Displaying items by tag: diet
I filed this one under diet and hydration, but if two categories were allowed, I'd choose exercise too.
Yes, this morning when I woke up - and indeed until half an hour or so later, my calves were buckling in a strange sort of manner - as if "they had no strength left".
This happens to me sometimes, especially after I wake up in the night with intense cramps (which did not happen last night) ..
I've written about that before here - https://0excusesfitness.com/2018/04/16/i-could-barely-walk-last-night - and here - Thigh cramps in the middle of the night (rahulmookerjee.com) ...
That didnt quite happen last night, it's my calves that cramp sometimes these days, and the reason for what happened today?
Well, it was manifold, part of the reason was I was a bit dehydrated.
The 4 or so liters of water I drank down "while sleeping" last night didnt do the trick, another 2liters in the morning (which I do every morning) seems to have helped, but it was a diet (for me, yesterday) which I don't generally do - a lot of bread for one (I rarely, if ever eat bread of any nature, even brown bread and such) - and a few other things I rarely eat which seem to have dehydrated me.
But more than that, it's the intense squatting I've been doing, I believe, ever since Jan 10 or so this year, with NO let up.
Not when I'm tired, not when I'm drunk or afterwards, not if I'm not feeling well (I've done them with fever too, leading to a lot of ridicule from friends when I said "my workouts banished the virus from my system") - and so forth.
Every single day.
True, I didnt hit 500 ALL days.
True, I didnt do 600 in a row ALL days - or 750.
True, EVERY squatting session to me feels different. Bodyweight exercises, you never master them, my friend - period - and the masters will be the first to tell you that there is always something new you keep learning.
Or, back when I climbed hills after a break - I'd wake up in the night with intense calf cramps.
But this morning was different.
Normally, I'd just walk it off.
This morning, I could barely walk when I woke up - and this persisted for a good half an hour or so, leading to the "I'm tired, I DEFINITELY need a break today" feeling (a lot of you will know what I mean here!).
It would have been easy to sink down into a chair and do nothing at all.
Hell, I've got plenty of books on the back burner for one ... (for both businesses).
Plenty of work to take care of ...
But what did I do?
Well, I slapped my legs for one - and did a special workout for the calves and shin straight out of Isometric and Flexibility Training, which took like less than a minute.
Thats the great thing about isometrics.
You use them to build strength, to recover between sets, to recover post workouts, to stretch, to strengthen, to do just about anything!! (fitness wise).
They're so VERSATILE.
You can do them for a few seconds. Or a minute. Or, more than an hour if you so choose, and all of these benefit you - differently. But benefit they do!
Then, I did the unthinkable.
I got down, and hammered out 25 squats which felt far tougher than they should.
Sitting here NOW?
My legs, calves, all of it feel on TOP of the world.
I'm sure I'll have another great workout today!
Moral of the story is this, your body is capable of far more than you think it is (consciously).
Moral also is, when you're feeling like it's time to take a day off - chances are excellent and second to none you need to do SOMETHING.
Mark my words, if you REALLY need a day off, you'll know it.
In most cases, doing a bit of something will lead to feeling much better, and you do a lot more ...
And, get another workout in in the books!
So thats the lesson for this one.
PS - Lots of you have expressed interest in the 0 Excuses Fitness System; easily the best and most comprehensive of bodyweight fitness programs out there. As people have said "the best book ever, there is nothing that comes even close". And the videos too.
HERE is where you can grab it NOW.
And, Google loves THIS review from Murli in India the best -
This is an amazing book on fitness that has the right combination of intensity and intelligence. These aren’t soul crushing workouts or weight training, but they certainly aren’t a walk in the park either. The word that could best describe these workouts is SMART. It helps you play with your bodyweight and get yourself super fit.
Amen, my friend. Amen.
I wrote - have been writing - on the other site about how that impromptu FAST I Went on sparked changes in me I've never seen before in all my life.
I'm not unfit, I'm not FAT, I'm not someone that has never done a pull-up, I'm not a Bozo, none of that.
And I ended my 48 hour "on the fly of the moment" like everything else is for me, fast last night - and this morning I wrote to you about it.
I've had no deleterious side effects, and I've been waxing INSANE and lyrical bout the manifold POSITIVE side effects I've been having.
One of which was of course starting work on Advanced Isometric and Flexibility Training, which is a quantum step up from the last (spellbinding and truly RESULTS producing) book.
If quantum leaps in your flexibility, and QUICK, I'm talking within minutes or less is of interest to you, along with the associated strength and conditioning benefits, then this is for YOU.
Not to mention if you want to feel PROFOUND all day.
Massive upper body strength & Power
This book is "short and sweet" and so will this review be.
If you're looking to develop massive upper body strength and power you need this book.
Yet another masterpiece from The Bodyweight Guru, buy the book you won't regret it.
So they said, hehe.
What I want to write to you about now is this - the quantum leaps in fitness, and ACHIEVEMENT - and creativity - you get AFTER you break the fast.
All I ate was something simple.
A variety of "food items" to put something in basically, but thats it.
No huge feasts, nothing.
What did I eat - well, soup, kidney beans, honey - all basically more hydration than anything else, and a few toasted breads.
But thats it.
12 or so hours later, well, I'd say ...14 or so hours later, I'm focusing on my goal(s) even more.
LASER Sharp focus.
Its different, I cannot begin to tell you how!
Not to mention, my MUSCLES feel different.
I wrote to you yesterday about how I can truly FEEL the rep in each rep while doing the workout.
Today, while doing pull-ups, I truly understand, and remember, this is the pull-up STUD telling you - what it means to "pull from the very core of the triceps".
Not to mention, the ideas for writing keep FLOWING IN in a manner they never ever have.
My friend, there are two things to end this one.
One, many of you have not got the books above, I cannot understand why ?
Get them NOW, and experience them results for yourself.
And second, while fasting is by no means required to achive super fitness, to be a stud or studette or simply have a flat tummy, I highly, highly recommend it all that might be interested.
Trust me, the benefits will BLOW you away.
I read this a while back, and to be honest it ain't surprising.
Not because of Trumps "secret ingredient" that he apparently had delivered to the hospital while hospitalized with COVID19.
But because of his well documented love for it anyway - remember the "button" on the Oval Office desk in the White House? Hehe - and because people are looking for ANYTHING to make a fuss about these days.
I m ean geez, Diet Coke and Mickey D's or fast food in general ain't the healthiest, but sometimes, you gotta let a man do what he wants to do!
I mean, kids do it all the time, it's even worse for them and the world in general pampers them - when it should be the opposite in this regard, so why make such a fuss about Trump having Mickey D's delivered the hospital or what not when in bed with COVID?
I know when I have a cold - the LAST thing I want to do is eat healthy (although I do, but I dont want to).
I suspect most people are the same - and its the sam when drinking beer as well.
Although I dont give in - though I Could - given my Eat More - Weigh Less techniques ... I dont blame Trump for his love of Diet Coke and such.
Hey, his choice!
But really - fast food being the cleanest?
So claimed Trump apparently, I dont think Trump's that batty though, I beleive thats another hachet job they're trying to do on him.
Now, his "fear of being poisoned" - that I can sort of understand, with his haters being legion ...
Personally, all too much ado over nothing, my first thought upon reading it - SO WHAT!
But anyway .... takeaways from this for you (pun not intended, and intended) -
One, fast food restaurants in general unless they're Mom and Pop joints ain't exactly the cleanest out there.
They sure ain't the healthiest - they're the polar opposite.
Not only do they pack on the LARD - they also make you CONSTIPATED, and when you go - you'll be blowing out fumes worse than a skunk on speed x 100.
True that, that last bit.
I know, nasty.
Like gas bombs, almost ...
And there's a host of other horrible things they do to your body - and the meat usually is mixed with tons of soy.
True example of "make it taste yummy" - while making it as cheap and unhealthy and unhygenic to produce.
Sorry, Micky D's - KFC is EVEN WORSE in my opinion!
I'd rather a REAL burger, like the ones I had down south near the beach in Biloxi , or on the way there I believe.
"Granny's cooking" basically that was, little old lady cooking them burgers - damn, that was REAL beef, real meat, fries were real too!
THAT is real food, or fast food (the real stuff).
And Diet Coke, dont even get me started - it's even worse than the regular stuff, if just because of the marketing.
It can corrode car engines if you pour it on them, so just imagine what it does to your insides.
(true fact, look it up if you do not believe me).
I revamped my products page today, and put Eat More Weigh LEss at the very top.
And that book contains so many MINDBLOWING, PATHBREAKING secrets to truly gorging more on the most unhealthy crap ever and losing oodles of weight per workout WITH PROOF - that you really need to pick it up now.
Dallying around ain't gonna work on this one, friend. Simple as that. Therefore, it's now UP TOP. (on the page).
And while it doesn't have diet secrets or tips?
It doesnt NEED to.
But if you truly want to get in super shape, combine it with what I say in the Simple and Effective Diet, my friend.
(which is gratis with a digital download of the 0 Excuses Fitness System).
Watch the weight literally FLY OFF!!!
And go NOW.
PS - No delays on ths one, please. Go - NOW!
PS #2 - Also, if you're looking for real and healthy recipes - HEALTHY NEVER TASTED SO GOOD!! - go HERE - Dish Delicious.
Trust me on ths one!
You know it, friend. My advice - fitness - diet - life - anything, has been anything but "whats expected".
Contrarian to the extreme from "yours truly barbarian". PATHBREAKING as well because of the results I'm getting, and my followers are (or I should say, the 0 Excuses Faithful, an ever growing bunch of real DOERS! Thank you! are... ) - and of course, because no-one else is, certainly not the typical Tom Tom's and Bozos (especially not the fat ass wackos Tom Tomming China while swilling cheap Chinese beer, ugh) - and no-one talks about including the so called experts.
With that said, lets start.
but first, remember - the contents of "this here" email ain't for the Bozos and Typical Tom Tommer's.
I mean, just look at Bozo Schofield for one stuffing his gullet at all hours, and claiming then (sending 300 messages about it, no kidding!) that he can't lose weight.
Despite so called waking up at 4 AM in the morning (he's right there) and walking (to the commode and back to bed) ...
Anyway, you've gotta see it, pal.
The way the Bozo gorges on food like a starving man been denied dinner for way too long (though he looks anything but svelte in that regard) ... of course, when someone else pays. His only money is what he steals obviousy and all goes to liqor and drugs.
What a true piece of work, ugh.
But anyway, in the Simple and Effective Diet, I say some things that would please the puritans if they get that far, because right at the outset, there's some mindblowing tips and advice on how I got into the best shape of my life.
And the puritans have kittens and toss the book and probably their lunch too after reading it, and dont get any further.
But if they did..
They'd see this -
"Breakfast is the most important meal of the day"
"Breakfast like a King, Lunch like a Prince, Dinner like a Pauper"
All well and good, youll say, probably is for the average Joe or Jane.
But I'm hardly your average ass. Hehe.
And neither SHOULD you be!
Yours truly didnt just ignore this idiotic advice.
I turned it around on its very head, wallopped it like the Bozos's booty at the recieving end of my FOOT (nothing else, thank you) - my foot - and went on to get into the best damned shape of my life.
One of the secrets is, this thing about "not eating heavy at night".
I ONLY eat heavy at night - if I do.
Because I'm about to sleep then and dont need ENERGY.
Every other time I eat heavy, I feel sluggish and lethargic, and the vibe just ain't there.
I feel like a phat phock and can't get any work done!
In fact, MOST of my high octane, high energy moments?
Basically runinng on empty - including and especially when I workout.
The exact opposite of what most think, believe, preach and advocate...
And yet, my T levels are through the roof.
As a certain Tracy yesterday told me some what desparingly, but she giggled a lot too (this is the "India man very hot" Tracy)
You have too much energy, thats the thing!
That I do, friend.
That I do.
And if you'd like to know my secrets, do two things.
One, get on the 0 Excuses Fitness System. Without it, nothing doing.
And two, get the Simple and Effective Diet.
The second is FREE with the first!
But you could also get it seperately as a paperback if you so choose.
Anyway, I'm out. Back soon!
Mike Tyson, Iron Mike Tyson, the phenom, the champ that "shot to fame and then crashed equally quickly", got back up - and then did it again, crashed, and is now doing it all over again - has seen it all!
And after his retirement a while back, he even went completely vegan to lose weight due to some unhealthy habits after retirement.
“I don’t eat anything that has a mother and father. If you were created through a mother and father, through any kind of intercourse, I won’t eat you. So that means I only eat vegetables and stuff.”
Apparently Tyson was knocking back the steaks and drinks galore for one after retirement which led to weight gain and such ...
And while he said the vegan diet helped him - guess what.
This last year he fought Roy Jones Junior - and fought pretty damned well too!
Looks absolutely RIPPED too.
And guess what - he gave up the vegan diet - in favor of something I've been saying a long, long time - MEAT!
I've often said that MEAT is NOT the reason for weight gain.
Excess of ANYTHING in vs "out" is basically, and if you go all vegan, it might work for a while, but nothing really supplants meat!
Unless you pack yourself full of vegetable protein like lentils etc ...
But even so, meat isn't the secret I'm referring to.
If you look at what Tyson ate in preparation for his comeback? Why he stopped the vegan thingy?
“I stopped because of the training and because of what I wanted my body to look like and the strength that I wanted to possess. I only eat elk and bison — wild stuff — and I’m starting to feel fit. I realised the stuff that’s good for other people — like kale, vegetables and blueberries — for me is really poisonous. I want to give you some of my elk. I’ve got three commercial freezers full. You can have as much as you want.”
Is Mike Tyson vegan? Exploring the diet of the boxing superstar (sportskeeda.com) (but you can find it everywhere online)
Yes, that quote can be found everywhere online. But two things that cannot - one, the type of meat Iron Mike ate.
Move over chicken breasts and salami and what not.
Chicken is by far NOT the healthiest meat you can eat - especially not commercially crammed chicken which eat their own poo for one (they have no choice!) . . . even if it's grille dor what not.
And if we're talking KFC - disaster. Ugh!
Every time I've eaten KFC, my stomach has complained - big time!
Same thing for McDonalds, which is NOT "real" beef for the most part.
Burger King and Wendy's aren't too bad.
But I avoid fast food like the plague for the most part, but I DO eat a lot of beef.
But whats an even healthier option than beef ?
Is its wild version, my friend. Bison for one, which are "overgrown cows" as my daughter says.
"Yes, they are!" , I laughed when she said that. "But they're LEAN too from roaming around all day in the wild as opposed to fat cows like Schofield (nah, I didnt mention him, hehe) so they're a FAR healthier option!)"
Same thing for elk - and moose.
Or, wild poultry - free range.
EVERY time I've eaten these meats, and I love bison in particular - I've felt like a BILLION bucks - without any special preparation except throw it on a grill.
And that, my friend is the Tyson diet secret.
Now, the fitness secret?
Well, it's out there in the open on the Pushup Central page!
Tyson did many things, but jumping rope and pushups, much like with ALL boxers were a mainstay of his routine, and he did the SIMPLE stuff.
Think 50 sets of 50 pushups - elbows in - for your upper body.
But think doing that DAILY every evening.
2500 pushups a day for one, and sprints, and rope jumping!
The only weight lifting iron Mike did as far as I know was shrugs, but even that wasn't a mainstay of his routine. Pushups were though!
So those are the two Tyson secrets - simple - but brutally -and devastatingly effective.
Get the course on pushups now my friend - truly a course that the Bodyweight Guru yours truly has put together for you that you cannot find anywhere else. And remember, if Sissy Schofield troll it as "Rahul Tyson" and other inanity, then there must be something very good indeed to the course, hehe.
I'll see you soon!
PS - I dont know what exact training Tyson did for his comeback, but I'll tell you this much - the man was RIPPED - didnt show his age - much like Herschel Walker doesnt look his! - and I BET you ANYTHING pushups were still the mainstay!
Well, she said “you’ll become a macaroni”.
(should have also said "soft and flabby in the middle, with nothing uip there in the noodle, hehe, much like a certain Bozo Schofield is. I can't get past that, hehe. Just hilarious his vauge and wierd and insane rants!)
To many giggles ...
And it wasn’t Ann Lee either!
Yours truly doesnt like macaroni. Even during my FAT days, I never ever had junk food (other than beer, which admittedly is junk health wise unless it’s Guiness, but hey, we all have to have our “releases”...pun NOT intended again!)
Now, she was telling my daughter that as of late.
My daughter loves junk food. Of course.
No problem there. All kids do, and they have way more leeway than us adults do, but the plague from China means kids everywhere are stuck at home.
And thats not good, bro.
I keep hearing about my daugher’s junk food habits, and how it needs to be controlled.
But try telling my mom that.
The “benovolent” grand ma taking to an extreme from what I gather.
But this ain’t about Granny either, bro.
This is about JUNK food.
The truism “garbage garbage out” is TRUE.
It holds VERY true indeed.
If you eat junk all day long, you won’t function at your best either mentally or physically.
In the Simple and Effective Diet, I give you diet tips, sure.
Which most will ignore, along with a liquid diet tip I give you ...
... but at th OUTSET of the book, I give you one of the most “mind blowing” (for most people) tips ever that will have the experts screaming bloody murder. The so called experts at least, but thos ein the know will KNOW what I BE Talking about.
It’s also the secret to my weight loss (well, a lot of it).
It’s also included FREE with a purchase of the 0 Excuses Fitness System, or you could fork out a pittance and learn what it is “on it’s lonesome” (but really, I’d rather you get the System and get it free, but you choose!).
Am I saying you can’t get in shape that way?
You CAN eat junk and still lose oodles of weight – and QUICK.
Hence another PATHBREAKING course on it – Eat more Weigh LESS.
And if you see the proof within, you’ll be convinced (in case you aren’t already, and you should be, if you know what I BE Talking about!).
Junk in, junk out.
Why not adopt all the above ALONG with a clean diet as far as possible?
Do so – writ back – and let me know!
(Be prepared to be astounded too, hehe).
PS – And no, I ain’t telling you to turn into a saint either. We all have our indulgences, and I have more than many. Moderation though, bro is KEY!
(another key that should be obvious, but isnt apparently!).
Or a pig, or a hog, or whatever animal you prefer. Hehe.
It can be hard to do at times, especially during holiday times and especially given that much of the World is currently under China plague lockdowns – and that during Thanksgiving, Christmas etc when you should be moving out MORE than less (due to the amount of food most people stuff down their throats at this time of the year).
And again, can be hard to do sometimes (not overeating).
Hey, I know it.
I've been guilty of this on several occasions and still AM.
And this ain't even about when I'm obese.
Or was ...
This is about the past two days when yours truly has admittedly been gorging on certain”ethnic” delicacies yours truly picked up ... that yours truly should NOT have been doing.
Big time. No. Tons of sugar for one, and tons of other stuf fI normally don't even touch.
Including “milk tea”, that new rage everywhere in Asia. UGH!
And I had it!
But really, it's simple to stop doing this – if you know HOW.
And this ties into the SECRET – the secret right in front of you and out in the open that I mention in the Simple and Effective Diet for one – a secret common to MOST high achievers, and a secret that the medical fraternity in general is vehemently against. Something we've been brought up NOT to do.
And yet, if you DO it, watch out. The results are nigh mind boggling.
And again, while the book is free if you buy the 0 Excuses Fitness System off the website, it can be bought solo as well if you prefer.
Herschel Walker, for one talks about and LIVES this secret daily, and so do other BEASTS.
Other “unstoppable forces of Nature!”
And back to knowing when to stop gorging. IT's got to do with how you FEEL my friend.
Something you already knew?
Not really brah.
Its about something you DID NOT think of (though perhaps you knew deep down inside).
That being not the physical “how you feel”, but how you feel MENTALLY.
Those that live in the flow, or us successful writers, and really, anyone that gets it knows what I mean.
If you feel RUN DOWN And lazy while eating, or after eating, you've overdone it, and you've eaten the wrong stuff.
If you feel full of VIM VIGOR and GUSTO like I do while writing, for instance, but the exact opposite after eating?
Well, you got it! Either overeating or the wrong stuff and usually BOTH.
Folks say they can “feel” a certain something (reference the last “you're always so positive” comment from Madam Tracy) coming off my writing.
And if THIS cannot be felt by you when you do something (and it was there before, but not after eating ) ... well ...
Sounds esoteric, I know, but this sort of barometer works far better than trying to judge “how many plates” and CERTAINLY WAY BETTER than the most idiotic calorie counting and “diet fads” out there.
If you're Mr Fast like I am, then your stomach likely doesnt have the 15 minutes or so it needs to signal “I'm full” to your brain before you over-eat.
But if you notice how you feel mentally ... well!
Last, but not least, back to ME. For once. Hehe.
(Bozo Scofield will probably have a corollary, but hey, hehe).
I plan on rectifying my mistakes starting NOW. I just ate, and I looked the offending items in the eye, and pushed them away.
I may have some later on, but only a tiny bit.
And probably not even that, but that will be THAT in that regard.
I've done my overeating.
And as I recommend in the Simple and Effective Diet, it can be GOOD to let GO once in a while and over-eat, drink, or whatever fancy you have, but don't do it DAILY, or else.
As for me, I've got workouts that will keep the fat away .... even when I do overeat, but wait.
Yours truly with his shitty genetics can actually FEEL the pounds piling on when I eat crap.
And though It can't be seen, I can already feel it in my obliques for one.
Bad choice, hehe, but sometimes we make 'em.
And I'll be HARD at work blasting away that fat with the very workouts that got me to the point where I ATE MORE – and literally weighed LESS!
Really, my friend. Proof's in the pudding!
Check it out yourself right HERE.
And I'll be back soon!
PS – That last bit shouldn't be taken an as excuse to literally gorge more and workout less (it's about weighing less, but naturally most people will workout less if they eat more). But you CAN do it – thats how efficent the workouts are. Now imagine if you followed a halfway decent diet – AND the program?
Well the results will beggar BELIEF – I'll say that much!!
Get on the program NOW my friend. YESSSSSSSSSSS!
I’ve written a lot on this one before, of course . . .
. . . but as I “saw” (or so it seems, at any rate) my daughter gorging on cornflakes of all things in the middle of the afternoon, no less, I was struck with the idea to write this.
Now I don’t know if she was actually eating them, but she did have a bowl in her hand – minus the milk of course, hehe. If there is one thing my daughter won’t drink it’s milk (unless it’s with loads of gooey, icky, chocolate syrup on it. Eww!!!).
And so since she apparently was, and then she asked me about “should I take this with me to workout Dad (as a snack)”, I am writing to you about it too!
Now, you’re well versed with my opinion on the first two options in the question, of course (or ardent readers of this newsletter probably are, at any rate).
I’ve made no secret of the FACT that it’s far, far better to work out on an empty stomach than on a FULL stomach, or semi full.
Despite what the so called experts say, my best results have come from following a “diet” entirely opposite that of what the “experts” seemingly recommend.
And NOT by eating the meal they consider the most important of the day either . . .
Now, you’ll have to dive into the Simple and Effective Diet (and especially the intro, oh, and by the way, the manual is yours FREE with a purchase of the 0 Excuses Fitness System!) to find out more about this.
But suffice it to say that as far as eating AFTER a workout goes, YES, often times I’ll eat well after a workout.
Not “stuff” myself, although I do that on occasion, but usually, I have a good meal, and that’s that.
Usually an hour or so after working out.
And usually NOT before 530 in the evening, if that makes sense!
Hey. IT works for me, it works for my students, and it works AMAZINGLY and blindingly fast does this “strange” technique of doing things if you only let it! ?
And often times, I’ll eat HOURS after my workout. Not just an hour. Hours.
Often times I’ll stay on an empty stomach the entire day, and have some of my BEST damned workouts that way!
But as for the million dollar question, fueling DURING a workout?
Well, I’d say NO to it personally, even during extreme “ironman” like workouts.
But my goals of working out are different from the average Joe’ of course!
If your goals entail (as many people’s do!) preening and posing in front of the mirrors at the gym, by all means sip latte and “snack” on some rubbish the so called experts advocate. Go for it.
If your goals are “to lose a bit of weight”, but nothing spectacular, go for it.
If your goals are “the usual workout”, and “you feel hungry during your workout”, then if you really must, go for it.
But I’d only personally do it in case the workout was really extreme, and not even probably in that case.
And as for million dollar question #2.
Will it hurt my results?
In most cases, I’d say yes.
But if you’re going through extreme 100 pull-up and 100 handstand pushup workouts, or if you’re going through workouts where you climb steep hills in the middle of the day in blazing heat - - and 5 times per workout at that followed by a 100 pushups and 50 pull-ups, then it might help.
And probably won’t hurt your results any either way.
The key is though, if you’re keeping it that extreme!
And even in that case, I’d say probably NOT.
And as for what I told my daughter, and what she apparently did? Well, you’ll have to wait a bit for that one! ?
PS – The 0 Excuses Fitness System is FULL of (choc-a-BLOC full of) golden nuggets of wisdom such as THIS. Pick up your copy right HERE.