercise, General | 7 Comments »

What a load of Metabolics

Wednesday, February 22nd, 2012

It feels like there is a new workout technique, diet, piece of ‘revolutionary’ equipment or quick fix being released or promoted every day.

And with each new idea or theory comes a new catchy name or sound-bite.

OK things need names and if it truly is new and revolutionary, it stands to reason you want the name to be memorable. That’s just marketing. Problem is, marketing is coming at the expense of content.

There’s little new or revolutionary. It might be new, but useless (I refer you to the shake weight, ‘shape up’ shoes, slendertone etc) or it’s just a well marketed version of the same old garbage – See my post on Zumba, Body Pump and Vibroplates.

Back in the day exercises might get associated with the person that invented or popularized them, as in the Arnold Press, the Zeicher Squat. Nowadays it seems the label is the important part.

How many Thor or Captain America workouts have we had this year? In the past few years 300 & Spartan workouts were all the rage along with the more recent Spartacus workouts. Thing is, they mostly end up just being big circuits with no real difference to any other circuit training or drill based workouts. Why? Because then they can be performed for groups which can bring in more money than training an individual.

Does anyone honestly think Spartacus trained, not only with little dumbbells and in a circuit format but, to the dance music that invariably comes with these classes? Did anyone really believe that the 300 workouts were the one key secret to getting the cast to their 6 pack physique ready for that film? And do we honestly think Chris Evans or Chris Hemsworth had one secret workout that no one else has ever tried that was key to their physiques in Captain America & Thor?

Are people really that gullible?

Unfortunately the answer has to be, in part anyway, a resounding yes. Otherwise, why would these things keep popping up, getting quoted and being used?

It’s only a matter of time before we get the Tom Hardy ‘Warrior’ workout (or perhaps they will wait to ‘Bane Train’).

Then there are ‘descriptive’ titles. Now, forgive me for being Mr Picky, but surely a descriptive title should tell you what the workout, technique or theory does that others don’t? The one I have heard a lot over the past couple of years is ‘Metabolic Training’ – What the heck does that mean? Is it suggesting that if you use this training you will raise your metabolism? Is there any form of training that does’t raise your metabolism? Getting out of a chair or going for a walk will raise your metabolism! If we are talking raising it and keeping it raised beyond the scope of the workout, then any anaerobic training, HIIT or heavy resistance training will do that (a lot more than these faddy workouts ever will). What it is really referring to is EPOC (Excess Post exercise Oxygen Consumption) and the creation of an Oxygen Debt. But, there is no one ‘magic’ workout that makes that happen above all others.

Another is ‘Endurance Training’! Could you be a bit more specific? Mostly this is used to describe high reps. But sitting in a freezer to prep for a trip to the Arctic would be endurance training, or hill walking could be endurance training. In fact almost anything that will last (or endure) could be considered endurance training. Endurance for what?

Then there is ‘slim-a-size’, ‘yummy bummy’, ‘slimfast diets’… and on and on…

In the end it is just sticking fancy labels on things to hide the fact that there truly is no substance to it. It just sounds good.

Training is not done just for the sake of it, it is done to achieve something. So there should be some thought behind why you are doing things.

Just realize, there is very little that is actually new and things that work are the things that last, not fads or gimmicks. If it has been done for decades there is likely a reason. If it is shiny and new, it is likely either a re-hash of something old or is untested garbage with a well marketed visual image.

Even the tried and tested stuff can get irritating when people walk around the gym talking about their latest 5/3/1 routine, 5×5, German Volume Training or Russian Strength Sets as if they are something new that they just invented.

All the workouts I have mentioned are reasonably good workouts with solid benefits, but to treat them like they are the latest ‘miracle’ and the fast track to a ripped physique, huge growth or a shredded six pack, that’s just bull crap and cause me switch off.

So here’s a shiny new technique for you. It’s called Metacolonic Training. It is where you take your metabolic training, your Superhero Workouts,  faddy diets, gimmicks and your quick fix solutions and you shove them up your…

And relax!

That’s my view anyway – perhaps you like these gimmicks, or you have actually seen some staggering results from them.

Or are you as frustrated as I am with hearing this nonsense day in and day out?

I’m sure, regardless, you will have heard of at least a few of them.

So what do you think? Is there anything here of validity or is it simply more layers to convince people that there are ‘easy’ fixes available and that hard work, effort and dedication can simply be bypassed?

Comment below and let me know.

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Posted in H.I.I.T. | 3 Comments »

Weak Point Training, Pull Ups, Bigger Lats & More Volume

Wednesday, November 30th, 2011

For years I have been preaching that the optimal route to improved physique, strength or endurance results is to perform the maximum amount of training volume without exceeding your body’s ability to optimally recover.

In other words, train as much and as hard as you can, but never train to a level that prevents you from fully recovering in time for the next training session.

It doesn’t really matter what your goal is. If you want to lose fat, you are better to burn it off through exercise than to starve it off (though the quality & quantity of your food intake will always be of critical importance). If you want to build muscle, you should adjust your nutrient intake accordingly, but the more stress you can put on your muscles the better – Providing you allow for a full recovery of both the muscles and nervous system.

You don’t develop from training; you develop by recovering from training.

Similarly, if there is a muscle group that is lagging or a key movement that is not up to scratch, then additional time on that movement could be useful due to additional stress to be recovered from and improved motor units and neural pathways to the associated muscles.

One of my personal weaknesses has always been pull ups. I have generally been able to go fairly heavy on weighted pull ups for low reps, but regardless of how low the weight gets higher reps have always been a struggle.

That could be partially down to my balance of fibre types, but I feel it is more to do with the fact that my shoulders and arms are dominating the movement. My horizontal pull has always been strong, but my movement in a vertical plane is less than optimal. So for low repetitions I am able to focus on keeping the correct movement patterns and pulling though my lats, but as the reps increase it becomes more about getting my body up and less about how.

It is something that has never really bothered me greatly as I have no physical need to be able to do lots of pull ups and there are other ways to develop the muscles. However, with the idea of increasing volume without affecting my ability to recover, I decided to experiment with pull-ups as the initial tool.

The idea was to continue to train as normal, but in addition add in a further exercise (in this case bodyweight pull ups) throughout the rest of the day, but never going anywhere near failure. Have a set volume for the month and continue to do non failure sets until that target was reached.

I was able to do 9 pull ups with good form whilst maintaining my mind muscle connection. Rep 10 was possible but was less controlled. So I targeted 4 rep sets for a monthly total of 1000.

By staying away from fatigue it meant my system should need minutes rather than hours to fully recover and so it would not affect my main workouts. If at any point that started to happen I would look to either cut back or stop the additional volume.

In the end I completed 1000 reps in 26 days.

The result was a noticeable increase in the size and width at the top of my lats. Much more so than I had anticipated. Some of this was essentially a constant pump, but after a further 6 days with zero training on my lats and no more pull ups, the difference remained noticalbe.

Once the muscle soreness had completely disappeared (which took about a week) I re-tested my maximum pull ups and found I had added 2 reps, allowing me to achieve 11 with good form.

So in theory it was going to be a useful training tool and in practice it seems to have been worthwhile. There were a number of interesting factors that came up through the process and things tweaks that may be needed, but the principle remains strong.

I would therefore encourage you to try this out for yourself. If nothing else, it makes you do something every day. So it will either add to your training and therefore your results or, if you are the type of person who gets caught up with work or other issues that keep you from getting to the gym then [intlink id=”901″ type=”post”](after re-reading This Article) [/intlink]you could simply add in a bodyweight exercise that you can do and should you miss your scheduled training, at least you are doing something to keep you moving forwards.

I found using Twitter extremely useful for remaining accountable. I used hashtag #DCSaddVolume to group my tweets and I would encourage you to do the same. If enough people start doing it, then it will allow a community of accountability and it also helps you keep track of where you are in your monthly totals.

I have continued this method beyond the initial month, so if you want keep up to date with my progress or indeed any other daily fitness updates and other random stuff, be sure to follow @DCSfit.

I’ll be following up shortly with a full article on this process, how to set it up and the nuances of the technique. So check back regularly.

In the meantime, if you have any questions, queries or comments on this method, the floor is yours, post below and get the ball rolling.

And remember, if you want to start tracking your own additional volume training, the hashtag to use is #DCSaddVolume.

Until next time, go do more!

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You’ve worked hard all week, you deserve a night off.

Friday, October 28th, 2011

When you spend enough time with people who have similar goals, you start to see patterns emerging. One that I have become more and more aware of is the idea of the ‘night off’.

Most people work hard all week and when the weekend comes, they naturally feel deserving of a break from being strict, healthy or sensible. And if that is what keeps you going through the week, then you should be free to make that choice.

However, I am reminded of something Anthony Robbins once said, that ‘people spend their entire week wishing it away in order to get to a 2 day period, during which they do things to their body that stops them from remembering it’.

And I’m sure, if that doesn’t apply to you, you know of people who it does.

Chances are (being on this site) you have a goal, be it fat loss, muscle building or toning, and you want to achieve. And hopefully, if you have read my other posts, you have an emotional attachment to that goal.

But often even the most driven people continue with the idea that, if they push hard all week and eat healthy, they earn the right to splurge. Maybe it’s just one night per week or a couple per month.

However, what I would like people to understand is that one night per week isn’t simply the sum total of that night.

A few drinks and junk food on a Friday usually leads to poor sleep, dehydration (which puts a strain on the activity of your liver – compromising its ability to mobilize stored fats)  and a long lie.

Activity levels on Saturday are then, like it or not, at a lower level. Your system is still working hard to reset (so digestion and fat burning remain compromised).

Then there is the craving for fried food or more savory junk food. That, in turn, leaves you feeling poor for most of the day with the idea of eating something nutritious or healthy being the furthest thing from your mind.

You may try hitting the gym, but your level is not at its usual standard. You might laugh it off gaining lots of sympathy from those who have been there before, but that isn’t getting the work done and is simply a sub-standard session.

You probably haven’t consumed enough water to fully re-hydrate.

Later you may prepare a higher quality meal, but either over eat (mistaking thirst for hunger) or not eat enough, as you still feel a touch fragile.

At night you may consider a ‘hair of the dog’ remedy to carry you through, when actually an early night would be preferable.

Come Sunday, you may feel better, but given your sub-optimal Saturday, chances are you are still not firing on all levels.

That whole process could go on to affect a further 2 or 3 days. I’ve seen people destroy and entire week from with one night.

If that is what you choose to do, great. Just do it in the knowledge that one night is not just the sum of its intake. Its effects on your progress can be exponentially higher. Only by accepting that can you truly determine if the benefits outweigh any losses to your progress..

So next time you reach for that ‘one’ glass of wine, that ‘one’ beer, that ‘one’ pizza slice. Just remember it is not just the calories you are consuming that count, it is the total effect on your system over the subsequent hours and days.

A malteser may only be ’11 calories of naughyness’, but the hormonal effects are so much more and that should be considered before you justify its consumption.

Make informed choices not those justified through emotional logic or advertising.

If you truly want to change or progress, then make your choice and don’t compromise.

But what do you think?

Too strict?

Do you find you can overcome the ‘hangover’ effects and get straight back on track?

Or is this something that has been holding you back and you have just been kidding yourself?

Comment below and let me know.

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Posted in H.I.I.T. | 7 Comments »

Work Getting in the way of Training and Results

Wednesday, August 3rd, 2011

In my last article I touched on the idea that excuses and motivational issues could be the limiting factor in achieving your physique and fitness goals.

If you missed it you can read it [intlink id=”844″ type=”post”]Here…[/intlink]

Let’s have a look at one of these excuses in detail and see if we can’t find a new way of looking at the problem.

“I’ve had too much on at work” – This is probably the most commonly used excuse when it comes to non compliance with a training or eating programme. Now I don’t want to belittle work requirements. Trust me, I’ve been there, where deadlines are just piling up and the work just has to be done. Given the current economic situation, it is understandable that you may want to give your job a little extra priority, if for no other reason than to ensure you remain employed.

But if that additional effort culminates in taking so much of your time that all you are doing is working, it may be time to take a step back and re-assess your priorities.

Ask yourself – what is it you are working for?

If you are in the employ of someone else or a large company the answer is likely a little different than if you are self employed. But as most people fall into the former category, then it may be worth remembering what a job actually is. Your job will have come about as there was a task or role that is required but could not be fulfilled by the current staffing levels. However, it will only be offered if the output that employing you produces is of greater value than your agreed salary.

In other words, your output is generating additional profit for the company you work for. The harder and more efficiently you work, the more it will benefit your employer (not you). Yes you may win favour, a pay rise or a promotion by going the extra mile, but only if you are also increasing the benefits for your employer in the process.

When you are employed it will be for agreed terms – A set number of hours per day or week, within which you will be obliged to carry out specific tasks. Now if you are the type of person who spends all day procrastinating, updating your Facebook Status, Tweeting, watching YouTube videos or any other unproductive activity (obviously reading this blog excepted) and you get to the end of the day having not carried out the work load you should have been able to during the day, then any additional work hours required to catch up are your own doing and that is something you should maybe look at. But if you are working diligently day in, day out, and yet are still find yourself staying behind every night for an extra 3 or 4 hours to ensure the work gets done. That is not your problem – it’s your employer’s. They have failed to staff the workload properly and it is not your job to bail them out. In fact, by doing so, you are potentially preventing someone else being employed and the only person that really benefits is your employer.
So I repeat the question, what is it you are working for?

Most people work at least partially out of necessity.

You work to live, you do not live to work.

If, however, your workload is such that you have no time left to live your life to its fullest, then what is the point?

If you run yourself into the ground, aren’t getting enough sleep  and ruin your health, who is that going to benefit?

In the end if the result is you can’t do your job properly, your employer will just find someone to replace you. And no matter how much extra income you generated, you won’t be able to just buy back your health.

Without your health you have nothing.

And going back to your initial motivation to change – if you don’t achieve your goals or targets, that emotional kick could end up being more encompassing than motivating. You may just end up downbeat and depressed at your lack of progress and end up feeling worse.

Studies have shown that most people can only really dedicate a huge focus to one or two things at a time. That may have to be work on occasion and that is OK. Perhaps your fitness and training have to go on the back burner for a few weeks. But if you can’t find 4 or 5 hrs from a 168hr week to put towards your fitness and wellbeing, then I’d suggest there is something very wrong with your priorities.

If you are working 12hrs+ every day, I’d suggest there is no way you are giving your work 100% focus and dedication 100% of the time anyway and giving yourself and hour or so to hit the gym, go play football or head out for a run may increase your productivity far more than slogging it out for that extra hour possibly could.

Unfortunately the people who really need to be reading this will most likely be the people who have decided to ‘read it later’ and never get around to it as they have ‘too much work on’.

However, if you are currently in this trap, I’d encourage you to take a step back and re-assess your situation. Or perhaps you know someone who needs to take a step back, then please pass this article or its message on to them and do all you can to encourage them to evaluate their priorities.

As I said, I’ve been there, caught up in the work spiral. It took several years of late nights, poor diet and constant exhaustion before I was able to make the decision to change.

And do you know what happened when I did?

Nothing!

The world kept turning and the work still got done. I made a decision that I would never work late more than 1 day in a row and if the deadlines weren’t going to be achieved as a result, I would put the emphasis back on my employer to ensure additional resources were put on the job. Occasionally they wouldn’t appear at first, but I would hold my ground and leave at (or close to) my contracted time and as the deadline approached, suddenly the resources would become available.

So long as you are upfront and ensure that the situation is clear early on and you do all you can within your agreed hours, then a good employer will accommodate you.

Think of it this way – are there people in your place of work who have to leave to collect their kids from school? Would they be expected to stay behind and leave their children stranded to put a few extra hours in on a project? If you had tickets to a concert that you had booked and paid for a year in advance, would you stay behind and miss the concert? Then why should your gym appointment be any different?

Yes it might be ‘just this once’ and if that’s true, then so be it. But all too often, ‘just this once’ becomes, ‘just this week’ which then becomes a couple of weeks, then a month and before you know it all the effort you had previously put in with training and eating well has been completely undone.

Remember, you work to live, you do not live to work. Recall what you wanted to change and more importantly, why. Re-connect with that emotion. Make it stronger. Make it bigger. Make it more important than anything else. If it is really that important to you, then give it the priority it deserves.

Your health and fitness are not a luxury.

Your wellbeing is not of lesser importance than your job.

It may feel like it sometimes, but take a step back and really think about it. What are you working for? Don’t let your job control your life. Don’t let your fear of losing your job or your desire for promotion destroy your personal life, your health or your self-image.

I’m not belittling your work, it may be very important to you, but always remember, you will not be able to carry out any activity, work related or otherwise, if your body doesn’t function properly.

So not eating properly, not getting any form of exercise, lack of sleep or any combination of these things as a result of your job are simply excuses. And they are excuses borne out of fear, stress or implied obligation.

Don’t be weak, don’t be a drone, be what you need to be. Be what you want to be. Be stronger, be better, be your best self and you will reap the benefits.

In the end, the improved energy, vitality and vigour will transfer into all aspects of your life, including your work. That way, everyone benefits.

I’ll leave you with that for now and next time we’ll take a look at some more excuses that could be stopping you making the progress with your fitness and physique transformation.

Until then I encourage you to have a real think about whether you have used the ‘too much work excuse’ or are currently using it and take some time to really assess your priorities.

Hopefully you will begin to put yourself a little higher in the pecking order and you’ll feel better as a result. Stop making excuses and start being the person you want to be, not the one you feel you have to be.

[intlink id=”943″ type=”post”]Part 3…The I Don’t Like It Excuse[/intlink]

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