Well that’s just not cricket

Misleading before and after photos.

Believe it or not you see these all the time.

The amazing results you see that are often claimed to have happened in such a short space of time can often be up to 10 years apart.

The same is true for the shots that people have angles the shit out of, filtered to within an inch of existence and sharpened so much that you’ll get cut just by gazing upon them.

Yep, after seeing plenty of colleagues/friends share their transformations photo’s to gain a nice hefty chunk of appreciation this elf us that have been in their lives for some years recognise the before picture, and it’s old.

These will of course pack the desired punch needed.

While the photos are all real, the story is misleading and that just bugs me.

If you’re going to compare a photo of yourself then 6-12months apart is a good idea as it will allow you to share the lessons you’ve learned in that time with your followers and fans with some honesty and for the purpose of helping them, not just boosting your likes.

This is of course not to say that a collage of your journey from day one isn’t worth of praise, oh no it is, so long as you exhaling how long the expanse of time covered from photo 1 to this present one is.

A year by year comparison will do many things:

1 – Show how progress is slow and change is gradual (for the most part)
2 – That consistency wins out in the end
3 – Change need applied effort (explained in lessons learned in each photo/reflection)
4 – Provide a true account of your journey, the progress/ & regress because that happens too
5 – Keeps you humble

We could list many more things here however I’d like to keep the one short for once.

In closing, be honest with your photos, your stories and worry less about trying to be impressive for the sake of it.

Share your knowledge, experience and let people know that you too struggled to get where you are and that one day, if that’s what they want, they can get there as well.

Enjoy,
Ross

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What most PT’s don’t want you to know

I’m going to let you in on a secret held closely by those in the fitness industry.

The majority of us have no real clue what we’re doing.

Honestly, in the early days apart from knowing a few basics on from (even that is questionable) when it comes to putting together training programs we’re woefully underprepared.

This is speaking from experience.

Initially what got given to people was nothing more than copies of what had been found in books or learned in passing by those more experienced.

This wasn’t really programming, it was merely getting people to exercise and expend energy.

Don’t get me wrong, for the larger population of gym-goers all they want is to feel like they’ve done something, they care little for the details or even if what they’re doing is optimal for them.

So long as they enjoy it that’s all they care about.

Do you know what, that’s 100% cool because if it keeps people training then it doesn’t really matter if their coach/trainer doesn’t really know what’s going on, so long as the client is happy that’s the priority.

It took me years to really get a good grasp on programming.

Even then there was still a lot of gaps.

Of course, over time a deeper understanding has been gained and now more can be seen in each successful program/protocol that is out there.

Has this improved my ability to coach/plan?

Yep, without a doubt.

Has it been something I will share with my clients?

Nope, most don’t want to know. They just want to be told what to do, how hard to work and that’s it.

Sadly the only people care about the quality and details in training programs are the coaches (and a few unique clients).

Thus you don’t have to be good at the above to do well in fitness, you just have to give the people what they want, a solid business tactic.

One word of warning though, the approach of giving people methods without understanding will only really work on beginners.

This is why you rarely see a PT/Coach in a gym wh works with anyone at the intermediate level or higher (they lack the depth of knowledge to do so), and do you know what, this is a good thing because it’s almost more hassle than it’s worth.

Being someone who has gone through various stages of learning and coaching I can tell you this much, no one really cares how much you know.

No one cares that a decent program can take several hours to write, in fact, most will be just as happy with something you cut & paste from the internet (cookie cutter stuff).

The only person that will ever know is you.

If you want to delve this deep then these three books are good places to start:

– Super Training by Mel C. Siff and Yuri Verkhoshansky
– Periodisation by Tudor Bompa
– The Transfer of Training in Sport by A.P. Bondarchuk

You can also find a lot of great info online for free.

Another gem of a book is Viking Warrior Conditioning by Kenneth Jay.

The choice is yours, my friends.

Enjoy,
Ross

You don’t need to be the best, just be better.

Handstand press ups*, pull ups, pistols and sprinting.

 

You could forge a strong, lean, athletic body with those 4 simple movements.

 

A bouns is that they all can be done away from a gym and without any kit, well less for finding somewhere to hang to do pull ups that is.

 

*What many see as a handstand push up is actually a headstand push up as the head touches the floor shortening ROM, a true handstand push up would have your head pass the line of you hands (think hands on boxes with a gap for your head).

 

Given the endless amount of options we have to crave body out of fine marble the big question is this; why do so many struggle?

 

Well my friends there is one answer possessed by this weary soul.

 

It’s not the only answer, however for many it’s the right one.

 

Are your ready for it…..

 

You simply don’t want ‘it’ enough.

 

The ‘it’ can be anything to you however the simple truth is that you just don’t want to achieve success the badly.

 

I know right, what a dick.

 

You are a literal miracle of creation as are many others and if you take just one minute to look around you you’ll see just how many people have taken this for granted and wasted the gift they were given.

 

How can you tell?

 

Poor posture, sloppy movement, obesity, ill health (from lifestyle choice, not unfortunate circumstance or medical issue).

 

People pissing away their lives is everywhere to be seen.

 

Yet even in knowing this and instead of taking some responsibility for their own self they make excuses, dillydally and just generally let themselves rot away all under the guise of –

 

“If only I had XYZ/perfect set of circumstances things would be different.”

 

No, they wouldn’t be different because you’d not change.

 

If you haven’t changed yet why would you change now?

 

Typically two answers become relevant to this ^^

 

1 – Fear (they got scared in to change)

2 – Th pain they currently live with finally because too much

 

The truth is that no one likes to be told they’re only folly and yet it’s not that they’re unaware of it’s existence, they just choose to be ignorant and find any/every excuses to justify their weakness and fragility.

 

Given the above an dhow easy it is to make change to yourself, why don’t you do it?

 

Remember you don’t need a gym (as shown above).

 

You can buy some kettlebells, sandbags or even weights for you own home (you don’t need a full kitted out gym, just enough to challenge you) and proceed to do 15-20min daily practice/movement.

 

15-20min a day, everyone who isn’t an invalid has time for that, what they lack is the desire.

 

Give the above some consideration.

 

Reflect on your excuses, then take a look at yourself in the mirror and say these simple words:

 

“I’m done listening to & believing your bullshit. From now on I’m going to do better. I’m going to be better. I may never be the best, but I will be better tomorrow than I am today.”

 

Enjoy,

Ross

DNA, going beyond your excuses

Last night sported a rather good conversation among some of my fellow training partners.

 

The subject drifted to nutrition and the classic ‘find what works for you.’.

 

Did you know you don’t have to find out via trial and error, you can take a test based on your DNA and find out exactly what your body best responds to and depending how much you’re willing to invest potentially sensitivities and a whole dos too other information as well.

 

We live in a truly amazing world.

 

When in history has someone literally starting out of a journey of health improvement had access to such information?

 

Never is the answer.

 

Before people bitch about cost, it will be between £90-250.

 

People waste that kind of money on Skinny Tea, C9, and a lot of other bullshit, so investing it in a DNA/genetics related test for your health is well worth it.

 

The funny thing is while discussing it I could already hear all the responses people would have.

 

By responses I mean childish moaning and excuses.

 

Let me expand for a second.

 

Say you take said genetic test to know your optimal nutrition protocol (you’d also work with someone to really dial it in), one of the results says that you’re not very tolerant to one of your favourite foods and realistically you might want to curb your enthusiasm for indulging in it as you do.

 

“But…. But… I can’t live without it. Blah Blah Blah.”

 

*Face Palm.

 

The point is you can literally have something written on paper for a specific individual that is 99% what works for them and if it goes against what they WANT to hear/be told they will oppose it, make excuses and act like a child.

 

So these days I just sit and think –

 

“Do you know what, fuck it. You’re not going to listen so I’m not going to waste my time with you because I’m just too tired for the bullshit now.”

 

You see no matter what you can prove to people or how good your intentions are to help them, unless it fits what they want they won’t listen or be willing to make a change.

 

Such madness.

 

Yet that is something that you’re 100% entitled to.

 

So my good people who stick out and read my ramblings (I really do appreciate it you know), if you could have every answer for the questions you want to ask would you really want them?

 

Your clients and people you work with will only want the answers they want (of the most part), just keep this in mind.

 

Anyway I’m off rolling.

 

Enjoy,

Ross

 

***If you want to delve in to the DNA stuff look up these guys: https://www.dnafit.com

 

^^What you get is very eye opening and actually spot on, even if you don’t want it to be, it really is.

 

(I speak from experience on this one as I did it just to see and by jove it was all correct – years of medicals and hospital trips to back it up so I can confirm the info is solid).

One coffee laden ramble

The internet being what it is can lead people to saying some rather bold things.

 

Some might not even be 100% accurate 🤯

 

Shocking, right?

 

That being said, we’d like to think that the majority of people are trying to be helpful however the might take looking past the endless ‘10% discount with code XXXX’.

 

In fitness everyone wants their slice of the pie.

 

Ironically though they end up doing the same things as everyone else and going for a very slim piece instead of actually trying to be an individual.

 

Despite all the memes about living your true life or becoming the best version of you, most follow the crowd.

 

Following the crowd can seem safe.

 

Safety in numbers and all that.

 

This however doesn’t give much room for reflection or growth though because let us say you read some of your older content and now know it’s complete horse shit.

 

What are you to do?

 

Have a follow up piece where you address past misconceptions and outdated information, or do nothing and not upset the apple cart.

 

Over the years I’ve personally done both.

 

In the salt decade or so it has been the former, however in much younger days the idea of being wrong or at least admitting it was a bitter pill to swallow however that attitude was grown out of.

 

One such topic that needed multiple revisions was nutrition.

 

As more knowledge as gained the simpler it became and despite the average person desperately hoping they had some sort of unique issue that was causing all their issues in truth it was just a lifestyle choice problem.

 

Talking about what you will do, want to do or could do is more than enough for most people to release a hit of dopamine so that they feel good.

 

^^ You know the chats you have while stuffing your face with delicious foods and alcohol and making all the bet promises of ‘starting tomorrow’, which for many never happens.

 

Taking control is hard for some people to do in their own life.

 

Same goes for info shared about fitness on the web.

 

It’s hard to admit that what might be shared could be missing some vital considerations and perhaps isn’t gospel.

 

This is where science/evidence comes in to play.

 

It backs up points, however it too can be abused and manipulated to suit a purpose/cause or prove a point.

 

Given this truth what is the average person to do in regards to knowing what is, what isn’t and what’s just complete turd?

 

Trial & error.

 

Yep, it sucks because there is rarely a definitive answer and you simply need to put time an effort in to things.

 

How much of each?

 

As much as you can spare and what you’ll find is that is just helps build a base, a foundation that everything else can be launched from.

 

You probably heard the old saying that ‘success leaves clues’.

 

^^ This is where listening to the anecdote of those who’ve achieved what you’re trying to is worth your time.

 

It doesn’t mean you need to apply it, however it can be useful to know provided you ask the right question.

 

Classically when you look at someone who is now the success you wish to be you end up asking what they re currently doing to be that successful and while it’s not a terrible question it’s the wrong one to be asking because you’re not in the same place they are.

 

The question you want to ask is this:

 

‘When you were in my position what did you do?’

 

^^ Ask for their original thoughts/avenues taken, problems, successes, sunken costs, wasted time and things they SHOULD have done yet didn’t because they felt at the time they knew better.

 

Much like looking at top level body builders.

 

People want to know their training and nutrition they do now, even though those asking the question are 110lbs newbies.

 

They’d do well to ask what said pro’s did when they were 110lbs and go from there – just to reiterate the point.

 

Anyway just a bit of a ramble today based on some reflective thought.

 

Enjoy,

Ross

***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

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

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

7 Calorie Sources of a Nefarious Nature.

Does this sounds familiar to you?

– You watch what you eat.

 

– Each day you’re diligent and control your cravings.

 

– This have been the way for months now, feeling proud you should.

 

However….

 

Things have plateaued, or worse, a few lbs have crept back on.

 

While there are various potential reasons for this (movement efficiency, lower TDEE, GAS, etc), one of the most common is sneaky calories.

 

It is all too easy to over eat.

 

You can blame genetics, environment and even god because god wants you to stay on the lager side of life as all people of that ilk are jolly, apparently.

 

While potentially true, the probability is low.

 

As a species we are wired to seek out things that make us happy, that comfort us, the give us a ‘fix’ if we feel something is missing.

 

Oh yes, food is a powerful tool indeed.

 

“Let food be thy medicine” and all that.

 

It is alarmingly obvious how much it affects your health, or lack there of, its the one thing most people have in common and the majority have control over (less for dire and unfortunate circumstances).

 

As such here are 7 common food items that pack a rather hefty caloric punch.

 

Because yes, calories do matter.

 

1 – Peanut Butter

 

It’s so tasty, so moorish, so destructive to your goals if you eat an entire tub in one sitting (which is easily done)

 

2 – Fancy Coffees

 

Personally I quite like a coffee, black of course.

 

I often venture in to various establishments and take a look over the menu acting as if I’m going to have something different, when everyone knows I’m going for a black coffee because of habit.

 

Did you know a flavoured latte can be at the lowest end 250 calories in one go?

 

It’s not hard to have 2-3 of those a day, for some in one sitting, just let that sink in.

 

3 – Protein/Snack Bars

 

May convenience reign supreme. It will keep our bellies full, our wallets empty and our waistlines ever expanding.

 

Often 100-300 calories per bar, I know people like you who demolish 5+ a day with ease because they’re made to be ever so delicious.

 

By all means enjoy them, just don’t fall to gluttony.

 

4 – Smoothies

 

Literally the devil in blended form.

 

While the proposed health benefits of your Whole Foods Smoothie are enticing you may also find that a single one of these can tip the sales at around 350-500calories commonly (based on store bought ones).

 

Obviously enjoyable, just be mindful.

 

5 – That 1 Alcoholic Drink a Night

 

Now one drink a day may not kill you, however if you find yourself having it before 10am you might need to see someone.

 

The issue in this comes from the size of glass people use, and some fall in to the trap of opting for say a low-calorie Gin, 90cals per hit, as such they have 11.

 

Okay, maybe not 11, however at least 2-3, the can happen several days a week and maybe double on the weekend.

 

While this may be your way of ‘relaxing after a long day at work’ it’s not the most optimal.

 

6 – Office Treats (various)

 

Cakes, biscuits, candy canes, anything you just pick at, they can all have you racking up callers without your knowledge.

 

Before you say or think it, no, you don’t deserve a treat.

 

You give dogs treats, last time I checked you’re not a dog.

 

*If you are a dog and you’re reading this with 100% comprehension, please know I’m impressed.

 

7 – Low Calorie Foods (any)

 

Yea, I can’t believe I wrote that either.

 

This falls in the same realm as the low calorie gin mother dearest has after dealing with her darling children all day.

 

Typically because something is low calorie people don’t feel guilty about having it, which is great before the mob decides to set up a lynch party.

 

Due to not feeling guilty of their ‘less than 100 calorie snack’ people will eat serval of them, across the span of a day you can consume 3,4,5 or more of these ‘low calorie snacks’ on top of your average meals.

 

Worst part is people won’t track them as they don’t see them as ‘real food’

 

All of this leads to an excess of energy and a potential calorie surplus, and that my friends leads to weight gain.

 

The gain coulee be LBM or fat Mass, that will come down to things such as training, hormones, etc.

 

(Most end up with fat mass gain, unfortunately)

 

There you have it, the seven sins you didn’t know about.

 

I rsememrb the days where the only ones you have to worry about were Lust, Envy, Greed, Wrath, Pride, Gluttony & Sloth.

 

Alas, this is our modern world.

 

Give the above some thought and just be mindful.

 

If you want to have a food you enjoy then please fill your boots, if the feeling the food yields you is something you need and can’t live without then so be it, however it the long term results have lead you to a dark place mentally then you may need to consider sacrificing that which you enjoy.

 

Not what people want to hear I know, however it’s often what they need to hear.

 

You’ve got all the control, use it well 🤗

 

Enjoy,

Ross

How many calories in a cinnamon latte?

Is tracking calories worth it?

 

A question many ask.

 

To be fair it’s such a minefield it is easily understandable why people suck at it.

 

From years in the trenches I can tell you that knowing all your numbers does have a place, however it’s not the be all end all, not really.

 

Keeping diaries is something I’m a fan of.

 

Not specifically for getting every calorie by the number, in fact it’s more for having people try to be more accountable.

 

It also allows me as a coach to see what is written down and then look at the person to see if things marry up.

 

If they don’t then we can sit down and have a chat about all the possibilities.

 

Long story short it is often that they are missing things out or just lying because they want to look like they’re being good and not let me down by admitting they are struggling or snacking.

 

Once we break this mental barrier they have real progress can be made.

 

You’d be surprised how many people are scared of letting others down, as such they will lie about who is really going on or ghost.

 

Some will say that they struggle with fitness and making change because they feel as if everyone is judging them, shaming them etc.

 

I have a notion for you to consider on this.

 

No one can make you feel ashamed of anything unless you yourself know what you’re doing is shameful.

 

That’s just how it works.

 

Take not shifting excess fat for example.

 

The common reason; the person is in a positive energy balance (or maintenance), fact.

 

Putting all the other reasons to one side, this is the crux of it all, once people admit this to themselves real progress can be made as to why this is the case.

 

Just because it’s the reason things are not moving that doesn’t mean it’s the why behind it all.

 

The why could be emotional, habitual or a whole host of other reasons, and once all the bullshit is stripped away we can start finding out and really making progress.

 

Opening up for many is hard though.

 

No one wants to feel vulnerable.

 

We need to address this before we can really move forwards, you owe it to yourself to be happy, really, you do.

 

As a coach I desire the best for people.

 

The problem is that people are idiots who get in their own way all the god damn time.

 

Ugh…..

 

You can have all that you seek if you will get over your issues and just accept shit happens and we can’t dwell on it, not if we sant to make any meaningful growth in life.

 

So, is tracking calories worth it?

 

Yes and no, what is really worth your time and attention is achieving a state of self love, self appreciation and self acceptance, because once you’ve cracked those you’ll no longer have the same fears and be less apprehensive about being honest with people and more importantly yourself.

 

If you still currently lie to yourself about what you eat, do in training or general life then you’ve got more pressing matters than how many calories are in that cinnamon latte.

 

(It’s around 130, just incase you wanted to know.)

 

Enjoy,

Ross