Random Fit Powered by NASM
181 episodes - English - Latest episode: 2 days ago - ★★★★★ - 21 ratingsDid you realize in many scenarios fitness overlaps pop culture and the “real world?” Here are on Random Fit hosts Ken Miller and Wendy Batts explore all the unique and, at times, unexpected places health and wellness intersects with pop culture, as well as in movies, music videos, the news, and many other unexpected places. The personal trainers add their own unique perspective with some humor along the way.
Homepage Apple Podcasts Google Podcasts Overcast Castro Pocket Casts RSS feed
Episodes
Core-Tex Chronicles: Discussion on Fitness
April 17, 2024 10:00 - 45 minutesOn this “Random Fit,” join hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, as they’re joined by featured guest, international presenter, author, and inventor, Anthony Carey. Anthony has been an educator and practitioner in fitness and performance for over three decades, having educated professionals in the fields of fitness, medicine, and sports. The trio will deep dive into the evolution and trajectory of personal training, Corrective Exercise, inventing the Core-Tex, and m...
Intentional Living: Mind, Body & Plate
April 10, 2024 10:00 - 28 minutesOn this “Random Fit,” hosts Wendy Batts, and Ken Miller, explore being intentional when it comes to incorporating exercises and diet, while aiming to live a more purposeful and healthier lifestyle. The power of intention lies in its ability to shape our reality, transform our lives, and create meaningful connections with ourselves and others. By harnessing the power of intention, we can cultivate a life that is aligned with our deepest desires and aspirations, leading to greater fulfillment, ...
Five Misconceptions of Corrective Exercises
April 03, 2024 10:00 - 34 minutesOn this “Random Fit,” let’s separate fact from fiction when it comes to corrective exercises. Hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, will status the status quo in fitness and wellness by uncovering common misconceptions surrounding corrective exercise, as well as shed light on the truth behind these beliefs. ***Your opinion matters! We would love to know what you think about this show and the NASM Podcast Network. Please take our listener survey by clicking the link ...
Plastics & Your Health Unwrapped
March 27, 2024 10:00 - 27 minutesThis episode of “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, delve into the fascinating and sometimes concerning world of plastics and their impact on our well-being. They’ll will explore a burgeoning field of research that investigates the potential health effects of exposure to plastics, with a keen focus on the chemicals nestled within these everyday materials, as well the latest findings on Bisphenol A (BPA), microplastics in our environment, and the cont...
Unraveling the Mysteries of the Knee
March 20, 2024 10:00 - 32 minutesWendy Batts and Ken Miller explore the intricate mechanisms of the human body's joints. In this episode of “Random Fit,” the NASM Master Instructors unravel the mysteries of the knee joint, exploring its anatomy in detail and shedding light on its significance in our daily lives. Whether you're an athlete seeking to optimize performance, or simply curious about the wonders of the human body, this promises to provide valuable insights into the knee joint and its intricate relationship with the...
Running in Motion
March 13, 2024 10:00 - 29 minutesOn this “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, dive into the intricacies of one of the most dynamic activities known to humankind. They will unravel the complexities behind the seemingly simple act of putting one foot in front of the other and take you on a journey through the inner workings of the human body as it engages in the dance of running. From the synchronized coordination of muscles and tendons to the rhythmic interplay of cardiovascular and r...
Fit Fuel
March 06, 2024 11:00 - 26 minutesOn this episode of “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, dive into the topic of exercising on an empty stomach – a practice that has sparked both curiosity and debate among fitness enthusiasts. They explore the potential benefits and drawbacks of working out without a pre-exercise meal. Discover how exercising in a fasted state might impact your body's metabolism, fat utilization, and overall workout performance. We'll unravel the science behind this p...
The Correlation of Breathing & Movement Efficiency
February 28, 2024 11:00 - 45 minutesThe act of breathing stands as a cornerstone of human existence, exerting a direct influence on our health, well-being, and overall performance. Our breathing patterns, whether consciously or subconsciously regulated, have a profound impact on both the mind and body. On this “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, are joined by featured guest, Mike Watts, Alter Head of Performance & Science, to discuss an easy and comprehensive understanding of the sign...
Inside the Combine Curtain
February 21, 2024 11:00 - 34 minutesThe NFL and NBA Pre-draft Combines tests prospective prospects both physically, and mentally during the biggest “job interview” of their young lives. On this episode of “Random Fit,” hosts, and NASM Certified Personal Trainers, Wendy Batts, and Ken Miller, unveil the secrets of the NFL and NBA Combine. From 40-yard dashes to vertical jumps, get a peek into the world of professional NFL and NBA player evaluations. See what these athletes have to do to transition from amateurs to professionals....
Beyond the Scoreboard
February 14, 2024 11:00 - 28 minutesFrom baseball diamonds to soccer fields, join hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, as they explore how sports icons are making a lasting impact on youth empowerment, mental health, environmental conservation, education, women's rights, and global humanitarian efforts. It's not just about the game - it's about the positive change these athletes bring to the world. On this episode of “Random Fit,” discover the inspiring stories of those who go the extra mile both on ...
Urban Fitness Explorer
February 07, 2024 11:00 - 24 minutesOn this “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, deep dive into the importance of discovering the fitness potential in urban environments. They will explore different urban parks and recreational spaces, highlighting available workout stations and providing valuable fitness tips. Whether you're looking for new workout ideas or simply want to make the most of your local parks, this is the episode for you. Did you hear? The most trusted name in fitness is n...
Wilson Du: Renal Warrior
January 31, 2024 11:00 - 39 minutesOne day, Wilson Du decided to face down his fears. Now, he’s helping others face down theirs. From kidney transplant waitlist to kidney transplant recipient, to life changer, Du is making the most of life through fitness. On this “Random Fit,” hosts Wendy Batts, and Ken Miller, are joined by the acility owner and trainer, for this inspiring, and heart-felt, episode on what it takes to be a part of the organ transplant system and how Du is inspiring others through a dedicated commitment to ex...
New Year, New You
January 24, 2024 11:00 - 38 minutesJoin us on "Random Fit" with hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, as they dive into the world of cutting-edge recovery products designed to elevate your post-workout experience. In this discussion, they detail and explore recently released recovery tools that pack a punch when it comes to moving and feeling better. Discover how these innovative tools can enhance your recovery time and optimize the intervals between your workouts. Whether you're an exercise enthusia...
2024 ACSM Fitness Trends
January 17, 2024 11:00 - 51 minutesLet’s get trendy. On this episode of “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, delve into the top fitness trends predicted by the American College of Sports Medicine (ACSM) for 2024. From innovative training techniques, to the latest in wellness technology, we explore how the fitness landscape is evolving. Tune in to discover the trends shaping workouts, nutrition, and wellness this year, and gain insights into how these trends might impact your fitness jo...
Jump Rope Revolution
January 10, 2024 11:00 - 31 minutesGet ready to revolutionize your fitness routine! On this "Random Fit," hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, dive into the fascinating history of jump rope, its diverse cultural impact, and the surprising mental benefits. Discover why jump rope is not just a form of exercise but a lifestyle, as well. Don't miss the chance to embrace the joy of jumping and elevate your fitness game. Join the jump rope revolution and bounce your way to a healthier, happier you! Did yo...
How to Avoid the ‘Freshman 15’
January 03, 2024 11:00 - 26 minutesHabits change over time and there is a tendency for incoming college freshmen to put on a pound or two during that first year of higher learning. It’s often referred to as, the “Freshman 15.” According to “Random Fit” hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, with some time and attention, this doesn't have to happen. Download, listen, and share this episode with your college freshmen and see what they can do to keep off the unwanted weight. Did you hear? The most trus...
(Holiday Bonus) How to Prevent Muscle Soreness
December 29, 2023 11:00 - 38 minutesIt's almost inevitable. When you try any new physical endeavor, you're going to feel "sore." In this episode of “Random Fit,” hosts Wendy Batts and Ken Miller detail the how and why our muscles often feel the way they do post-workout. They’ll also debunk common misconceptions, like, “if you’re muscles aren’t sore, you probably didn’t work them hard enough,” as well as explain why exactly those muscle feel sore, and tips to decrease the post-exercise aches in this holiday bonus presentation.
(Holiday Bonus) Seven Fundamental Movement Patterns
December 28, 2023 11:00 - 35 minutesBuilding a strong foundation for you everyday activities need to be a focal point for any workout you do at the gym. In this holiday bonus “Random Fit,” hosts Ken Miller and Wendy Batts detail the seven fundamental movement patterns that will not only enhance coordination, and balance, but focus on all major muscle groups. These patterns will minimize your risk of injury and take you back to the basics. Let us help you immediately build a better foundation!
First Things First: Cardio or Lift?
December 27, 2023 11:00 - 36 minutesFor as long as gyms have been in existence, there's been the age-old question, "Do my cardio first or lift weights?" In this episode of “Random Fit,” NASM Master Instructors, and hosts, Wendy Batts, and Ken Miller, explore which element works best when programming, different options to “warm up” if you opt to wait on the cardio portion, the importance of assessing your personal goal, and much more. Enjoy this holiday encore! Did you hear? The most trusted name in fitness is now expanding into...
(Holiday Bonus) The Five Components of Physical Fitness
December 22, 2023 11:00 - 32 minutesFitness comes in many different forms. When it comes to defining what it is to be “physically fit,” we may experience trouble coming up with a definition. Well, this episode of “Random Fit” clears up any possible confusion. Hosts, and NASM Regional Master Instructors, Wendy Batts, and Ken Miller, review the five basic components of physical fitness in this special holiday encore presentation. With this overview, you'll want to take a second look at what your exercise routine looks like and s...
The Second Act
December 20, 2023 11:00 - 35 minutesThe “what’s next” in life can be challenging, especially for the ultra-successful. Join us on “Random Fit” for a unique "Second Act" episode, delving into the inspiring stories of former sports pros who've conquered new fields. From neurosurgeons to entrepreneurs, these athletes redefine success, proving that the skills learned on the field translate seamlessly to success in various professional realms. Join hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, and be inspired by t...
Move to Succeed
December 13, 2023 11:00 - 28 minutesWe’re on the move for this episode of “Random Fit!” Hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, deep dive into changing the way you think about your daily commute. They also explore the countless benefits of incorporating an active commute into your daily routine and that your journey to work can be so much more than just a time-consuming, stressful task. It can be an opportunity to improve your physical fitness, mental well-being, and overall quality of life. If you're a...
Buzzing with Vitality
December 06, 2023 11:00 - 31 minutesOn this episode of “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, provide practical tips and takeaways to incorporate honey and bee-related products into your fitness regimen, helping you achieve your health and wellness goals. Discover the surprising ways in which honeybees can positively impact your physical fitness, immunity, and mental well-being. Did you hear? The most trusted name in fitness is now expanding into the physique and bodybuilding world. Becom...
Finding Your Perfect Gym
November 29, 2023 11:00 - 31 minutesIn this episode of “Random Fit,” hosts Wendy Batts, and Ken Miller, dive into the nitty-gritty of finding your perfect gym. They guide you through the critical factors, from location and cost to the amenities, staff expertise, and membership options that can make or break your fitness journey. We'll also explore the array of classes and programs available, ensuring you’ll find the ideal fit for your exercise goals. Whether you're an exercise enthusiast or a personal trainer seeking the best ...
Sleep: Recoveries Secret Weapon
November 22, 2023 11:00 - 39 minutesOn this episode of “Random Fit,” hosts, and NASM Master Instructors Wendy Batts, and Ken Miller, are joined by featured guest, Garmin Product Manager, Kerri Futrell, to explore the fascinating connection between sleep, HRV (Heart Rate Variability), and their profound impact on performance and wellness. The trio delves into the intricacies of monitoring sleep patterns and HRV, shedding light on how personal trainers and exercise enthusiasts can optimize their training regimens. Discover the s...
Buffet Survival Guide
November 15, 2023 11:00 - 33 minutesIf you're an exercise enthusiast or personal trainer, this “Random Fit” is for you! Hosts, and NASM Master Instructors Wendy Batts, and Ken Miller, are diving deep into the world of buffet dining and how to maintain your weight management goals while indulging sensibly. Buffets can be a battleground for over-indulgence, and that's why self-regulation is a must. This episode will feature tips, complete with pre-, during, and post-buffet strategies to help you conquer the smorgasbord challenge....
Gym Safety 101
November 08, 2023 10:00 - 35 minutesThe top priority for all who attend a gym is to get healthy and get fit. The gym can be your release valve for stress, where you lift and move to get your body right. It can also be a place you dread if the fitness center isn’t safe. On this episode of “Random Fit” hosts, NASM Master Instructors, Wendy Batts, and Ken Miller, explore the trials and tribulations of visiting your gym or health club, as well as what you can do to get the workout you want and need, safely. Did you hear? The most ...
Navigating Nature’s Gym
November 01, 2023 10:00 - 24 minutesOn this episode of “Random Fit,” hosts, and NASM Master Instructors Wendy Batts, and Ken Miller, dive into the world of Orienteering, a thrilling sport that combines fitness and navigation skills in the great outdoors. They’ll explore how orienteering tests your physical and mental endurance, while honing your problem-solving abilities. Plus, an in-depth discussion of strategies, gear, and training tips that make orienteering a perfect blend of exercise and adventure, catering to both fitness...
Contact vs. Non-Contact Sports Injuries
October 25, 2023 10:00 - 34 minutesIf you play high-level competitive sports, injuries are an inevitability. It's impossible to get the injury risk down to "zero" but there is preventative maintenance which can be done to address potential setbacks, as well as accelerate the healing process should it occur. On this episode of “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller address the various components that can help with mitigating injury risk for contact and non-contact sports. Did you hear? ...
Body Composition Change & Nutrition
October 18, 2023 10:00 - 33 minutesCan your multi-task body composition change? In other words, can you really do two things at once when it comes to changing your body composition by losing fat and putting on muscle? On this episode of “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, and returning Registered Dietician, Kat Barefield R.D., detail what it takes to do two things at once, lose fat and put on muscle. Did you hear? The most trusted name in fitness is now expanding into the physique...
Inflammaging
October 11, 2023 10:00 - 30 minutesWhat is inflammaging? Well, it’s a newer term that you might have heard being discussed in fitness and wellness circles. On this episode of “Random Fit,” hosts Wendy Batts, and Ken Miller, are joined by featured guest, NASM Master Instructor, and Registered Dietician, Kat Barefield, to detail what inflammaging is, and what we can do about it. Did you hear? The most trusted name in fitness is now expanding into the physique and bodybuilding world. Become an NASM Physique and Bodybuilding Coach...
Load Management for Professional Athletes
October 04, 2023 10:00 - 25 minutesPlayer longevity within a sport can be a big goal for professional athletes but it begins and ends with a sports season. Load management was first criticized in a regular season NBA game but is now common practice throughout the league. On this episode of “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts and Ken Miller, explore the philosophy, strategy, and what it has means to athletes, and sports fans alike. Did you hear? The most trusted name in fitness is now expanding into ...
Fitness Through the Generations
September 27, 2023 10:00 - 38 minutesNo matter what the age, fitness is an integral part of living a vital life. As the generations have gone through their respective aging cycles, their wants, and expectations, of fitness and health changed. On this episode of “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, along with featured guest, Sarah Marin Ph.D., explore generations, life stages, and how fitness fits in. Murphy Research: www.murphyresearch.com State of Our Health research program: https:/...
Sleep Apnea: What You Need to Know
September 20, 2023 10:00 - 32 minutesMost of us think we're going to sleep at night and wake up bright-eyed and bushy tailed. However, that's not the case for the 70 million Americans who may be suffering from Sleep Apnea. This sleeping disorder can have a financial effect of billions of dollars due of unrestful sleep. On this episode of “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller define and explore sleep apnea, as well as possible solutions that can help you feel less like Freddie Kruger and ...
Building Unbreakable Hips
September 13, 2023 10:00 - 35 minutesIt’s all in the hips. Hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, are joined by featured guest, Jiji Pollack, certified personal trainer, and dedicated health coach. The trio explores the anatomy of the hips, coaching tips for women on their period, hip resistance training techniques, defining the cue angle, and much more. Hip, hip hurrah for this episode of “Random Fit!” The most trusted name in fitness is now expanding into the wellness world. Become an NASM Certified...
Recovering From Pickleball Injuries
September 06, 2023 10:00 - 30 minutesPickleball has been called the fastest-growing sport in the US. With millions now playing, it only makes sense more may experience injury. This racket sport is no exception. On this episode of “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, explore several Pickleball common injuries, as well as practices and techniques to help get you back on the court sooner than later. The most trusted name in fitness is now expanding into the wellness world. Become an NASM ...
What’s So Odd About ‘Odd Position Strength?’
August 30, 2023 10:00 - 50 minutesOdd position strength is defined as the ability to generate force from ‘uncommon,’ less symmetrical body positions. On this “Random Fit,” hosts Wendy Batts, and Ken Miller, along with featured guest, internationally recognized industry leader in health and human performance, Michol Dalcourt, deep dive into the topic with specific workouts, advice for beginners, the new “popular areas” at the gym, and several other examples of how you can implement odd position strength into your training repe...
The Future of Fitness
August 23, 2023 10:00 - 38 minutesFitness continues to be an ever-evolving industry, paving its ever-unique path with ways for people to improve their health and overall lifestyle. On this episode of “Random Fit,” hosts Wendy Batts, and Ken Miller, are joined by featured guest, Amy Boone Thompson, who will discuss bringing fitness to the forefront not just for the US but to the World. Thompson has been involved in the fitness and sports fields for three decades. From fitness professional to CEO, she has participated in many d...
Health Benefits of Living with Pets
August 16, 2023 10:00 - 26 minutesLet’s be honest, pets make everything better. There’s nothing better than walking through the front door and sitting there, waiting for you, is Fido. There is no greater joy at the end of the day than seeing your "best friend" where all they want to do is greet you and let you know that you've been missed. Yes, we realize that this isn't the scene for every pet owner, but the physical, mental, and emotional benefits are proving to be there when it comes to the health benefits of owning a pet....
R.I.C.E, M.E.A.T, P.E.A.C.E, & L.O.V.E
August 09, 2023 10:00 - 33 minutesIf there's been injury in sports, there's been the question, “What do we do now?” There have been different camps on what to do from icing immediately to not icing at all. On this “Random Fit, hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, explore the different practices as it's been applied over the years and why. Did you hear? The most trusted name in fitness is now expanding into the physique and bodybuilding world. Become an NASM Physique and Bodybuilding Coach and you w...
The Great Outdoors: More Harmful Than Helpful?
August 02, 2023 10:00 - 33 minutesWhen the weather is right running on an outdoor trail, swimming at the beach, or meditating at the park can be ideal places to challenge the body, or relax the mind. Sometimes the great outdoors can be more harmful than helpful when it comes to your health. On this “Random Fit,” hosts Wendy Batts, and Ken Miller, detail a plan of attack when outdoor pollutants hurt you more than the exercise session helps you. Don’t worry, this episode promises not to pollute your brain! Did you hear? The m...
Impact of Physical Activity on Mortality
July 26, 2023 10:00 - 39 minutesExercise has more benefits than people realize. Through movement, you’ll look better at the beach, enhance endurance in everyday activities, and finish the race that you've had on your bucket list. Challenging the body can help someone live a longer, healthier, and happier life. On this “Random Fit,” hosts Wendy Batts, and Ken Miller, detail guidelines for disease and exercise, and how more intense and frequent bouts can improve quantity and quality of life. Did you hear? The most trusted ...
Getting High: Altitude Training
July 19, 2023 10:00 - 37 minutesFitness and performance training at elevation can reap great benefits if done correctly. The rapid transition to higher elevations can affect upwards of 50% of the people that ascend to high altitudes. On this episode of “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts and Ken Miller explore the good, bad, and the ugly of training at altitude. Did you hear? The most trusted name in fitness is now expanding into the physique and bodybuilding world. Become an NASM Physique and Bod...
Stairway to Fitness Heaven
July 12, 2023 10:00 - 33 minutesMost people who have a gym membership will walk past the dreaded Stair Climber while those searching for a challenging cardio session know where to find it. Climbing stairs to get from floor to floor or climbing stairs that are constantly disappearing out from underneath will truly work both heart, muscle, and spirit. On this episode of “Random Fit,” hosts Wendy Batts, and Ken Miller, explore the benefits of using this often avoided, yet highly rewarding, method of climbing to better fitness...
First Things First: Cardio or Lift?
July 05, 2023 10:00 - 36 minutesFor as long as gyms have been in existence, there's been the age-old question, "Do my cardio first or lift weights?" In this encore presentation of “Random Fit,” NASM Master Instructors, and hosts, Wendy Batts, and Ken Miller, explore which element works best when programming, different options to “warm up” if you opt to wait on the cardio portion, the importance of assessing your personal goal, and much more. Did you hear? The most trusted name in fitness is now expanding into the physique a...
Conditioning for ESports
June 28, 2023 10:00 - 31 minutesWho would have thought that sitting around playing video games could lead to a full-time occupation? Welcome to the new reality. Many who have been able to realize this dream are also subject to the effects of chronic sitting and staring at multiple screens. On this episode of “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts and Ken Miller discuss the amounts and types of training for these gamers and what they do to stay in peak performance shape. Did you hear? The most trusted...
Circuit Training
June 21, 2023 10:00 - 28 minutesA form of body conditioning, circuit training targets strength building and muscular endurance, and was voted Top 20 fitness trends for the last few years. In this episode of “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, explore the ins, outs, ups, and downs of circuit training, as well as why it's become one of the more popular methods for working out. Did you hear? The most trusted name in fitness is now expanding into the physique and bodybuilding world....
Motor Sports Conditioning
June 14, 2023 10:00 - 28 minutesMotorsport races are more than just sitting behind the wheel of a high-powered vehicle for hours on end. There are several unexpected variables and extreme conditions that race car drivers must be prepared for with their endurance and strength. Hosts Wendy Batts, and Ken Miller, explain what the highest-level drivers must do to be the best at over 200 miles per hour. So, start your engines, buckle up, and speed on in to this episode of “Random Fit!” Did you hear? The most trusted name in fit...
What the Ruck?
June 07, 2023 10:00 - 32 minutesCardio and Strength training do not have to be different parts of the same goal of achieving better conditioning. "Rucking" has become one silently growing form of exercise. It combines both strength training and cardiorespiratory training. On this episode of “Random Fit,” load up your backpacks and take a walk while you listen to hosts Wendy Batts, and Ken Miller, deep dive into Rucking and its many benefits. Did you hear? The most trusted name in fitness is now expanding into the physique...
Routines: The Not-so-life Hack Hack
May 31, 2023 10:00 - 27 minutesWhether you realize it or not, we all have a routine. Ask yourself," What's that one thing that you do that you don't realize that you do?" It's these little things that we do throughout the day, with little to no resistance, that feed into us getting better or worse for that matter. On this episode of “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, explore the importance of routines by looking at what we need to consider for making micro-changes that have macr...