Personal Trainer Fitness Secrets Biweekly Newsletter by Scott White Personal Power Training swhite@personalpowertraining.net                   480-628-1607 Personal Trainer Home   |    Fitness Articles  |  Training Blog  |  Fitness Forum Fitness Article of the Week The Benefits of Holistic Healthcare Holistic health is gaining momentum in the United States, but its definition is a bit ambiguous. For some people holistic health means turning away from traditional or allopathic medicine and seeking wellness exclusively through alternative therapies. Others define holistic health as the act of treating a person as a whole, as opposed to simply treating the individual symptoms of a disease. Someone who suffers from chronic ear infections, then, might be prescribed an antibiotic and also asked to perform another action that treats whatever is found to be the underlying cause. Perhaps acupuncture will relieve the infection, or a massage, or possibly better posture will straighten things out. In the simplest terms, holistic health means identifying the problem behind the disease, viewing the disease as only an underlying symptom of a larger problem. Holistic choices include things like eating well, proper exercise, acupuncture, massage, sleeping well, meditation, herbal treatments, and more. Holistic health also means examining every aspect of a person, treating the mind, body, and soul, regardless of the presented problem. The best part is that the benefits can be seen and appreciated in all areas. While there are times when allopathic medicine must be utilized for the safety of the patient (a life-saving surgery or treatment for a highly threatening illness), the goal of a holistic lifestyle is to prevent the need for these life-saving procedures in the first place. If you eat well and exercise over the course of your entire life, for example, you probably will never need bypass surgery. If you meditate and self-calm, you will likely not require medication to treat your high blood pressure. Holistic health means treating a person through all avenues to make them as healthy a whole person as they can be. It is the creation of the "ideal" lifestyle, healthwise, because it is not only a modality that treats poor health, but a lifestyle designed to preserve good health overall and keep you feeling your best long into your golden years. Many people take holistic approaches to their healthcare without applying a fully holistic lifestyle. These people engage in holistic health for short periods of time or only in portions of their lives. These are the folks who will grab McDonald's on their way to yoga, or who use massage to treat stress. This is not true holistic health, since they are not treating the underlying causes of their problems, nor are they engaged in preventative measures like eating properly or learning to live more serenely. These people participate in activities employed by devotees of the holistic lifestyle, but are not members of that lifestyle themselves. More people than ever are beginning to realize the benefits of increasing their overall health, and avoiding things or situations that cause their physical and mental health to deteriorate. An executive might scale back his job so that he can spend more time on healthier choices, increasing his peace of mind by reducing his stress. A mother might choose to take herbal supplements for her diet and to cook for her family instead of going out to eat. These are the kind of people who count to 10, rather than exploding, and they enjoy living well. As much as you may admire this lifestyle choice, you cannot force yourself onto a holistic path. If it is not what you want to commit to, then you will stray from it. If you are willing to do the work, though, a holistic lifestyle can have many wonderful benefits. Holistic health is the health of your body, your mind, and your soul. Take care of yourself inside and out, and you will feel the benefits for your whole your life. And the nicest part is that you'll have a good, long time to appreciate those benefits. For more information on this or other health-related subjects contact Scott White at swhite@personalpowertraining.net. Post a comment in our blog, here. Featured Exercise Implementing a Circuit Training Regimen Circuit training is a training format that consists of 6 to 10 strength exercises which the participant completes one by one, with each exercise performed for a specific number of reps or for a stipulated duration of time before moving to the next exercise. It is an excellent way to improve one's strength, mobility, and stamina. The exercises within each circuit are interspersed with short rest intervals, while each individual circuit is separated by longer rest periods. The total number of circuits in a training session depends upon the fitness and training level of a the individual (beginner, intermediary, or advanced), the duration of this particular training session, and the objective of the training regimen. Designing a circuit for one's own fitness regimen is fairly simple. Anyone can plan a circuit with some thought and some common sense. The theory is simple – identify the exercises you can do with the available equipment and group 6 to 10 of them together so that each exercise stresses a different muscle group or part of the body. In other words, never group together two exercises that work the same muscle group. For example, you can't follow press-ups with pull-ups. The circuit must be planned so that it works the total body: upper body, lower body, core, and trunk. Finally, plan at least 3 to 4 circuits so that you won't feel bored by the monotony of the exercises, which could happen if you always hang onto one circuit exclusively. Before designing the circuits, here is the list of exercises that fall into each categories – from total body to core and trunk. Total body workouts include treadmills, squat thrusts, and skipping. Upper body exercises include press-ups, pull-ups, bench dips, bench lifts, medicine ball chest passes, and inclined press-ups. Lower body workouts include squat jumps, stride jumps, compass jumps, shuttle runs, step-ups, hopping shuttles, and bench squats. Core and trunk exercises include sit-ups (lower abdominals), stomach crunches (upper abdominals), and back extension chest raises. By combining these exercises judiciously, one could easily design 4 to 5 different circuits. An example of a balanced circuit is noted below. Six-Exercise Circuit: treadmills, press-ups, squat jumps, sit-ups (bent knees with feet on the floor), squat thrusts, and bench dips. Eight-Exercise Circuit: the same as the six-exercise circuit; however, after bench dips, continue with shuttle runs and back extension chest raises. Each exercise must be performed for 20 to 30 seconds, with a 30-second recovery time separating the workouts. A daily session must ideally include 3 to 5 circuits, with each circuit separated by a 3-minute interval. Like any other exercise regimen, circuit training has its pros and cons. On a positive note, circuit training increases strength and endurance for the person performing it; the exercise regimen is customizable for any age or health requirement; the training, as a whole, is quite simple to follow; and there are a wide array of exercises to choose from so workout will not become monotonous. On the flip side, most of the exercises in circuit training require specialized equipment; ample space is a necessity to set up circuit training workouts; and you really need an expert with you to monitor your progress and keep you on schedule. If you really want to utilize a circuit training program, your best bet is to check into a gym or hire a personal trainer to monitor your progress. Real-Life Success Story PERSONAL TRAINING: A Short-Term Investment; a Long-Term Benefit by Christie McMurdie In my early 40s, I was not happy with what was happening to my body.  Things were getting flabby and I just didn't have the shape I used to.  I was working out at the local YMCA and using one of their free trainers, but there was little personalized follow up, and I just wasn't getting the results I wanted.  Then something devastating happened.  My house was burned in a fire. During my home's rebuild, I lived temporarily at a Residence Inn the staff of which provided all the maintenance and cleaning.  With more time on my hands, I decided to share a personal trainer with a friend for the period I was living in that motel. Four months later, my trainer enticed me with the goal of a fitness contest.  I am a business and life coach, and knew the importance of having a short-term and long-term goals, in terms of staying on a meaningful fitness routine. As the weeks went by, I learned all kinds of new exercises using free weights.  I learned how to bathe my sore muscles and eat a low-fat diet with new supplements.  I got comfortable in Gold's Gym, using their weights and doing pull-ups for the first time in my life.  I enjoyed my newfound strength and energy. I felt my body changing in ways that were totally new to me, at the age of 44.  I really could not believe my results – and it was fun. One thing is for sure, I could not have gotten there by myself.  This is when I realized that my investment in the training had given me a new way of life, with the confidence to use nearly everything piece of equipment available in the gym. I also began to train in yoga, but retained the body-building regimen until the contest.  Meanwhile, during all that training, my new desire for yoga led to an interest in giving cycling (spinning) classes a try at the neighborhood gym.  By this time, I was able to move back home. Armed with confidence from training, I began to study other forms of yoga and hired a new trainer who was current on using exercise balls for core development.  What had been a chore a couple of years ago – makign time to get that workout in – had become a fun hobby, because my knowledge base had increased because of my trainer's knowledge. In the end, I grew more intuitive about my body's needs.  With the buffet of fitness choices now at my disposal, working out has become one of the daily luxuries I give myself.  My short-term investment has become a long-term benefit and a way of life I truly love. Cristi McMurdie is a professional business and life coach with Breakthrough to Your Dreams Coaching.  You can reach her at (602) 284-5528 or visit her on the Web at www.breakthroughcoach.net. Success Stories! Share your fitness success stories with us and receive a free copy of Scott White's Personal Power Training Daily Log Pages. Send your success story by clicking here. Ask Scott White | Personal Trainer Got a Question for Scott? Got a question? Send it to us at Ask the Trainer. We personally answer as many questions as we can. Your question may be used anonymously in the newsletter unless you ask us not to. Issue 22 April 23, 2007   Have you ever had a pressing desire to jump out of a a plane? Wondered what the hell the people who actually enjoy that "sport" are thinking? I recently went indoor skydiving with my client, Lana. It was loads of fun, and I found out you don't actually have to do the real thing to get the same great freefall experience. Lots of similar activities offer the same sort of pseudo-experience. Paint balling and rock climbing are just two that come to mind.   What have you always wanted to try? What's stopping you? Get off the couch, grab a buddy, and go do it! What are you waiting for?   To your health and fitness!   Lana and I, looking groovy in our space suits!!   CLICK TO BUY!     The Work Out CD Learn the basics! This CD offers the fundamentals of exercise and nutrition so you can tailor your fitness program to your needs. To learn more, click here. Fitness Boot camp! Starting May 7, 2007 Fitness Boot Camp is the premiere fitness training and healthy-living boot camp program in Scottsdale! 3 times a week - M/W/F - 5 a.m. 12-Week Camp Enroll now! Only 20 spots left! Not accepting anyone after April 27th. To learn more, click here.   Click Here To Buy! Are you ready to create your own fitness program so that you can lose inches, build muscle, shed fat super fast, and feel absolutely amazing? To Learn More: Fitness Training program did you meet scott white? Your favorite personal trainer was a presenter at this year's FitnessFest last weekend at ASU. Scott offered concrete advice about how to build a successful personal training business. If you missed Scott's presentation, you'll want to be sure to order his newest program, Training the Trainer: How to Build a Successful Fitness Business. For just $59, you will learn from the master: additional ways to make money in the fitness business why you need a niche how to improve your marketing and sales to boost your profits Reserve your advance copy today by sending an e-mail to swhite@personalpowertraining.net. Be sure to put "Train the Trainer" in the subject line. Fitness model? Want publicity? Click here if you want to be listed as a fitness model on the Personal Power Training site.     Click Here to Buy!   Have you been looking for the secrets that will help you break into the fitness modeling business? Learn how with Scott White's How to Become a Fitness Model eBook.   Top-Selling Health Products OXY - Powder Cleanse Super Detox Program Liquid Vitamins Kettlebells Infrared Saunas Personal Trainer Success Secrets Quote "Take care of your body. It is the only place you have to live." ~ Jim Rohn ~ Definition of Fitness: Good health or physical condition, especially as the result of exercise and proper nutrition. Have a Web site? Want to IMPROVE your rankings and get MORE TRAFFIC?   Click Here to Buy! If you want to learn to consistently generate stampedes of traffic to any Web site . . . no matter what you sell, how experienced you are, or the size of your budget  . . . then you want to purchase SEO Super Success Secrets, the amazing program that truly makes SEO easy.   It's a complete, step-by-step multimedia course that will teach you how to generate consistent and unstoppable visits from streams of qualified leads and prospects. With this program, you can see your site begin to get ranked on the major search engines within 24 to 48 hours of implementing it.   You are receiving this newsletter by request. To subscribe, click here. To unsubscribe, click here.

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Personal Trainer Fitness Secrets Biweekly Newsletter by Scott White Personal Power Training swhite@personalpowertraining.net                   480-628-1607 Personal Trainer Home   |    Fitness Articles  |  Training Blog  |  Fitness Forum Fitness Article of the Week The Health Benefits of Sex The word "sex" usually brings to mind the physical intimacy experienced between a man and a woman. Certainly, sexual acts satisfy a person's erotic cravings and are a means of expressing the sexual feelings one may have for another. However, sex has many more benefits than simply satisfying lust, expressing romantic feelings, and creating ejaculations and orgasms. Sex has been proven to help people reduce weight, lower their cholesterol levels, improve blood circulation, and live longer, more vibrant lives. So how does sexual activity help reduce weight? Well, one pound of fat carries 3,500 calories with it. Half an hour of sexual intercourse will generally burn 150 calories. This is a considerable number of calories, when compared to other activities like yoga, which burns 114 calories in half an hour; walking at the speed of 3 mph for half an hour, which burns 153 calories; or the 130 calories you'll burn during a half hour of hip hop dancing or weight training. So with regular sex – for half an hour, 10 times per month – you stand to lose about six pounds a year. Not bad. During sex, your brain and the other organs in your body beyond the genitalia experience increased blood flow. Your heart rate also is increased, and your breathing usually deepens. These actions cause all your cells, organs, and muscles to fill with fresh oxygen and hormones. Simultaneously, used blood gets pumped to your heart for replenishment of oxygen and waste products, which otherwise would have made you feel tired and perhaps even fall sick, are removed. With regular sexual activity, you will find your cholesterol levels naturally reduced. In fact, sex tips your HDL/LDL cholesterol balance toward the healthier HDL side. It has been reported that frequent orgasms for women and ejaculations for men are great stress relievers, the reason being that these are the moments when you let yourself go, completely surrendering, and thus feel much more relaxed as a result. This also explains why many people sleep better after a round of lovemaking. It may be surprising to learn that sex also works as a pain reliever. People often abstain from sex because of a headache; however, sex has actually been show to relieve headache pain. During sexual activity, natural opiates called oxytoxins are secreted, which in turn releases endorphins. With these natural opiates, you'll find a powerful analgesic in sex. Sex also increases your pain threshold, which can serve to provide relief from pain due to arthritis, headaches, and whiplash. With sexual arousal, the oxytoxin levels in your body increase more than 3 to 5 times, thus triggering orgasm. In women, oxytoxin-triggered orgasms create uterine contractions that are as powerful as childbirth contractions, meaning they can actually help reduce relieve PMS and menstruation cramps. With regular sex, you live longer and feel younger, one reason being that sexual excitement promotes the release of DHEA hormones. This hormone is a strong chemical in the body that balances your immune system, helps keep your skin healthy, promotes the bone growth, and helps maintain and repair bodily tissues. Sex also is known to contribute to your cardiovascular health and act as an antidepressant. Most men older than 50 have an enlarged prostate, which is normal and safe. However, the naturally occurring risk of developing prostate cancer can be reduced or eliminated with regular sexual intercourse and frequent ejaculations. In fact, men who have developed the ability to delay ejaculation are unwittingly toning their prostate muscle and keeping it healthy. Kegel exercises, which enable men to delay ejaculation, also are beneficial to women. In women, Kegel exercises strengthen the urogenital tract, diminish incontinence, sensitize genital tissues, and increases orgasm intensity. So beyond the obvious erotic and romantic desires sated by sexual activity, sex is also a great health tool that everyone should enjoy regularly. For more information on this or other health related subjects contact Scott White at swhite@personalpowertraining.net for other supplement and multivitamin resources. Post a comment in our blog, here. Featured Exercise Healthy Traps for a Powerful Build When exercising to develop a great physique, reduce weight, or maintain a well-defined body, one tends to incorporate various exercises into their workout regimen. Different exercises will help develop different muscles. Most people focused on getting a great body concentrate on the abs, triceps, and biceps. However, it is necessary to work out all the muscles when exercising to experience complete development of the body. One muscle that is often neglected is the trapezius (trap) muscle. Well developed trapezius muscles give you the broad-shouldered look, and shoulders are largely responsible for the much-desired tapered "V look." The trap consists of three separate regions. The upper portion of the trapezius is mainly responsible for shrugging your shoulders. The middle and lower regions are used during rowing-type movements. Well developed traps help counterbalance your chest and anterior deltoids, improving your posture and reducing general risk of injury. It is possible to improve and strengthen your "trap" muscles with specific trap exercises. Well-developed trap muscles and shoulders will give you the appearance of a strong, powerful body, but this is possible only with the right exercises to develop your trapezius muscles. However, you must use the correct trap exercises in order to develop your trapezius muscles and achieve the great physique you are working hard for. To develop strong trap muscles, you need to perform exercises using the proper weights. Using heavy weights in your trap exercises could cause you to injure your traps, shoulders, and neck. To avoid injury, make sure you are handling your heavy weights with care. Done properly, weight-bearing trap exercises can be rather effective in preventing injury to your shoulder and neck. When doing any type of trap exercise, make sure that neither your shoulders nor head lean forward. Incorporate the following exercises into your back-and-shoulder workouts. Perform one or two warm-up sets for each exercise, and then do two to three heavy sets, of eight to 12 reps per set. Focus on feeling the muscles stretch and contract with each rep. Dumbbell Shrugs The dumbbell shrug is a great exercise that promotes trap muscle development. Grab a set of dumbbells and stand upright, with your feet shoulder-width apart. Hold the dumbbells at arm's length in front of you. Keep your arms straight during the entire movement. Push your shoulders down as far as they will go. If you are doing it correctly, you will feel your traps stretch. Hold this position for a count of 3. Shrug your shoulders upward and squeeze your traps at the top. Hold this position for a count of 3. Repeat. Upright Rows This is a good exercise for working your traps and deltoids. Secondary muscles that benefit are the biceps, brachialis, and forearms. Grip a set of dumbbells, and stand upright, with your feet shoulder-width apart. Hold the dumbbells at arm's length in front of you. Keep your elbows above your hands at all times. Pull the dumbbells directly up from the starting position, until they are just below chin-height. Hold this position for a count of 3 to maximize the peak contraction, then slowly lower to the starting position. Repeat. Reverse Dumbbell Flyes This exercise works the posterior deltoids and middle traps. Secondary stress is applied to the forearms. Grab a lighter pair of dumbbells. Bend at the waist, with your feet shoulder-width apart. Keep a slight bend in your knees to prevent lower back stain. Hold the dumbbells at arm's length in front of you, with the palms of your hands facing each other. Keep a slight bend in your elbows. Using your upper back strength, slowly raise the dumbbells upward and toward your ears in a semicircular arc, pushing far as you can reach. Hold this position for a count of 3 to maximize peak contraction. Slowly lower the dumbbells back to the starting position. Repeat. Try Russian kettlebells for a great change in your weightlifting routine. Ask Scott White | Personal Trainer Question I don't know if you can help me – I'm feel like I'm at the end of my rope. I've tried everything to lose weight and nothing has worked. I've heard that liposuction can be dangerous, but I don't think I can go another day looking at myself in the mirror. Isn't getting liposuction to feel better about myself better than staying fat and depressed? Scott Responds Of course you want to lose weight. No one can blame you, especially since you fell you have tried everything. Many people believe that having liposuction is far easier than working out with a personal trainer – but that couldn't be further from the truth. Liposuction removes excess fat from certain areas of the body. The procedure is typically performed under local anesthesia, and can take place at either a private office or in a hospital. A dermatologist is generally the type of surgeon to perform this type of surgery. Although liposuction is a commonly performed cosmetic surgery, many people are unaware of the serious complications that can occur because of this surgery, the most serious risk of all being death. Regardless of how long the surgery takes and whether done in combination with another procedure or not, liposuction is among the most dangerous of plastic surgeries. According to www.yourlawyer.com, a study done several years ago by two California plastic surgeons estimated that the death rate from liposuction was 1 in 5,000, a rate nearly 20 times higher than that of other forms of elective cosmetic surgery. Studies on liposuction-related deaths disagree on the numbers, but the fatality risk because of liposuction is very real. Another serious complication that can result from liposuction is fluid imbalance. Fat tissue contains a large amount of liquids, which, when combined with the liquid nature of the most commonly used anesthetic, can cause your body to have a difficult time properly balancing the liquids. This normally only occurs immediately after surgery, but it can cause problems with your heart, lungs, and liver. Like all surgeries, the anesthetic itself presents a potential risk during liposuction. The type used in liposuction surgery is called Lidocaine. Because a potentially large amount of this anesthetic may be used during the liposuction procedure, toxicity can result. Symptoms of this condition include slurred speech, light-headedness, heart failure, and convulsions. Another risk typical of all invasive surgeries is that of infection. Infections can lead to life-threatening conditions, or even death. Embolism is another serious side-effect that can occur. Pieces of fat can enter the bloodstream during the procedure through broken blood vessels. These fat pieces can get lodged inside the blood vessel, or make their way to your heart and lungs. Difficulty breathing after a liposuction procedure is a strong indication that fatty tissue ended up in the lungs. This can have disastrous consequences, including death and lifetime disability. Because of the nature of liposuction surgery, the surgeon is unable to directly see where the probe is positioned. If he or she is not careful, visceral perforation can occur, whereby the probe damages nearby organs. This can lead to additional surgeries to fix the problems, or death in extreme cases. A number of less serious side-effects also are related to liposuction. For one thing, skin necrosis can cause the skin above the liposuction site to effectively die. When this happens, the skin changes color and flakes off, similar to what occurs when you get sunburned. There is also a risk that this area will become infected, requiring further treatment. Paresthesias refers to an altered state of feeling at the liposuction site. It can become super sensitive, or completely desensitized. Lastly, there is one more big reason why liposuction is not the best idea to achieve long-lasting weight loss – it doesn't promote keeping the fat off. This is a one-off surgery – it will remove the fat from specific areas of your body, but unless you change your diet, lifestyle, and outlook about your health, you are more than likely going to end up gaining back all that fat. You say you've tried everything, but chances are that you have not tried working with a qualified personal trainer who is also well-educated about nutrition and healthy eating. You didn't gain the weight in a day, so does it make sense that you can realistically lose it in a day? I urge you to find a trainer who will understand your concerns, address the emotional issues related to your weight, and support you in creating a realistic program that will enable you to finally discover the real you that is under the layers of fat and shame. She's in there – I promise. Losing the weight won't be easy – but it is doable. I sincerely advise you to reconsider the liposuction and find a weight-training program that will work for you. You can do it – I know you can. Got a Question? Got a question? Send it to us at Ask the Trainer. We personally answer as many questions as we can. Your question may be used anonymously in the newsletter unless you ask us not to. Issue 21 April 9, 2007   Easter has come and gone. Spring has sprung. It's time to start thinking about shedding the winter clothes and breaking out in your warm-weather gear. Are you ready?   There are NO excuses if you let your training regimen slack a little during the cooler months – but now is the time to get back to it! Go for a hike, put on those running shoes, or drag that bicycle out of garage. Anything to get your heart pumping and your juices flowing. Enjoy the sun – the vitamin D will do you good.   To your health and fitness!   I'm brining Sexy back!!   CLICK TO BUY!     The Work Out CD Learn the basics! This CD offers the fundamentals of exercise and nutrition so you can tailor your fitness program to your needs. To learn more, click here. Fitness Boot camp! Starting May 7, 2007 Fitness Boot Camp is the premiere fitness training and healthy-living boot camp program in Scottsdale! 3 times a week - M/W/F - 5 a.m. 12-Week Camp Enroll now! Only 20 spots left! Not accepting anyone after April 27th. To learn more, click here.   Click Here To Buy! Are you ready to create your own fitness program so that you can lose inches, build muscle, shed fat super fast, and feel absolutely amazing? To Learn More: Fitness Training program MEET SCOTT WHITE!!! Your favorite personal trainer will be a presenter at this year's FitnessFest, taking place this week, April 13-15, at the ASU Student Recreation Center. He will give the following seminar: Training the Trainer: How to Build a Successful Fitness Training Business Being good at the training side of the fitness business is not enough for your personal training business to succeed. This workshop will make you a pro at the business side of training. Learn to market yourself to get more clients easily, so that you can spend more time focusing on doing what you do best - building great bodies for your clients. Isn't it time you learned to stop struggling and start attracting clients so that you can create a stand-out name for yourself in the fitness industry? Register today at: www.waterworksonwheels.com/ fitnessFest.htm   Fitness model? Want publicity? Click here if you want to be listed as a fitness model on the Personal Power Training site.     Click Here to Buy!   Have you been looking for the secrets that will help you break into the fitness modeling business? Learn how with Scott White's How to Become a Fitness Model eBook.   Top Selling Health Products OXY - Powder Cleanse Super Detox Program Liquid Vitamins Kettlebells Infrared Saunas Personal Trainer Success Secrets Quote "A man's health can be judged by which he takes two at a time – pills or stairs." ~ Joan Welsh ~ Definition of Fitness: Good health or physical condition, especially as the result of exercise and proper nutrition. Success Stories! Share your fitness success stories with us and receive a free copy of Scott White's Personal Power Training Daily Log Pages. Send your success story by clicking here.   Have a Web site? Want to IMPROVE your rankings and get MORE TRAFFIC?   Click Here to Buy! If you want to learn to consistently generate stampedes of traffic to any Web site . . . no matter what you sell, how experienced you are, or the size of your budget  . . . then you want to purchase SEO Super Success Secrets, the amazing program that truly makes SEO easy.   It's a complete, step-by-step multimedia course that will teach you how to generate consistent and unstoppable visits from streams of qualified leads and prospects. With this program, you can see your site begin to get ranked on the major search engines within 24 to 48 hours of implementing it.   You are receiving this newsletter by request. To subscribe, click here. To unsubscribe, click here.

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