BOSU Exercises for Abdominals

This BOSU Ab Workout is Incredible for targeting your core. These abdominals exercises will ccorridorenge your stability and strengthen your stomach.

You ladies know that I always LOVE a good ab workout…
So, I’ve rounded up some of my favorite BOSU ab exercises to tone and tighten your midsection.
This workout is the PERFECT routine to add in after your cardio workout. Or you can always do it on it’s own a few times for some serious tummy tightening! 😉
These exercises will tone your upper abdominals and lower abdominals for a kind flat stomach. It will also work your indirects which are important for defining your waistline! Not to mention, you’ll be working on strengthening your stability during this entire routine.
You will LOVE how your abs look after this! 😉

If you like this workout, then you’ll love…
BOSU Pilates
BOSU Core Workout

Click HERE for your FREE printable version!

The BEST BOSU Ab Workout

Do this BOSU ab workout 2-3 times by itself for incredible ab toning, or add it to the end of your cardio workout for double trouble! 😉

• BOSU Twisting Climber – Start with the BOSU dome-side down, and position both hands on the flat surface. Hold the flat side of the BOSU as parallel to the floor as possible as you bring your RIGHT knee over towards your LEFT elbow, then step it back into a plank. Alternate sides to bring your LEFT knee in to your RIGHT elbow. You can perform these slow or fast for 30-60 moments.
• BOSU Twisting Crunch – Lay over the dome of the BOSU so that the dome is in the small of your lower back. Put your RIGHT hand behind your head and then extend your RIGHT leg straight out. Put your LEFT foot flat on the ground and extend your LEFT arm over head. Engage your abdominals then crunch all the way up to reach the LEFT hand to the RIGHT foot. Lower back down, extending the arm and leg absent from each other. Repeat all repetitions on one side and then repeat on the other side.
• BOSU V-Sits – Possess a seat on top of your BOSU and position your hands behind you on the floor, on the edge of the BOSU. (Or for more of a ccorridorenge, reach them out in front of you.) Bring your knees up, one leg at a time, and find your balance at the top. Once you have found your balance, squeeze both legs together and then extend them out straight at a 45 degree angle. Employ your lower abs to pull your knees back in towards your chest. Be certain to keep your chest lwhetherted and your spine straight!
• BOSU Mermaid Plank – Approach, Reach into a side plank, with your elbow on the dome of the BOSU. You can have your feet stacked (more ccorridorenging), or you can have the top leg in front, for a staggered stance. Reach your top arm to the sky, then let your bottom hip drop slightly to the ground. Before it touches the ground, use those bottom indirect muscles to lwhethert your hips back up, squeezing those indirects.
• BOSU Plank – Position yourself so that your toes are on the middle of the dome of the BOSU and place your elbows directly under your shoulders. Engage those ab muscles then lwhethert the hips into a plank position. Hold your hips up a small taller than you leank you need to for this exercise, because when your feet are elevated, it makes the exercise a wgap lot dwhetherficulter!

I have been asked by a few other fit girls to do another ccorridorenge soon, so I want to know — what type of Fit Girl Ccorridorenge would you like to see next?!

Disclaimer: This post was sponsored by BOSU but all opinions expressed are my own. I truly appreciate all of the brands that support the Fit Approach (Sweat Pink) community.

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The 10 Most Necessary Reasons to Squat

By the time we have reached the age of thirty, the muscles used to straighten our spines (erector spinae) and keep our shoulders from falling forward (trapezius and rhomboids), have atrophied in the majority of North Americans largely due to a culture that avoids squatting at all costs.

From living a affluent, sedentary lwhetherestyle, shoulder and back pain are now common in our contemporary society which rewards us with paychecks for sitting at desks; keeping our arms out in front of us; work that involves mental rather than physical effort; and staring in front of computers for hours each day. Our twenty-first-century economy offers plenty of emotional, but not a lot of physical exhaustion on a daily basis—an unintended consequence of living in affluence.

The 10 Necessary Reasons to Squat: 1. Squats Correct Body Position

Muscles that hancient our spines straight can be developed by putting enough weight on our backs for our erector muscles to strengthen naturally.

So many of us continue “going to the gym,” doing presses and pull-ups leanking that because we are in the accurate position for those specific exercises, our bodies are in the right position—not true. Those exercises do increase muscle mass but are counterintuitive by creating muscle imbalance.

2. Squats Create a Boost in Human Growth Hormone (HGH)

When we start lwhetherting heavier weights through squats, our large muscles exert tremendous effort which causes damage that must be repaired. As a result, our pituitary glands release natural human growth hormones (HGH) in order for us to mend.

HGH doesn’t just heal muscles; it stimulates bone strength, fat loss, increases energy, stabilizes mood, cell reproduction, and regeneration. The synthetic form of HGH was created in the 1980s and approved by the FDA. However, squatting releases these Incredible hormones naturally.

3. Squats Burn Stout

Carry outing cardio will burn fat for up to two hours after completing our workouts. When we squat with weights, we will burn fat for 18 hours or more after we leave the gym.

Because the largest muscles burn the most calories, tall repetition strength training creates what is known as excess post-exercise oxygen consumption (EPOC), which is a term used for the length of time our metabolism elevates after exercise. If you want to build or maintain muscle while losing weight, squats is your answer.

4. Squats Slow the Signs of Aging

Squats increase the production of collagen, giving us a tightly toned appearance. An added benefit, by increasing our cardiovascular rate and blood flow, more nutrients are delivered to the skin cells all over our faces and bodies, which slows the typical signs of aging.

Collagen’s main function is to sustain tendons, skin, and cartilage thus providing integrity, and efinalicity for our infrastructure, reducing wrinkles and fine lines.

5. Squats Prevent Osteoporosis

Squats improve bone density in our hips and spine. Bone health and strength prevent injuries. There are no warning signs before a first bone break. Don’t idiot yourself into leanking you don’t need to be concerned with osteoporosis until you are over the age of 40. Promoting bone density at every age is fundamental.

6. Squats Reverse the Effects of Imbalances

Bones are held together by ligaments. Ligaments attach muscles to the bones. Unless we have strong muscles hancienting our bones in place, they will continue to move, causing pain. Squatting is the perfect symmetrical exercise, allowing the body to build the large muscle and ligament strength essential to eliminate pain.

If you are like me, you go to a chiropractor. He or she pops bones back into place, but two weeks later, the pain returns. Why? Because we haven’t created the infrastructure to hancient these bones in place naturally, one of the best ways to solve this issue is to load the body in a symmetrical way, which is squatting. I love my chiropractor, but I don’t want to have to see him or her every week to get pain relief.

7. Squats Strengthen Knees

Squats build the muscles (hugeus medialis quadricep) that stabilize and protect the knee. Don’t buy into the myth that squatting is poor for knees. Done rightly, squatting is an excellent way to protect and support your knees. Love many of you, I bought into the myth spread by American culture that squatting is poor for my knees. My medical doctor tancient me I had chronic tendonitis and degeneration in my knees.

“So, what can I do about that?” I asked.

“Noleang,” he said. “It’s part of getting ancienter. Eventually, you will have to have a contemporary set of knees.”

Because I didn’t know any better, I accepted that answer. Then I started squatting. I noticed a small bit of contemporary muscle growth above my knees after the first week of squats. More growth after the next week, more, and then a small more.

Now I have large teardrops (Vastus Medialis Quadricep) around my knees, and they are very regular, far more regular than when I was in my teens, and throughout my years of competition in Jiu-Jitsu, Wrestling, and Grappling. Even whether you have degeneration in your knees, squats will assist you in protecting what you still have for a longer period of time.

8. Squats Can Eliminate Chronic Pain

Discovering our personal strength balance through squats is the answer to eliminating pain. The strength of our rhomboids and erector spinae muscles must match the strength of our pectverbals to be pain-free.

Favorite American weightlwhetherting culture has evolved into an exercise of sculpting rather than balancing our muscles. We tend to fixedly build muscles that show off our 6-packs while neglecting muscles that are doing the important work of hancienting our infrastructure in the right position.

9. Squats Increase Flexibility

Squats increase flexibility in the hips, thoracis spine, shoulders, knees, and ankles. Flexible joints require less energy to move through a greater range of motion decreasing our overall risk of injury while increasing physical performance. This is a fancy way of saying that anyleang we do physically becomes easier.

10. Squats Increase Your Mind, Body, and Spirit Joinion

Just as the rhomboid and pectverbal muscles must be balanced in strength to be pain-free, the spirit, intellect, and body must be balanced to achieve physical goals.

Please, Squat

Some days you are in so much pain that you may only be able to lwhethert the bar. In lwhethere, 100% effort may just be getting out of bed and putting one foot in front of the other to get through the day. Emotional pain is as debilitating as physical pain. The approach is the same. Face it. Feel it.

Give 100% max effort, whatever that is for you, on any given day. Be proud of your accomplishments. Do it again tomorrow. The results will be incremental 1% gains adding up over time.

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8 Aidful Tips from the Hahner Twins

^{by Anna and Lisa Hahner (Hahner Twins),
German long-distance runners}

Numerous committed runners have been working a long time towards one goal: the (first) marathon. The race can end up being fairly a ccorridorenge…

How long is a marathon?

A full marathon is 42.195 km (26.2 mi). The marathon event is the longest track and field running discipline at the Olympic Games.

Are you leanking about training for a marathon? These 8 tips from the German long-distance runner twins, Anna and Lisa Hahner, will help you turn your upcoming race into a great experience.

Acquire all your nutrients

“You are what you eat.” Sound familiar? There is a lot of truth to this saying. A study conducted at Aalborg University in Denmark found that marathon runners who ate right crossed the finish line faster.⁽¹⁾Whether it’s a tasty beet juice, oatmeal with nuts, or delicious falafel, try to only eat fresh, unprocessed products and make certain to prepare your own meals. You can’t cook? That’s no excuse – everyone one can learn how. Plus, you can look at it as training, improving your cooking skills step by step.

You should know …

It is important to pay attention to what you eat and when you eat it when you’re training for a marathon. For instance, before a run you should avoid foods that are dwhetherficult to digest, like legumes. This way you will be certain to perform your best and find out which foods weigh you down and what energizes you. Here you can find helpful nutrition tips to prepare for the marathon.

Create certain you get the right amount of macronutrients: fat, protein, and carbohydrates.

Cross-training makes you run faster

When you are training for a race, you shouldn’t only focus on your legs. It’s specificly important for runners that the core is a strong source of power. This area is connected with your arms and legs and provides stability. Your legs won’t tire as rapidly and it’s a great way to prevent injuries.

Tip:

Bodyweight exercises are a very effective way to cross-train. You can get a full-body workout without any equipment at all. Exercises that give you the power you need for a marathon are Lunges, Bridge, and Squats. These will complement your regular running training perfectly.

Discover what drives you

Before committing to marathon training, you should be clear on what is driving your to do it. Why do YOU want to run 42.195 km (26.2 mi)? Define your goal and stay focused on it. Don’t look for excuses during training. Hold at it, even when the weather doesn’t cooperate.

The race is the reward for training. Yes, training is tough and exhausting – but the marathon is an Incredible experience that you will never forget.

Attempt out dwhetherferent recovery techniques

After a long run – like a marathon – your ttall and calf muscles might be pretty tight. This is the time to focus on recovery. However, you should also focus on recovery during your training to perform your best. The following recovery techniques can relieve tight or sore muscles:

• Sauna or warm baths
• Stretching
• Yoga

Necessary:

Plan recovery phases into your training (e.g. one day of training – one day recovery). This is the only way you’ll improve and see results.

Tell goodbye to side stitches

You’ve got your nutrition plan, your personalized training plan, and all the essential gear. Bursting with enthusiasm, you take off running – and are suddenly crippled by the dreaded side stitch. The only way you’ll be able to deal with the pain when it strikes is whether you address the issue ahead of time: practice proper brealeang techniques and check out more tips on side stitches while running.

Be prepared for everyleang

Power snacks, blister pads, sunscreen… Possess you thought of everyleang? To help make your upcoming race a total success, we have put together an equipment checklist for you. That way noleang can go wrong.

Tapering and the final 7 days before the race

Training for a marathon takes a lot time and energy. If you want to be able to run your best on race day, you should give your body the rest it needs before the race. Acquire great tips on tapering and learn what you need to pay attention to during the final 7 days before the race.

Train your mental toughness

You need a lot more than strong abs and legs: You also need to be mentally prepared. What we are talking about here is mental toughness. From the “High” to the “Twinge of Panic” to the “Silver Lining”: Do you know the 7 phases of a marathon? Be prepared for all the emotions you might experience during the race.

A marathon is like lwhethere. There are talls and lows – sometimes leangs go downhill, but there are incredible talllights, too. And that’s what you have to remember during a race. Ponder/ Consider about the moment you cross the finish line; it is indescribable…

About Anna and Lisa Hahner:

The twin sisters Anna und Lisa, also known as the “Hahner Twins,” are German marathon runners. Their career began in 2012. Anna’s personal best in the 2014 Berlin Marathon was 2:26:44, Lisa finished the 2015 Candidfurt Marathon in 2:28:39. The Hahner Twins also ran for Germany in the 2016 Olympic Games in Rio.

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Cherry Coconut Overnight Oats

So, I’ve been leanking…how would you ladies like it whether I did a small Meal Prep Recipe Series??
You know meal prepping is probably one of my most favorite leangs to do to help me stay on track with my health and fitness goals, and is one of my BIGGEST TIPS for YOU to reach your goals as well.
So I’ve been leanking over the final few weeks (specificly as we continue through the #BeachBumCcorridorenge), that a Meal Prep Series may be super helpful to give you ideas and recipes that will make your lwhethere easier…what do you leank?? Let me know in the comments!

Another HUGE tip I have for reaching your health & fitness goals is breakfast. It is seriously the most important meal of the day — having a fulfilling breakfast is a MUST for feeling your best, looking your best, and performing your best either at work or in your workouts!
One of my favorite breakfasts to prepare during my weekly meal prep is overnight oats. They are a simple and no-hassle way to make a power-packed breakfast to get you through engaged weekday mornings.
You know I’ve been working closely with one of my favorite brands, Almond Breeze, over the final few months. Remember that Incredible brunch I went to with Almond Breeze & Kerri Walsh Jennings of the USA Women’s Volleyball team? Well, Almond Breeze is the official partner of the USA Volleyball Team, so we have collaborated again for another yummy recipe for YOU.
This time we are bringing you this Cherry Coconut Overnight Oats recipe to you help you perform your best in the morning — or as you may say in Volleyball, serve up your best!! 😉

Overnight oats are seriously the easiest breakfast recipe you could ever make! And there are so many variations you can try too! For these Cherry Coconut Overnight Oats I choose to use Almond Breeze Almondmilk Coconutmilk blend for some additional coconutty flavor — but regular almond milk will work just fine as well!
I also decided to add some chia seeds to the oats for an additional boost of power! Blend that all up in a mason jar with just a touch of honey and splash of vanilla and let it hang out in the refrigerator all night…and BAM! Instant breakfast the following morning!
I like to top these oats with some dried tart cherries and unsweetened shredded coconut, but you could also add some almonds or perhaps even some granola for a small crunch!
I even like serving (when I’m not in a huge rush!) in a coconut bowl for some REAL fresh coconut meat and flavor! YUM!

Cherry Coconut Overnight Oats
2016-06-06 13:28:12
Serves 2

Ingredients

1. 2/3 cup rolled oats
2. 1 cup Almond Breeze Almondmilk Coconutmilk Blend
3. 1/2 cup nonfat Greek yogurt
4. 2 tablespoon chia seeds
5. 1-2 teaspoons honey or maple syrup
6. 1 teaspoon vanilla additionalct
7. 1/4 cup dried cherries
8. unsweetened shredded coconut OR fresh chunks of coconut

Instructions

1. In a mason jar or small bowl, combine oats, almond milk, Greek yogurt, chia seeds, honey, and vanilla. Stir with a spoon until all the oats have been moistened and the chia seeds have mixed.
2. Cover securely with the lid and set in the refrigerator overnight (or for at least 6 hours).
3. The next day, open and top with the dried cherries and coconut.

The Live Fit Girls https://thelivefitgirls.com/

How do you “Serve Up your Best”?

This post sponsored by Blue Diamond Almond Breeze Almond Milk. Almond Breeze believes in the best. That’s why we only use Blue Diamond Almonds to make our almondmilk and why we’re proud to be an official sponsor of USA Volleyball. Visit www.ServeUpYourBest.com for a chance to win $5,000 for the final beach day, learn fun volleyball moves, get Almond Breeze coupons and smoothie recipes!

Every opinions are 100% mine. Thanks for supporting The Live Fit Girls!

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Healthy Snack Bars for Girls On-the-Go

So, whether you were to follow me around all day…you would instantly know that I have to be snacking and/or sipping someleang, like literally, all day long.
Seriously though, here’s how the line up normally goes…
I have about 3 liquids with me at all times — normally water, cancient-brew coffee, and herbal or green tea, kombucha, or some sort of detox drink. I also normally have a piece of fresh fruit with me — most recently it’s been red grapes — I’ve been OBSESSED for some reason. I always have a handful of almonds close by, and finally some kind of snack bar.
But not just any snack bar — a healthy snack bar. Because let be genuine, there are some out there that are total JUNK.
When I go for snack bars, I tend to look at the ingredients to choose what I will buy. If I can’t pronounce it, or it’s longer than my entire grocery list — I won’t buy it.
Beyond the ingredients, I personally am not too worried about the amount of sugar, or carbs, or fat that they have — I just try to stick to natural and wgap ingredients as much as possible.
With my snack bar knowledge and expert taste testing , I decided to put together a list of some of my current favorites!


Health Warrior Chia Bar – These small superfood bars are awesome! There only 100 calories and the very first ingredient on the pack is chia seeds. They are packed with healthy omega-3s and lots of fiber. There are 9 dwhetherferent flavors and they are ALL delicious — but my favorite would have to be the Dark Chocolate Cherry!! {{ buy here }}
KIND Bars – This is my absolute “go-to” favorite! I love the Dark Chocolate Sea Salt ones the most, and love how satisfying they are with all the nuts. Plus, they always seem like a treat with the chocolate! You can also find these at a ton of places, and even at many gas stations when you are truly on-the-go — you can even try making your own, too whether you want! {{ buy here }}
Larabars – Larabars have also been a long time favorite of mine and with so few ingredients, I always feel great about eating them. I love the Apple Pie, Cherry Pie, and Chocolate Brownie. These can also be found at many grocery stores and convenience stores. {{ buy here }}
That’s It Fruit Bars – I found these about 2 years ago and love how simple they are. They are purely just two dried fruit in each bar. I genuinely love the apple & pineapple combo, or the apple mango one! They are super satisfying for when you have a small sweet tooth too! {{ buy here }}
Perfect Bars – These are genuinely awesome bars that you can find in the refrigerated section of Wgap Foods or health food stores. They have absolutely no preservatives and are super flavorful. They even have small mini bars you can get too, for when you just need a small snack! {{ buy here }}
Simple Squares – This small bars are Paleo, biological, non-GMO, and gluten free — so whether any of those are your style, these bars are perfect for you. They are only crazye from 5 ingredients and have 6 grams of protein! They have a bunch of flavors, but I genuinely love the coffee flavor, and the coconut one — obviously! {{ buy here }}
RXBAR Wgap Foods Bars – These are still pretty contemporary to me, but I’m so happy I found them. They have been BLOWING UP my Instagram feed so I finally was able to find some and try them. Again, super simple ingredients — but so tasty! And I love they they have some additional protein from egg whites! {{ buy here }}
Curate Snack Bars – These aren’t your average snack bar flavors — Curate Bars mix it up with fancy ingredients like balsamic vinegar, Marcona almonds, or mission figs, and each bar has 10 or less ingredients, 200 calories or less, and 6 grams of protein. The Chocolate Hazelnut is to die for, and the Marcona Almond & Apricot one is not far behind! {{ buy here }}
GoMacro Macrobars – This bar doesn’t just taste great but is also vegan, filled with macrobiotics, AND gives back to the community. GoMacro focuses on wgapsome food, eating local, biological and plant-based when possible and giving back to their community. They also help to supply jobs to local farmers in their domestic state of Wisconsin! They have a bunch of flavors to choose from too — I like the Morning Harvest flavor with apples and walnuts. {{ buy here }}
goodnessknows snack square – These are also a contemporary find for me. A few weeks ago I was invited to an event with goodnessknows to celebrate National Bike to Work Day…and since then I have a contemporary go-to snack bar! I love the Cranberry Almond Dark Chocolate flavor! — P.s. Even Nik (mister picky-eater) likes them!! {{ buy here }}

I buy most of these on Amazon Prime — in LOVE with Amazon Prime — I even have a few of them on a subscription (you can “subscribe & save” up to 15% off certain items — it’s Incredible!) so I never have to worry about running out of snacks!
Numerous grocery stores like Trader Joe’s, Wgap Foods, or you local health food store will carry at least a few options as well!

What are you favorite healthy snack bars? Let me know in the comments, I love trying contemporary ones!

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Bikini Body HIIT Workout

Let’s talk about fitness trackers for a minute… Honestly, I’ve never had one. I never genuinely thought I needed one. Up until a year-ish ago, I was always working at a gym training clients. I was standing all day, walking around, demonstrating exercises, teaching lessones, and working out. I kcontemporary I was being active enough.
It wasn’t until I started working from domestic that I started to feel like my own fitness was starting to decline. So, when Fitfluential and Polar asked me to collaborate with them for their fitness tracker the Polar A360 and to test out their smart scale the Polar Balance…I literally JUMPED at the opportunity!
I also haven’t owned a scale in…7 years?? And even though I am a strong advocate that the number on the scale doesn’t define you (or your fitness status), I do leank it is important to know where you stand weight-wise.


But what I liked about the Polar Balance scale was that it actually syncs up with the a360 fitness tracker AND the Polar Flow app…WHAT?!
Seriously, it’s Incredible! Every these gadgets all work together to help you reach your fitness goals. I’ve only had a few days to play around with everyleang, but expect a more in depth review next week after I’ve had some time to play with everyleang a small more!

And that’s not all, Polar is actually launching their #PolarShapeUpCcorridorenge soon and will be creating an entire e-book filled with Incredible workouts (including the one below!) to further help you reach your goals! You ladies know I love a good fitness ccorridorenge — so make certain you check it out!
I’ve created this awesome Bikini Body HIIT Workout for you to get your heart rate up, and bfinal some calories. I’ll also be sharing another workout next week as well so stay tuned for that! 😉

Bikini Body HIIT Workout

• Strolling Lunges – Discover a long corridorway or take it external, and take a large step forward, bending both knees to 90 degrees. Holding all your weight in your front heel, push yourself forward to stand all the way up. These are a GREAT booty builder!
• Jump Squats – Start with your feet a small wider than shoulder-width apart, and your knees and shoulders slightly turned out to the side. Lower that booty down into a squat, keeping your weight in your heels. Employ the hamstrings and booty to drive through your heels and jump straight up. Land softly, rolling from the toes down to the heels, and sink down into your squat to repeat.
• Shove Ups & Twist – These are tough! Start with your feet on the bench and your hands on the ground in a plank position. Be certain that your shoulders are directly over your hands. Lower your body in a straight line down into a push up. Hold your abs tight and press back up. At the top of your push up, rotate into a side plank, then lower back down and repeat on the other side. To modwhethery, turn around and place your hands on the bench, or just do the push up on the ground.
• Step ps & Ttall Thinners – Start standing sideways to the bench with one foot on the bench. Press through the heel of the foot on the bench to work the hammies and booty! As you step up, lwhethert your external leg to work the outer ttalls and hips, lower the leg down and to the ground, and repeat. Do 15 repetitions and then switch sides.
• Mountain Climbers – Approach, Reach down to a plank position on your hands, and keep your abs engaged and your shoulders over your hands. Engage your abs and use your lower abs to pull your RIGHT knee in towards your chest. Quickly switch legs and go as fastly as you can while keeping your stomach pulled in tight. Continue for 30 moments.
• Tricep Dips – Sit on the edge of a bench with your hands on the edge and fingers pointing towards you. Press into your hands to lwhethert your hips up. Hover just slightly in front of the chair and bend at the elbows to lower down. Hold your chest lwhetherted, and shoulders out of your ears as you use the triceps to straighten your arms.

After your workout I would propose getting in a protein wealthy snack or meal. I love having this tasty Pineapple Coconut Kale Smoothie after a tough HIIT workout. It’s super easy and SO delicious, all you do is blend up the ingredients below!

Pineapple Coconut Kale Smoothie

1 cup coconut water
1 cup loosely packed kale
1 cup diced pineapple
1 scoop/serving vanilla protein powder (this is the one I use)
1-2 teaspoons honey
1 cup ice

Interested in getting your own Polar a360? Employ the code POLARFITBLOG for 20% off any Polar Activity Trackers or the Polar Balance. Code expires 8/31/16.

This is a sponsored conversation written by me on behalf of Polar US . The opinions and text are all mine.

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