Weekend Update, Draft Day, and Head Lice

Monday:

Pendlay Rows: 230x123123123

Bench: 245x5

Tuesday:

Squat: 325x123123123

Snatch

RDLs

Thursday:

Push Press: 180x123123123

Bench: 145x10x5

Friday:

Dead Lift: 425x123123123

Power Cleans: 210x5x3

Shrugs: 5x10

I had another really good week of training.  Nothing felt like it was way too heavy.  All in all they were four very solid 80% sessions.

I have noticed my mobility is starting to suffer.  I had some hip pain this week that is more than likely from a long series of tightnesses.  My psoas, which runs along the front of your leg and attatches to your pelvis is tight and pulls on my TFL which pulls on my glute medius which pulls on the top fan portion of my IT band which gives me discomfort.  It never ceases to amaze me how integrated the human body is.

I’ll be writing up a 10 minute mobility workout that I’m going to do every night and maybe in the morning.  It won’t be anything magical, just some rolling out and stretching.  I tried to do some self-ART on my bicep on Friday and now it’s a bit sore.   I’ve mentioned in the past that the right side of my upper body is less developed than the left.  I’m going to hypothesize that that is from my brachialis, which sits under the biceps, being either tight or stuck to humerus.  This will pull the humeral head forward in the shoulder socket causing impingement and impaired activity.  Getting this unstuck and stretched out will hopefully resolve it.  If not I’ll figure something out.

I’ve been living in darkness this past week.  I forgot my glasses at Amy’s and don’t like to put my contacts in early in the morning as they will then be dried out and useless my two in the afternoon.  I’m near-sighted so I can still type and read but it does get a little fuzzy.  Not like my dad who could probably be considered legally blind.  Without his glasses he sees colors and fuzzy shapes and that’s about it.  So I’ve got that going for me…which is nice.

I made an Amazon raid last week and have since gotten all the books in.  I think I’m going to start doing this every other month or so to force myself to read.  I ordered five books and some of them will probably be detailed in another recommended reading post.  If you are a fan of historical stuff, specifically World War II, you should check out Unbroken by Laura Hillenbrand.  It was recommended to me by four or five different people and so for it is a fascinating read. 

My weight has been slowly moving north.  I broke 200 pounds for the first time in a few months, besides being bloated from a few weekend beers, on Friday.  I’m probably going to adjust my diet to try and hold 200 for the next few weeks.  The hard part is on weekends.  I tend to, as the French say, “Black out and eat everything within arm’s reach and drink until I pass out standing up and smack my head on the tank of a toilet.”  Those silly French have words for everything!

The topic of lice came up at the gym the other day.  A client’s daughter had it go through her fourth grade class so we started talking about it.  I said the worst part of having lice would be that forever you would be the kid that had lice in fourth grade.  At that kid’s ten year high school reunion some asshole will bring it up and it will bring back the rush of negative feelings and finger pointing and giggling girls.  Maybe it’s because I never had it but I automatically look down on people that did.  When someone tells me they had lice the picture in my head is of them being barefoot, wearing a potato sack to school and incessantly itching their head.  In other words, I see them as a hillbilly.  Man I hope I never get lice.

Hillbillies.

I had wings with my friend Joe on Wednesday at a local bar and grill and they were fantastic.  The best were the BBQ bacon. In college we used to go out for wings every week at a bar near campus and those were awesome too. Damn I love wings…while I’m eating them.  Afterwards is a different story.  So it goes with a lot of the foods I used to love.  Not eating them even on a semi-regular basis means that they mess with my insides big time.  Doughnuts and really anything with a lot of sugar is my bugaboo.  You do not want to be around me after I’ve eaten anything with a lot of sugar.  Trust me.

These need to be in my belly RIGHT NOW!

This week was draft week.  Back when the draft was on a Saturday/Sunday it was like Christmas.  Lots of day drinking, grilling, riding in shopping carts, batman costumes, karaoke and shit-talking amongst fans from opposing teams.  Draft Saturdays were by far some of the best times I had in college.  And this Saturday could be the same.  A bunch of us are going bowling, grilling, and watching the late rounds.  Boom.

Science.

On a final note I want to wish my dad a happy birthday.  If you see him give him a titty twister or a hearty slap on the back or something.  He won't read this so he'll have no idea what's going on.  Knowing him he's probably only mildly aware that it's even his birthday.  The man is a work-a-holic.  He can't live without work-a-hol.  Anyways, love you dad and happy birthday!

And with that I hope everyone has a great weekend and a better week ahead.  Catch you on the flip side.

Weekend Update and Not-So-Random Thoughts

Monday

Pendlay Rows: 220 x 123123123

Bench: 240 x 5

Tuesday

Squat: 305 x 123123123

Jumps

RDLs: 5x10

Thursday

Push Press: 170 x 123123123

Hang High Pulls: 3x5

Bench Press: 120 x 5 x10

Friday

Deadlift: 405 x 123123123

Power Clean: 200 x 5 x 3

Shrugs: 5 x 10

This was a very good week of training this.  Weights were on the low end of where they are going to be so nothing was too much of a struggle.  Every week my squat and deadlift are going to move up twenty pounds and my push press and Pendlay row will move up by ten.  By the time I’m done with this phase the weights will be very heavy for me for the amount of volume I'm doing with them.

I also increased my calories this week.  When people go on diets, especially low carbohydrate diets, there is usually an adjustment period where they feel crappy and sluggish.  This is because the body is used to using dietary carbohydrates as fuel and when you don’t give it that there is a period where the body waits to see if things will go back to normal and it’s somewhat inefficient at taking fat stores to use as energy.  Once the body adapts to the new diet then things usually sail smoothly from there.  I’m experiencing the opposite side of that coin.  I don’t normally eat a lot of carbohydrate so adding a bunch in is both delicious but also a little uncomfortable.  I’ve got a little bloating (which is a good thing) and more gas than normal.  Just need to ride out the thunder storm and all will be well.

I’m not sure what took me so long but Pandora is the shit.  It’s a free internet radio where you create your own stations based on artists or genres you like.  You can also listen to stand up comedy among other stuff.  Highly recommend it.

I’m still doing intermittent fasting.  With the increase in calories I’m usually not even hungry until the fast is supposed to be over.  On Friday I lifted around 1:30 pm and hadn’t eaten anything besides coffee and water prior to that.  No adverse effects on the lift to report.  After I was done I had a protein shake and an hour later I ate some chicken breast and broccoli.  About an hour and a half after that I basically had to force down my next meal because I wasn’t even hungry.  On very infrequent occasions I like to stuff myself but I really don’t like to be uncomfortably full.  I’m trying to put on some weight so that meal is essentially a training session.  That’s what I’m going to tell myself.

Here is what a normal day’s food list looks like:

10 grams BCAAs before/during training

50 grams whey post workout

~35 grams protein from meat and a steam-in-bag bag of veggies, usually broccoli

4 whole eggs, 5 egg whites, 1 can black beans, 1 orange

1 sweet potato, ~60 grams protein from meat, 6 ounces frozen blueberries, 1 orange

That’s quite a bit of food for me.  That may increase if I feel my recovery isn’t going well, otherwise that’s what it’s going to look like for the next few weeks.

One of the things that Amy and I have enjoyed doing is trying different micro-brews and import beers.  So far I’ve been a big fan of all of New Glarus’ beers- Spotted Cow has been a favorite of mine for a long time- and Avalanche, which is made in Colorado.  I can honestly drink most beers though.  It’s all about learning to appreciate the beer for what it’s supposed to taste like, not disliking it because it doesn’t taste like your favorite, which is probably something shitty like Miller Light.

I haven’t been writing a lot lately in case you hadn’t noticed.  It’s mostly from a bit of writer’s block.  If there are any topics any of you would like researched and written on leave a comment and I’ll see what I can do.  They can literally be anything you’d like to see on here; training, nutrition, recent research, motivation, whatevs.

I tried an experiment this week and it turned out really well.  I put organic butter in my morning coffee.  I used a half tablespoon of organic butter because butter from grass-fed cows is about 1.3 billion times better than vegetable spread or regular creamer which are literal well-springs of trans fat.  Margarine, by the way, was like Viagra in that it is one of those accidental discoveries.  It was originally developed to be an industrial lubricant.  I can only imagine some guy named Ricky Wayne Hillbilly getting it on his hands and then in his mouth and commenting on how it tasted like butter.  Think about that shit next time you slather it on your morning muffin.

Anyway, if you like coffee and you like popcorn chances are you’ll like this.  It gives it a different type of creaminess.  If you have an immersion blender it will probably work better than my method of just whisking it with a fork.  With my method the butter sits at the top, with the blender it will mix better.  Give it a shot but remember to use organic butter, and organic coffee for that matter.

I just ordered five books from Amazon.  I’ll comment on them as I finish them.  Some are training related, some are business related, and some are just books that I want to read.  I’m thinking from now on every other month or so I’m going to order three books, one from each of those categories.  I’m working to create more time to read.  I’m also always looking for suggestions on stuff to read.  So if you have any awesome books drop a comment. 

You could also drop a comment just to say hi or that you liked this article or didn’t like that one.  If you are a card carrying member of the grammar police you can just keep it to yourself, unless it’s something so egregious that it changes the message of what I’m trying to say.  If that’s the case by all means let me know.

Nerds.

It’s 6 am Saturday morning and Saxon is clamoring to go for a walk.  I hope everyone has a great weekend and a great week ahead.  I also hope it starts acting like spring.  Temps in the forties are bullshit.  Step up your game Wisconsin.

Recommended Reading

Ever since I was a kid I've been a reader.  I'm sure I have a few school teachers to thank for that.  Mrs. Hunt in the first grade got me hooked on Clifford books and Mrs. Nickerson during my senior year of high school helped me find my love of reading.  It makes me nothing but sad whenever I ask a kid what they like to read to only have them reply, "Reading sucks, it's so boring."  I'm not going to get into the why's of this whole situation but I think it comes down to a lot of over-stimulation and never really finding something that interests them.

So with that here is a list of books that have influenced me in one way or another.

Science/Strength Training


Why Zebras Don't Get Ulcers- Robert Sapolsky
Stress is ever-present in our lives.  From losing a job to the asshole who just cut you off.  In the eons of human evolution we evolved a very specific response to stress- fight or flight.  When the stress response is activated- and it's activated a lot more than most think- due to whatever is stressing us, be it a car accident or a mean boss, and not dealt with in the way it was meant to be dealt with it can literally make us sick.  Dr. Sapolsky uses the latest research and his own brand of humor to shed light on what is happening inside us and the diseases it can cause or exacerbate when we are stressed.  It also give great techniques for handling stress in our everyday lives.

Anatomy Without A Scalpel- Dr. Lon Kilgore
I mentioned this book in my last weekend update.  It's a great resource for strength trainers and trainees alike.  On top of the practical anatomical knowledge Dr. Kilgore provides a lot of interesting and practical information not generally covered in anatomy texts.  The section on footwear and how it relates to ankle and foot function is one of the best I've come across.

Science and Practice of Strength Training- Vladimir Zatsiorsky and William Kraemer
This book is pretty much the gold standard when it comes to strength training.  Dr. Zatsiorsky has decades of knowledge from studying athletes in the old Eastern Bloc nations of the Soviet Union and Dr. Kraemer is one of the top training researchers that America has ever produced.  Together they've expanded on Dr. Zatsiorsky's original text to create a book that will go over the head of many but has a wealth of practical knowledge that anyone in the strength training industry should read.

Amino Acids and Proteins for the Athlete: The Anabolic Edge- Mauro Di Pasquale

The nutritional guidelines that the FDA puts out are wholly inadequate for a strength training athlete.  Athletes that are involved in strength training need protein and they need a lot more than the FDA recommends.  In Amino Acids and Proteins for the Athlete Dr. Mauro Di Pasquale- an MD no less- goes through everything you could ever want to know about the various types of protein and the way they are broken down and used by the body.  Like the title suggests the book is written with all types of competitive athletes in mind.

Fiction

Anything by Cormac McCarthy

If you ever need someone to paint a picture with words you better look up Cormac McCarthy.  It is a rare gift to be able to create a stark and beautiful image of a situation that can come from the depths of humanity.  Blood Meridian, No Countryfor Old Men, and The Road all tell tales of some of the more gruesome things that humans are capable of.  But McCarthy weaves the story in such a way that you almost don’t realize what you are reading.  His style of writing can be off putting to some because he doesn’t use punctuation but once you get past it you won’t put it down.

Non-Fiction

Seea Grown Man Cry/ Now Watch Him Die- Henry Rollins

This book could be both fiction and non-fiction.  Rollins writes a lot of poetry along with a lot of short stories and journal entries.  All of it comes from his guts.  Most of the works are inspired by the murder of his best friend.  There are entries on the pain of loss, the pain of being idolized when all he wants to be left alone, and the dealing of the pain in his own way.  My favorite poem, for obvious reasons, is The Iron;

The Iron is my friend my hero

Detects my weakness

Shows me where to go

Strengthens my number

Never fails

The Iron makes life worth living

Stabs self doubt

Mutilates depression

Opens gates of light

My body aspires to The Iron

Fast Food Nation- Eric Schlosser

I’ve always had a love for a good muck-raker.  Fast Food Nation deals with how the fast food industry has transformed not only American agriculture and restaurant practices, but also how the industry has permeated other aspects of American culture.  It is a cold look into how exactly that cheeseburger actually got into your hands, how you eating it affects all the people involved in getting it to you, and all of the things that are in it that you might not know about.

Manthropology- Peter McAllister

Many men would probably believe that we are at the pinnacle of our evolution.  Many would believe that we are smarter, stronger, better looking, and all-around more awesome than our counter parts from 100 to 10,000 years ago.  Peter McAllister shatters all that.  His surprisingly well-researched book shows that in comparison to previous generations we are pretty awful at being men.  We aren’t as smart, or as strong, or as good at getting chicks compared to many of the men that have come before us.  This is a great read for anyone man who feels a certain listlessness and needs a kick in the ass to be a better man.  Also a great read for women who don’t want to settle for some ninny who is a sorry excuse for a man.

We’ll start with that.  I’ve read a lot of books and one of my faults is that I rarely re-read them.  I should get into that habit.  You never know what you might learn when you pick up a book, even one that you’ve read already.  So lift something heavy and learn yourself something.

Weekend Update and Some Thoughts

Monday

Bench: 205x3x3

Tuesday

Cleans: 242x1, 198x5

Wednesday

365x1, 305x3x3

Took a quasi-deload week this week.  One thing that I’ve always found kind of strange is that I usually feel crappy during a deload.  In talking to a lot of the swimmers that I train I found out that this is a normal thing when the body is given time to rest.  Ask any competitive swimmer and they will tell you that when they begin resting for a big meet- they call it a taper- they will feel good, then crappy, and then awesome.  They try to line up the awesome with when their meet is so that they can swim as fast as possible.  The same thing may be at play with lifters but I’m not sure.  Regardless of the reason I usually struggle through deload weeks.  By the end I just want to get back to doing what I normally do.  Who knows, maybe I don’t even need them.

The next phase I’ll be going back to four days per week lifting.  I’ve found that I can only do this for a short period of time before I need to back off the volume.  I can lift three days per week forever, but as soon as I add that fourth day I have a limited amount of time until I start feeling burned out.  I’m going to run this phase for six weeks and see how I’m feeling at the end to see if I’ll continue with four days or drop it back a bit.

One of the things that I like about this phase is that I’ll have to eat more to get the most out of it and to maximize my recovery.  I’m not going to be eating anything different, just more of it.  It’s going to be a lot of lean meats, fruits, veggies, sweet potatoes, and rice.  That’s going to be my winning combination.

I’m excited for it to get warmer out.  I love lifting outside.  It feels almost primal.  It’s a far stretch from a caveman lifting a log or spearing a sabre tooth tiger but a man can dream can’t he?

After I finish this six week phase of lots of volume to get bigger and stronger I’m going to up my conditioning.  I’m running the Warrior Dash in June with my girlfriend, her sisters, and a few of her co-workers.  She doesn’t know it yet but I’m going to beat her.  I have to make up for my mom beating me two summers ago.  In my defense I stayed and walked with my weakling of a friend Lance.  He’s such a baby.

Not much else is new in my world.  I’m just gonna keep on keepin’ on.  Hope everybody has a great weekend and a productive week.

Update and Some Thoughts

Monday

Bench Press: 275x1, 235x3x3

Wednesday

Cleans: 265x0x3, 220x5x3

Friday

Squat: 435x3, 390x5, 350x5

This week and last week were more or less testing weeks.  I’m pretty surprised by my bench, somewhat disappointed in my clean and ok with my squat.  Last week I maxed out on dead lift and it was right about where I expected it to be.  Next week will be lighter to rest up a bit for the next six week phase of the program.

I know I’m strong enough to pull 265 on my power cleans.  But since I do them infrequently at best my catch is as the French would say, “A pile of shit.”  My technique and pulls feel good but when it comes to actually getting under the bar I struggle.  It doesn’t really mean anything, just that I’m bad at them.

The next six weeks I’m going back to a ladders-type set up that I got good results from last summer.  I’m going to start at a certain percentage of my max lifts from the last two weeks.  Each day will have one main lift and 1-2 accessories.  The warm-up sets will ramp up in a 5, 4, 3, 2, 1 fashion.  The weight that I use for that single will be the first set of my 9 work sets and will stay the same throughout.  The work sets will go 1(last warm-up set), 2, 3, 1, 2, 3, 1, 2, 3.  Each week I’ll add weight to the work sets.

I liked this set up last summer because it is simple to follow and tough as hell, especially if you’re keeping tabs on your rest.  To gauge my rest I usually used whatever music happened to be playing.  If I’m going fast enough I should be able to complete one round of 1, 2, 3 per song if each song is 2:30 to 3:00 minutes long.

On Friday I ran out of time and had to finish my training on Saturday morning.  In the past I was never a fan of doing this for a couple reasons.  1. Warming up twice is twice the boring.  I just want to lift and 2. I used to very neurotic about my food, especially my peri-workout nutrition.  But lately I’ve relaxed it a lot (my neuroticism, not my actual diet) and just let it flow.  I ended up liking splitting it up because I did some stuff I wouldn't have done if I had had time to finish on Friday.  It’s taken me a while to realize it but I just need to let stuff go and let life work itself out, especially when it comes to things that in the long run are pretty insignificant, like one single training session.

I’m right in the midst of finishing Lon Kilgore’s Anatomy Without A Scalpel.  It’s essentially an anatomy book written for exercise professionals.  It deals only with the structures that would be relevant to a strength coach or other professional.  It is well written and full of Dr. Kilgore’s personality.  I really liked that it’s not just dry material.  He adds his own two cents on subjects that deal with the anatomy and kinesthetic aspects of exercise.  The part about footwear choices and how they affect the foot and ankle is worth the book price alone.  If you are an exercise pro I would highly recommend it.

There wasn’t an update last week because I went up north with my girlfriend Amy, her son Tavian, and my mom and stepdad.  Unfortunately we were not blessed great weather until Sunday about an hour before we left.  It didn’t rain but was definitely on the cold side of things. 

I helped my stepdad, Pete, cut down a tree near the water line in their back yard.  I’m sure many other men feel the same way but I came to the realization that I’ll forever and always be relegated to the status of helper monkey/tool-getter when it comes helping my dad and stepdad with things.  Definitely not complaining because they know a ton more than I do when it comes to stuff like cutting down trees and vehicle maintenance.  And in life, no matter how big you get, it’s not a bad idea to get told what to do and just do some grunt work.  Now get me a 13 mm socket head.  

I hope every one had a great holiday weekend and ate as much food as I did.  My cheeks look like I'm storing nuts for winter.  I'll blame the ham.

Don't Be Afraid Of Success

No, that isn’t a typo.  The fear of success is a very real thing and it’s probably something that just about everyone has experienced even if we didn’t realize it.  I’ve seen the fear of success manifest itself a number of times with my clients and it can be one of the biggest challenges to get over.

Why are people afraid of success?  Doesn’t everybody want to have what they want?  Yes and no.  

Psychologists have pinpointed a few reasons for a fear of success with the biggest reason being that feelings of excitement are very similar to feelings of anxiety.  The same rush of emotions that gets us excited to achieve our goals can quickly turn to feelings of anxiety over the possible failure of reaching those goals.  There is also the anxiety of how being successful will impact the life they are currently living. 

I've recognized a fear of success in a number of people I’ve worked with and with myself.  I’ve seen it as a manifestation of the following things:

-Fear of being recognized for accomplishments

-Feelings that they are undeserving of success

-Feelings that they don’t have what it takes to be successful

-Success is going to take them out of their comfort zone

The last one I feel is the biggest barrier to people being successful in their endeavors.  A lot of people want to lose extra weight.  Nobody wants to be the person who sticks out from the group and eats healthfuly when nobody else is.  Everybody wants to lose extra fat.  Only those that realize the amount of hard work and sacrifice that goes into it and are willing to do it and maintain it are going to be successful.

Everybody wants to earn extra money.  Not a lot of people want to take investment risks or get up early to work on projects.  Not a lot of people want to go back to school.  There are those that don’t want to put up with the hassles that extra money can bring.

What is it about this comfort zone that traps so many in cycles of failure or worse yet, not even trying?  To me a comfort zone includes two things; a routine and the people within that routine.

Most of us our creatures of habit; we get up, go to work, come home, watch TV, go to bed, and then do it all over again.  We do it day in, day out ad infinitum. The scenery never changes, the boat never rocks, and the faces all stay the same.  For some this is perfectly fine.  They enjoy the routine and the people therein.  They don’t have a care in the world.  But for those that want to change something for the better this routine can be a prison.

In a recent blog post Mark Sisson highlighted the phenomena of akrasia.  Akrasia is essentially acting against one’s better judgment.  We know we should eat more healthfully, we know we should go to bed at reasonable hour instead of mindless TV watching or internet surfing, we know we should go to the gym.  But yet we don’t.  We do all of the things we know are bad for us even though, to an outside observer, it would be just as easy to make the right choice instead.

This is where the people within our comfort zone come in.  Just about every success guru out there has a rule about the people you surround yourself with.  In a nutshell, you are the average of the five people you spend the most time with.  If you surround yourself with positive people who make choices that positively impact health and well-being chances are you will too.  If you surround yourself with negative, fast-food eating people more than likely you will be that too. 

The way the last two sentences were written makes it sound like it is a decision we all make.  It most certainly is but a lot of people didn’t choose those five people.  They are usually family, coworkers, or lifelong friends.  They are the people that most would never think of pushing out of their lives.  At least not family or friends. 

When it comes to the fear of success and the self-sabotaging effects of akrasia I believe these people are at the crux of it.  Deep down most people are loyal and would never think of telling close friends and family that they are bad for their health or success.  Most will keep those people in their lives and fight the uphill battle.

But there is one part that is even worse than that.  Most people trying to elicit a positive change after years of negative behaviors and habits have a will power that is about as strong as a house of cards.  All it takes is one or two comments from a loved one to bring it crashing down.  They don’t even have to be negative comments.  It could be something as simple as, “It’s my birthday and you aren’t going to have any cake or ice cream?  Come on, it’s my birthday.” 

It could also be something as bad as, “Oh, you’re trying to lose weight?  Why?  You think you’re better than us?  Come on man you’ve been fat your whole life.  Stop kidding yourself.”

Getting rid of this negativity is one of the hardest things any of us will ever have to do.  We can see how it could be good for us in the long term but can’t get past the shit storm it will cause in the short term.  Thankfully I’ve only had to do this once in my life.  There was a shit storm definitely, but it was well worth it.  The feeling of being free from the stress and negativity that the relationship was causing was one of the greatest I’ve ever felt. 

So what can we do to get over this fear of success and get out of the cycle of negativity that surrounds us?  Here are a few steps to take to help you along the way.

1.    

  Create a concrete, definitive goal.  Don’t say you want to lose weight or make more money.  These are loose goals and will not help you along the way.  Give yourself an exact amount of weight or body fat to lose or how much more money per month you realistically want to make.  Something that is measurable and will be able to tell you if you are successful in that goal or not.

2.      

Create a “why” for your goal.  The “why” is just as important as the goal itself.  The “why” gives your goal purpose.  It keeps your eyes on the big picture.  When we think of goals in terms of being there for our grandkids or providing a better life for our family it becomes easier to stick to those goals.

3.     

Do something every day to bring you closer to that goal.  Change requires action.  And big, positive change requires big, positive action.  But it doesn’t have to be big all at once.  Start small and let things snowball from there.  Trying to completely overhaul your life works for a few people, but for most of us it’s the small things we do every day that eventually add up to the big changes that are required for big goals.

4.      

Failure is not final.  Do not let it define you.  Everyone slips up.  That’s a fact of life.  Rich people started out bankrupt.  Fit people have moments of weakness and cheat on their diets.  You are no different.  Accept past failures for what they are, learn from those mistakes, put your head down and keep moving forward.

The Wisconsin state motto is “Forward” and it is very fitting here.  No matter what happens or what action must be taken just keep moving forward and don't let the haters bring you down.