Coulee Region Bootcamps

I recently received this email from bootcamp legend BJ Gaddour of Mission Metabolism Bootcamp in Milwaukee.  I thought it was right on the point.  No matter how great the programming is for your workouts, you still need to put the effort in to get the results. 

Just an FYI, at Coulee Region Boot Camps we design our classes to be “metabolic conditioning”.  It is explained in the post, but essentially if you are trying to burn fat, lose your baby weight, get rid of your gut and achieve a lean and fit physique, then metabolic conditioning is the biggest bang for your buck.  If you want to get big and bulky then what’s written below does not apply to you.

Without further ado……. here’s BJ…..

Metabolic Training is the ultimate fusion of anaerobic strength and aerobic cardio exercise and adds a new twist to the classic bodybuilding routines of the past. 

A metabolic workout is essentially a total body interval workout using short, max effort anaerobic work periods (typically 15-60 seconds in length) performed in an alternating set format (such as supersets, circuits, complexes, Tabatas, etc.) with short, incomplete rest periods between exercises (typically 10-30 seconds in length). 

The high training intensity builds strength and muscle, jacks up anaerobic metabolism, and creates a large post-workout afterburn for up to 48 hours after completing your workout.

The high training density, or work completed per unit of time, causes a great deal of direct calorie burning during the workout to best stimulate fat loss.

Finally, the negative work-to-rest ratios (e.g. 20 seconds of work and 10 seconds of rest) inherent to the vast majority of metabolic workouts create a cumulative fatigue that also stimulates aerobic metabolism and thus provides incredible cardiovascular benefits.

That being said, metabolic training is not for the weak of mind or heart and it’s all about working as hard as you possibly can at your current fitness level. Outlined below is a general criteria to follow to ensure you do just that:

Four Signs You’re NOT Working Hard Enough

1.) Lack of Muscular Burn: Anaerobic exercise with short, incomplete rest periods creates a great deal of lactic acid accumulation causing intense muscular fatigue and burning. Simply put, if your muscles aren’t burning, you’re not working hard enough. However, this does not mean that you need train to muscular failure on every set. However, for the optimal training effect you should come close to but stop just before technical failure, the point at which going any further would comprise proper exercise form and technique.

2.) Lack of Personal Confrontation: Studies show that training intensity, not volume, determines the degree of metabolic boost from a given workout. That being said, if you don’t have at least a couple moments during your workout when you feel like you want to quit or you hate your life, you’re not working hard enough. Progressive overload remains the hallmark of any solid fitness routine and if you are not pushing past your comfort zone your body will stop adapting to ANY routine. This is nothing more than the man in the mirror test- get some!

3.) No Sounds of Exertion: If you’re not grunting, groaning, huffing, or puffing you’re simply not working hard enough. Your heart rate should be up the whole workout with your lungs working overtime and you might even get a nice little workout booger or two by the time it’s all said and done. In other words, these total body workouts create a systemic effect that activates your body’s fight or flight response to help you go the distance. I’m not saying you have to scream like a rabid animal, but I am saying that I wouldn’t be surprised if you did. Finally, I think another good analogy is the 4 letter word test- if you’re not fighting back the burning desire to yell out a profane 4 letter word or two, well then you’re probably not working hard enough.

4.) Not Sweating: A good metabolic workout will have you glistening during the first couple minutes of the workout and your shirt should be soaked halfway in. If you’re not dripping in a pool of your own sweat at the end of each workout, you simply did not use use heavy enough loads or advanced enough exercise variations to create a metabolic disturbance. Either that or you were resting too long between sets. In general, you should never take more than 60 seconds of rest between sets with metabolic training and 10-30 seconds seems to be the sweet spot.

Four Signs You’re Working Too Hard

1.) Diminished Training Intensity: In general, if you need to reduce your training loads from set to set, then you’re probably working too hard. Your goal is to be able to use the sames loads at the end of the workout that you used in the beginning without excessively resting before increasing the loads in the subsequent workout. The only exception here is if the workout actually calls for you to reduce your loads throughout the training session. In addition, it’s better to go into a given work period with a general rep range to work within. For example, if you were using 30-second work periods, a typical rep range within that time frame is 8-12 reps if you’re moving at the typical 3-4 second per rep tempo. If you’re getting more than 15 reps, the loads are too light. If you’re getting less than 6 reps, the loads are too heavy.

2.) Excessive Resting: If you are being forced to rest/pause a couple times during a work period, or you’re resting longer than your rest periods allow for, you’re probably working too hard. If you choose the appropriate exercise intensity, you should be able to train with minimal if any stopping during the work periods within your workout. As the workout progresses, a brief 3-5 second pause here and there to reset and reload is fine, but if you’re taking any longer than that and stopping constantly, then you need to reduce your loads or regress the exercise appropriately.

3.) Excessive Breathing: A good workout will have you breathing hard as your body’s demand for oxygen increases, but you should never be completely out of breath or gasping for air. If you start wheezing or coughing, that’s a clear sign to stop exercising immediately. If symptoms persist, it could be related to exercise-induced asthma or another serious condition and you should seek immediate medical attention. It’s important to note that larger individuals with more muscle mass will have greater overall oxygen demands and will thus be more prone to being out of breath than their smaller, less muscled counterparts.

4.) Dizziness or Blurred Vision: If you get dizzy or have vision trouble during any portion of exercise, then you’re probably working too hard. Either that or you could be experiencing a migraine or vertigo or have symptoms of low blood pressure, dehydration, or lack of nutrition. If this conditions persists, you must immediately discontinue your fitness program and seek medical attention. 

*************

Anthony here again……….

Please take a hard look at yourself next time you workout.  Are you really working or coasting?

As I tell my clients….. get comfortable being uncomfortable.

My previous post I talked about changing your routine to get the results you want.

You can read it HERE

I wanted to add something to that.

The key to making changes to your life is to change your routine.  The key to changing your routine is PLANNING.

“Failing to plan is planning to fail”

Without planning your routine can and probably will fall apart.  If that does happen the most important thing is to not cry about it and jump right back on board your routine.

But we really want to stop that from ever happening.  That’s where planning comes in.

Take the example from a previous post.  Someone has set a goal of making one home-cooked meal every day.  No instant junk from a box or just add water type of meal.  Real food and a recipe. 

What happens if this person does not plan out his meals for the week?  What happens if he does plan out his meals, but does not shop for the ingredients? 

He falls back onto his old routine.  He’s hungry and frustrated and the drive through is only 5 minutes away.  He falls back into his old comfort zone.

There is a quote that says “We do not rise to the level of our expectations. We fall to the level of our training.”

Same principle here.  If we are not prepared and don’t plan then we can’t execute our routine.

So what happens when something forces us out of our routine?

And I don’t mean being lazy.  I mean your family comes to visit, or you are on vacation, or your house caught on fire, etc.

Random events can throw us off our routine.  What do we do then?

“We do not rise to the level of our expectations. We fall to the level of our training.”

How can you execute your routine while you are not in your routine environment?

It’s all about following molding your routine to your new environment and having a little will power.  You have to fall into your new comfort zone and not your old comfort zone.

Recently I had to travel for my full time job.  I spent 5 days flying and driving in 5 different states with a group of coworkers.  Every meal was at a restaurant or hotel. 

I’ll try to document how I stuck to my routine while on the road in the following days.  Hopefully you can use this to your advantage next time you are forced out of your routine.

Thanks,

Anthony

The best way to lose weight (especially lose fat) is to have a healthy eating routine and an effective workout routine.   You’ll notice the word routine twice in the previous sentence.  I wanted to emphasis it because I believe that is the key to any fitness or weight loss goal. 

ROUTINE

Why do so many people lose weight on a crash diet for 4 weeks and then gain it all (possibly more) back? 

It’s because what they did was temporary.  It worked for a while and when they stopped everything reversed.  What they did to lose the weight initially was probably very severe and a huge change from their previous routine (there’s that word again).   After a while they couldn’t handle the huge change to their routine and reverted back to their old ways.

Unfortunately their old ways was caused them to be overweight or out of shape or whatever it was they didn’t like. 

Routines are very hard to break.  Most of you know that.  I see this all the time with members at Coulee Region Boot Camps.  Negative routines are the biggest obstacles to fat loss.

So how do we change our routines permanently? 

Small steps.

Now don’t get me wrong. Some people need an intervention and have to do a complete 180 degree turn.  This can work, but typically that person needs someone else there to force this intervention. 

This can be an accountability partner or even a coach of some sort. 

Look at the weight loss TV shows.  If there wasn’t a coach or other participants there do you think the contestants would get the amazing results they do?  Not likely.

Back to the topic at hand………..small steps.

This may be a bad analogy or even cliché, but think about the frog and the boiling pot of water.  You throw a frog in a hot pot of water and it jumps out right away, but if you throw a frog in a pot of room temperature water and slowly add heat the frog will hang out in that water until supper is ready.

People are the same way.  Take someone who has been eating fast food and candy multiple times every day and hasn’t exercised since 7^th Grade PE class.  Suddenly they are lifting weights and running 2 hours a day and eating nothing but steamed broccoli and chicken for every meal.   What do you think is going to happen?  They are going to jump ship as soon as possible.  They might stick it out for a couple weeks depending on how stubborn motivated they are, but it almost always ends up being too much for them to handle.

Now guess what?  They are back on the couch eating Mickey D’s and peanut butter cups.

How can we use small steps create a lasting change to their routine?

Depending on what their fitness levels actually are we can have them start walking a few times a week.  From there we can add in some calisthenics and stretching.  Likewise we can have them eat fast food once a day instead of twice a day.  Get them to cook their own food once a day. 

These actions may not seem like much, but depending on the person they may be.  The idea is to create little victories and have it snowball into larger ones.

This person’s old routine was eating fast food 14-20 times per week.  Their new routine is eating fast food 7 times per week and eating home cooked meals 7 times per week. 

That sounds like an improvement to me! 

And guess what…..we can keep changing the routine every couple weeks.   Just like boiling a frog, they barely even notice the changes.

Just to clarify, if someone has a goal to lose weight or fit into their skinny jeans in a short period of time then you would have to be more aggressive with the changes in your routine.  That is ok and can be done.  I see that happen all the time at Coulee Region Boot Camps.  People have an aggressive goal and they attack it.  Be aware that they have the motivation, accountability and coaching provided in our program and are less likely to revert back to old habits.

Ideally we should view fat loss, weight loss, strength, endurance or whatever you are trying to achieve as lifelong goals.  What would happen if you get a little better each day or each week for a lifetime? 

To steal an idea from Todd Durkin, if you get 1% better each week at the end of the year you are 52% better than you were last year.  What if you got 1% better each day?  Small improvements over a long time produce fantastic results.

Where can you make that small change in your routine?  How can you get 1% better tomorrow?  I’d love to hear your answers in the comments below!

 Thanks,

Anthony

I spent the weekend at my parents house to attend the wedding of a good friend. It’s great to get back home be back on the farm (even though it’s just an acreage now, no animals besides cats and a dog). 

They also happen to live over 25 miles from the nearest commercial gym or “fitness center”. 

So what do you do when you want to get a good workout in?  Not just going for a run, but something that will elevate your metabolism, get you stronger and get that fat burning!

I was not going to make the 40 minute drive.  There was just too much stuff going on to justify the time commitment. My wife was in the wedding and doing “wedding stuff” all day.  I have to help watch our two kids and help my parents with anything they want help with around the place.

Have you been in a similar situation? Do you give up and plan to “make it up” next week? 

I decided nothing will stop me and if this happens to you; you have lots of choices.

1. Do a bodyweight only workout. Pick out a number, say 100, and perform that many reps of pushups, squats, lunges, and jumping jacks.  Break them up any way you like them and don’t stop until you are all done.  Simple and effective.

2. If you are planning ahead you can bring some bands along to incorporate into your bodyweight workout.  This allows you to incorporate some pulling exercises to get a balanced workout for your whole body.  Check out the best bands you can possibly get from the Band Man Dave Schmitz.

3. Odd object lifting.  Find something reasonably heavy (large stones, logs, small children, tires, etc) and lift it any way you can imagine.  You can even pick it up and carry it for distance.  This will get you a great workout and hit all those “inbetween” muscles you forgot you had!

Lucky for me my dad unknowingly came to the rescue.  The barn roof in the process of being reshingled to fix some holes.  There were 25 bundles of shingles (70lbs each) that needed to be carried up the ladder to the top of the roof. 

So I threw the bags on my shoulder (1 at a time) and carried them up the ladder and dropped them on the roof.  I did this as quickly as possible to really push myself and also to avoid the angry wasps that had a few nest under the hole in the roof and didn’t like me slamming the shingles onto the roof their home was attached to.  My dad found some wasps spray and stood on the roof “riding shotgun.”

So 15 minutes, 2 stings and 50+ dead wasps later I was done.  I felt great to get in such a demanding workout in the fresh air. 

For completeness sake I went into the garage and did a few sets pullups on the steel beam in the roof.  I also climbed from one end of the beam to the other with my knees tucked to my chest to avoid the cars.  After that I did some pushups.

That was it.  I got a great workout incorprating total body moves, some upper body pulling, core and grip all while helping my dad out. 

So there are no barriers to good workouts, just excuses.  Get creative and get fit!

When I go into any gym I always lots of ellipticals.  They always seem to be the busiest piece of equipment in the gym. I’m sure the people using them have goals of losing weight and being healthy.   They rely of these machines to help burn fat while being easy on the joints. 

Now I think if someone has a knee injury, then the elliptical may be the only exercise they can do without pain.  That is great.  As long as they are doing something for their health, go ahead.

However, the elliptical machine can cause problems of it’s own.  Check out this article that explains more:

http://www.thespec.com/article/813467

Basically the elliptical machine put the user is a forward position.  The hip flexors are shortened and over time short hip flexors lead to back pain. 

So what are we to do?  Either have knee pain or back pain?  Is that our only choice?

Absolutely not!

Start strength training for goodness sake.  Proper strength training routines that use a full body workout are the best exercise for you.  Strength training helps build lean muscle.  This lean muscle burns fat like crazy. 

Strength training also can help keep your joints healthy.   By using the proper exercises and correct form you strengthen the muscles around your joint.  You can also improve your joint mobility and muscle flexibility.  Neither the elliptical or treadmill can do that.

It may be intimidating to start strength training.  You may not know where to start.

It’s really easy.  Pick a few exercises.  Let’s use bodyweight squats, pushups (put your hands on a higher surface like a table or chair to make them easier), and lunges.  Now do 10 reps of each.  Start with the squat, then pushups, then lunges.   Do them as quickly as possible then rest 30 seconds.  Repeat 3-5 times.  That is a great workout with no joint impact. 

At Coulee Region Boot Camps in La Crosse we always balance the exercises over your entire body.  Your form is always monitored to ensure safety for your joints and muscles.  And using our interval style strength training will help you melt off 9x more fat then running on a treadmill or elliptical.

I hope you can see how ellipticals should be a complement to a exercise program.  They should never be the whole program!

But if you have to use the elliptical please stretch your hip flexors before and after.  That’s all I ask.

I often get asked what the best exercises are to lose fat AND gain muscle fast.

I’ll keep this as simple as possible for you. The best exercises for fat loss are also the best exercises for muscle gain and visa versa. These exercises all have one thing in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible.

Both the scientific research and the real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain.

It’s as simple as the Dream Body Equation below:

More Muscles Involved =

More Calories Burnt + Greater Muscle-Building Stimulus =

Greater Fat Lost + Greater Muscle Gain

I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide. Hate because they break me every single workout by leaving me in tears while in a pool of my own sweat.  In other words, these are not for the weak of mind, body, or soul!

 Stay tuned for a video to demonstrate the exercises below!

Without further adieu, here is the official top 10 list of my favorite total body exercises in the world for fat loss and lean muscle gain:

Exercise#1- Any Burpee Variation

Exercise#2- Any Squatting Combination Exercise- Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.

Exercise#2- The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags

Exercise#3- Any Lunge Combination Exercise- Alternating Lunge plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Curl etc.

Exercise#4- Any Push-Up Combination Exercise- Push-ups plus Knee-Ins, Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups, Four-Way Push-up Crawl, etc.

Exercise#5- The Chop- Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

Exercise#6- Olympic Lifting Variations: Dumbbell or Kettlebell Cleans, Snatches, High Pulls

Exercise#7- Pushup to Plank Transfer

Exercise#8- Rear Foot Elevated Deadlift plus Curl to Press

Exercise#9- Med Ball Snatch-Slam Combo

Exercise#10- Dumbbell or Kettlebell Single-Leg RDL plus Row

Well I hope you take my expert advice and jack up your training with these 10 deadly total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the next level.

I’ll be sharing some more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that are holding your sexy back in the days to come

Anthony Dix

Coulee Region Boot Camps

In last weeks post I explained why crunches should not be the primary exercise for your abs or core or whatever else you want to call it.  In fact if you never did a single crunch again I think you would be much better off. 

So how do we train our abs and get a flat tummy or six pack abs?

For one, abs exercises will not give you a six pack.  Only having low body fat accomplishes that, but we’ll save that for another blog post.

Ok, so what ab exercises should be do?

That’s why were here. Hold on to your seats.  Some of these exercises may not be new to many, but are you actually doing them?

First we have to realize the primary function of the abdominals is to prevent movement, not create movement. 

Go ahead and read that sentence again and think about it for a second. Seriously, do it. I’ll wait.  Ready?  OK.

Now we need to train the core in a way that will support its primary function. 

We accomplish that with pillars (aka planks).

Pillars incorporate your core, arms, shoulders, glutes and thighs in one exercise.  The human body love to incorporate many different body parts to accomplish a task.  Your body does not think if terms of body parts, it only knows movements. 

So know you are doing an exercise that that strengthens your core and uses more muscle groups which means more calories burned.   Score!

See the pictures below on how to do a front pillar and a side pillar. It’s pretty self explantory.  Just think straight line from head to toe.  You want to squeeze your abs and your glutes to maintain that straight line.

Front Pillar

Side Pillar

Incorporate these into your workouts and your core will thank you.

Almost everyone wants 6-pack abs or a flat abs.  For decades most people have believed that doing a few thousand crunches a day will get us a magazine model midsection.

I want to speak out against crunches.  They will not get you the tight stomach you desire.  Yet they are the go to exercise for almost all “core” training in gyms and fitness classes today.  So why does this happen?

Because people are lazy.  It’s much easier to just lay or your back and bob your head up & down.

That needs to stop now!

Here are several reasons to never do a crunch again in your life.

They are Dangerous – check out this article that mentions Stuart McGill, who is one the the worlds leading spine biomechanists.  He has been studying the spine for 30 years and has seen or recreated every injury you could imagine.  Crunches put huge shear and compressive forces on your spine.  That may be fine if you want a herniated disc, but I’ll pass.

They do not work – how many people do you know that do tons of crunches and yet do not have abs of envy. Yet they keep at it.  Ever hear the definition of insanity?  It’s doing the same thing over and over while expecting different results.  Men’s health mentioned a study that showed it takes 20,000 crunches to lose 1 pound.  20,000 crunches = 1 POUND!  That would take days to complete.  No thank you.

They are boring – have you ever tried to do a few hundred or even thousand crunches?  Laying in one spot and looking at the ceiling for a half hour doesn’t sound like my idea of a good time.  I would rather just close my eyes and take a nap.  That would be more productive than crunches.

As you lose weight crunches become less effective – the lower your bodyweight the less resistance on each crunch.  So the better fat loss results you get, the more crunches needed to get keep getting any results.  See 1^st reason above, more crunches sounds like  recipe for disaster.

Athletes do not do crunches – think of some of your favorite athletes.  Chances are they are lean and have great looking abs.  But they don’t do any crunches.  Most of them get a six pack by staying lean and doing their sport (think snowboarders and surfers) or doing anything but crunches.

So what are we supposed to do to get a sexy midsection?  Stay tuned and I will give you the best bang for your buck exercises to do just that.

Take care.

I recently had a conversation with a guy named Jerry about John Deere garden tractors.  The short version is John Deere started making garden tractors (smaller than regular tractors, but larger than lawn tractors) in the 1960’s.  They were overdesigned and could handle anything.  They were also higher priced than most of the competitors.  In the 1980’s John Deere realized many of the competition were selling smaller and much cheaper models.  So John Deere developed a cheaper version to compete in that market.

Jerry said there is now a big market for the old garden tractors.  Thousands of people go to shows to buy, sell and trade parts and/or whole tractors so they can keep using tractors made 30-40 years ago.

So what you may ask.  What does that have to do with fitness & weight loss?  Well people always want things for as cheap as they can get them.  And they have every right to.  In fact I am the same way. 

Sometimes though, we get so focused on  getting a cheap price we forget about quality.

The cheapest food is not always the best for us. Organic produce and grass fed meats are more expensive, but they are much higher quality than conventional produce and meats.

The same can be said of fitness programs.  There are gyms that offer monthly memberships for $30.  But there is no one to motivate and encourage you.  No accountability.  No one to care for you.  Do you want to spend $30 a month for minimal results?

Now I am not saying to start buying the most expensive items you can.  NO WAY!  Many of those are not worth it.

I am saying look for value.  What gives you the most bang for your buck. 

I know you are not going to find value with those magic weight loss pills or gadgets that promise 6-pack abs in 8 minutes a day.

When you become member of Coulee Region Boot Camps, you get energetic, fast paced workouts, social support, nutritional guidelines and meal plans.  And I promise to work tirelessly to help you achieve your goals. 

The old John Deere garden tractors may not be the cleanest or most attractive tractors out there.  They may not have all the fancy gadgets modern tractors have today.  But they are a workhorse.  They get the job done and get it done for decades.  New tractors don’t last that long, but they are cheaper and have radios and all the bells and whistles.

But is that what you paid for? Bells and whistles?  Or results?

So here’s my question to you.

Are you getting the most value for your hard earned $$?

Ok, so maybe hamstring stretching is not all that bad.   Don’t stop completely, but please stretch more than just your hamstring.

But when my hamstring feels tight I need to stretch it out  so it lengthens and feels better…. right?

WRONG!

Your hamstring feels tight because its over stretched already!

Most people spend way too much time sitting.  They sit to eat, to drive to work, they sit at their job almost all day, they sit to drive home, they sit to eat again, they sit to watch TV for hours at night.  They even  sit  when they go through the Cybex circuit at the gym or ride the recumbent bike. 

What does all this sitting to do us? 

For one it  shortens our hip flexors.  Hip flexors are the muscles right in front of your hip at the top of your leg.  When they are shortened, they pull the top of the pelvis forward.  This is called anterior pelvic tilt.  When your pelvis tilts forward it pulls on the muscles on the back of the leg which just happen to be your hamstrings.  Tada! 

So what do we do? 

Step 1: Stretch your hip flexors.  Here’s how

Get into a lunge position, lower your self as low as you can.  Try to straighten out your back leg as much as possible.  Then push down through your hips.  You should feel a nice stretch in the front of your hip.  It won’t be comfortable, but it’s beneficial.  To increase the intensity of the stretch raise the hand that on the same side as your back leg and over your head and lean to the side of the leg that is forward. Perform this stretch for 30 seconds per side 2-3 times a day.

Step 2: Strengthen your hamstring

The best  way to do this is to use resistance training.  Start lifting weights.  Focus of exercises that use the hamstrings and glutes to extend the hip.  Lifts like deadlifts, good morning, back extensions, and certain lunge variations. 

Step 3: Minimize sitting time. 

This should be a no brainer.  Every 30 minutes or hour get up from your desk and walk to the drinking fountain.  Stand when you eat, take a walk instead of sitting on the couch watching TV. This will help from always being locked into that shortened hip flexor position.

Step 4: Minimize high heels

This is for the ladies (hopefully).  Wearing high heels puts you into an anterior pelvic tilt.  Plus it shorten your achilles tendon and hyper-extends your lumbar spine.  All these factors can lead to disaster.

The key point is not to treat symptoms as problems.  If something hurts it try to understand why it hurts.  That will be your best bet to finding a real solution and not a temporary band-aid.

Take care,

Anthony