Estrogen Dominance

Today’s topic is for my female friends. But I would encourage my fellow males to also read this, as you might be able to help the women in your lives. ESTROGEN DOMINANCE. You may have heard this phrase before, but I would wager that most women have no clue what this means. Well think about it like this, if you have ever had any of the issues listed below, you are probably estrogen dominant:

1) Fibrocystic breast disease
2) PMS
3) Uterine fibroids
4) Breast cancer
5) Endometriosis
6) Infertility problems
7) Endometrial polyps PCOS
9) Auto-immune disorders
10) Low blood sugar problems
11) Menstrual pain
12) Migraines during menstrual cycle
13) Uncontrollable weight gain
14) Sensitive breast and skin
15) Insomnia
16) Anxiety and depression
17) Gall bladder problem
18) Underactive Thyroid
19) Yeast infections
20) Osteoperosis
21) Alcohol dependence

So what exactly is estrogen and in excess, how can it cause the issues listed above? Estrogen is a sex hormone produced by both males and females. Women produced greater volume than males. In a perfect world, the female body produces large amounts of estrogen during the first 14 days of her 28 day cycle. This is used to create the endometrial lining of the uterus. After 14 days, the ovaries should release mature follicles (eggs). This period is called ovulation, and the support system left behind in the ovaries, is called the Corpus Luteum, which now helps with the production of the hormone progesterone (keeps egg fertilized when inseminated). During this time, estrogen levels should drop dramatically, and the whole world should feel right. Progesterone levels stays somewhat elevated, but slowly declines over the next 14 days, until the female has her period, which means unfertilized eggs, and the endometrial lining are excreted. At this point the process starts all over again.

When estrogen is allowed to run opposed, the 28 day cycle, is thrown off. This causes a drop of in progesterone production, eventually leading to estrogen dominance. The question I am sure you might be asking is, what can be causing an over production of estrogen. For starters, do note that even though a female may have a period, it doesn’t always means that she ovulated, which translates to no progesterone. What are some reasons for a lack of ovulation? Research points the finger to stress, nutrition (bottled water, mass produced meats. soy…), anovulatory cycles, birth control pills, birth control shots, tubal ligation (tubes tied), hysterectomies, obesity, and menopause. When estrogen production remains constantly high, the liver is unable to process and process and remove the excess causing a build up, which leads to a number of the issues I mentioned above.

How does one now if they are estrogen dominant, if they do not show some of the dramatic symptoms such as fibroids or if you live a fairly healthy life? My answer would be simply this, get to know your body. If you notice say your moods swings are happening more frequently, consult with your doctor. Perhaps your period cramps are more painful, consult with your doctor. If your budget will allow it, test your estrogen levels at the beginning of the 28 day cycle, at the half way mark, and towards the end. If the levels are elevated above reference ranges during the 28 days, then you are estrogen dominant. Also test your progesterone levels, and if they are indeed low consult with your doctor regarding progesterone replacement therapy. FYI studies indicate that progesterone creams applied vaginally appear to have a better absorption rate. Also if you believe you might be estrogen dominant, make lifestyle changes, such as coming off birth control pills and shots where possible, incorporate diet comprised of organic foods, exercise more consistently, and create a more stress free life.

I hope you found this information useful. Stay fit and well family.

Angelina Jolie and Breast Cancer

Much kudos to Angelina Jolie for bringing more awareness to the fight against breast cancer. Just to recap Jolie disclosed that even though she did not have breast cancer she did a double mastectomy as a precaution because she has a mutated BRCA1 gene known to raise a woman's risk of breast and ovarian cancers. My own mother underwent a mastectomy for breast cancer in 2003 and outside of the aches and pains of aging is still doing quite well.

With that being said I want to ask one question. Was Jolie’s procedure necessary? Because of her family history and mutated gene, the answer would be yes from a medical standpoint. Essentially, most inherited cases of breast cancer are associated with two abnormal genes: BRCA1 and BRCA2. Everyone has BRCA1 and BRCA2 genes. The function of the BRCA genes is to repair cell damage and keep breast cells growing normally. But when these genes contain abnormalities or mutations that are passed from generation to generation, the genes don't function normally and breast cancer risk increases.

But here is one often overlooked statistic. Only about 5% to 10% of breast cancers are thought to be hereditary, caused by abnormal genes passed from parent to child. Therefore, up to 90% of women diagnosed with breast cancer, never had a history of it in their family.

So what seems to be the cause of breast cancers? Some health advocates believe that the main cause is environmental, and if you have the mutated BRCA1 gene, then of course your risk is greater. Some of these environmental risk are

1) Excess estrogens in plastic bottles, birth control, animals treated with hormones and antibiotics, cosmetics such as lotion that contain parabens, and plants such as soy.
2) Metals such as aluminum found in anti-perspirant deodorants
3) Vitamin D Deficiency
4) Excessive mammography screening according to a study done by the Harvard School of Public Health. In a nutshell the study stated that mammograms may not only be inappropriate for breast cancer screening, but may actually contribute to significant overdiagnosis of cancer that otherwise would have remained harmless.

With this being said, I ask the question again. Did Jolie need to do this procedure? My answer would be its totally up to her. But I would say to any woman (and men) reading this article, whether or not you believe that your risk is greater, look at the various factors listed above and determine how best you can remove them from your lives. For example, if possible avoid birth control, do not drink water from plastic bottle, buy organic food, use paraben free cosmetics, avoid anti-perspirants, get plenty of vitamin D sunlight or supplement it, and finally avoid routine mammograms if you are under the age of 50.

I hope you found this information useful. Stay fit and well family.

Saw Palmetto, is it worth it?

I was recently asked by a male client if I thought him taking the supplement Saw Palmetto was good idea. My answer to him was yes, and that pretty much any male over the age of 30, should take saw palmetto.

You see as we age, testosterone levels decline. One reason why this occurs is because of the overactivity of an enzyme known as 5-alpha reductase. This enzyme binds with testosterone and converts it into dihydrotestosterone (DHT). This process not only lowers the amount of testosterone in the body, it also contributes to both the benign (BPH) and malignant (cancer) growth of the prostate gland.

Pharmaceutical companies have already capitalized on this biological fact by producing a class of drugs which inhibit 5-alpha reductase activity, essentially blocking the conversion of testosterone to DHT. Examples of these drugs are Proscar or Propecia, and Avodart. Unfortunately according to a number of health advocates, these drugs come with a significant set of risks, including get this, increasing your risk of developing prostate cancer.

Now how does saw palmetto factor into this equation? Unlike the pharmaceutical drugs mentioned above, saw palmetto is a natural source of blocking conversion of testosterone to DHT.

According to Dr. Rudi Moerck, drug industry insider and an expert in chemistry, the medical literature contains as many as 100 clinical studies on saw palmetto. (Incidentally one of the first prostate drugs on the US market was actually saw palmetto, released by Eli Lilly Company back in the early 1870s.)

He says:
"The mechanism of action of saw palmetto is not fully clear. We are certainly not making any drug claims, but the anecdotal evidence suggests that there is a reduction in the conversion of testosterone into the dihydrotestosterone, and therefore, men that take saw palmetto will have slightly higher levels of testosterone in their body…That's a good thing...

It turns out that if you don't have enough testosterone in your body it can cause all kinds of problems like gaining weight, breast enlargement in men, and problem with urinating. So saw palmetto alone, or with pumpkin seed or lycopene is an interesting proposition … It's something that you should definitely try."

Additionally, research done by The National Library of Medicine shows that saw palmetto may have therapeutic benefits over pharmaceutical 5-alpha-reductase inhibitors, alleviating symptoms far beyond that of simply an enlarged prostate:

• Androgenic Alopecia (Hair Loss)
• Prostate Cancer
• Low Testosterone
• Chronic Prostatitis

Of course before you start taking any supplement, I encourage to check with your Doctor, and in this case be sure to have your testosterone levels tested to see if they are in fact below normal. I hope you found this information useful. Stay fit and well family.

Fiber And Your Bowels

On a recent trip to Jamaica, the beloved island of my birth, I was reminded of three things. First Jamaica is incredibly beautiful, second the food is exotic and delicious, and finally your typical dish in my opinion lacks sufficient fiber. My last observation is probably not unique to Jamaica. I think the mass majority of people throughout the world are fiber deficient. Why is this important? Well with the presence of healthy intestinal bacteria and digestive enzymes, along with the right amount of daily fiber, we can induce daily healthy bowel movement. If your digestive system is functioning properly, you should be having at least one very large bowel movement each morning, and two smaller ones throughout the day after eating your meals. As a side note an exception to this rule, is if you are on a ketogenic diet, in this case one large bowel movement per day is ok.

So if you are not having the type bowel movement described above, then more than likely you have a compromised digestive system and also probably lacking enough daily fiber. Now how does fiber work? Essentially, fiber attracts several times its weight in water into the large intestine (colon). This allows fecal matter or waste to pass easily through the colon and eventually out the anus. This is an extremely important bodily function since fecal matter is essentially waste that contains toxins and excess hormones such as estrogen. If this fecal matter sits in our intestinal track for an extended period of time, we begin to reabsorb these toxins and excess hormones. This can make one feel sick, depress, bloated, gain weight, and a host of other issues.

So how much fiber should we be consuming daily. On average we need approximately 20-25 grams of fiber day. This can be in a combination of soluble and insoluble fiber. In addition, to the fiber, enough water should also be consumed daily. A good indicator of being properly hydrated is when your urine is almost clear. Also if you are not insulin resistant, have ulcers, or thyroid and adrenal problems then one cup (two at the most) of black coffee per day can stimulate peristalsis (relaxation of the intestinal tract which allows for movement of food). Teas such Yerba Mate, and Green are also good at stimulating peristalsis. In addition, taking moments to distress throughout the day, allows us to relax, which in turn loosens the intestinal track, allowing for movement.

So what are good food sources of fiber? There many good food sources of fiber. But I believe the best ones are okra, broccoli, callaloo (spinach like plant found in the Caribbean), kale, spinach, sweet potato, squash/zucchini, salmon, apples, eggplant and hummus, and avocado. You can also used fiber supplements such psyllium husk powder which I like the best since its plant base and gluten free.

I hope you found this information useful, and I also want to wish you a happy new year. Stay fit and well family.

Sugar Addiction

Sugar is more than likely a bigger part of your diet than you realize and YOU ARE PROBABLY ADDICTED TO IT. Some researchers believe it is one of the main reasons you could be struggling with issues such as obesity, type 2 diabetes, hypertension, heart diseases, and there is also a potential link to cancer. According to Dr. Robert Lustig, a pediatric endocrinologist, sugar is one of the most toxic products on the market. Even when making an effort to avoid it, we are often failing mainly because when there was a big push to remove fats from our foods in the 1970s, manufacturers had to come up with a way to make them taste better. This led to the creation of sugars such as High fructose Corn Syrup (HFCS) found in a number of sweetened products. Believe it or not the actual consumption of real sugar has gone down about 70%, but sadly HFCS has made up the difference. Ironically Dr. Lustig, believes there is really no difference between real sugar and products such as HFCS, as they are all toxic. Even in sugar free products such as protein shakes, peanut butter, bread and so on, sweeteners are still used to make them more palatable.

Now how could you be addicted to sugar? According to Eric Stice, a neuroscientist at the Oregon Research Institute, sugar activates the brain the same way as addictive drugs such as cocaine. Stice found that when something sweet touches your tongue, say soda or barbeque sauce, the brain releases the feel good chemical dopamine, in the same manner as if you took cocaine or drank alcohol. So each you time you ate something sweet, even mildly, you experience euphoric feelings. However, much like a drug addict the feeling of euphoria begins to diminish, so you keep trying to find that first high, which leads to consuming more and more sugars.

So what is the solution? I believe that we should completely avoid sugars as much as we can, and much like a drug addict go through a detox. Try drinking your coffees or teas black. Avoid sweet juices such as soda (even diet) or boxed fruit juice, and go for real fruit which even though has sugar, does contain fiber which slows down the absorption of the sugar. Be sure to eat foods like tomatoes, onions, or brewer’s yeast which are rich in the mineral Chromium which can stabilize blood sugars. I also believe that once per week each month, one should try a Ketogenic diet, which limits or removes completely carbohydrates and sugars from your diet. This will leave you with only fibrous carbohydrates, fattier proteins sources such as salmon, and more healthy fats like fish oil, avocado, coconut oil and so forth. This will allow your body to produce glycogen (stored energy created from sugar and carbohydrates) from your body fat. The benefit here is that you stabilize insulin levels, and can even lose weight in the process if that’s your goal.

I hope you found this information useful, and not too nerdy :).  As always stay fit and well family :).

Hidden Dangers of Antiperspirant Deodorants

Your armpits are one of the main areas for the body to release harmful toxins. It explains why when we don’t wear antiperspirants, we sweat and have an odor. Here is the kicker. When you use antiperspirants, you are actually blocking the pathways for the body to release toxins. Antiperspirants work by using the ingredient aluminum to block the pores. The danger here is that not only are harmful toxins building up, the body also begins to absorb aluminum at a rate of .012% after a single application. Aluminum has no place in the human body. High levels of aluminum have been linked to Alzheimer’s disease, and breast cancer. Some naturalists advocate going deodorant free. I am not quite there yet :). There are several aluminum-free deodorants on the market and I encourage you to Google and find one that works for you. Stay fit and well family.

Salmon the tasty

Salmon is a fantastic fish loaded with protein and the all important omega 3 oil. However, when buying salmon be sure that that its wild caught, even if its in a can (be sure can is BPA free). You see farm raised salmon is fed genetically modified grains to make them grow faster, and they also have less omega 3 oils. Also farm raised salmon is injected with food coloring to make them appear as pink as the wild caught ones. So even though it may cost you a little more, I encourage you to buy the wild caught salmon. Stay fit and well family.

Aluminum and Cheese

So I have been traveling a lot for business lately and I have been unable to provide health, and fitness tips. This has made me realize that I need to buy an IPad or a Notebook :) for the road. With that being said let’s get into the topic of today. A client of mine recently asked if I thought cheese was considered healthy. Before I provide an answer to that question,please note that I am not a doctor and by no means am I trying to force my beliefs down your throat. To answer that question let me inform you of a largely unknown fact. Aluminum is legally allowed to be used in the production of most cheese labeled “American Cheese.” Apparently our good friends at McDonalds successfully requested the Food and Drug Administration (FDA) to increase the permissible amount of aluminum in cheese production. Why aluminum in cheese? Essentially, aluminum makes cheese taste creamier. FYI in Europe this practice is entirely banned. Oddly enough, Europeans tend to prefer our cheese because they are creamier. So what is the problem with aluminum in cheese? Excessive levels of aluminum in the body, has been correlated with a long a list of chronic diseases such Alzheimer’s, Autism, Anemia, and in some cases Asthma.

The only way to avoid aluminum laced cheese is to make sure that its labeled organic. However, if you ask me I think cheese should be avoided all together because its very difficult to digest and clogs the arteries more than any food. But hey that is a whole other discussion :). Stay fit and well family.

Canola Oil and its Hidden Dangers

Canola oil. I know you have seen it at the stores and most of you probably have it in your pantry and use it for most of your cooking. We tend to believe it comes from corn. The truth is canola oil is in no way related to corn. Canola actually stands for “Canadian oil low acid”. Yup it was developed in Canada. In fact, it is genetically engineered rapeseed oil, and can do tremendous damage to the human body. Because we are so unaware of the dangers of canola oil, it can be found in many health food stores. It is very inexpensive to grow, and get this, insects don’t even eat it. So why is canola oil bad? Apparently over 60% of its content is “Euric Acid”, which is a very toxic monounsaturated fat. It is the sources of mustard gas, which blisters skin on contact. Bear in mind that canola oil used in the food industry has been genetically modified (GMO) to include only 1% or less Euric acid. But the fact is, 1% Euric acid is still too much and quite toxic. Furthermore, there is no such thing as non GMO canola oil.

Canola oil is the single most toxic of all plant oils. In studies done when given to rats, they develop fatty degeneration of heart, kidneys, adrenals, and thyroid glands. Get this, when it was removed from the rat’s diet, these fatty deposits when away. In humans it has been linked to increase incidence of heart disease and cancer. In order to avoid canola oil be sure to read labels, or cook with coconut oil, macadamia nut oil, or avocado oil which all have higher flash points. Stay fit and well family.

Peanuts Suck

Aflatoxin is a mold you have probably never heard of. It is considered to be a cancer causing substance by the Food and Drug Administration (FDA), and the World Health Organization (WHO). So what does aflatoxin have to do with you? Well most of us are currently getting it in our diets, because we consume peanuts in one form or another. Essentially peanut are easy targets for this mold because they grow underground. The mold is also invisible to the naked eye. Apparently no practical way exist to remove this mold, and usually “organic” or “natural” peanut butter will have the high aflatoxin concentration. Furthermore, the highest concentration of this mold can be found when you buy the peanuts at the store and they grind it into peanut butter for you. The US Department of Agriculture (USDA) , and FDA do have rules regulating the amount of aflatoxin allowed to reach consumers. But the truth is, there is no real measure of it once it hit the stores. FYI the Occupational Safety and Health Administration (OSHA) takes the aflatoxin threat seriously. So much so that OSHA requires any workers dealing with large quantities of peanut, to wear facial mask, so that they don’t breathe in the mold.

If you are looking for an alternation to peanut butter, try almond butter, or walnut butter which contains no aflatoxin. Also some studies have shown that peanut cooking oil has low levels of aflatoxin. So if you are currently using peanut oil, I wouldn’t worry too much about it. Stay fit and well family.

Mentrual Cycle and Bloating

Ladies do you ever wonder why during your menstrual cycle you feel bloated and water logged? Well bloating during menstrual cycle is caused by the release of mineralocorticoids, a hormone which regulates levels in fluid electrolytes and sodium. Essentially, when your body releases mineralocorticoids, your sodium level go up, hence you start to retain water. Some women bloat more than others, particularly in the abdominal area.

So how can you combat this issue? Well the first thing I suggest is to get to know your body, to point where you can pinpoint when your cycle will occur. FYI, there are several sites such as http://www.pinkperiod.com/Home.asp, which can help you to actively track when your cycle will occur. By knowing when your cycle will happen, it will allow to take preemptive actions. For example, when you get close to your cycle, try eating smaller meals and avoiding salt, and water-retention levels can decrease. You can also supplement with herbal products such as dandelion root, which acts as a natural diuretic in the body. Vegetables such as Asparagus, contains asparigine - a chemical alkaloid that boosts kidney performance, thereby allowing the body release water more effectively. Also the fruit Black Currant has high potassium levels. Potassium counteracts the amount of sodium your body retains, which of course allows you to hold on to a little less water. Finally, if possibly be sure to continue to exercise. Naturally, when you exercise, you sweat which allows you to hold on to less water.

I hope you found this random tip useful :). Stay fit and well family

Organic, Antibiotic- and Hormone-Free Meat: Expensive, But You Better Buy It

Ever wonder why its important to eat organic, antibiotic- and hormone-free meat, even though it so much more expensive? For starters, antibiotics kill both bad and good bacteria, and a large number of good bacteria in your intestinal tract aid in food digestion. However, antibiotics are also helpful to humans as a useful treatment for illnesses such as Lymes disease and Staph infections. The key to correcting the bacterial imbalance after antibiotic treatment is to eat foods rich in probiotic cultures or take a probiotic supplement , in order to repopulate your intestinal tract with good bacteria.

So how do antibiotics compromise the quality of the meat we buy and our health? According to the Organic Consumers Association, approximately 70% of all antibiotics produced in the US are fed to healthy chickens, pigs, and cows for nontherapeutic purposes, like growth promotion. Essentially, antibiotics promote efficiency of feed use, better yet, growth is stimulated with less feed. Ultimately, this results in reduced costs for say cattle producers, which translates into lower prices for consumers.

Unfortunately, the rampant use of antibiotics in livestock production has been linked to the development of drug-resistant strains of bacteria, such as e coli and salmonella, which can be passed on to people who consume undercooked beef and poultry. In addition, there is some concern that the use of antibiotics in livestock production maybe contributing to the development of Methicillin Resistant Staph (MRSA). MRSA is a type of staph infection that is drug-resistant, and transmitted not by eating, but by handling tainted meat from animals that were given antibiotics.

How do hormones play into all this? Scientists believe about two-thirds of American cattle raised for slaughter today are injected with hormones to make them grow faster. According to the US Department of Agriculture (USDA) and the Food and Drug Administration (FDA), this is a safe practice. But hey, when are notoriously underfunded government agencies such as the USDA and FDA ever wrong?

Ironically, according to the European Union’s (EU) Scientific Committee on Veterinary Measures Relating to Public Health, the use of six natural and artificial growth hormones in beef production poses a potential risk to human health. These six hormones include three that are naturally occurring—Oestradiol, Progesterone and Testosterone—and three that are synthetic—Zeranol, Trenbolone, and Melengestrol.

The EU’s Committee also questioned whether hormone residues in the meat of "growth-enhanced" animals can disrupt human hormone balance, which could cause developmental problems by interfering with the reproductive system, and even lead to the development of breast, prostate or colon cancers.

Children, pregnant women and the unborn are thought to be most susceptible to these negative health effects. For example, hormone residues in beef have been implicated in the early onset of puberty in girls, which could put them at greater risk of developing breast and other forms of cancer.

So, in a nutshell, by eating mass-produced meat, we are potentially exposing ourselves to hormonal imbalances and strains of harmful drug-resistant bacteria. The EU has long been alarmed by the health threats posed by US meat. It has banned the import of hormone and antibiotic treated beef from the the US since the late eighties.

So when your pocket screams at the cost of buying organic, antibiotic- and hormone-free meat, don't be dismayed. It will cost you more in the long run.

Is It Ok For A Fitness Instructor To Be Overweight?

During my soccer career, one of the most inspiring coaches I ever had, was obese. He had a magnetic type of personality that would make you want to jump off bridges for him. But during training he could barely get around the field. So basically my two cents is that its more about the individual and their personality than their outward appearance. If they can inspire you to new heights with just their oratory skills, I say amen to that. With that being said, when my wife, Chikondi Mseka, and I created KooYah Fitness, we made a conscious decision to follow a healthy lifestyle, one that our clients would want to aspire to.

What yours point of view on this matter? Be honest :)

WANT THOSE KILLER LEGS

Its true, there are a few folks genetically predisposed with great legs. The rest of us literally need to bust our behinds to get them in gear. But don't think for a second that genetics will just simply say “hey here are your Beyonce or Larry Fitzgerald legs,” the work still needs to be done. I often observe people working their legs over the course of many months with little to no improvement. I attribute this to four simple things; lack of intensity, variety, improper technique, and recovery time.

What do I mean by intensity? Before I answer that, do note your legs contain the largest muscles in your body. Therefore, they need to be pushed harder, to get improvements. If you have been doing the same weight, and rep count on a particular machine, try increasing the weight by 5% every three weeks, or hiking your rep count. Stop cheating yourself, and start the process of really challenging yourselves. Yes you will be sore, but improvements you will begin to see.

Ah variety the spice of life. Take note, you cannot keep doing the same things, and expect a different result. Your body is an amazing machine and will quickly become adjusted to your routine. So don’t just stick to the typical squats, leg extensions, curls, presses, lunges and so on. Mix it up, go for long hikes, take spinning classes, instead of walking on the treadmill try running, go dancing more often with less alcohol. Simply put try many different things, so that you are constantly keeping those muscles off balance. Plus, its breaks up the monotony.

Ok so now you have upped the intensity and starting to mix things up. Unfortunately, this will only go but so far if the proper techniques are not used consistently. Doing any exercise is difficult, that is why I always say seek help in the form of magazines, youtube, pay for professional help if you feel lost, look at yourself in the mirror when possible to make sure your form is correct. Technique folks is icing on the cake.

So since technique is the icing, then proper recovery time is the low fat strawberry topping. I always tell my clients, you need to give trained muscles a chance to recover. That means not doing the same body part everyday. When muscles are allowed to recover, they develop density and strength. So what is an ideal recovery time? As rule of thumb I always say least four days between very intense resistance weight training sessions. For things such as group classes, a day of rest will suffice.

So in your quest for those sought after show stoppers, I say good luck, and have fun with it. But if you ever need a little push in the new year, don't hesitate to get with KooYah Fitness.

By Peter Gordon

The Tao of Kooyah Fitness

“KooYah”—an old Jamaican patois word used to introduce something new or interesting—is the first thing that came to mind when Peter Gordon saw his wife, Chikondi Mseka collecting her figure competition trophies. Her journey to that moment included a rigorous weight training, flexibility, balance, nutrition, and massage therapy program, buoyed by a strong social support network. He then realized that the key to fitness success is to develop a synergy between the mind and body that contributes to overall wellness—the Tao of KooYah Fitness

The KooYah Fitness experience was specifically designed to allow anyone to meet their fitness goals through a holistic approach, as mind and body wellness are the key to overall fitness. KooYah fitness professionals will challenge you physically, and inspire you mentally. When you meet your goals, you will be able to say the world KooYah!