All About Fitness
432 episodes - English - Latest episode: over 1 year ago - ★★★★★ - 157 ratingsAll About Fitness is a free podcast that explores how exercise can successfully manage the aging process. From popular fitness programs to recently-developed exercise equipment, discover new trends and evidence-based solutions that can help you slow down the effects of time and stress on your body. No matter your age, learn how to burn calories, build stronger muscles and get YOUR best body straight from the people who conduct the research, invent the products and create the workouts that make you sweat. Host Pete McCall is a master personal trainer, education content creator and blogger for leading fitness organizations including the American Council on Exercise, Nautilus, StairMaster and the National Academy of Sports Medicine. In addition, he is the author of Ageless Intensity: Effective Workouts to Slow the Aging Process and Smarter Workouts: The Science of Exercise Made Simple as well as multiple textbook chapters on exercise science. With extensive experience traveling around the world teaching workshops to personal trainers and group fitness instructors, Pete is an engaging host with the unique ability to translate the science of exercise for all to understand. The Quick Fit Tips deliver practical, actionable advice in under 15 minutes; while the interviews are in-depth, informative and engaging conversations with top health and fitness experts. New episodes are posted weekly; listen and subscribe to the All About Fitness podcast in order to learn how exercise can enhance your quality of life while extending your lifespan.
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Episodes
Mark Salamon - From Mechanical Engineer to Physical Therapist
December 31, 2021 18:07 - 1 hourThere are two types of people who go to physical therapy: those who LOVE to be active and might overdo it which results in an injury and those who are not active but become injured as the result of some sort of trauma. The goal of a physical therapist is to help a patient return to optimal function as quickly as possible. Since many people are in pain when seeing a physical therapist it can be a challenge to engage them and help them learn how to use exercise to heal the pain. Mark Salamon is...
Amy Connell - Your Worthy Body
December 28, 2021 18:21 - 1 hourWe are only given one body that has to last us an entire lifetime. Exercise and proper nutrition can provide the means for achieving what you want in life, but it can be a challenge to find the best exercise program that fits your needs. Amy Connell is a personal trainer, fitness instructor and mother who has worked to achieve balance in all areas of her life. Amy hosts the Graced Health podcast and has written, Your Worthy Body: Find Freedom in Health by Breaking All of the Rules so that she...
Dr. Kris Verburgh - The Science of Longevity
December 15, 2021 05:12 - 43 minutesEvery day scientists are learning more about how the aging process affects the human body. Longevity is the field of study that seeks to understand how to extend the human lifespan. Dr. Kris Verburgh is a MD, researcher and leader in the field of nutrigerentology, the study of how nutrition can influence aging, as well as an author who wrote the Longevity Code to help readers learn about the aging process and what could be done to slow down its effects. On this episode, Dr. Verburgh shares ho...
Fit Over 40 with Aimee Nicotera - Scheduling Hacks and Gratitude Lists
December 02, 2021 22:00 - 55 minutesWhat do you do to manage stress when life gets hectic? How do you make time for exercise when life happens at full speed and your schedule gets out of control? What can you do to gain control when life seems just a little overwhelming? On this episode of Fit Over 40, Aimee Nicotera joins Pete to talk about life hacks and how to make your needs a priority when your schedule allows little time for exercise. You will learn some helpful techniques and strategies for how to make your health and we...
Thomas Myers - Understanding Your Body from the Inside-Out
December 02, 2021 16:30 - 44 minutesThomas Myers is a soft-tissue therapist, educator and author of Anatomy Trains, a book that explains how your muscles and fascia work together to produce movement. On this special rerun episode of All About Fitness, originally recorded in 2018, Thomas talks about what makes the fascia and elastic connective tissue so special as well as sharing insights into the types of exercise that could help you to develop a body-wide network of strong, vibrant and injury-resistant connective tissue. Lear...
Sue Hitzmann - Self-care for Your Muscles
November 24, 2021 05:44 - 1 hourHave you ever felt stiff or sore for no reason? Yes, you may exercise, lift weights, get your heart-rate up and push yourself during hard, high-intensity workouts, but when was the last time that you did anything specific for your fascia and connective tissue? There are two types of muscle tissue, the contractile component that generates force and the elastic element that transmits the force around the body; it's this second type of tissue that is often overlooked with many traditional fitnes...
Fitness Over 40 with Aimee Nicotera - The Future of Fitness
November 23, 2021 08:26 - 44 minutesOn this edition of Fitness Over 40 with Aimee Nicotera, we discuss how fitness has evolved, what that means for you and share our thoughts on how we will all be sweating differently in 2022 and beyond. Fitness Over 40 is a series of Facebook Live conversations that Aimee and I will be having to talk about all issues related to staying fit in our 40s and beyond; the purpose is to provide a different perspective on how to make exercise a part of your daily life. Learn more about Aimee Nicotera...
Gerry Drefahl - How to Exercise Injury-Free
November 17, 2021 07:29 - 1 hourOk, ok, it's not possible to guarantee a way to exercise completely injury-free, however, there are ways to significantly reduce the risk of becoming injured when you workout. Gerry Drefahl is an athletic trainer, certified strength and conditioning coach as well as an entrepreneur involved in a number of fitness-tech companies; we talk about common gym injuries and, most importantly, how to avoid them. We also discuss the benefits of massage guns and foam rollers in addition to talking about...
Quick Fit Tip - How to Avoid Common Exercise Injuries
November 11, 2021 18:00 - 30 minutesExercise is physical stress imposed upon the body; when you do it the right way, you can get the results that you want, however, exercise done the wrong way could result in an injury that keeps you from your goals. Muscles generate force. Fascia and elastic connective tissue transmits that force through the body; it's often these tissues that become injured which can keep you from being able to workout. This Quick Fit Tip identifies what you should know about your fascia so you can avoid inju...
Fitness Over 40 with Aimee Nicotera
November 09, 2021 19:32 - 52 minutesAre you getting close to the 'BIG 4-Oh'? Are you already in your 40s (or a little beyond)? Do you find it a challenge to balance all of the things that you have to do, like work and family, with the things that you want to do, like exercise? Introducing a brand-new feature of the All About Fitness podcast: Fitness Over 40 with Aimee Nicotera Aimee is a personal trainer, group fitness instructor and fitness educator (she teaches other trainers and instructors how to make people sweaty); she ...
Jay Glazer - How to be Unbreakable
November 03, 2021 22:09 - 52 minutesPhysical health can be relatively easy to address because issues like cuts, sprains or broken bones are easy to identify in order to start the healing process. Mental health, however, is a different story and because emotional trauma does not express itself the same way as physical trauma it can be a challenge to address in a timely manner. Professional athletes and members of the military are often young, fit, healthy and possess an extreme drive to succeed at the highest levels of human per...
Steve Cotter - The Benefits of Kettlebell Training
October 20, 2021 18:47 - 1 hourPush. Pull. Hinge. Squat. Lunge. Rotate. Exercise is a function of movement and the human body is made to move; therefore, for the best results, exercise programs should be based on how the body is designed to move. Kettlebells have been used for exercise for more than a hundred years and are the perfect tool for strengthening muscles using movement-based exercises. Steve Cotter is a former martial artist, the founder of the International Kettlebell Fitness Federation, the star of numerous ke...
Quick Fit Tip - The Science of Longevity
October 16, 2021 07:39 - 34 minutesCurrently in the United States, the average lifespan is approximately 78 years-old; scientists are studying the aging process, what can influence it and how we might able to extend our lifespan. Recently the Washington Post ran an article on Longevity that addresses many of the topics about aging that scientists are currently studying. This Quick Fit Tip is a review of that article which identifies what you could be doing to slow down how the passage of time effects your body. Read the Washi...
Dr. Jeremy Loenneke - How Blood Flow Restriction Causes Muscle Growth
October 12, 2021 18:44 - 1 hourMuscles generate force to move the body and when used repeatedly, they can increase both size and force output (strength). It's generally accepted that resistance training is the most effective way to enhance size and improve strength, however there is an ongoing quest to find ways to speed up the process. It sounds dangerous and counter-intuitive but the practice of restricting blood flow out of working muscles while exercising with light weights has been shown to be extremely beneficial for...
Quick Fit Tip - Self Care and Blood Flow Restriction
October 09, 2021 19:05 - 15 minutesWhen was the last time that you put yourself first? No, not in a selfish, narcissistic, 'me-first' way but when was the last time that you allowed yourself to make your own personal needs a priority? Self-care is important; whether that's taking a few minutes a day for quiet meditation, going to the doctor for an annual visit or turning off your devices to enjoy some screen-free time with family or close friends. The first part of this Quick Fit Tip discusses the benefits of self-care and why...
Debra Atkinson - There IS Life After 50
September 28, 2021 16:00 - 56 minutesOnce upon a time 50 seemed like it was old; however once 50 happens it quickly becomes evident that it's just another number. While you still might feel strong and energetic, it is important to recognize, however, that your body will be going through some changes. Men over the age of 50 will experience andropause, lower testosterone production, and women over the age of 50 will experience menopause, the cessation of the ovulation cycle. The good news is that exercise can help reduce the effec...
Quick Fit Tip - Smarter Workouts
September 21, 2021 16:00 - 25 minutesLifting weights, cardio, flexibility, mobility, high-intensity, low-intensity, interval or steady-state there are many different ways to exercise, and from enhancing your health to sculpting muscles to improving athletic performance each can provide specific benefits. It doesn’t matter what type of exercise you do, but if you want the benefits from your efforts, the two most important things are being consistent and exercising to the point of mild discomfort. The one common denominator from a...
Tony Horton - Age is Only a Number
September 14, 2021 18:00 - 1 hourWhy do you exercise? Some are motivated to look better. Others may want to optimize their health. While still others may want to enjoy their favorite activities, including exercise itself. Why not do all 3? Yes, you can exercise to look better. Yes, exercise can improve your health. And, YES, exercise itself should be fun! Tony Horton knows how to achieve all three; famous for his passion for fitness and his highly successful (and very effective) workout programs that include P90X and the Ten...
Kathy Smith - How to Stay Fit and Look Great at ANY Age!
September 07, 2021 17:00 - 1 hourThe modern fitness industry began in the early 1970s. The folks who have been working out consistently since exercise became popular are now in their 60s and 70s and have completely redefined the aging process. Kathy Smith has been a fitness icon ever since Ronald Reagan was President and MTV actually played music videos; she has promoted the benefits of an active lifestyle through books, exercise videos, TV shows and now a podcast. Now in her late 60s, Kathy is as active as ever and enjoys h...
Quick Fit Tip - The Secret to Successful Aging
September 01, 2021 08:17 - 15 minutesAging is inevitable, it WILL happen, but HOW you age is up to you. Over the past 10 years of studying how exercise affects the aging process I have written blog posts and articles, delivered presentations at conferences all over the world and started this podcast to share what I have learned in an effort to help others learn how exercise can slow down the effects of time. My latest book, Ageless Intensity - High Intensity Exercise to Slow the Aging Process is the culmination of this work; in ...
Dr. Gil Blander - Understanding Your Body from the Inside-Out
August 27, 2021 15:00 - 54 minutesWhen you strength train, you know exactly how much weight you are lifting. When you go for a run, you know exactly how far you travel. You use a thermostat to measure your temperature. A heart-rate monitor allows you to quantify how hard you are working when you exercise. Data lets us know exactly how our body is performing, but are you collecting the best data to ensure that your lifestyle habits are the right ones for your body's specific needs? InsideTracker is a company that tests specifi...
DeMarcus Ware - What it takes to be a Super Bowl Champion
August 20, 2021 01:00 - 33 minutesFootball is the most popular spectator sport in the United States. From the time training camps start in the summer until the Lombardi trophy is hoisted by the victor of the Super Bowl in the depths of winter, Americans are consumed with following their favorite teams and players. While it looks easy on TV, playing football at the collegiate and professional level requires an amazing level of athleticism, conditioning and hours of off-field preparation for every 60 minute game. Not to mention...
Roy Holmes - Preparing to Succeed in Professional Football
August 10, 2021 16:00 - 1 hourThere are only 32 teams in the National Football League; each team maintains an active roster of 55 players with 14 more individuals on the practice squad for a total of 69. This means that of all of the athletes who have ever played football at the high school or college level there are only 2,208 positions available at the professional level. Earning a spot on a professional football team takes a tremendous amount of innate athletic ability, years of hard work and practice and finally, impr...
Quick Fit Tip - The Benefits of Training like a Pro Athlete
August 05, 2021 16:00 - 27 minutesWhere do you get your exercise information from; do you train like a bodybuilder or an athlete? The human body was made to move and in order to get the best results, your workouts programs should feature different types of movement to engage ALL of your muscles, not just one or two at a time. This Quick Fit Tip uses the start of gridiron football season to review and discuss the benefits of training like an athlete and why you should add speed, agility, reactivity and quickness (SPARQ) exerci...
Olivia and Jim Karas - Confessions of a Division 1 Athlete
July 27, 2021 16:00 - 1 hourHow does a young girl who starts out at 'Mommy and Me' gymnastics end up as a young woman with multiple All-American honors as a collegiate gymnast? Olivia Karas fell in love with gymnastics and pursued her passion to the point of earning a scholarship to the University of Michigan where she helped the team win multiple Big 10 championships. Her father, Jim Karas, is a personal trainer and best-selling author who works with an exclusive clientele in Chicago. Father and daughter collaborated t...
Todd Durkin - Get Your Mind Right
July 23, 2021 17:00 - 40 minutesHow do you get fired up? What inspires you to perform your best? Where do you find the motivation to achieve a challenging goal? Todd Durkin is a strength coach, fitness studio owner, author, podcast host and motivational speaker who wrote his latest book, Get Your Mind Right, to share his principles for how to find the motivation to reach your goals. Todd has helped numerous athletes, including Drew Brees, perform at the highest level of competition and he can help you to pursue your dreams....
Thom Shea - Leadership Lessons from a Navy SEAL
July 20, 2021 17:35 - 1 hourHow do you respond when life becomes difficult? Challenge, stress and change are all a part of life, it would be naive to think otherwise; do you have the skill and ability to overcome adversity? Have you developed strategies that allow you to successfully navigate stressful situations? Thom Shea is a retired Navy SEAL who served more than 20 years and retired with distinguished valor. Mr. Shea wrote two books about the lessons he learned while serving in the military and how those lessons ca...
Aaron Quinn - Fitness for Firefighters
July 13, 2021 18:12 - 1 hourWhether it's dealing with a structure fire, responding to a multi-vehicle car crash or fighting an explosive wildfire, the men and women of the fire services are athletes who must be physically prepared to operate at a high-level of performance for a wide variety of unpredictable situations. Depending on whether they work in an urban, suburban or rural environment, every fire department will respond to different types of scenes, but one factor remains constant, the men and women need to be in...
Quick Fit Tip - How to Avoid Tearing Your Calf Muscle
July 10, 2021 22:05 - 25 minutesTearing the achilles tendon that connects the large calf muscle to the heel bone is a major injury that could derail your fitness efforts for up to a full year (depending on the severity of the injury and the healing period). Two recent guests of All About Fitness, Tony Gentilcore and Dr. Jay Dawes, experienced calf injuries and achilles tears that took months to recover from. These are two intelligent, well-respected fitness professionals who each experienced the same debilitating injury tha...
Dr. Jay Dawes - Training the Tactical Athlete
July 06, 2021 19:34 - 1 hourFire fighters, law enforcement, first responders and military have something in common with professional athletes: they rely on their bodies to be able to perform their jobs and should have a high level of fitness to operate at their highest level of ability. The term 'tactical athlete' refers to those professions who have to use their bodies while serving others; some days tactical athletes may be required to operate a high pressure hose, while on others they may be required to remove a 300 ...
Quick Fit Tip - Fitness for the Tactical Athlete
July 04, 2021 02:54 - 23 minutesOver the past 20 years a whole new category of fitness has evolved: conditioning programs that meet the specific needs of military and first responders. Other than the fitness requirements to get hired, many departments did not have specific fitness protocols and the employees were left to working out on their own, often following bodybuilding programs that did not adequately prepare their bodies for the physical demands of their job. September 11, 2001 identified a need for first responders ...
Tony Gentilcore returns - The Benefits of Strength and Conditioning for the General Population
June 30, 2021 05:20 - 1 hourYes, consistent exercise is important, but the quickest way to get the results you want from your workouts is training like an athlete. No, that doesn't mean doing endless sprints or shuttle runs until you drop, but it DOES mean taking an intelligent approach to your workouts and learning how to properly use intensity to make your muscles stronger. The role of a strength and conditioning coach is to help athletes improve their fitness so they can stay injury-free for the competitive demands o...
Vance Hinds - How One Word Can Change Your Life
June 26, 2021 02:46 - 1 hourOne of the greatest things about exercise is the power that it has to change lives. Yes, looking good is important, but having the health, strength and ability to enjoy life and do all of your favorite activities, or fall in love with new ones, is even more important. Vance Hinds is an attorney from Texas who used to weigh 475 pounds; like many people he struggled with the ability to stay on an exercise program until one day he finally 'flipped the switch' and made his health a priority in hi...
Quick Fit Tip - Men's Health, part 2
June 21, 2021 19:54 - 19 minutesLife happens; it can be vey easy to become caught up in the demands of job and family and overlook little things like health and fitness. On this second Quick Fit Tip related to men's health, I share the results of my recent physical and, more importantly, talk about some of the changes I am making as a result. On this episode of All About Fitness, I share my experience to help you gain some important insights on action steps that you can take to improve your health. https://petemccallfitnes...
Ron Williams - How to Live the Champion Life
June 18, 2021 14:32 - 1 hourIn the game of life, it's not how you start, it's how you finish that really matters. Ron Williams overcame a challenging start to his life to go on to become an accomplished bodybuilder. A multiple winner of the Mr. Natural Olympia and Mr. Natural Universe titles, Ron achieved phenomenal success without having to resort to to the use of performance enhancing drugs. On this episode of All About Fitness, Ron is no longer a competitive bodybuilder but he is a non-denominational minister so that...
Dr. Anthony Balduzzi - The Fit Father Project
June 04, 2021 13:00 - 1 hourOnce a man becomes a husband and father it can be easy to become so focused on work in order to provide for the family that things like health and wellness take a backseat. Unfortunately in many cases it's not until a catastrophic health event like the diagnosis of a disease or a heart attack that a man realizes that he has overlooked his health. In some cases it is possible to avoid a disease by adopting healthier lifestyle habits, unfortunately in many cases there is not a chance to make a ...
Quick Fit Tip - Men's Health
June 03, 2021 14:53 - 18 minutesApproximately 60% of American adults live with some kind of chronic health condition. Many diseases like diabetes, heart disease, high cholesterol and obesity are preventable with healthy lifestyle choices like exercise and good nutrition. However, even if you workout regularly and watch what you eat, it's still important to make your health a priority. June is Men's Health month and this quick fit tip provides some ideas and insights on what you can do to improve all aspects of your health. ...
Angie Asche RDN - Nutrition to Fuel Your Body
May 30, 2021 14:16 - 1 hourA healthy diet for an active body needs ALL macronutrients, specifically: protein for tissue repair, healthy fat to support physiological functions and carbohydrates to provide energy for high-intensity activities as well as supporting muscle growth. Food is fuel for your body; if you like to exercise and being physically active then you need the proper nutrition so that your body can perform its best while you're enjoying your favorite activities. With so much mis-information about fad diets...
Dr. Joan Ifland - Processed Food Addiction
May 29, 2021 04:59 - 1 hourAlcohol, drugs, gambling. shopping, sex and food are all known addictions; however one category is missing - that of processed food. Yes, that's right, not just food but processed food. Many processed foods have been chemically engineered to have the same effect on your brain as drugs like cocaine or heroin. It's important to realize that if you find yourself craving processed foods that is NOT a mistake because there is a multi-billion dollar industry working against you. Dr. Joan Ifland stu...
Pete Moore - Understanding the Finances of Fitness
May 21, 2021 06:20 - 47 minutesThe purpose of a business is to generate a profit by delivering a product or service to customers. The primary business model of the fitness industry is based on collecting monthly membership dues to have access to a facility to use the equipment and/or take instructor-led exercise classes. Because the membership model can provide a consistent revenue stream, over the past 15 years or so private equity and finance groups have become more involved in the fitness industry. One result of the 08-...
Quick Fit Tip - Benefits of Periodization
May 14, 2021 04:17 - 22 minutesInsanity = Repeating the same thing over and over yet expecting different results. The longer you follow an exercise program, the greater the risk of a plateau. Periodization refers to a structured program that alternates between periods of high, moderate and low intensity exercise in order to maximize the benefits of rest and recovery. Learn how periodization can benefit you; top performance coaches use periodization to help athletes prepare for competition, if it works for them, it will wor...
Melanie Webb - Working Out in Mother Nature's Gym
May 12, 2021 04:54 - 1 hourWhere's your favorite place to exercise? Yes, a hard workout with friends at the gym can make you feel great, but when was the last time you took the time to get out in nature and use that as your gym? Not just exercising outside, but getting off the grid and out into real nature? Melanie Webb is a personal trainer with a background in biology who grew up exploring the wilderness of Utah with her family. Melanie specializes in taking her clients outside to leverage the power of nature and has...
Sarah Bowmar - Fitness Innovator and Entrepreneur
May 05, 2021 01:47 - 1 hourThe old proverb, "Necessity is the mother of invention" accurately sums up how Sarah Bowmar has evolved from a young woman interested in working out to being on stage as a fitness competitor to promoting fitness programs on social media to starting a supplement company with her husband, Bowmar Nutrition. Throughout her career in fitness, Sarah has learned how to grow and evolve with emerging technology that allows her to promote her products by communicating directly with her clients. In a ye...
Quick Fit Tip - The Relationship Between Sleep and Brain Function
May 04, 2021 06:25 - 26 minutesThe more that researchers study sleep, the more they learn about how important it is for optimal health. In a recent study published in the journal Nature Communications, researchers observed that adults between the ages of 50 and 70 who average less than 6 hours of sleep per night had a 30% HIGHER risk of developing dementia and losing cognitive function. This Quick Fit Tip reviews the research and provides insights about why proper sleep is such an important part of a healthy lifestyle. h...
Quick Fit Tip - Nutrition
May 01, 2021 03:25 - 9 minutesThere are all sorts of gimmicks and fads that are marketed as nutrition solutions for rapid weight loss or muscle growth. Don't be misled by any of that hype, because it is the fuel for how your body functions, proper nutrition is essential for optimal health. Your body needs ALL macronutrients: protein, fat AND carbohydrates. This Quick Fit Tip is a reminder of some basic nutrition information so that you can have the proper fuel for your body as you enjoy your favorite warm weather activiti...
Bobby Congalton - The Science of Developing Athletes
April 30, 2021 14:07 - 58 minutesOnce upon a time the prevailing thought was that athletes should AVOID lifting weights because adding muscle would reduce their athletic ability which explains why football players had two-a-day practices and baseball players had spring training; they had to get in playing shape for their respective sports. Now in 2021 most high school athletes receive better strength and conditioning coaching than pro and collegiate athletes did as recently as the 1990s. Bobby Congalton is a founders of 1RM ...
Katy Bowman - Movement is Counterculture
April 28, 2021 02:00 - 1 hourRegular physical activity is essential for optimal health, especially for children who crave activity. Exercise is physical activity for a purpose, while general physical activity includes all of the daily tasks related to living such as walking to the store, taking the stairs or doing yard work. Even though modern technology has sought to remove the need to be physically active, there are still opportunities to build daily habits around physical activity. Katy Bowman is a biomechanist, the a...
All About All About Fitness - Trailer
April 22, 2021 10:35 - 5 minutesFitness is having the ability to do what you want to do when you want to do. Aging happens to everyone but consistent exercise, along with other healthy habits, like good nutrition and sleep, can slow down the effects of time. No matter how old you are right now, tomorrow you will be one day older; but don't worry, staying fit will give you the freedom to enjoy all of your favorite activities as you age. Exercise can help manage the aging process and All About Fitness is here to teach you how...
Mike Fitch - Creator of Animal Flow
April 22, 2021 05:01 - 1 hourMike Fitch is a movement coach and personal trainer who realized that while lifting weights can build a strong body, too much could cause injuries. In an effort to find a way to strength train with a lower risk of injury, Mike began experimenting with different types of bodyweight exercises. Starting with gymnastics and evolving into parkour, hand balancing and even break dancing, he ultimately developed a method of bodyweight exercise based on how animals move, hence the name Animal Flow. Fl...
Brandon Wagner and Marc Coronel - Getting Creative with Exercise
April 13, 2021 10:43 - 1 hourFitness can happen anywhere there is space to move. Brandon Wagner and Marc Coronel are personal trainers from Tucson, AZ and Las Vegas, NV, respectively; they are also master trainers, educators who travel the world to teach other personal trainers how to design the workout programs that produce results! On this episode, Brandon and Marc share the solutions they used to stay fit while gyms were closed. In addition, we talk about how to take your fitness to the next level, where you do that i...