Let’s face it. When it comes to fat loss (and life) we’re ALL wired differently. Some of us like to move fast…and some of us prefer to move slow and steady.
Some people are outgoing and extraverted, while talking to others is like pushing a rope. The same holds true for fat loss. There’s no right or wrong, just differences.
Today I’m going to break down the 3 levels (or categories) of fat loss and fitness that every one of us falls under to help you be ready for summer this year.
Before I break it down for you, I wanted to share something really cool that my wife and I did this weekend. We planted a killer garden with over 140 plants and herbs. I got my arss kicked hauling over 5 yards of top soil (ummmmmm that’s a LOT of dirt!).
I actually burned over 1,000 calories on Saturday from all the wheel barrels of top soil and shoveling. Yes, I wore a heart rate monitor…and YES, I’m weird like that!
Here’s a pic Karen took of me with the finished product in our back yard.
We planted tons of tomatoes, green bean, peppers, broccoli, cauliflower, cucumbers, eggplant, radishes, strawberries, and even some garlic, mint, and basal.
Pretty cool eh?
In today’s day and age, I think this is one of the most important things we can do for self-reliance. The world is changing fast and so is our food supply. This is just one of many great ways to battle inflation and be more healthy at the same time.
Plus, it was an awesome workout. We knocked this out in only 2 days because I like to move FAST.
Speaking of fast, when it comes to fat loss we all move at different speeds.
Many folks like to move slow and steady, like a Hedgehog. Side note: Hedgehog was my nickname in high school. NO – not because I was slow…although some family members may argue this point haha…
It was because I was like the 1st guy ever in my town (Birch Run, Michigan aka Hillbilly Central) to have a spiked up hairdo just like Billy Idol or a Hedgehog. This didn’t seem to mesh to well with Tractors, Corn Fields, Cowboy Boots and Country Music!
As you can probably imagine, with a haircut like this, a skateboard, and thrash music, I stuck out like a sore thumb.
Ok, back to the subject at hand…like I said, some people like to move slow and steady like a hedgehog. Even though hedgehogs typically move slowly, they’re very predictable in their behavior.
In other words, they might be slow but they get the job done. If this is you then Great Job! You’re a finisher and that deserves some recognition. Congrats.
There’s absolutely nothing wrong with being a “Steady Eddy”.
The 2nd level is maintenance or what I like to call the “Diet Break”.
Karen and I will intentionally use this category during the holidays or on vacations. In other words, we’re not really following a structured plan, but we go out of our way to exercise and make healthy choices so we don’t put on a bunch of ugly fat.
This particular level is a lot like a turtle. Turtles maintain very slow speeds, but in order to make progress they still have to stick their neck out.
Are you in turtle mode? If so, that’s fine but you should probably ask yourself if you’re really ready for summer.
The 3rd and final level is appropriately labeled the Gazelle.
This is definitely the fastest and most aggressive way to burn fat and get fit.
Gazelles move with short bursts of high speed and focus. They are also very lean animals.
This is the category Karen and I fall under 90% of the time. We make a consistent effort to live like fat burning gazelles. We definitely have our Hedgehog and Turtle moments, but the majority of the time we use an aggressive approach that gets the job done as fast as possible.
It’s also a strange and powerful phenomenon, but the universe loves speed.
In other words, when you decide to be aggressive with your fat loss, you’ll be handsomely rewarded in every other area of your life at the same exact time. It’s just a universal law and it will never change. When you give out the energy to be fit, the universe will give you that energy back ten fold.
Some call it luck, some call it “the Secret”, and others call it the Law of Attraction. Call it whatever you want, it’s 100% true and it will never change.
The harder you work, the luckier you’ll get. The more you give, the more you get. Good or bad.
If you fall under this category (or you want to), then you’re a perfect candidate for losing up to 25 pounds in 25 days with my buddy Joel Marion’s Xtreme Fat Loss Diet 2.0.
Here’s the official “invitation only” launch pre-sale link where you can get $30 OFF with this behind-closed-doors pre-sale invitation.
This is the same exact approach I used to stay super lean for the entire summer last year (2010) because I was able to have a Cheat Day every FIFTH day. Gotta love the strategy.
Sooooo which category do you fall under?
Are you a Hedgehog, a Turtle, or a Gazelle? Or maybe you’re a hybrid like Karen and I?
Just leave a comment and let us know what animal you live your life as. Also make sure you hit “like” if you enjoyed this and pass it along to your friends and family.
We’ll be back tomorrow with more Xtreme Summer Fat Burning Strategies.
Your coach,
Shaun (aka Shredded Shaun the “Hillbilly” from the backwoods of Birch Run, Michigan)
Like we promised, we’re back with a follow up from last week’s free mini-course – if you missed it, click HERE to read the killer post on how you can use our magic formula to “Get S.M.A.R.T.” and achieve ANY fat loss goal.
Today, we want to build on the last post, by helping you overcome the #1 reason people fail with fat loss. We know – for a fact – that whether you apply today’s free PDF download or not, will ultimately dictate success or failure.
How do we know?
Because it was super easy to identify after we spent 5 years owning and operating one of the top personal training studio franchises in the world while coaching over 1,000 clients privately in person.
During that time, we had a couple hundred clients who fell flat on their face and never achieved their goals. At the same exact time, we had several hundred who blew their goals out of the water.
It was obvious that the clients who consistently used today’s tool absolutely crushed their goals. We watched their lives change, their bodies’ transform, their relationships be saved, their confidence build, and their self-esteem be restored.
After using this simple tool they built unstoppable fitness habits. They created their own compass and guide to achieve any fat loss goal.
At the same exact time, we saw the exact opposite. The people who wouldn’t listen and use today’s PDF struggled week after week, month after month, sometimes even year after year. Even though it was part of the agreement and we detailed every word in our contract.
We would keep telling them the same thing over and over and over again, but they still wouldn’t listen.
Nothing was more irritating than people asking for advice or paying top dollar for a solution and professional coaching without listening. When we would tell them why THIS was blocking their success and holding them back, they would get defensive and justify their ignorance. It may sound harsh, but it’s the real truth.
What was the real difference between all the failures and life-changing success stories?
Journaling food and exercise. Hold on, before you move onto your next interruption. You may think this is nothing new or not a big deal? Well my friend, if you think that’s the case – you’re sadly mistaken.
This is the ONLY way to pinpoint small mistakes, re-adjust, and stay consistent.
Especially because nutrition is 75% of the results when it comes to the tricky game of fat loss. You would be blown away at the amount of people who make all these little tiny exercise and nutrition mistakes that really can make all the difference.
Here’s a quick story and a perfect example of what I mean. We had a client that insisted she ate healthy at every meal month after month, but she wouldn’t journal her food or exercise. I finally insisted she journal or go find someplace else to hire a trainer. That’s right, I’ve had to fire paying clients when they didn’t listen. Why bother wasting both time and money?
I’m not really a Donald Trump fan, but I couldn’t resist the appropriate picture.
Funny part is, she immediately started journaling. Accountability works like a charm every single time.
After I looked at her journal a week later, I noticed she had “nuts and fruit” listed for 3 meals everyday. Even though both nuts and fruit are healthy food choices, it’s a horrible food combination for fat loss. It’s the deadly combination of sugar and fat. It’s not going to make or break every fat loss plan, but in this case it was the tipping point.
We rearranged and tweaked those meals and “Snap”; just like that she was down a couple more dress sizes. This is a great example of the power of journaling, coaching, and accountability.
We’re not saying you have to journal your food and exercise forever. But if you want to see visible results and build habits that can last a lifetime, it’s something that HAS to be done for at least 16 weeks or longer to start with.
In fact, to this day, we go back to journaling our food and exercise whenever we want serious results or need to get back on track after slacking off. Like right now, after summer. It’s our built-in accountability partner.
It’s crazy too, because every time we do this we burn more fat and life just gets all around better. I love how that works!
That’s why we’ve decided to share this really cool PDF with you today. You could be doing everything else right, but if you don’t journal you’ll never stay consistent or be able to identify what’s holding you back from the body of your dreams.
Just click here to download it and we’ll be back later this week with the powerful techniques you can use to put this download on steroids. Well, not really…but you know what I mean.
Plus, Karen will share how she rearranges her macro-patterning days when her fat loss schedule goes horribly wrong. If you really want to see how she customizes her fat loss plan every week, just hit the “like” button and we’ll see you in a couple days.
Helping you fight the fat burning good fight,
Shaun
P.S. Please don’t be one of those people that whine about not getting results, but they’re not willing to do what it takes. We give you almost everything you need to succeed with fat loss for free right here on the blog, all you have to do is plug in the key and turn it…
Abraham Lincoln once said: “A goal properly set is halfway reached.”
I couldn’t agree more. Especially when it comes to weight loss. The problem? Most people don’t even know how to set goals properly, let alone achieve them.
Before we give you the “magic” formula and some killer tips on how to set and achieve goals, I think it’s super important to ask ourselves:
“Why should we even set goals in the first place?”
Here are a few of the many reasons:
1. Goals serve as a target or road map (we like to call it a treasure map). 2. Goals give us a sense of purpose. 3. Goals are guaranteed to improve your overall quality of life.
I think you would probably agree that these reasons are powerful enough to pay attention to the rest of this post.
Ok, now that we know “why” we all need to set goals, let’s talk about a few action steps and goal basics to help you identify “how” to set them.
Here are a few action steps to help you. Write down on a sheet of paper the following:
What exactly do you want and desire in life?
What do you want to be?
What do you want to do?
What do you want to have?
What body do you want?
What size clothes do you want to wear?
Once you’ve done this, you’ll have an awesome foundation to structure your goals. Don’t skip this step! We’re gonna “Get S.M.A.R.T.” with your goals in a second, but first let’s go over a few goal basics.
First, you must own them. What the heck does the mean? It means your goals must be:
Designed by you
What you desire and want
Your definition of success
This is about YOU, not what somebody else wants for you.
Second, they must be meaningful. Some examples:
What’s important to you?
What’s the ultimate purpose?
What are the immediate and long term rewards?
What sacrifices am I willing to make for this?
What causes me to be emotional?
Must be exciting and make you feel energized when you think about it…
Must be balanced (fat loss AND other areas of your life too)…
Must be aligned with your values and your passions…
Must be prioritized…
Must be flexible…
Make have immediate and long term gratification from them. In other words, make sure you see the forest, not just the trees…
Third, they must be FEW in number.
Productivity studies show that you really can’t focus on more than 5-7 goals at any one time (stick with just 5 to start with if you can).
Focus on a handful of goals that you can almost repeat from memory after reviewing them for a month or so.
Set goals in areas that will give you the most reward for your effort. HINT: Fat Loss always improves every area of life!
Ok, time to “GET S.M.A.R.T.” so you can get laser focused on your goals.
Here’s the “magic” formula on how to structure your goals. It’s called the S.M.A.R.T. formula. Here’s how it works:
Specific. Break them down. When, where, what time, how many, etc.
Measurable. You can’t track if you don’t consistently measure. Tracking and measuring equals consistent progress.
Action-oriented. Based on Action. Always use a verb (e.g., “Achieve,” “Finish,” “Eat”, “Exercise,” “Complete,” etc.)
Realistic. You need to make sure you stretch and push yourself, but don’t create disappointment or a lack of balance by being unrealistic. This is different for every person.
Time-bound. (with a deadline) 5 year, 1 year, quarterly, monthly, weekly, daily, etc.
Now that you know how to set S.M.A.R.T. goals, let’s give you a detailed goals action plan.
1. Pick one area of your life, preferably fat loss, but ANY area will work.
Health, Fitness, and Fat Loss
Family and Relationships
Career, Hobbies, or Passion
Personal Growth
Spirituality
Love Life or Marriage
Money and Finance
2. You HAVE to write them down. We recommend hand written goals. Study after study shows you’re more likely to remember and apply things that you write down. Write 3 to 5 goals based on the criteria above. Here’s a great approach to start with…
6 month
1 month
Weekly
Daily
When you break your goals down like this, you give yourself small steps. This allows you to achieve your goals in a realistic and progressive manner.
3. Read your goals aloud to yourself at least one time a week. Daily if you’re anal like me. Keep your goals visibly in front of you somewhere you’ll see them everyday. Out of sight = out of mind.
4. Visualize the goal already achieved in your head when you say it. This is BIG. Your mind doesn’t know the difference between what you visualize and what you actually see, so focus on seeing the goal achieved. This is probably the most powerful aspect of goals setting. If you struggle with visualization, find some pictures you can look at to help you see the goal already achieved.
5. Use an affirmation statement by re-stating the goal in present or past tense as if it were already achieved.
Example: “I, Jane Smith have finally been able to fit into my size 6 jeans for over a year straight now!” Probably not a good idea to do this in a large crowd…could lead to some embarrassment…haha, so make sure you’re all alone with no distractions.
6. Take action! If you don’t act on your goal after using these 5 steps, you’re obviously just wasting your time and energy.
There you have it!
A COMPLETE lesson and action plan on how you can set and achieve ANY goal in ANY area of your life. The rest is up to you. We can lead a horse to water, but we can’t make em drink! I know it’s an old cliché, but it’s sooooo true.
I hope you like reading this post as much as I enjoyed writing it for you. It was really fun and it was a great refresher course for me too!
If you have a question and you liked this post, let us know by leaving a comment below. If we get at least 20 comments, I’ll be back early next week to help you take this to the next level with some super powerful and unique time management techniques for fat loss. BUT, we need your comments!
Discover the life-changing connection between using this one unique tip and achieving your fat loss goals…
We have a very special announcement at the end of this article, but first we want to introduce you to a simple lifestyle principle that will help you CRUSH your fat loss goals.
If you’ve ever had an intense desire to succeed in any area of life, you’ve probably realized by now that fitness and fat loss can indirectly be the catalyst for both personal and business success.
Regardless of what your long term personal, business, and financial goals are, in order for you to enjoy the journey now and freedom down the road, you must make health and fitness a priority.
Let’s face it: you’ll never live the good life if you don’t have your health. It’s impossible.
We have found over the years that most people generally fall into one of two categories.
A very successful personal and business life with poor health
A lean and healthy body with a lack of success and balance in their business and personal life
You can probably relate to one or the other. If you have both “locked” in then congratulations. You’re officially ahead of 99.9% of the population and you don’t need this article or this life-changing tip. You can move on.
But if you’re anything like us, this is a constant battle that has to be consistently worked on a daily basis.
In my 20+ year journey as both an entrepreneur and fitness expert, I have struggled with the balance between my passion for fitness and my desire to succeed in business and my personal life.
I’ve had times where I’ve failed miserably and I’ve had times where I’ve accomplished things I never thought were possible.
Soooooo…what was the difference between the successes and failures?
One word: ACCOUNTABILITY
Just look at the true definition and let it resonate for a minute.
ac·count·a·bil·i·ty
[uh-koun-tuh-bil-i-tee]
-noun
1. the state of being accountable, liable, or answerable.
REAL accountability is the key to taking your results to a new level and finding a healthy balance between your personal life, your business life, and a fat loss lifestyle.
After helping and coaching a very large number of people from all walks of life, I have found that we all need to actually seek and find accountability.
In order for you to be successful in business, you have to hold yourself accountable to certain daily tasks and/or large projects. When it comes to being a parent or a mate, we also hold ourselves accountable to spending time with our children and our significant others.
If you don’t have accountability, your business and financial life will suffer right along with your relationships and family life.
The same is true with exercise and nutrition. Most people fail with keeping the weight off because they lack an accountability system. There are a few different ways to do this depending on your personality and of course your personal desire to really get results.
The best accountability system is to hire a food coach or personal trainer. This will not only show you the fastest proven path to success, but also can obligate you financially.
Another great way to hold yourself accountable is to enter a contest or event with a goal or deadline. This positive pressure will help you stay focused on a pre-determined goal. By having a deadline it also creates the urgency needed to help develop consistent habits.
The last method of accountability is partnering up with a friend or mate and committing to weekly workouts. If possible, it’s also a good idea to pay in advance for a series of classes for added accountability.
My wife Karen uses a food coach and weighs in every week to hold her accountable. If she knows she has to report to a coach or get on the scale every week, it automatically increases her discipline level to follow through. I think you would probably agree, this is something we all need if we really want to see lasting results.
The final analysis: There will never be a perfect time in your life to begin developing fat loss and fitness habits. The best thing you can do is seek and find an accountability system that best fits your lifestyle.
Bringing it Home with Real World Proof
In 1998 I spent 12 weeks doing Bill Phillips’ famous physique transformation contest called “Body for LIFE”. The contest required four to five hours of strategic exercise per week and a balanced, fat burning nutrition plan.
This was not only a great way to hold myself accountable, but also allowed me to develop long-term habits that I still use today, over 12 years later.
Although there are many more efficient tactics, techniques, and approaches to use with today’s fast moving science, the basic principles of accountability still apply to this day.
This contest also taught me how to use accountability systems to dramatically improve focus and productivity in all areas of my life.
When all was said and done the changes in my physique were nothing compared to the person I had become through being held accountable.
After being a 1st Runner-Up Grand Champion out of over 221,000 contestants, I realized the power of accountability and immediately started sharing my passion with others.
My first student after this contest was a friend and fellow gym rat named Marty Reddy. I held Marty accountable to our efficient tricks and the results were nothing short of astonishing.
Just take a look at what happened to Marty’s body after only 12 weeks of being held accountable to our coaching.
Now it’s your turn! Remember that your life will never be in a perfect situation to be held accountable. As NIKE says: Just Do It.
If you want to set up your very own accountability system, we have some good news and a very exciting announcement for you.
We’ve recently had 19 spots open up over the last week for our Fall 2010 Extreme Fat Loss Webinar and Group Coaching Call. We want to extend these 19 spots to you, our loyal subscriber for FREE!
In this Webinar, we’re going to have a special guest (that you can all relate to) share a very powerful and unique accountability system. This is unlike anything we’ve ever done.
This Fall 2010 fat loss plan of action is very likely going to be the difference between achieving your goals over the next couple months – right through the holidays – OR not even coming close.
If you’re interested in CRUSHING your fat loss goals right through the New Year and beyond, then grab your spot while you still can.
P.S. We have something VERY special cooked up for those who attend this LIVE webinar. It will be well worth your while to be on this webinar, we guarantee it!
Do you have some type of accountability system that you currently use to stay on track? If so, just leave a comment below (and hit the “like” button) to let us know what it is so you can help others CRUSH their fat loss goals for Fall 2010 and beyond.
Turn off your sugars to accelerate fat loss with this powerful
7-day plan and supercharge your results with
this Monday motivational exercise
It’s official. We’ve had too much fun this summer.
Karen gained over 9 pounds and I’ve lost sight of what used to be my abs. Although we’ve created a bunch of great memories the past couple months, the fun is over.
Last night we went to see the “hottest band in the world…KISS” live in Detroit (gotta love Gene Simmons and Paul Stanley is by far one of the world’s best entertainers), but today we’re on a mission to get back track.
Now that school is back in session and the summer is over we’re busting out our most accelerated and extreme fat loss tactics from the vault.
The first thing we’re doing is taking the plunge and committing to a week of disciplined fat loss with our 7-Day Diet. Right now Karen is out shopping so we’re prepared and ready.
If you’re a new subscriber or for some odd reason you don’t know about our famous 7-Day Diet (created by Wendy Chant), below we’re going to share some of the science along with our plan of action.
But before we do, we have an important question to ask you.
Have you ever thought about the mental aspect of fat loss and the role it can play to help you follow through with things like the dreaded deplete week?
Even if you do have one of the most powerful plans on the planet (like our 7 day diet) in your hands and you plan out every detail, you’ll never succeed if you don’t have the mental discipline to follow through.
In other words, there’s a world of difference between knowing what to do and actually doing it.
The good news is this isn’t some secret gift that’s reserved for a special group of elite people. It’s something that can be learned and applied by anybody.
Here’s how you can follow through with your commitments, have more discipline, and build unstoppable confidence.
Always Do Feared Things First
Stick with us here because this can be very empowering.
The very first thing to do – before planning any training and nutrition – is sit down and make a list of what’s in your schedule that could potentially get you off track.
You know the list. Whether it’s the kids going back to school, social gatherings, parties, football season, or friends. It’s called life. Now that you’re AWARE of what could get in your way, you’re half way home.
Next, take 15 to 30 minutes every night before bed to 2 things.
1. Plan your next day of nutrition and exercise ahead of time
Just like going to the doctor or picking up the kids from practice or school, if it’s on the schedule it’s going to get done. Treat your exercise session the same exact way.
Now imagine you had a family holiday party at your house. You wouldn’t let everybody just show up, open up your fridge and hope for the best – would you? Nope. You plan ahead and have everything cooked and prepared ahead of time. Every last detail.
Treat your nutrition the same exact way. Plan and pack everything necessary so you’re prepared and not tempted by other quick fixes.
Now let’s get a plan of action.
2. Make a list of the 5 things you must complete the next day for you to have success
We call it the “Win List”. After you’ve written these 5 things (no more, no less), figure out which item on the list you dread and fear the most.
Next, make sure you accomplish this item first before you do anything else.
This is the most important takeaway from this article. Doing your most feared thing first will empower you and build your confidence unlike anything you’ve ever done.
For example, we usually set the alarm to wake up at 6am and exercise. We call it an opportunity clock instead of an alarm clock…haha. It changes the perspective of that annoying alarm.
We absolutely dread the alarm / opportunity clock and dragging our ass out of bed to get to the gym. But when we do the feared thing first, we build unstoppable confidence and it ends up being the catalyst to stay on track with our nutrition for the remainder of the day.
Plus, this automatically makes tackling the rest of your “Win List” feel a heck of a lot easier. In fact, when you do feared things first, you’re almost guaranteed to annihilate your win list and take your personal discipline to a whole new level.
Give this a try starting tomorrow and watch your confidence explode.
Ok, now that you know how to build unstoppable confidence and follow through by doing feared things first, let’s do a quick review of the 7-day diet.
Understanding and using the 7-Day Diet: Deplete Week
Purpose: To reset your fat burning triggers by shutting off your body’s dependence on sugar, and teaching it where fat stores are available so it can go find and burn fat for your long-term journey.
Here’s your meal plan chart:
Carb Deplete Cycle
Mon
No
Starches
Tues
No
Starches
Wed
No
Starches
Thurs
No
Starches
Fri
No
Starches
Sat
No
Starches
Sun
No
Starches
Count Carbs For Week 1
Under
20
Grams
Under
20
Grams
Under
20
Grams
Under
20
Grams
Under
20
Grams
Under
20
Grams
Under
20
Grams
The success of any macro-patterning plan is very much dependent upon the first seven days. This meal plan chart must be followed exactly. It is very important that this week you count ANY & ALL carbohydrates you take in. Carbohydrate total must be under 20 grams per day, but for one week ONLY. Should you need to make any substitutions, make sure to count the carbs.
Here’s Karen’s preparation and grocery list.
Water bottle (always use a PCB free bottle and filtered water)
Salmon (we recommend wild caught or local farm raised)
Roasted turkey breast (for turkey roll ups)
Extra lean ground turkey breast
Tuna fish
Romaine lettuce
Cucumbers
Onions
Broccoli
Spinach
Mushrooms
Vinegar
Extra virgin olive oil
Vinegar (apple cider, red wine, or balsamic)
If you follow this plan precisely, you should lose between 6 and 15 pounds in just seven short days.
The other thing that happens when you limit starches and restrict so many normal foods for a week is that you could end up becoming deficient in other vitamins and minerals during this one week of sacrifice. That’s why we always have supply of Wendy’s liquid colloidal multi-vitamin ready to go for the second week.
Note: Do not use this liquid vitamin-mineral during deplete week, because it has a few naturally occurring sugars that could sabotage your fat burning triggers.
Another tactic we use to stay motivated and on track is reviewing Wendy’s Nutrition Boot Camp videos. Not only is she one of the world’s best on video, it’s practically like getting your own PhD in fat loss. ALL the science is laid out for you to understand in a super simple way and equip yourself with everything you need to live a true fat burning lifestyle.
The really cool thing is Wendy’s videos (and all 26 weeks of videos in Boot Camp) are now iphone, itouch, and ipad compatible so we can download them to our mobile device and watch them wherever and whenever we want.
After you make it through these seven disciplined days, you can go ahead and add carbs strategically back into your plan. The biggest problem with this is a lack of variety. That’s why we’ll make things more fun by jumping right back into Krazy Karen’s Fat Burning Cookbook and Recipe Boot Camp.
There you have it. An arsenal of information to help you with both the physical and mental aspects of attacking body fat to melt fat off fast and build your confidence to a whole new level.
You see, when you gain control of your body, you gain control of your life. However, you’ll never gain control of your body if you don’t learn how to control your mind.
Now that you know how to combine both the mental and physical aspects together synergistically, it’s time to get busy! Always remember this powerful affirmation: it’s either the pain of discipline OR the pain of regret.
Committed to your fat burning AND life success,
Shaun
P.S. As always, if you found this helpful please hit the “like” button and don’t forget to leave your comments.
