Archive for fat loss

Dec
05

Alcohol and Fat Loss (Bad Math?)

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We don't endorse this exercise...

One question that often presents itself to many dieters who are trying to shed the excess weight that has accumulated over time is whether or not alcohol can be included in their diet plan.

Alcohol is something that most adults (myself included) do like to indulge in from time to time – some more often than others, lol.

So what’s the real deal about alcohol and your progress? Is this something that you can make room for in your diet or is it something that you need to give the boot?

Alcohol And Calories

The very first thing that you need to take note of is how many calories are found in alcohol. Alcohol itself contains seven calories per gram, whereas both proteins and carbs contain just four. Fat comes in at the highest calorie value per gram at nine, which places alcohol right in the middle.

But what’s often worse is what the alcohol is mixed with. If you’re drinking your alcohol with high calorie or fat mixers such as cream, sodas, or sugary mixers you could easily end up with a drink that packs in well over 300 calories per serving.

If you take in three or four of these over the course of the night, it’s really going to add up.

Alcohol And Fat Metabolism

The second important thing that you need to note is the impact that alcohol consumption will have on your fat metabolism. The minute that you put alcohol into your body, all fat burning is going to come to a halt.

Your body views alcohol as a toxin and as such, as soon as it comes in, it’s going to do everything it can to rid itself of this alcohol. No further fat will be burned off until it’s out of your system.

Only then will you start burning up body fat again. So if you consume quite a bit of alcohol one night, you can expect to see your rate of fat loss drop off for a more significant period of time.

Alcohol And Your Recovery

Finally, the last important thing to note about alcohol consumption is the impact it will have on your recovery rates.

In addition to putting the breaks on all fat burning taking place in the body, the second thing that alcohol is going to put the breaks on is protein synthesis.

This means that no further lean muscle tissue will be built up as long as that alcohol is in the body.

Again, you can imagine what this is going to do to your workout goals.

So as you can see, if you want to be truly successful with your fat loss and workout program, it’s best if you can forgo alcohol for the time being. One drink every now and then may not hurt all that much, but if you’re taking in any more than this, it will definitely hinder the progress that you see.

Stay strong and live well,

-chad

PS – Until Christmas for every 3 month purchase of personal training or coaching, I am giving an extra month on the house, and three $100 gift certificates for friends and family ;). Call for more details! 240.217.2891

Chad Smith is a Hagerstown personal trainer, fitness columnist, radio show host, and speaker whose “Metabolic Mayhem” fitness training program was called “One of The Best in The Country” by Emmy Award winning fitness celebrity Rocco Castellano. Find him on Facebook at http://www.facebook.com/hometeamfitness, or listen to him weekdays at 12pm est on his FTNS radio show “Jump Start With Chad and Kat” on http://www.ftns.co

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Nov
18

Why I Hate CrossFit

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I fully expect tons of flame here, so I got myself some Scooby Doo flame retardant pajamas in preparation for this series. I’m going to tell you exactly what I don’t like about the CrossFit method, and give you a few ways to actually do it right. The whole CrossFit brand is exploding around the world with literally hundreds of affiliates just in the US alone. But what exactly IS CrossFit?

The target...

CrossFit is a strength and conditioning brand that integrates multiple training disciplines into high intensity. CrossFit contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and acuracy. It defines fitness as increased work capacity, and the training circuits are usually done for completion in the shortest amount of time. Now, on paper this sounds great. But as the old saying goes “the Devil is in the details”. Don’t get me wrong, I’m sure we can find fault with most anyone’s training methods (except anything Alwyn Cosgrove writes), even if they are firmly rooted in solid exercise science. The CrossFit method is special in that the fallacies don’t just lie in the programming, but also in the brand as a whole. How I hate thee, let me count the ways…

Trust me! No,no, no, our certification is COMPLETLY legit...

1. The “certification” program – The Level 1 CrossFit trainer certification program is a 2 day course, and according to the official CrossFit website “is an introductory course on CrossFit’s methodology, concepts, and movements”. There are no pre-requisites to take this course, and when you pass your 50 question test at the end of the course (which is $1000 BTW), you are a brand spanking new certified CrossFit trainer! Fork over another $2k, and you can become an official CrossFit affiliate, ready to open your own “box” as they call their Crossfit gyms. So after a 2 day course, you are ready to teach each of the ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and acuracy? Ridiculous to even assume. 2 Day courses in general are a blight on the fitness industry, so to send people into the world and entrusting your brand, and the safety of people seeking fitness into the hands of an inexperienced person holding a 2 day certification is irresponsible and downright stupid.

It doesn't add up!!! Ahhh, do it anyway...

2. Lack of programming logic - The CrossFit programs come in the form of the “WOD”, or workout of the day. These come for the CrossFit HQ or from whatever CrossFit gym you may be attending. The workouts don’t emphasize balanced training, often appearing random with no rhyme or reason for the exercise selection, or number of reps assigned.

For instance, Monday, WOD may be the “Murph”:

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Then the Wednesday WOD may be  the “Grace”:

For time:
135 pound Clean and Jerk, 30 reps

Then Friday’s WOD might be “Random-ass workout A2″ (not official name):

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

What?!? This makes about as much sense as Kim Kardashian getting married. This kind of random assery being promoted as the “world’s greatest fitness system” is a slap in the face to industry legends like JC Santana, Alwyn Cosgrove, Roberto Dos Remedios, Lou Schuller, Douglas Brookes, and others like them who have made safe, progressive, and effective program design a thing of beauty, and bastardizes the artful blend of solid science and real world application. Ugggh…without a plan of steady progression, how are we really supposed to master any given exercise or method? I guess CrossFit knows something everyone else doesn’t. Which leads me into…

Pffft...you and your specificity. Mediocrity is the the new elite...

3. Elite snobbery – Despite the fact that the fitness industry  has been effectively using HIIT (high intensity interval training) for many, many years before Crossfit was born, many people in the CrossFit community act like they invented it. Some guys busts his ass manage to master a terribly designed fitness program, and walks around like he is the fittest man on the planet who none can question? Not so much. The fact is that CrossFitters are typically good at only one thing. CrossFit. With the lack specificity, the programming doesn’t lend itself well to much else. So working out pretty much becomes your sport. Now I don’t doubt that CrossFitters are strong, and are probably pretty decent athletes. But let’s be real. Outside of Crossfit Games, among the real elite, speficity training rules the day. Most of the so called”elite” I’ve seen in CrossFit were already strong athletes in one sport or another, so it only makes sense that they would do well, even with this faulty method. I would put any of the top known strength and conditioning specialists in the country’s programming against the CrossFit programming, and i guarantee the athlete in question would outperform any “Elite” CrossFitter.

I don't hear you...I don't hear you...

4. Denial of risk of injury - This is the biggest thing I have a problem with. Combine repetitive explosive movement with randomly selected set/rep/time/exercise schemes and what do you get? A recipe for disaster in my estimation. Olympic lifting has no place in timed endurance circuits due to the amount of technical proficiency required for the lifts themselves. The CrossFit workouts are extremely taxing, dangerously so. Executing Olympic lifts while in a fatigued state is a force multiplier to that danger. When you get tired, you get sloppy, and with a loaded bar above your head, there is no room for sloppy. Olympic lifters who do it full time only do the lift one rep at a a time…I’m just saying. I’ve heard so many hardcore CrossFitters say their method is no more dangerous than any other method cuurently being used. Pretty much every non-CrossFit fitness expert on the planet who has objectively reviewed the CrossFit method disagrees.

CrossFit creator Greg Glassman and the infamous "Pukey The Cown" T-Shirt

5. The guy who started it all - The man behind the madness is a former gymnast and CrossFit creator Greg Glassman. You would think that someone who claims to have created the ultimate fitness method who kind of look the part. He should have otherworldly work capacity, and be strong as an ox. Right? Not so much. Seeing Greg Glassman and his lack of  a physique is the ironies af all ironies. For all the “survival of the fittest” rhetoric he spouts, shouldn’t you be a product of your product? Rumor has it, Glassman doesn’t even DO CrossFit workouts anymore. He has visciously attacked critics of his methodology, and has dismissed popular figures in his company for daring to disagree with him. He hasn’t demonstrated an ability to make friends and influence people within the industry, and doesn’t even seem to be well regarded within his OWN affiliate network. I’ve tried and tried to find something redeemable in this character. Save for appreciation for creating the CrossFit method, noone seems to have anything good to say about Mr. Glassman. I’e read interviews he’s done in the past, and he comes across to me as an arrogant, self serving, faux Messiah sent here by God to spread the gospel of CrossFit to the strong among us. Anyone who wants to convince you that their way is THE way this badly has something to sell…it’s true.

All and all, the concept of CrossFit is good. Being able to perform well across the board, being truly fit is something I believe in. The execution of this concept  within the CrossFit brand is poor at best, downright dangerous  at worse. that being said, come back in a few days, and I’ll show you how to do CrossFit the right way, get into killer shape, and make yourself a fitness machine without the risk!

Chad Smith is a Hagerstown personal trainer, fitness columnist, radio show host, and speaker whose “Metabolic Mayhem” fitness training program was called “One of The Best in The Country” by Emmy Award winning fitness celebrity Rocco Castellano. Find him on Facebook at http://www.facebook.com/hometeamfitness, or listen to him weekdays at 12pm est on his FTNS radio show “Jump Start With Chad and Kat” on http://www.ftns.co

 

 

 

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Oct
18

10 Ways To Make Time For Exercise

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10 Ways to Find Time For Fitness

One of the most common excuses for not exercising is a lack of time. Oh come on! Usually “I don’t have time” really means “I am not willing to rearrange my life to get healthier”. Time is a precious commodity and with the fast-paced, urgent world we live in, most people push their needs — including exercise — to the bottom of their to do lists. But you have to, HAVE TO, create time for exercise. It CAN be done. Here are 10 ways to make it happen TODAY…

10 Tips to Make Time for Exercise:

1. Make an appointment – Schedule activity in your planner 1 month in advance and keep that commitment the same way you would any other meeting. When you go to schedule other activities, do so around your workout session. If it’s necessary to cancel a workout session, reschedule it immediately for another time during the day or for the very next day.

2. Plan Ahead - Cook on Sunday night for the week. This way, you can head to the gym after work and still come home to a healthy cooked meal. This will help you stay on track for your meal plan as well as your exercise schedule. For best results, both your meals and activities need to be planned for and should not be left to chance.

3. Workout at Lunch – A workout break will refresh you for the second half of the day and is known to boost brain power. You will be more productive after recharging your body with exercise than working through your lunch and eating at your desk. Live with no regrets!

4. Get Support – Let your significant other know your exercise schedule ahead of time, so there are no conflicts or guilt when it comes time for working out. Inform your employer of your goals and ask for some flexibility in your schedule. For example, come in later and work later, so that you can get in your morning run.

5. Stick to Your Schedule - Set you watch or palm pilot to go off when it’s time to exercise. Then stop what you are doing and take 30+ minutes to exercise. You will be more productive finishing up tasks after you worked out versus trying to work through a situation knowing you did not keep your commitment to yourself.

6. Make an Investment – Consider signing on with a personal trainer, joining a gym or purchasing home gym equipment. Making an investment is likely to help you make a time commitment. Knowing that you have a trainer waiting for you will increase your chances of showing up. Signing up for an online personal trainer and comprehensive fitness program can do the same.

7. Always be Dressed to Move – You never know when the opportunity will arise to go for a walk or hit the gym. Keep your sneakers in your car at all times, lay out your workout clothes or pack your gym bag the night before. Eliminate excuses and always be prepared for opportunities to exercise.

8. Engage in Intermittent Sessions – Take several 10-15 minute walking breaks throughout the day. By days end, you could have completed 60 minutes of cardiovascular activity, and the health benefits are the same as continuous exercise.

9. Eliminate Time Wasters - Take a look at your 24-hour schedule and see where you can eliminate some time wasters. Can you multi-task, be more efficient or watch less TV? You only need to dedicate 2 percent of your week to exercise. You are worth it!

10. Set Yourself up for Success – Get up 30 minutes earlier — then you don’t have to make excuses for the rest of the day. Morning exercisers have the highest compliance rates, as do those who exercise with a partner.

No more excuses! Get to the gym, and move that ball forward. Did I miss anything? Tell me how YOU make time for exercise!

 

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“Some people think the “plant-based, whole foods diet” is extreme.  Half a million people a  year will have their chests opened up and a vein taken from their leg  and sewn onto their coronary artery.  Some people  would  call that extreme.” Dr. Caldwell Esselstyn, MD

We're taking forks over knives...

This is probably my favorite line from the documentary “Forks Over Knives” which focuses on the life work of the above mentioned Dr. Caldwell Esselstyn, and Dr. T. Colin Campbell. These two doctors have dedicated their lives to cracking the code of modern disease by asking the question “can food REALLY be thine medicine?”. I believe the answer is a resounding YES. While I’m not sure I’m ready for a meat free diet, a mostly plant based diet is inarguably the best way to make yourself a health juggernaut, with an iron-clad, disease resistant immune system.

Checkout the trailer:

The information presented in this documentary is compelling and even alarming. More and more, experts and researchers are presenting overwhelming evidence that flies in the face of the nutritional status quo in western culture. The erroneous school of thought that eating refined grains and meat all day has to give way to modern science if we are going to stop the cycle of sickness and disease that has gripped our population.

Here are some quick bites from the film:

1. In the past 3 decades, over 40% of the United States has become obese, and about half of us are on some sort of prescription medication

2. Americans spend roughly $2.2 trillion on healthcare. That’s nearlt 5x the national defense budget!

3. Cancer and heart disease kills over one million Americans per year

4. Only about 1-2% of cancers are related to genes

5. Refined, unnaturally calorie dense foods cause rapid weight gain because they cause you to eat more just to feel satisfied

6. Sugary, fatty foods stimulate the brain’s pleasure centers much like cocaine does

7. In long term studies, people who switched to a vegan, plant based diet saw general health improvement within days, and disease reversal within weeks

I’m hoping to have a few of the figures from the film on our FTNS radio show “Jump Start With Chad and Kat”, which airs Monday – Friday at 12pm est on http://www.ftns.co. Stay tuned for updates!

Have you seen the film? What are your thoughts? Leave your comments below!

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Farewell to the King

One of the true “giants” of technology, and one of America’s biggest icons, Steve Jobs of Apple Corporation died yesterday. The man who brought us many of the everyday technologies that we take for granted succumbed to what we can only assume was his long fight with cancer. Jobs, who was a college dropout, was the innovator of the iMac PCs and laptops, iPod, iPhone, and most recently, the iPad, with who knows how many more things that are yet to come. He was a true visionary, who wasn’t afraid to persue the creation of technology he would want to use, no matter what his detractors said. The results of that mentallity are clear.

I’ve always admired Steve Jobs, and his outlook on life. In his 2005 Stanford commencement speech, he summed it up in 4 words: “Stay Hungry, and Stay Foolish”. I’m posting the speech in it’s entirety in the hopes that you’ll recieve many or more of the “Ah-ha’s” I got the first time I heard it. It may just change your life.

I am honored to be with you today at your commencement from one of the finest universities in the world. I never graduated from college. Truth be told, this is the closest I’ve ever gotten to a college graduation. Today I want to tell you three stories from my life. That’s it. No big deal. Just three stories.

The first story is about connecting the dots.

I dropped out of Reed College after the first 6 months, but then stayed around as a drop-in for another 18 months or so before I really quit. So why did I drop out?

It started before I was born. My biological mother was a young, unwed college graduate student, and she decided to put me up for adoption. She felt very strongly that I should be adopted by college graduates, so everything was all set for me to be adopted at birth by a lawyer and his wife. Except that when I popped out they decided at the last minute that they really wanted a girl. So my parents, who were on a waiting list, got a call in the middle of the night asking: “We have an unexpected baby boy; do you want him?” They said: “Of course.” My biological mother later found out that my mother had never graduated from college and that my father had never graduated from high school. She refused to sign the final adoption papers. She only relented a few months later when my parents promised that I would someday go to college.

And 17 years later I did go to college. But I naively chose a college that was almost as expensive as Stanford, and all of my working-class parents’ savings were being spent on my college tuition. After six months, I couldn’t see the value in it. I had no idea what I wanted to do with my life and no idea how college was going to help me figure it out. And here I was spending all of the money my parents had saved their entire life. So I decided to drop out and trust that it would all work out OK. It was pretty scary at the time, but looking back it was one of the best decisions I ever made. The minute I dropped out I could stop taking the required classes that didn’t interest me, and begin dropping in on the ones that looked interesting.

It wasn’t all romantic. I didn’t have a dorm room, so I slept on the floor in friends’ rooms, I returned coke bottles for the 5¢ deposits to buy food with, and I would walk the 7 miles across town every Sunday night to get one good meal a week at the Hare Krishna temple. I loved it. And much of what I stumbled into by following my curiosity and intuition turned out to be priceless later on. Let me give you one example:

Reed College at that time offered perhaps the best calligraphy instruction in the country. Throughout the campus every poster, every label on every drawer, was beautifully hand calligraphed. Because I had dropped out and didn’t have to take the normal classes, I decided to take a calligraphy class to learn how to do this. I learned about serif and san serif typefaces, about varying the amount of space between different letter combinations, about what makes great typography great. It was beautiful, historical, artistically subtle in a way that science can’t capture, and I found it fascinating.

None of this had even a hope of any practical application in my life. But ten years later, when we were designing the first Macintosh computer, it all came back to me. And we designed it all into the Mac. It was the first computer with beautiful typography. If I had never dropped in on that single course in college, the Mac would have never had multiple typefaces or proportionally spaced fonts. And since Windows just copied the Mac, it’s likely that no personal computer would have them. If I had never dropped out, I would have never dropped in on this calligraphy class, and personal computers might not have the wonderful typography that they do. Of course it was impossible to connect the dots looking forward when I was in college. But it was very, very clear looking backwards ten years later.

Again, you can’t connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future. You have to trust in something — your gut, destiny, life, karma, whatever. This approach has never let me down, and it has made all the difference in my life.

My second story is about love and loss.

I was lucky — I found what I loved to do early in life. Woz and I started Apple in my parents garage when I was 20. We worked hard, and in 10 years Apple had grown from just the two of us in a garage into a $2 billion company with over 4000 employees. We had just released our finest creation — the Macintosh — a year earlier, and I had just turned 30. And then I got fired. How can you get fired from a company you started? Well, as Apple grew we hired someone who I thought was very talented to run the company with me, and for the first year or so things went well. But then our visions of the future began to diverge and eventually we had a falling out. When we did, our Board of Directors sided with him. So at 30 I was out. And very publicly out. What had been the focus of my entire adult life was gone, and it was devastating.

I really didn’t know what to do for a few months. I felt that I had let the previous generation of entrepreneurs down – that I had dropped the baton as it was being passed to me. I met with David Packard and Bob Noyce and tried to apologize for screwing up so badly. I was a very public failure, and I even thought about running away from the valley. But something slowly began to dawn on me — I still loved what I did. The turn of events at Apple had not changed that one bit. I had been rejected, but I was still in love. And so I decided to start over.

I didn’t see it then, but it turned out that getting fired from Apple was the best thing that could have ever happened to me. The heaviness of being successful was replaced by the lightness of being a beginner again, less sure about everything. It freed me to enter one of the most creative periods of my life.

During the next five years, I started a company named NeXT, another company named Pixar, and fell in love with an amazing woman who would become my wife. Pixar went on to create the worlds first computer animated feature film, Toy Story, and is now the most successful animation studio in the world. In a remarkable turn of events, Apple bought NeXT, I returned to Apple, and the technology we developed at NeXT is at the heart of Apple’s current renaissance. And Laurene and I have a wonderful family together.

I’m pretty sure none of this would have happened if I hadn’t been fired from Apple. It was awful tasting medicine, but I guess the patient needed it. Sometimes life hits you in the head with a brick. Don’t lose faith. I’m convinced that the only thing that kept me going was that I loved what I did. You’ve got to find what you love. And that is as true for your work as it is for your lovers. Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it. And, like any great relationship, it just gets better and better as the years roll on. So keep looking until you find it. Don’t settle.

My third story is about death.

When I was 17, I read a quote that went something like: “If you live each day as if it was your last, someday you’ll most certainly be right.” It made an impression on me, and since then, for the past 33 years, I have looked in the mirror every morning and asked myself: “If today were the last day of my life, would I want to do what I am about to do today?” And whenever the answer has been “No” for too many days in a row, I know I need to change something.

Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life. Because almost everything — all external expectations, all pride, all fear of embarrassment or failure – these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.

About a year ago I was diagnosed with cancer. I had a scan at 7:30 in the morning, and it clearly showed a tumor on my pancreas. I didn’t even know what a pancreas was. The doctors told me this was almost certainly a type of cancer that is incurable, and that I should expect to live no longer than three to six months. My doctor advised me to go home and get my affairs in order, which is doctor’s code for prepare to die. It means to try to tell your kids everything you thought you’d have the next 10 years to tell them in just a few months. It means to make sure everything is buttoned up so that it will be as easy as possible for your family. It means to say your goodbyes.

I lived with that diagnosis all day. Later that evening I had a biopsy, where they stuck an endoscope down my throat, through my stomach and into my intestines, put a needle into my pancreas and got a few cells from the tumor. I was sedated, but my wife, who was there, told me that when they viewed the cells under a microscope the doctors started crying because it turned out to be a very rare form of pancreatic cancer that is curable with surgery. I had the surgery and I’m fine now.

This was the closest I’ve been to facing death, and I hope it’s the closest I get for a few more decades. Having lived through it, I can now say this to you with a bit more certainty than when death was a useful but purely intellectual concept:

No one wants to die. Even people who want to go to heaven don’t want to die to get there. And yet death is the destination we all share. No one has ever escaped it. And that is as it should be, because Death is very likely the single best invention of Life. It is Life’s change agent. It clears out the old to make way for the new. Right now the new is you, but someday not too long from now, you will gradually become the old and be cleared away. Sorry to be so dramatic, but it is quite true.

Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma — which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.

When I was young, there was an amazing publication called The Whole Earth Catalog, which was one of the bibles of my generation. It was created by a fellow named Stewart Brand not far from here in Menlo Park, and he brought it to life with his poetic touch. This was in the late 1960′s, before personal computers and desktop publishing, so it was all made with typewriters, scissors, and polaroid cameras. It was sort of like Google in paperback form, 35 years before Google came along: it was idealistic, and overflowing with neat tools and great notions.

Stewart and his team put out several issues of The Whole Earth Catalog, and then when it had run its course, they put out a final issue. It was the mid-1970s, and I was your age. On the back cover of their final issue was a photograph of an early morning country road, the kind you might find yourself hitchhiking on if you were so adventurous. Beneath it were the words: “Stay Hungry. Stay Foolish.” It was their farewell message as they signed off. Stay Hungry. Stay Foolish. And I have always wished that for myself. And now, as you graduate to begin anew, I wish that for you.

Stay Hungry. Stay Foolish.

Thank you all very much.

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