Tag Archives: Fitness

A little time

You might that guessed I’m in quite the pensive mood of late.
 
Today I shall break with that trend and give you something you can use in the gym 🤗
 
It’s called ’25-35-45′
 
This is the length of time you will spend training in minutes.
 
You will cycle through them each session.
 
Why?
 
Because it will stop you faffing about.
 
You might be thinking that you can’t get anything done in 25min.
 
Well you can, in fact you can get quite a lot done however it relies on you pulling your finger out and being productive.
 
The cycling of session time will get you out of the mindset of –
 
“I need to train to feel tired/worked/like you did something”
 
Instead it will get you in the realms of –
 
“What can I do that is productive and not a waste of time?”
 
There might be some trial and error while you find the flow of it all, however once you do you will find that it’s not about the amount of time you spend in the gym, oh no.
 
It’s about the amount of effort, the quality of work and having a purpose that makes all the difference.
 
Don’t believe me?
 
Try to do 10 Thrusters & 5 Pull Ups without rest for 25min solid (wave loads as needed) and tell me you’ve not achieved something notable.
 
Here are a couple of ways you can set up the rotations.
 
1 – Pull/Squat, Hinge/Push, Loaded Carries/Movement
 
This takes 9 sessions before you start the cycle again, meaning each of the above (Pull/SQ etc) gets a 25-35-45min session.
 
2 – 25-35-45 & 1/2/3
 
25min session = 1 lift
35min session = 2 lifts (ideally in superset fashion)
45min session = 3 lifts (tri-set is good)
 
1 lift = pick a big movement that hits the entire body
2 lift = choose 2 solid half body movements
3 lift = 1 big lift, 1 auxiliary lift & 1 isolation/weak-point lift
 
3 – EMOM or AMRAP
 
Pick one or two lifts for an EMOM (ever minute on the minute), or choose as many lifts as you like and complete as many reps/rounds as possible in the given time.
 
4 – 200-300-400
 
The above are rep targets.
 
25min = 200reps
35min = 300 reps
45min = 400 reps
 
You can cycle the days as in option 1, I’d go for a simple Pull-Push-Legs so you might end up with something like this:
 
25min – 200 Presses (a combination of press/dip etc)
35min – 300 Squats (Squats, lunges, step ups etc)
45min – 400 Pulls (Dl, rows, chins, swings etc)
 
It will take 9 sessions to have each movement go through each rep/time set.
 
5 – Recovery, Run & Ramp
 
25min = Recovery work day – foam rolling, stretching etc
35min = Cardio work of your choice
45min = Lifting day where you ramp the weights/volume up
 
There are many options, however the 4 above should be enough to get you started.
 
Take some time to think about how much time you waste in the gym and for what other reason than you just feel like you should be in there for a certain amount of time.
 
Do less better.
 
Enjoy,
Ross
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***Warning, contains truth***

If you dislike an objective view of things then you best stop reading.

You won’t be judged, shamed or have your profile smeared.

Yet if you are someone interested in hearing a few bitter pills to swallow then please continue on.

I’ve heard many a conversation in many a gym over the years.

In the last decade though there has been an underlying tone in a lot of them; life, the world or however you describe it seems to owe ‘them’ (the collective them, as in everyone) something.

The world, people, what/whoever doesn’t own you jack shit.

Honestly.

In this life while there are those born with a silver spoon in far better stead than others and are presented all the opportunities, that doesn’t mean that just because you haven’t had this that you’re owed something.

People have become very weak-minded these days.

Take the example above, I’m sure you know someone who has it all.

They never asked for it all, they just happened to be one of those few who happened to get it due to the hard work and sacrifice of someone in their daily at some point.

Same will be true for your progeny.

Whatever you achieve and the foundations you lay will be used but hem to get a better foothold in life.

The people of the 20’s, 30’s, 40’s all did this for their young.

Then there was a time of bountiful harvests, follow day people gaining the attitude of being entitled and this is where things started to go wrong.

Sadly we are entitled to nothing in this life.

To be alive and have things as good as we have them is already a gift.

Don’t believe me?

If you’re reading this then I’d say you’ve already got it better than some who either will never have the chance to use modern technologies or others who have had their basic humans rights stripped away, not naming any northern countries or anything.

This is why I love fitness.

It keeps you humble because you don’t get results without effort, sacrifice and time given to the iron gods.

True enough some people have better genetics.

If you feel yours are lacking and that you should have better ones then I truly hope that txt time you choose to be born of better parents.

Think back to school, you had all the gifted kids and most of them now will be nothing more than a memory because they wasted the 3 space head start they had and rested on their laurels.

Anyone who gets a head start in life while lucky isn’t guaranteed success because the world doesn’t owe it to them, remember that.

So my dear friends, have you ever felt that you deserve more than you have?

That you’re owed something for nothing because reasons.

Sorry buttercup, you ain’t.

Neither am I.

We may not ever get what we feel we deserve, yet is what we feel we deserve actually what we are due? – Now there is a good thought.

Do what you can without the thought of reward just because you can.

In the end if you’ve given whatever you see as a priority everything you have to give you’ll probably be satisfied with what you have in the end.

Don’t except the world to cater to you for nothing.

Life doesn’t work that way for most of us.

Also if you’ve been one of the few to start severals steps ahead of the rest I am happy for you, truly. Now use that opportunity to do great things and don’t fuck it up.

To everyone else I will say one last thing….

There’s always a bigger fish.

Enjoy,
Ross

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Are you making sense or just making noise?

People are fascinating, especially the ones who say one thing and act in an entirely different way.
 
Fitness is rife with hypocrisy.
 
Body positive champions who wouldn’t dare post an unfiltered photo.
 
Warriors for the good of our planet that drive 2.5 litre engine cars and live a life with a carbon footprint that bog foot would be proud of.
 
These things are truly interesting to observe.
 
It truly is the tome of “Do as I say not as I do.”.
 
Plenty of bosses and very few leaders.
 
The attention of the masses is something most fit-pro’s are vying for.
 
Sad part is that they’re doing it in the same way a child would, by making noise and trying to shout the loudest.
 
Many would rather be noticed for what they do, as opposed to what they can do for you.
 
Shame really.
 
I know plenty who know their stuff, yet struggle to succeed.
 
When you look at the people who’ve risen to the top there is one thing they all have in common.
 
Do you know what it is?
 
None of what they do is about themselves, it’s about everyone else, it’s about you, essentially.
 
They share any & everything that may help someone.
 
Not for recognition though, just because it’s the right thing to do.
 
Before everyone was given the opportunity to gain their 15min of fame via the modern internet we know, people would share information, content, experience and anything of use of blogs, forums and some rather old things that predate the internet called books.
 
It’s those people that are now respected names.
 
Well, respected by the people who can see the difference between wise words and waffle.
 
Just because someone has the best looking videos, the flashiest graphics and endless selfies, it doesn’t mean they care about you or helping, despite what they may claim.
 
Inspiration or desperation.
 
How can you tell them apart?
 
It’s the eyes.
 
Learn to look behind them, to peer in to someones soul, as it were.
 
What resides there?
 
You’ll know the difference between the two when you see it, however once you do you can’t take it back and your view of things will be changed.
 
Damn…
 
That got deep.
 
Anyway, just a heads up for people looking to make a name for themselves, that’s the wrong path to go down.
 
Perhaps not financially, just mentally.
 
Give it some thought.
 
Enjoy,
Ross

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Chances are it’s not your genetics

Do you find it easy to blame your genetics for any problem that arises?
 
Many do, trying to refute such a claim is not easy.
 
That said, it seems the world and it’s dog all have terrible genetics from what our ever connected state of affairs tells us.
 
I’m willing to call bullshit on it.
 
Take this classic:
 
“I have a thyroid condition.”
 
^^ Often self diagnosed and if it is legitimate then you will do well to look at their lifestyle habits.
 
While having a bum thyroid or similar issue does make something like fat loss harder, it’s not something that means you can’t make progress, you just need to be more diligent.
 
Would you like to know a secret?
 
I persoanlly have an under-active thyroid myself.
 
Yep, a legitimate one as well, the funny part, apparently I’ve had it for years and the Dr’s just didn’t see the need to inform me because my weight/BMI etc was always in the normal ranges.
 
Obviously anyone else with the same condition who is overweigh clearly has it worse than me….
 
It’s in no way the fact our lifestyles, activity levels, eating habits and general thought processes are different.
 
Nope, they’ve just got it worse and that is why they’re overweight.
 
🤔
 
Before you get offended, look, I get it, life can be hard.
 
We comfort eat, make poor choices and a whole host of other mistakes along the way.
 
In the end though most of our issues can be dealt with if we decide to make the necessary lifestyle changes.
 
This isn’t easy, it’s just a choice you make.
 
People talk about genetics and how they’ve made them a certain way and while they may indeed play a part, most of how you are comes down to your choices and lifestyle.
 
That’s just how it works.
 
If we take weight as an example, because everyone has a weight issue these days.
 
You don’t see any obese starving people, even if their genetics predispose them to being 400lbs, if they are starting and don’t have access to the calories needed they won’t ever be 400lbs, regardless if they have the genetic potential to be.
 
^^ Read that again and think about all the times you blame genetics, then look your lifestyle choices and take the time to have some honest reflection.
 
Now there will be some instances you have no control over, that’s just an unfortunate part of life, however for the most part it’s all in your hands.
 
While it is easy to blame say genetics, other people and the general state of the world, that doesn’t make it the best thing to do.
 
You’ve done it too often, I’ve done it too often, most people will continue to do it too often.
 
Time to take a step back, see the big picture and take charge.
 
Enjoy,
Ross

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A Words Worth

We do love a fancy word or two in fitness, don’t we.
 
Metabolic Conditioning, sexy.
 
Anaerobic Lactate Intervals, nice.
 
Max effort ramping to ratchet loading, tasty.
 
Super-mega-ultra-saiyan-sets, sign me up!
 
It seems the more frivolous the word of title, the more people are drawn to it.
 
Such simple creatures we are.
 
I get it you know, like the humble magpie we like shiny things that catch our eye and for all intents and purposes there is very little wrong with being dawn in by fads.
 
Well, apart from the potential impact on your wallet.
 
Looking for the next best thing, the next suck fix and miracle that will solve all your problems (for about 6 weeks) is just how it goes.
 
Promise someone the world in 12 weeks or less and you’ll have them hooked.
 
Try to compel them to accept responsibility for a lifestyle change that will have them retaining the results they achieve for more than 2 weeks and you’ll see them scarper faster than Scooby & Shaggy when they found a monster.
 
Perform kettlebell swings for 30 seconds on, 30 seconds off, 10min total.
 
^^ Pretty effective, in the rest do some active recovery in the form of a mobility movement.
 
Here is how it can be named.
 
Option 1 – 30/30 kettebell swing intervals for improving body composition
 
Option 2 – Kettlebell Metabolic Accelerator for Fat-Loss
 
If I was to post an add with a video which title would grab people attention.
 
Yep, it’s obvious, essentially they both say the same thing, just in different ways.
 
Alphabet gymnastics truly are the mark of a good salesman.
 
Give some thought to the above.
 
If you’re in the fitness industry and struggle to attract people it could be because you’re boring in their eyes.
 
Or at least not speaking the language that resonates with your potential clients in the demographic you have.
 
If you’re not sure what words they want to hear, go ask them.
 
Have some conversations and listen to what people are saying, instead of trying to tell them what you want them to hear int hew you want to say it.
 
You’d be surprised how often if you ask people what they want they will tell you.
 
Well, in so many words you might say.
 
Enjoy,
Ross

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***Plateau Breaker Series***

We all hit a wall at times with progress.
 
Given I’ve been here several times I’m going to share with you some of the methods I used to overcome mine.
 
First up, shoulders.
 
More specifically, pressing overhead.
 
There is little else quite as impressive as putting a heavy weight over head.
 
Ideally you want to be able to press your own bodyweight with crispy clean form.
 
Many can’t because they’re just too weak.
 
Or too heavy, might be a combination of both, who knows.
 
The three go to methods in my arsenal are as follows:
 
Negatives – High MUR, allow overload of CNS, good fun
 
Partial Presses – Teaches high tension, helps with confidence to grind through sticking points, looks cool
 
Plyometrics – Improve RFD, improves CNS connections, makes great fodder for Instagram video
 
How do you apply these?
 
There are many ways, I will give you some easy to apply ones immediately.
 
Negatives:
 
Push press (or push jerk) a heavier load than you can strict press overhead.
 
Aim for 2-5 reps, each rep you will aim for 6-10seconds on the negative portion of the lift. If a rep negative is less than 6 second stop the set, if it happens on the next set you’re done for the day with these.
 
Sets, well starting off with 3-4 is good, aim to bulk to perhaps 6-8 total, rest as needed between sets.
 
Don’t just let it drop though, stay tense and almost aim to pull the weight back down.
 
Partial Presses:
 
You will need Pins for this of block son some description where you can place the bar on.
 
Simple set the bar at your sticking point and press away.
 
Given the reduced range of motion 4-8sets of 4-6reps work well for this, you may also be abel to utilise heavier loads than normal as well, just make sure you keep total body tension in each rep.
 
*You can also set partial ROM, you’d need two sets of pins for this, say giving you 4inches of movement, you press from a pin just below your sticking point to a pin just above your sticking point. You’d drive the bar in to the top pin AS HARD AS POSSIBLE, for as long as possible, then repeat until you hit momentary muscle failure, then rest 5min.
 
Plyometrics:
 
Personally I’ve found launching a medicine ball as high as possible in the air works well.
 
You’d so as many sets as possible while maintaining speed, reps would be 2-3 per set as the focus is on acceleration. Rest 1-3min.
 
If you’re more advanced you can look at handstand depth drops – look up the book ‘Plyometric Training, achieving explosive power in sport, Hatfield & Yessis’.
*Please note all of the above, unless stated, are to be done while leaving a couple of reps in the tank, strength is a skill and you should see the above as PRACTICE not a workout method, if you want to get strong.
 
There you have it.
 
Some simple methods for breaking a pressing plateau that can be performed in most gyms without the need for specialist kit.
Be sure to get in remedial work in the form of lateral raises, reverse flies, t3 raises and so on, these areas are often neglected and can be the cause of tension (strength/power) leakage, they will be covered in the future so keep your eyes open for that post.
 
Next time; Deadlifts.
 
Enjoy,
Ross

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Struggle Struggle Struggle

Motivation.

It’s quite an interesting word really.

We will often hear people talk about how to stay motivated when things get tough, or how to reignite a lost motivation and anything that is of a similar disposition, and while the intentions are good it is a sad truth that it rarely helps, if at all.

Talking a good game to achieve that instantaneous boots in moral is easy.

People can get a similar dopamine hit from merely talking about what they re going to do, in fact if you take the time to dig in to the science surrounding it you’ll find that the brain scans etc are almost indistinguishable in terms of response, meaning from a glance (without knowing exactly what to look for), you’d not see any really difference.

Same goes for the biochemical responses, to a degree.

That’s a rather fascinating little thing to know, however don’t take my word for it, please delve down that rabbit hole.

Anyway, back to motivation.

Aiming to sustain it, reignite it, or draw on some special reserve is largely a fruitless endeavour because it isn’t motivation that keeps us going, it’s resilience.

It is easy to see how people think it’s that people are highly motivated, however this not really how it works because you will find that the aforementioned is more akin to gasoline and added to the fire for that initial oomph in to action and after that you’re going to need something more substantial to keep that furnace going.

Unfortunately I can’t tell you what that ‘thing’ is to you because I’m not you.

For me it’s a simple case of enjoying the struggle and having go fight my way through a tough challenge because once I come out the other end of it all I will know a lot more about myself.

This is what sustains me through the resistances I meet when pursuing a goal.

It’s a conscience choice to keep moving forwards, that’s all.

If you can make yourself doing the thing you need to do, then in the end you’ll find what once seemed like an insurmountable task wasn’t really that bad, even if the struggle is real it’s better to embrace it every step of the way and just do what needs to be done, than it is to rely on bursts of motivation.

Of course this is only one perspective.

Having lofty goals can be a good thing, you’d be surprised that if you are to ask for the Moon how often once all was said and done it would be given to you.

Aim high, fight on, enjoy your motivation while it’s there just don’t rely on it and prepare for the struggle.

Once you come out the other end, it’ll all be worth it.

Enjoy,
Ross

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3 Reasons you need to ask for help this New Year .

As silly as it seems, a lot of people won’t ask and for stupid reasons as well.
 
It is important to seek out others to support you.
 
Of course there are more than 3 reasons, however these are the most relevant.
 
1 – You can’t do it alone
 
Might seem obvious, yet so many will try and be a one-man band and tackle it all, then they wonder why everything is on mediocre at best.
 
The whole idea of you being a combination of the 5 people closest to you, its kinda like really true.
 
Give it some thought.
 
2 – Skill Gaps
 
As people we want to think we have all the skills we need, and this is sadly not the case for the majority of us, we need people we respect and trust at our side to fill in our gaps.
 
Take the PT business for example.
 
New people to the fray just about know how to train people, just about. In regards to business most have no clue on the following – Marketing, Taxes, Business Planning/Budget Management, the list can do on.
 
Yet even potentially knowing this they won’t seek out some guidance, often using money as the excuse, yes excuse because that is what you have business loans for to help you get your business up and running by hiring the people you NEED to help you succeed.
 
Many won’t, how do I know this?
 
I know more people who failed to stay in the business than actually stayed, and I see more people dropping out every day.
 
Ask for help, it will be worth it.
 
If your skill gaps are in say the knowledge of fat loss and that is your goal, then please hire one of the aforementioned PT’s.
 
3 – Being too scared to ask
 
This one is the easiest to understand.
 
People don’t want to seem weak, or like they can’t do something, I get it, it’s painful to admit you can’t do something and it makes you feel bad about yourself, however that is a mindset you’ve learned, you weren’t born with it.
 
Do you think a child feels bad when it’s learning to walk and keeps falling over?
 
No, it just keep doing what it needs to, and when it can’t do it alone it gets helps, either form a parent or something close enough to grab on to.
 
We are taught that asking for help is a bad thing from our earliest days in school.
 
Think about it, teachers would not give you the answer, they’d want to you find it for yourself, and while this is an incredibly useful skill it planted a seed that this is how we should do everything, and that is just not true.
 
In the working world if you don’t know something you must ask for help, less you completely balls up a project that could not only cost the company millions, it may also cost you your job.
 
Yet in knowing this we still fear asking for help.
 
To some the feel as if asking will put them below other people, they’d be someone to pity, subject to their benefactors benevolence, and whatever else you want to say.
 
This might be true, however once you’ve gotten the knowledge, or the skills and you know how to move forwards you many not need that specific person every again, however you do need what they know.
 
They weren’t wrong when they said that knowledge is power, because it is.
 
Better to ask a question and be thought a fool for a mere moment than stay silent and be branded foolish for life.
 
Give the above some thought and share your personal reasons below as to why you don’t, won’t ask of help.
 
Enjoy,
Ross

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In the wise words of Porky Pig

That’s all folks.

2018 is over.

2019, it awaits you.

Will this year be any different from those of previous?

Perhaps, there is no inherent need for that to be the case, however it is often the done thing.

You know, self improvement and all that good stuff.

Thinking back over my goals there have been a fair few that have been accomplished and their memories stored away safely.

Some of the changes lead to a long lasting impact, others were just because it gave something different to do for a while, this is what defines the importance of a goal.

We can easily work towards the ones that are nice, however the ones that are necessary, those are a bit tricker to tackle.

You might call those the long term goals.

Simply because they can’t be accomplished in just one year, as such perhaps focusing on a portion of ‘that’ goal would be rather sensible and over time you can add up the parts and finally put the entire goal together.

So far I’ve achieved all of this ones I had, that is those that didn’t require waiting on the singer of others or certain elements of the career based environment, those are sadly subject to things outside of my complete control, thus they will take a tad more patience.

Have you given any real thought to what you desire this year?

I have two main ones this year.

The first is something nice and simple, doing higher rep sets in my typical training as such I’ve made a pact with myself to do no less than sets of 10 if it can be helped (rest pause work, extended sets, drop sets etc are of course obvious exceptions which will total higher reps).

Nice easy to achieve and measure.

My second goal, I want to create something that people who are venturing in to the industry of fitness will find valuable, not for profit or anything so grandiose, more just to hopefully help at least one person out there.

Of course this wouldn’t be anything unique as there are already hundreds of these sorts of things out there and from some very good people too, however that doesn’t deter me from wanting to give something back to this industry which has been good to me.

As such I have a question for you who are just starting in the industry, what do you want to know?

Leave your thoughts below.

Enjoy,
Ross

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5 Quotes that stuck (Melancholy Musings)

Edging ever closer to Christmas Day and New Years I felt like something a little different post wise.
A list of quotes and what they mean to me.
 
5 of my favourite specifically.
 
Here goes nothing.
 
Number 1 –
 
“Does the visual match the audio?” – Charles Poliquin
 
A solid line that is above all else quite fair.
 
The late Mr-P was referring to coaches/trainers and online experts who could talk a good game and make all the right claims, however sometimes their image didn’t match what they were selling.
 
Nor did it at any point in their career.
 
Of course there will be exceptions, however most of the time people who know their stuff have usually come from a similar place because that is how experience is gained.
 
I personally like this one because of my inherent bias towards people being able to either still do (to some level) or prove their past level of ability.
 
Talk is cheap after all, everyone can be an armchair expert these days thanks to the internet and the ‘online persona’ which is often far removed from the one they have in reality.
 
Instead of telling people stories about who you want to be, actually do the things that will lead you to be the person you want others to think you are.
 
Number 2 –
 
“You may never know what type of person someone is unless they are given opportunities to violate moral or ethical codes.” – Nassim Nicholas Taleb
 
It’s probably the heretic in me that rather enjoys this one.
 
Given half the chance people will always opt to ‘get away’ with whatever they can, this is no different in fitness.
 
You hear it all the time, people will link this particular attitude with food, or skipping training and other such things because we’re all secretly advocates of rebellion and opposing the oppressors (be those physical, social, environmental or mental), Spartacus lives on in our hearts.
 
It’s once things got tits up that can reveal the true character of us all, thus a solid conviction is key.
 
Number 3 –
 
“I ain’t as good as I once was, but I’m as good once as I ever was. Maybe not be good as I once was, but I’m as good once as I ever was.” – Toby Keith
 
Time is master to us all, it waits for none, not even Walt Disney who apparently resides in his cryogenic chamber 🤣
 
When I first heard the above it perfectly summed up what being abel to give your all just one more time meant, regardless of the cost.
 
We can push ourselves hard and past the limits we now have and reach old heights at least once more, however at great cost, yet just knowing you’ve got one last hurrah in you, it’s quite comforting.
 
Of course the circumstances would need to be rather specific, however you can bet that for those robust people who’ve been deemed as a ‘struggler’ they’ve still got it.
 
Number 4 –
 
“But stones, too, can lie…” – Kain
 
From a small piece of dialogue between two game characters, Moebius & Kain.
 
This one line above was something that rung very true, simply because something has been written down and perhaps even etched deep history it doesn’t mean it’s true.
 
Not the full dialogue, however”
 
****
Kain: And your incontrovertible evidence?
Moebius: The answers are plain, if you know where to look. Go west of the Pillars. There you will find a testament written in stone. (Vanishes)
Kain: But stones, too, can lie…
****
 
How many times have you believed something just because it either came from a figure of authority or simply because it just sound right?
 
I’m willing to be more often than you’d like to admit.
 
To possess truly infallible knowledge, will we ever achieve such a thing, I don’t know, probably not and those who’d claim they’d found such a thing would be of a particular ilk that I will leave alone for today.
 
I’m sure your aware that I enjoy a good read, or several.
 
Sometimes I ended up being quite the zealot, and those are no good for anything.
 
Alsoin the past lead me down some rather misguided roads of thought and when one question got a partial answer three more deeper ones followed, certainly it makes life interesting when you want to know more, frustrating too.
 
In fitness and training we know what we know, yet is it enough?
 
Number 5 –
 
“Look at it this way. In 100 years, who’s gonna care?” – Ginger (Sarah Conners friend in T1)
 
This stuck with me since the first time I watched that film.
 
I have to admit the nonchalant attitude was the biggest thing I took away from hearing that, though at the young tender age I first heard the line I wasn’t aware of said attitude, even though I adopted it.
 
Funny how impressionable a young mind is.
 
Most things tend to work themselves out in the end, as such most don’t matter as much as we perhaps give them credit for.
 
Owl-Man had a similar view that made me chuckle, as in his last moments, while he had every opportunity to save himself from an impending explosion, all he did was smile as utter “it doesn’t matter.”.
 
Given the above, it often leads me to this thought:
 
Why stress so much?
 
If the shit is going to royally hit the fan there is sweet FA you can do about it most of the time, and if we are the highly intelligent creatures we profess to be, and have complete control of ‘our world’ then we can choose not to stress and instead take things in our stride.
 
Right?
 
What little quotes have you heard over time that have stuck with you and why?
 
Please share them below.

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