Use the following pictures to estimate your body fat
pictures courtesy of builtlean.com
So here’s the problem…
For men, the bigger you are, the more manly you appear. Being manly is the number one subconscious priority of nearly every man. There are other ways to do it, like make more money, make more noise, grow a beard, get tattoos, wear dark glasses, have lots of women, ride a loud motorbike. All of these things together though, can’t seem to overcome the feeling of inferiority when having to look up to meet a bigger man’s eyes.
So what can we do? We get bigger.
Some guys do this by getting massively fat. I admit, an enormous man can be very intimidating. It takes logic to break the instinct. “how long would the fight last?” needs to be repeated to oneself to be believed. Obesity may make a man more intimidating, but it won’t make him more attractive, so…
The other way is to get bigger muscles. Hit the gym and get bigger. After some time, we realise that being bigger than we were last week or last month becomes more important than being bigger than “that guy”. The challenge turns inside, and this is where it can go one of two ways.
Number one, we want to get results faster. So we chemically enhance.
Number two, we realise that the capacity for hard work is the only other thing that can produce that instant respect from another man. Now here’s something in which every one of us, no matter our genetic makeup, can compete. The field of hard work is unstacked.
I choose to live life number 2 - in pursuit of hard work, the results being internal - strength of character, patience, willpower. I choose not to live life 1 - in pursuit of shortcuts, the results being external, and often in conflict to the internal result.
I’ll explain this better to you now.
To me, the sole purpose of body composition control (diet and exercise) is as a sort of report card on my life in general. The scope of this goes well beyond steroids, but I'll cover that in a later blog post. I objectively analyse my actions every day, and the easiest to do that with are exercise and eating, because they are so repetitive and give unbiased feedback.
For example, if I dog a workout without finishing it, or just fade out during the last few sets, I'll find I've done that throughout the day. The next day I'll correct it, and find that the attitude of finishing things to absolute completion filters through the rest of my day.
If I'm angry in the gym, it's because I've been doing something to cause that. If I'm avoiding the gym, I'm avoiding life in general and have some important (difficult) things or conversations that need to happen.
Now, when it comes to steroids, I find that the reason I want to take them (and I do sometimes want to) is that it would make my body look better. Not only that, it would do it in a shorter time period. But at what cost?
To me, it's like borrowing money (family money, money meant to feed the kids) to buy an expensive car that makes ME look good. And who do I look good to? People outside of the family. Guys at the gym, other meat heads, other women.
So I'd take food and future from my children (who matter absolute most to me) so that I can maybe impress some truly insignificant people.
Couple that with the fact that if you're not spending at least 50k a year on it, you'll look like a roidy. So everyone knows you cheated and are spending money on yourself, not your family.
The third thing that I take into consideration is that I won't inject, and any one of my professional body builder friends will tell you that orals absolutely destroy your liver. And I mean faster than an alcoholic destroys his, and these guys have doctors looking after them every single week, monitoring bloods and hormones etc.
So this brings up the next point, and that is unless you have a doctor working with you, you've got to get your gear from some dude at the gym. So it brings into question what the hell it even is, how it's been handled, where it's been etc.
Now, my mates also say that the most expensive and most important thing is the PCT (post cycle therapy). The stuff that you have to take to stop overproduction of oestrogen (think bitch tits, think emotional men, think low sex drive, low sperm count, different fat patterns).
Not only does it stop overproduction of oestrogen, PCT restimulates testosterone. It also needs to rebalance cortisol, because now the anabolism has stopped (and it does) you're going to have a ferocious appetite and nowhere to put the food, other than fat. On top of this, the appetite is uncontrollable AND small things become big things (depression type symptoms).
Finally, most of the gains actually go away, because the size is from water weight, the strength returns to normal or less. Unless you do another cycle and another one and another one... Back to point one, stealing from your kids.
It's like taking the rent money to hire a sports car with a "rent me" sticker on it, to impress people I don't even know.
The final point is that if I do, I no longer have an honest feedback mechanism. I really don't. And I need it, because it's the only way for me to know I'm doing well at life or not. I like the idea that what I see in the mirror, or the feeling inside comes from my own hard work, not augmented by chemicals.
But that's what I value most in life. Hard work. It's very, very hard to come by in this world plagued by the "I deserve everything right now for free" attitude. It is this exact attitude that crushes potential and holds back real achievement. Chasing easy shit, gets you easy shit. And an empty life not worth sharing with your kids.
That's just me though!
Related: IRONDAD: How to get big without steroids
Related: Why (and when) to stop Crossfit and Paleo
Alright Crossfitters and Paleo aficionados, get your pitchforks out!
I have seen way too many people over the last few years destroyed by Crossfit and Paleo. The typical story goes like this:
"Been doing Crossfit for a year or more, eating Paleo and the results that were awesome to start off with, have tapered to minimal, my workouts are suffering, I used to think about it all day, and now I struggle to get the motivation to go. I have a weekly appointment with my Osteo/physio for [joint issue of some kind]. I'm cheating on my diet, eating chocolate and carbs... I'm in a destructive phase and I just want to get back to where I was 3-6 months ago."
Essentially, the lifetime of a Paleo Crossfit athlete goes like this:
MASSIVE BENEFIT --> BENEFIT --> NO BENEFIT/NO HARM --> HARM --> CATASTROPHIC FAILURE
What this means is that when you start Crossfit and Paleo, the benefits are massive, you get very fast physique changes, your energy levels go up, your general outlook on life is better, your health biomarkers all improve. As time goes by, your results start to wane, steadily dropping until you get injured or earn yourself chronic fatigue, or start smashing chocolate bars.
Now, here's the big question...
Is the initial benefit from Crossfit and/or Paleo because they are the greatest things in the world brah? Or is it because Crossfit and/or Paleo are just better than what you were doing previously?
You see, Paleo may have saved your life and changed your health, but it's just a very simple way of saying "Don't eat shit, add fat to your diet and reduce your overall GI" It may have saved your life, but why continue with it, if it begins to do you harm? I'll go into this a bit more later, but
what I propose is:
Let's get into the why...
Shocking the system is what created results initially, but what if you're now used to crossfit/met con as a singular training modality? Pretty soon, you’re going to be bored of it. Shocking the system with crossfit every day will make you numb to the effects and is hell on your endocrine system.
Let's get one thing abundantly clear, Crossfit is not a training system. Crossfit is a sport. Any high intensity sport should have a season. The demands on a serious crossfitter's body are similar to that of a Rugby player. Just like training for Rugby, training for Crossfit should be periodised. And if you're a middle aged sedentary person, exercise as much caution starting Crossfit as you would starting Rugby.
Periodisation is in short, the balance of intensity and duration, making sure recovery is included (rest weeks, slow weeks). There is a lot more to periodisation than this, but if you think of cycling your training between 4 weeks of strength, 4 weeks of power, 4 weeks of endurance, then within each 4 week cycle, you balance intensity with recovery, you'd be pretty close to the mark.
The temptation with Crossfit is to go all out every single time or you're just not doing enough. Many Crossfit coaches tell me that they desperately want to cycle, and even go through the process of creating macro and micro cycles for their box, but the pressure from their clients means that they get pushed back to met-con and oly lifting.
When you're used to the thrill of going all out, a rest day seems like the coach is being lazy. Too often, the uneducated "community" demands through their purse strings things a coach just doesn't want to do. This is the problem with the "community," nobody wants to be left behind.
But, your body doesn't give a shit about how great the community is, how cheap the fees are or your place on the leaderboard. Once your body starts to become chronically tired, and workouts become really poor, and injuries start to occur, it means your body is telling you to slow down. You can’t red line your body all year round.
For the girls:
Olympic lifting will make your shoulders, traps, forearms, thighs, upper back and bum big and powerful. Have a look at the top crossfit and Olympic lifting female athletes on google and you’ll see what constant oly lifting will do for your physique. It’s also a good idea to look at some photos of yourself when you started (or 3-6 months in when the results were great) and compare your physique. Where has the growth occured? If the growth continues, will I like it?
Below is a photo of the top crossfit female athletes at the international crossfit games. Note the quad, glute and trap development the introduction of excessive Oly lifting has created.
If you have injuries:
Explosive high rep exercise is not conducive to repair. I really think you should, for 6 months, do a strength training program to allow the body and the time to recover. I’d go as far as to say that if you do happen to do any cardio, it is for the joy of it, not forced. This may sound counterintuitive, but if you are doing a strength (controlled weight training) program, you will be keeping your cardiovascular efficiency quite high. Doing a split program with plenty of rest will ensure time for tendons and ligaments to strengthen, muscles to repair and develop, mind-muscle connection to improve, range of motion to improve, midline stability to improve, and a balanced power curve.
The same goes for Paleo
It worked well initially, I’m sure, but increasing fats too much, while reducing carbs is not conducive to long term athlete development. I’m not saying Paleo is bad, what I’m saying is that it’s a concept, and a concept can be manipulated. I worry about people having too much fat in their diets, which is the exact same thing paleo is trying to mitigate – too much of something in the diet (in their case, sugar). Now, paleo people are eating way too much fat.
When you overconsume a certain macronutrient chronically over time, the one that is lacking will become more and more agitated and your body will find a way to get it. In this case, carbs. You're either going to get your carbs from junk, or you're going to get them from veggies.
If you're a Paleo Crossfitter, there will come a time that you just need to change to a strength training program and a balanced, whole foods diet that is mathematical, not conceptual. You can still stay within the realms of Paleo, but certainly not allowing the free-for-all on fat consumption.
Measure your calories, measure your macros. Make sure that one isn't remarkably higher than any other. Remember that there are 9 calories in a gram of fat, but only 4 in a gram of carbs or protein.
Next season, when your body is repaired and stronger, go back to Crossfit if it is what you think you will enjoy. Remember, you only live once, don't play a particular sport because you have to, do it because you want to. Find something you love to do and change it when you get bored of it. The same goes for exercise.
PS, before you start defending Crossfit or Paleo, just remember that you are not Crossfit or Paleo, you are you, and these are tools you've used.
Also, before you start slamming Crossfit, remember that the coaches actually want to help, they want you to be great athletes and achieve your dreams. Why on earth would someone own a business with such low income. Crossfit coaches are great people and some of the most knowledgeable fitness coaches around and I'm sure if you asked them, they would fully support you and in fact encourage you to join a gym as well. Being stronger and more injury resistant will make your lifetime value as a client far better.
RELATED: Customised Meal Plans
So, what do you think?
You should be feeling a little scared or a little silly at the thought of your dream. This is great, because it means that you are infinitely more likely to actually achieve it! Let us explain.
On a clear New Zealand winter day, a shy young boy named Ed called down quietly to his parents (Percy and Gertrude) from the elm tree that he was climbing in the back yard of his Tuakau home. He had gone up there to avoid conversation with the other boys who had come to his birthday party, and had been lost in his daydreams when he called out:
“Mum, Dad... One day I’m gonna stand on top of the world.” On 29th May 1953 at the age of 33, Edmund Hillary and Tenzing Norgay became the first climbers to reach the summit of Mt Everest – the top of the world.
What a silly dream you think, but most of our best dreams were created as children, before society, looking good and consequence silenced them. But you have hopefully brought that to the surface – and that has taken some courage...
Now that you have dreamed your dream, it’s time to make it real. This time, your task is to tell at least 5, but preferably 10 people what you are going to achieve. Don’t worry about whether you think it is possible or not – you will deal with that in Degree Shift 4. The important thing is to tell as many people as you can about what you are going to achieve, and to tell them with conviction – so that they believe you.
To add a little more competition, you have three levels of conviction to your goal, the results of which will affect what happens in Degree Shift 4.
This article comes from the bestselling book Never Diet Again.
We all know that water is good for us, but often the reasons are a little fuzzy. And even if we know why we should drink water, it’s not a habit that many people form. But there are some very powerful reasons to drink lots of water every day, and forming the habit isn’t hard, with a little focus.
Water is one of the most powerful weight loss tools, because it can replace high-calorie drinks like soft drinks, often when we think we’re hungry, we’re actually just thirsty. Water has no fat, no calories, no carbohydrates, and no sugar.
Drinking a good amount of water could lower your risks of a heart attack. A six-year study published in the Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses.
Drinking a healthy amount of water has been found to reduce the risk of colon cancer by 45% and bladder cancer by 50% and potentially reduce the risk of breast cancer.
Being dehydrated can sap your energy and make you feel tired – even mild dehydration of as little as 1 or 2 percent of your body weight. If you’re thirsty, you’re already dehydrated – and this can lead to fatigue, muscle weakness, dizziness and even fainting.
Another symptom of dehydration is headaches. In fact, most headaches can simply be a matter of not drinking enough water.
Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won’t happen overnight, but just a week of drinking a healthy amount of water can have noticeable effects on your skin.
Water is used by the body to help flush out toxins and waste products.
Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid problems, and water along with fibre can cure constipation (often a result of dehydration).
Being dehydrated can severely hamper your athletic activities, slowing you down and making it harder to perform at your peak. Exercise requires additional water, so be sure to hydrate before, during and after exercise.
How to form the water habit.
- How much water?
It is not good to just drink when your thirsty - you're already dehydrated by then. Form a routine by drinking a glass when you wake up, a glass before each meal, a glass between meals, and be sure to drink before, during and after exercise. Try to keep yourself from feeling thirsty, and ensure that you have long clear wee. (This means drink a minimum of 2 litres per day).
- Carry a bottle.
A lot of people find it useful to keep a bottle of water at their desk, and drink from it throughout the day. When it's empty, fill it up again, and keep drinking.
- Set a reminder.
Set your watch to beep at the top of each hour, or set a periodic computer reminder, so that you don't forget to drink water.
- Substitute water.
If you would normally get a soft drink, or an alcoholic beverage, get a glass of water instead. Try sparkling water instead of alcohol at social functions.
Instead of spending a fortune on bottled water, invest in a filter for your home. It'll make tap water taste like bottled, at a fraction of the price.
Exercise can help make you want to drink water more. It's not necessary to drink sports drinks like Gatorade or Powerade when you exercise, unless you are doing it for more than an hour. Just drink water. If you're going to exercise, be sure to drink water a couple of hours ahead of time, so that it will get through your system in time, and again, drink during and after exercise as well.
- Track it.
It often helps, when forming a new habit, to keep track of it - it increases awareness and helps you ensure that you're staying on track.
This article comes from the bestselling book Never Diet Again.
Do you ever get halfway through a meal and feel like you are full, but you continue to eat just so that you can clear your plate? Somewhere in the back of your head you have your grandmother’s voice saying things like: If you don’t finish what’s on your plate, you can’t go out and play” or “Think about all the starving children in Africa.” Granny has a good point – why waste food? So instead of letting it go to waste, we let it go to waist... or hips, or butt, or thighs – maybe that flabby bit under the arms. After all, if the starving kids in Africa can’t eat much, how better to empathise with them than to get fat by eating way past when we are full!
Having portion sized meals on a dinner plate makes them look small and unappealing. However, if you take the same portion and put it on a sideplate, it instantly looks bigger and more satisfying. Eating off a small plate will allow you to control your portion size and not overeat. Overeating causes tiredness and bloating, as you overwhelm the body into lethargy. We are trying to get to a point where you are only eating what you need, and you are able to know exactly what your body actually needs. This week, your task is simple. Eat all your meals off a sideplate, or out of a small bowl. That way, you won’t be forced to eat more than you have to. Start by packing all your dinner plates away. Granny maths says you’ll be saving hundreds of African kids, and Grandpa will be happy that you are saving hundreds of dollars a month in food bills.
So to recap, you should be having a glass of water before every meal, and your meals should be served on a sideplate. Every morning, you should be having a multivitamin with a glass of water, and during the day, you will drink enough water to have long clear wee and to never feel thirsty. Simple really!
This article comes from the bestselling book Never Diet Again.
I did a podcast on the Tradie Business Show and promised I'd send a workout program to the host for tradies. Julius and I decided we'd go one better and give a bit more.
This guide isn't just relevant to tradies, but to men in general. I'm sure you'll get some serious value from it.
Julius now (top) and about 4 months ago (above).
Most other workers have non-physical jobs. They have to do things outside of work hours to increase their average daily energy needs, like running or walking the dog or some other form of aerobic, long, boring exercise. You get paid to move around all day. Therefore, you don’t need to do any ‘cardio’.
There is no point starting a workout or diet plan for a short term fix. Plan to create lifetime habits. There are 24 hours in a day. If you work for 8 and sleep for 8, that means you have 8 left. Fit some exercise in there and plan to do your exercise at the same time every day.
Most tradies I know like to get a jump on the day and start work early, so a workout after work, or after the kids go to bed (what my husband and I do) are viable options. I like to do it after the kids are asleep because they are then not a convenient distraction. It was weird to start, but now it’s a habit I feel compelled to do every night.
Don’t eat for hunger, eat for good health. We use an app called Myfitnesspal to track all the food we eat for the day. Better yet, we use it to plan our food for the next few days. It may sound weird if you’re a foodaholic, but we eat the exact same 4 meals every single day for about 4-8 weeks. Once the habit is built, it’s hard to break. A life spent chasing variety opens the door to gluttony. Pack your food into a 6-pack bag that you can buy online or from any supplement store.
Our food for the day is this:
Egg white pies
Pour a 500ml box of egg whites into a 12 hole muffin tray. Put a slice of tomato into each one, and as many herbs as you like. Bake for 24 minutes at the highest setting. I have 4, Julius has 8.
Large Aldi can of tuna in springwater, mixed with a large can of diced tomatoes (also from Aldi) cheap and organic. Julius eats this, I eat a banana.
Barramundi fillet fried in coconut oil (me: 200g, Julius 400g)
Asparagus fried in the same coconut oil until it is crispy (a bunch each)
200g(me) & 600g (Julius) of lean meat steamed/grilled with veggies or a salad. We eat dinner with the kids at 5 and then don’t eat anything, even after our workout.
Twice a week, we carb re-feed. Which we call a ‘metabolism accelerator’. Foods we Carb re-feed on…….
Sometimes re-feed turns into an all in madhouse feast. If this happens, just make sure you only eat carbs – don’t add fats into a cheat meal. Also, make sure the madness doesn’t extend for longer than 2 hours. To this end, we start carb load at 3pm, finish at 5 and make sure that we do our biggest workout after the kids are asleep – that way the carbs go to the right place – muscle, instead of fat.
You know that feeling when you run up a flight of stairs as fast as you can? Keep pushing for another flight and you get to a place we like to call “outside the comfort zone”. It’s when you feel like you have to lay down on your back to avoid dying. Every time you get outside your comfort zone, your body reacts by making your heart and lungs stronger. Get outside the comfort zone as many times as you can in about 15 minutes, and do it at least twice a week to turn your body into a fat burning furnace. Seriously, that’s all you actually need.
Some of our favourite metabolic sessions are:
Running light posts.
Sprint from one lightpost to another, then jog the next. Repeat for about 10-20 minutes. When you start out, you may need to walk instead of jog. As you get fitter, you can sprint two lightposts, and jog one.
Our street is about 100m long. Starting at one end, we run as fast as we can to the other end. Julius gives me a head start and then tries to catch me. If he catches me, he gets to slap me on the butt as he overtakes. Its like a romantic date….hahahaha!
50 burpees as fast as you can. It takes anywhere between 2 minutes and 8 minutes. Either way, it’s a very quick way to get outside of your comfort zone. We do ours in the lounge or in the back yard with the kids playing around us.
Full body explosive movements.
Any combination of full body movements will push you outside your comfort zone. Think things like squats, pushups, pullups, jumps, skipping, running, swimming. If you’re struggling for ideas, we’ve got a program called 8 week athlete that has 1 or 2 of these type of exercises per day for people who have little to no equipment.
Julius working out in the garage late at night.
So I can perve on you when I run past your job site. But more importantly, bigger muscles require more fuel on a day to day basis. If you increase your muscle mass, you will be able to eat more without gaining weight. My husband (Julius) can eat 5,000 calories and still lose weight because he has built a lot of muscle, and because he gets outside the comfort zone twice a week.
Julius’ current workout program.
Sunday (also carb day)
lunge around the block (about 900 lunges with our block)
If you are still standing (which will happen after about 3 weeks of trying), do the following:
Squats – 3x8 wide legs
Squats – 3x8 close legs
Leg press – 3x12 wide legs
Leg press – 3x12 close legs
Leg extensions – 150 (break it up however you want)
Leg curls – 100 (break it up however you want)
Chest Width & calves
Bench Press: 5 sets of 12 (pyramid up)
Incline bench: 3 sets of 12
Dips: 3 sets to failure
Calf raises 5x15 straight leg
Calf raises 5x15 bent leg
Abs and Back
5 sets of crunches with a plate behind your head to failure. Do not lift up into a situp or it becomes a hip flexor exercise.
3 sets side crunches each side
Deadlift: 4 sets: 10,6,4,2 reps (pyramid up in weight)
Chin ups: 50 reps (break it up as much as you want)
Bent over dumbbell row: 3 sets fail on each side (around 8-12 reps)
Shoulders & arms
Clean and press: 5x12 sets (use traps, not legs to lift)
Front delt raises 4x12
Side delt raises 4x12
Rear delt raises (very light) 3x8
Superset close pushups (make a diamond on the floor with your hands) with barbell bicep curls (against a wall)
5 sets of 8-12
superset: tricep rope extensions and dumbbell bicep curls: 5x12
Chest thickness and back thickness
One giant superset that goes like this:
Incline dumbbell press: 40 reps (10kg)
Bent right over row: 40 reps (10kg)
Incline dumbbell press: 30 reps (15kg)
Bent right over row: 30 reps (15kg)
20 reps (25kg), 10 reps (35kg), 5 reps (40kg), 5 reps (40kg).
Have a bit of a break and then reverse the pyramid with flat dumbbell press and bent over rows (on the bench) challenge is to use the same weights on the way down.
Friday: comfort zone training in the morning (no weights)
Saturday: complete rest
take regular photos - you'll get to a point where you have achieved, then look at a photo and see how much further you can go.
You can’t build one house and retire, believing you’re a builder. You have to keep building houses every single week for the rest of your life. Fitness is the same. You have to keep doing fitness things every single week for the rest of your life to be fit. Not just a 12 week challenge or a 2 week diet. If you are doing those, make them part of your long-term plan – please think about what you are going to do next.
If you have kids, remember that they learn their habits from you. If you’re smashing pies and drinking a six pack every night, they will do the same when they grow up. Except that they will do it with pride because they are “being like dad was.”
If you take control of your health and fitness, they will try to be like you when they’re older. Once again they will do it with a sense of pride, because they will do it with the memory of you firmly in their minds.
Sharny Kieser along with husband Julius have authored 13 books on fitness including the worldwide bestsellers FITlosophy 1&2, Healthy Junk, Fit, Healthy Happy Kids and Fit, Healthy, Happy Mum. They have 5 children and live on the Sunshine Coast in Australia.
I am very lucky that I love what I do and get to do it everyday.
And it's thanks to people like you that allow Julius and I to write and help make a big difference in this world.
Which brings me to a beautiful and shining light...Shelley. Such an amazing mum and someone that I am so grateful to have met and gone on this journey with.
Now heres the gob smacking amazing part. Hope you're sitting down ;)
Shelley is 45 years old!!!!! Omg right?!
She looks and feels like she is in she early thirties!!
But it wasn't always that way.
While Shelley didn't have a LOT of weight to lose, she still came to me in a place I wish for no mum to be in. It broke my heart to hear these words come out of her mouth the day she told us (Julius and I) that she thought she was ugly!
She didn't like to look at herself anymore because all she would see staring back at her was an old woman, in old woman's clothes that was ugly and gross to look at! It brings tears to my eyes to repeat those words to you. (She told me I could tell you).
Shelley shopped at what she called 'old woman shops' and resigned herself to 'practical' (Shelley's words), old woman's clothes for the rest of her life. She also said she thought her days in a bikini were gone.
That's when I piped in and said "NOT LIKELY!! You have plenty of hot bikini days in you yet! And f@$k 'practical' you will wear clothes that you feel fit, healthy, happy and of course incredibly beautiful and sexy in! You will be able to wear confidently whatever you want to wear!"
The great thing about Shell is for the 8 weeks of my Fit, Healthy, Happy Mum Program she did exactly what was set out. Went through the different stages of her detox and transformation and just trusted that she would love the 'new improved Shelley' at the end. She trusted the process so much.
And that is exactly what happened. She is back in a bikini at 45 and about to go on a holiday to Bali with her sexy fireman husband....lol. True story! Her husband is a fireman. I Know the picture you've got in your head right now....Hahahaha!!
Love and big hugs as always
If you want more workouts like this, then head on over to the fit, healthy, happy mum online program - in 8 weeks you could be featured on our site, or you could just be the same as you are right now. It starts with a decision...X