Porn Obsessed

Food Porn duhhh…

The following was written 1 week out from the UKDFBA in 2014…

Sorry if you expected something a little more perverse than this, but I have to confess I am addicted to food porn. Or better I am obsessed with food in general, if you asked me what I was thinking about or doing it would be food, hence this newsletter being on the subject!

So why am I so food focussed right now? Well you might have guessed it, it’s because I am dieting. As you transition to lower and lower calories every item of food you put in your mouth gets a higher value put onto it. Not only do you need to be more concerned about it’s quality, you get concerned about how it tastes, how fulfilling it is, because you know if you make a bad choice you will feel it later. Just have a look at my instagram if you don’t believe me.

Pretty #foodgasmic wouldn’t you say? In a recent paper by Eric Helms, Alan Aragon and Peter Fitschen they look into the psychological impacts of long term dieting, specifically for contest prep. Did you know it’s been found almost half male drug free competitive bodybuilders binge post competition. One third reported anxiety, short tempers or anger when preparing for competition and more than 80% suffered with a preoccupation with food. People who know me might be thinking…that explains a lot..haha well hopefully not. Although I have survived one post competition binge I definitely have a preoccupation with food. The physical effects of semi-starvation is much like the signs and symptoms seen with eating disorders such as anorexia nervosa and bulimia nervosa. As you can see, my food porn obsession isn’t so out of the ordinary.

This is why I wanted to make this post, because I am aware of the dangers of getting extremely lean. And being aware is part of the solution of straying from the potential consequences. As open and frequent communication about these topics can really help. Further to this, I have a coach, he is amazing and there for me when I am concerned. Personally, I recommend everyone looking to get into contest level shape get a coach, particularly if it is your first contest. This is why I also think it is essential that your coach has competed themselves, because it is impossible to relate if they haven’t. The mental and psychological side to contest prep is what separates it from just fat loss, and trust me when I say it is a major part that can make or break a successful prep.

I am now 1 week out from the UK Drug Free Bodybuilding Association (UKDFBA). So hopefully my obsession will start dying down and I can get back to a having a healthy relationship with food. I certainly intend to enjoy a ‘free meal’ post contest, but I am not going to binge. My fantastic girlfriend has actually booked us in for a meal at Duck and Waffle in London, its got some posh nosh and I intend to enjoy the hell out of it.Thanks to everyone for the continued support throughout my contest prep. It has been an experience I will remember forever and it has made me grow stronger as a person. If anyone is interested in competing and have questions, please contact me as I would be happy to help, and together we can Revive Stronger.

My First Natural Bodybuilding Show

Highlights, thoughts and feelings

First off I apologise for the lack of a newsletter last week, those of you who follow me on the social media know I competed in my First Natural Bodybuilding show. This was through the NPA and was the South East Championships. As I said it was my first show, I actually never planned to do it but I am so glad I did, because I learnt LOADS!

The Game Plan

1. Shave body hair and apply tan, to best show off muscle detail.
2. Eat/drink enough to achieve fullness but so not to ‘spill over’ and look less defined, and maintain this look.
3. Ensure to come under the upper cut off limit for the lightweight novices weigh in.
4. Pose to best demonstrate symmetry, size and definition to the judges.

The above is the basic elements to what I was trying to achieve on the day, essentially to best represent my physique to the judges and meet their criteria. However, being my first show, not everything went to plan, so let me take you through the reality.

The Reality

1. So I had been shaving my body hair for the past month. I thought that was fine. However, for some reason I didn’t consider my underarm or forearm hair. This counted against me and the judges picked up on it. Lesson learnt, get rid of ALL body hair (facial hair is OK). Second, my tan, this was a bit less certain, the night before my girlfriend kindly applied a layer of pro tan. The next day you’re advised to shower it off, I did so and it looked very weak. So we did another layer, this was an error as the showering off process is very important to its proper application. Back stage we had the finisher by pro tan, and were applying this, it wasn’t going on so well due to adding the extra layer of tan in the morning. But we felt we had gotten a dark enough tan, and from some pictures you’d think we did. However, we were wrong, I looked washed out on stage. The lights were VERY bright. The judges commented that it looked like I didn’t have a tan, and looked washed out. Again, counting against me. They stated that I may well have placed higher if I had amended the above two points. Yes I am very disappointed in myself, but I will not make these errors again!
2. My coach had provided some guideline macros and meal timings to eat. These were quite wide and he said it would really depend on how I was responding on the day. But I have been dieting for over 30 weeks, tracking my macros with precision. So I definitely have a pre-occupation with hitting numbers and so was too focussed on tracking then I was on the impact on my body. This led me to not achieve a pump or fill out, I was flat and didn’t look my best. 
3. This one was hit. Weighed in after my breakfast well below the cut off and then just sipped on water till the final weigh in. It was at 11am, so obviously you had to be careful about how much you consumed beforehand. However, I expected digital scales, but they had old fashioned ones, and so I question the degree of accuracy.
4. I have been practicing my posing each week for months. However, not spending much time on it and when into the final months you’re pretty exhausted all the time. So my willingness to practice was very low, plus I personally don’t have any good areas in my home to pose. So looking back, I would practice more early on, and then make it a habit to pose every single week, and film it. However, my posing on the day was OK, but I didn’t angle myself to the judges. This was key error on my part, and you will notice it in the videos (youtube link below), it makes a massive difference. Also I held my legs too close on some poses, purposefully done, but looking back, it was an error, making the sought for X frame hard to come by.

So there you have it, I messed up a little. However, learnt a great deal and the mistakes made are pretty easy to fix and work on. It wasn’t like I was told I was top heavy, or wasn’t lean enough. So it was a very positive experience. My main show is now in 2 weeks time, below is what I am going to do to improve upon my performance and do myself justice :).

Actions

1. In comes Veet, to rid the under arm and forearm hair! And to get a perfect tan I have booked a professional tan on the day, it was expensive, but I think worth the investment. I will not get these two things wrong!
2. Stop being such an obsessive tracker. I do not need to be precise with macros on the day, I just need to eat carbs and fats to achieve the look I desire. Pizza post weigh in and plenty of food, that is not tracked, only tracked by how I am looking.
3. So for this show the cut off is even lower, so since my first show I am continuing to lose weight. I have been consistently under 75kg for the past few weeks, but of course weigh in is not first thing, so I need some leeway.
4. Continue to practice my posing up until the show and be sure to angle myself towards the judges during the competition.

Overall the show was an AMAZING experience. People there to show off their hard work and share their journeys with one another. Some had lost huge amounts of weight to be there, and that in itself is commendable. I won’t lie, it was stressful, and I am a stressful person, so that didn’t help.

For my next show I am going to almost sit back, relax and just do my best, no point stressing because overall it is just about getting on the stage and enjoying myself. For me the journey getting here has been the reward, trophies or placings are nice, but mean little in reality. I have learnt SO much getting to such low bodyfat levels, and will use this not only to help others but it has given me confidence that I can achieve anything.

I vlogged the whole thing, to check it out visit HERE.

Your ‘Macro’ Budget

What’s your discretionary spend?

IIFYM ‘if it fits your macros’ or if you prefer Flexible Dieting gets a bad name because people wrongly believe it means all you eat is junk, because it fits your macros. However, this is totally false and is frustrating to hear. This weeks newsletter is inspired by Layne Norton, who recently did a podcast looking at clean eating vs. IIFYM which can be found here.

Essentially what IIFYM is founded upon is the fact if micro nutrition needs are met then no matter what foods you eat, so long as the total macronutrients are identical the resulting impact on your physique will be the same (all other things being equal of course). This means you eat your veggies, your healthy fats and fibrous foods but can do this while enjoying things like ice cream and pizza.This is where I would like to introduce the concept of the macro budget, just like a financial budget; you have a currency (your macros) and can spend it on products (food intake). The more you currency you earn the more things you can buy and enjoy.

So for example, you’re a banker who earns a six figure salary, you can afford to go on some lavish holidays, however if you’re a student you can barely afford to go on nights out. Much in the same way as you can earn more money to spend on luxuries, people earn different macronutrient budgets that they can spend on food intake.  For example, a small male office worker who exercises once a week earns a very small budget, and therefore cannot afford to eat an entire pizza to himself. Whereas a large male who is a personal trainer and works out five times a week, earns a much larger macro budget, and therefore can afford to have pizza and ice cream if he wants.Just like the banker who can pay off all his bills, puts food on the table and clothes on his back while still having enough money to go on holiday, the highly active male has a large enough macro spend to get in all his essential micronutrients and eat ice cream. Whereas this is not the case for the non earning student and inactive small male, who cannot afford to spend their earnings frivolously.

If the student or inactive male did decide to buy what they just cannot afford they would see negative consequences. The inactive male would start to gain unwanted fat and the student would go into debt. You see everyone has a budget that they must work within, not everyone can afford to do the same. If the student wanted to go on holiday they would have to get a job on the side and save, just as the inactive male if he wanted to eat pizza, he would have to get more active.

So as you can see, we all have different macro budgets. This is dictated by how much we earn, essentially this is our metabolism. The greater our metabolism the greater our potential discretionary spend, which means more goodies can be enjoyed. The less energy we burn, the lower our metabolism and therefore the less macros we have to spend, meaning fewer goodies.Our earnings can change, if we get more active, lose weight, or build muscle. Again just like if you get a promotion or get fired and earn more or less money, you can earn more or less macros. For example, at the start of my contest prep I was consuming over 3500 calories. I was eating all sorts of goodies. However, now I am down to under 2000 calories, and most days eat mainly vegetables, lean meats, eggs and protein powder, very few goodies. This is because my earnings went down, as my weight fell my metabolism dropped (in very simple terms).

IIFYM or flexible dieting is not about fitting in as much processed rubbish as you can into your diet. It is about ensuring micro and macro nutritional needs are met. It is about being inclusive of foods not exclusive. It teaches us that we are all different and some of us can afford to eat more goodies than others. However, empowers us to know we can change our macro budget. So next time you’re sitting down to eat a big bowl of ice cream covered in chocolate sauce, think ‘does my macro budget allow for this’ and likewise, if you’re struggling to get in enough carbs to maintain your weight, think ‘do I need another bowl of oats or will a poptart make me less bloated and serve my macro goals?’. It isn’t about what’s better or worse, it is about whether or not it suits the individual in question.

Part 3: Moving back to maintenance – ‘Reverse Dieting’

The ‘reverse’ diet – what, why, how?

So far in this series we have learnt about what our metabolism is and how it adapts to what we ‘feed’ it, we have learnt the importance of slow progressive dieting and how to incorporate ‘refeeds’ to help blunt the unwanted side effects of dieting. So we have the tools to best get down to our desired body fat %, now it is time to move out of the deficit, allowing our body again to reach homeostasis. However, this is the point at which can make or break your entire diet, this is where if you are not careful you can put back on all the fat if not more than you started with. Avoid the yoyo diet, and please continue to read about the ‘reverse’ diet.

The reverse diet is just as it sounds, when we diet changes are slow and progressive, the reverse diet is much the same, apart from the fact we slowly increase not decrease our calorie intake.

Essentially the aim is to bring our metabolism back up to what it should be, the easiest way to do that is to just eat more. However, if we just scoff a load more food you’ll put on a load of fat in a hurry, especially because our body wants to get back to its old self. To avoid this you have to increase your calorie intake slowly, allowing your metabolism to adjust upwards gradually. That is if you want to avoid as much fat gain as possible, there are cases in which a faster approach may be more suitable, but I am principally talking about people who have followed a successful and healthy diet.

Everyones metabolism is a little different, some are very responsive and others less so. Responsive metabolisms do very well off an increase in calories, and you can give them quite sizeable and frequent increases. However, others are not, and therefore you must take a slower approach.

I have a few approaches I like to put in place for my clients, but one that seems to work quite well is to increase carb and fat intake by 10-20% initially, getting them to maintenance. At this point you may want to lower protein in place for more carbs, because carbohydrates are the real ignitors for our metabolism and are protein sparring, plus you’ll be coming out of a deficit so the need for high protein intakes drops.

From this initial increase you’ll want to take visual and body weight measurements to then pick how next to act. Each week from here I would increase fat and or carbs by 5-10% depending on how they looked and how their weight responded. I have seen people drop weight and look better week to week while reverse dieting, but I have also seen others need very slow increases. Again like anything it is very much dependent on the individual. Also while doing the above you would be making sure to try and reduce the amount of cardio taking place. You would keep progressively doing this until the person was eating back up to a reasonable number of calories.

The above steps could be continued for a long time, especially if the person wanted to transition into a muscle building phase. I also want to note that some people actually find the reverse diet harder than the diet itself. This is because the changes are quite small, making it almost feel like you are still dieting. This can be very tough, especially when you do not have a particular goal in mind. I’d happily allow some people to speed up the reverse diet if they really couldn’t hack it. I personally feel that very small adjustments are silly, that is the best way I can say it. No one wants to continually feel like they are dieting, so an by increasing macronutrients by less than 10g really seems quite, well silly.

So now you have learnt how to get really lean in a healthy manner and then how to build yourself back up out of the deficit. Key is to remember everything our body does is to try and remain in homeostasis, our bodies don’t want to get really lean. So to get their we need to take it slow, and then once their we slowly need to build up our metabolism. Our metabolic rate doesn’t get damaged or break, we don’t enter some weird starve mode in which we can no longer burn fat. Our metabolisms are wonderful things that adjust to what we give them, treat them with respect and you can manipulate it to get the results you want in a healthy and sustainable manner!

If you enjoyed this or any of my newsletter content please like and share my newsletter, any support or feedback is much appreciated!

Part 2: Moving back to maintenance

Refeeds, Cheat Meals & More…

So in PART ONE we learnt about how our metabolism is adaptive to what we give it. It is there to keep us alive and when we enter severe calorie deficits it acts in a way to reduce our energy expenditure. Here I am going to introduce the idea of refeeds, in which an individual comes out of their deficit for a short period of time to try and negate the metabolism adapting. 

So what exactly is a refeed? Well as I said it is a short term break from being in a calorie deficit. Their prime purpose is to maintain psychological and metabolic health. Their frequency and length depend person to person, some people may take a week off, others may just have them once a week. They have also been called cheat meals, but IMO this term is different. A cheat meal to me is a meal that is not accounted for, you break your diet completely and at most it acts as a psychological break but can set you back. A refeed is planned, it has a proper purpose and most of all you account for it.

Hang on? If I am losing fat then why bother ever implementing a refeed? Well you know how it gets harder and harder to lose fat as you diet, it’s because you metabolism is getting slower. So it makes good sense to try and maintain as high a metabolism as possible, thus we take have refeeds. They help reduce the speed at which you move away from you original metabolic rate.

Right so now we know what a refeed is and its purpose, when and how do we implement them? Between coaches there is quite a varied approach. Personally I implement them when I see a stall in progress, or the person is showing some signs of metabolic slow down. Up until that point I am happy for them to continue as they are, the number and length is then very individual. This is because our metabolisms all differ.

OK so what exactly do we do on our refeed day? Well we must bring overall calories to maintenance or slightly above to get the result we want. This is your CURRENT maintenance, not your old one, as we know our bodies are burning less energy now. I personally like to bring up carbs quite a bit, as these have the most impact on our metabolism. In doing so I also reduce fat and protein a little, because carbs and not being in a deficit is protein sparring, and fat is more easily stored as fat, making sense to reduce them a little. This also gives more room to increase carbs, which as noted raise our metabolisms the most. Reject carb phobia, carbs are your metabolic friend.

When is best to take them is really up to you, some people like to take them when they have their rest day, so they can enjoy more food and be social. Others with more performance oriented goals like to take them prior to their most intense training day. For me I take it the day before I perform deadlifts and do High Intensity Interval Training.

There we have it, you know what a refeed is, how it might be implemented and why it is important. One final note is that because you have eaten more food and likely more carbohydrates your scale weight the next day or so will increase. This is completely expected, and it should level out over the course of a few days, and you’ll continue to hit new lows if implemented correctly!

Refeed Essentials:
1) Use them when you notice signs of metabolic slow down.
2) Calories must be at or above your CURRENT maintenance intake.
3) Avoid pigging out, try and keep some structure to the refeed.

Next week I will continue in our moving back to maintenance series to talk about reverse dieting. If you liked this or found it helpful please share it on the social media!

#REVIVESTRONGER

Limited Online Coaching Deals

Hey guys, so I could write a load of spiel about how my coaching services are all bespoke, fit around your lifestyle and will get you great results. But, you’ve heard all that before, and so it doesn’t really incentivise you to pick me up as your coach.

So why choose me, as opposed to all the other coaches out there? Well for me the most important part of being an online coach is to keep it PERSONAL. I pride myself in the fact I can say I am friends with all my online clients, I know a bit about what is going on with their life, I take interest in more than what their macro intake and weight room progress was for the week. And I feel this is the key difference between me and the many others out there, I really care about YOU. 

Down to the deals:

– Buy 1 Month & get 1 Month FREE – £99.99 – Save £50
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These are all limited and are given on a FIRST COME FIRST SERVE basis – I do have limited capacity.

So if you want a coach that cares about you, then give me a shot 🙂

Black Friday Coaching Special!!!

So it’s holiday season, time to enjoy time with others, relax and eat all sorts of goodies. Good on you, this shows you know how to live a little! And I’m going to give you one more reason to sit back and relax. However, you’ve slaved away in the gym all year, getting into good shape, and it required work. Now with less time, more opportunities to fall off or stall than ever. You might look to take a break, or give up all together, using the holidays as an excuse. I am here to help, by giving you THE SECRET WEAPON to add to your arsenal, to stay fighting fit. That is your own Personal Coach, me. Yes I am your secret weapon, and can be the difference between failure and success. I will be there for constant support, allowing you to stay on track. No more guessing, how many calories? how much cardio? which exercises? I will be there to cover your back, so you can focus your energy on doing the simple things. What do you get by choosing me as your coach? Nutrition guidelines built for you, allowing you to gain muscle, lose fat or just get fitter. Training plans individualised for your personal goals, lifestyle and experience. Accountability via daily tracking and weekly check-ins to keep you on track. Stress reduction through constant support via email, giving you peace of mind you have all you need to hit your goals. All of this is very affordable, and I will be offering a limited offer for Black Friday! To get in on these deals early be sure to contact me asap (snhall90@gmail.com). Join Team Revive Today!

Flexible Dieting – You’re Missing the Point

You’re Missing the Point

So recently I made a video on my YouTube channel regarding flexible dieting, and how people aren’t understanding it correctly, which can be found HERE. Some of you may not have heard of flexible dieting, and here is Lyle McDonald’s definition from his book ‘A Guide to Flexible Dieting’:

‘The basic idea of flexible dieting is that you aren’t expecting absolute perfection and strictness in your dieting behaviour. Rather, small (or even larger) lapses from your diet simply aren’t any big deal in the big scheme of things.’

Now flexible dieting and something called If It Fits Your Macros (IIFYM) have merged into one, to bring out what I think is the best way to diet. Due to this convergence, let me re-define flexible dieting:

‘Flexible dieting is about having an understanding that everyone is different in terms of their dietary needs and requirements, depending on goal, activity & age amongst other things. It is inclusive of all foods and allows the individual to enjoy a wide varied diet, that is based around whole foods. The approach is prefaced on being stress free, allowing the individual to fit nutrition into their life.’

So what does this mean in practical terms? Using me as an example, I have a protein, carbohydrate and fat range that I aim to hit each day, not an individual number. I pick and choose the foods that allow me to land within that range based on preference, quality and availability. Typically ensuring that 80% of my choices are unprocessed whole foods, allowing me the flexibility to choose some discretionary items. I do not put any foods on a pedestal, I understand that the body just see’s nutrients and as long as I ensure I meet my micronutrient needs, all things being equal the impact on my body composition will be the same.

That means I can go out for meals with friends and family, enjoying the food with everyone else, but accounting for it. Furthermore, it allows me to travel and enjoy the food cultures that exist around the world. All this while heading towards my fitness, performance and aesthetic goals. I am accountable to what goes in my mouth, and I understand it’s impact and do not stress or worry about eating certain things.

What Flexible Dieting/IIFYM isn’t

Flexible dieting is not an excuse to fit as much ‘junk’ food within your macronutrient guidelines. It isn’t about the fact you can eat what you like and so long as the total macronutrients are the same your body will look the same.

What Flexible Dieting/IIFYM is

• Inclusive
• Social
• Evidence Based
• Enjoyable
• Results based
• Sustainable

The above bullet points are why I love flexible dieting, it allows me to smash my goals and live my life under my terms, not under some ridiculous rules based on nothing but hearsay. All my clients follow flexible dieting, and they love it too, join us 🙂

Scale Weight Fluctuations

Day to day changes in weight, what do they mean?

The scale, some days we love it and others we hate it, if it doesn’t go in the right direction it can really screw us up. However, what do these daily fluctuations really mean for our body composition, should we get so emotionally attached to the scale? I am here to tell you why our bodyweight can vary so much day to day, and whether or not it’s important and how to accurately know whether you’re on track.

The biggest culprit for scale fluctuation is water. Everyone holds onto it differently, and it can also be impacted by our stress levels, hormones & foods we have eaten.

Someone who is in a harsh deficit and training intensely will hold onto more water, also if you consume foods high in sodium the water you retain will go up. In addition women have the added difficulty of their menstrual cycle, and even between females this variable can be very different in terms of its impact on water.

Furthermore, foods high in fibre can cause your weight to go up, because you’ll have more waste moving through your colon. If you have a higher carb day your weight will go up, because you will hold onto a lot more water. However, if you perform a glycogen depleting workout your weight will plummet because you will drop a load of stored water.

Finally a note needs to be made regarding body fat levels, because the leaner you are, the less important scale weight changes mean. Why? Because, you have less fat to lose and therefore the scale will not be an important predictor in body composition changes. So the leaner you are the less focus you want to give to the scale.

The Solution

• Keep your diet variables to a minimum– do not have large day to day changes in the amount of fibre or sodium consumed.
• Recognise when your diet variables change– if you have a high carb day, understand the impact on the scale.
• Have a long term view– take weekly or for women monthly averages.
• Use other measurements– remember the scale is only one way of tracking progress, you have the way clothes fit, how you are looking in the mirror and you can even take circumference measurements of your waist and other areas.
• Have a realistic weight loss target and make small adjustments, but account for performance– For the average person a 1% loss of weight per week is a realistic, if it is much above or below this then a 10% increase or reduction in calories is sensible. However, if performance is low then a reduction in calories should not be made.
• Get a good coach- a coach can prevent you being your own worst enemy, they can take an objective view that is unbiased and stop you stressing the small stuff.

Adjusting your diet based on daily changes in scale weight is never a good idea. It will lead to no progression towards your goals because you will adjust calories up and down pointlessly, based on a meaningless change in scale weight.

Please if you think anyone else can benefit from the above share via social media 😀 Thanks. If you want someone else to take the hard work out of assessing your weight and progress then check out my online coaching services, might be just what you need, just click HERE.

Harry Holland- ‘Having a knowledgeable coach to be accountable to each week makes all the difference’

We all know the best body transformations come from fat loss, going from podgy to lean. However, for those to look good you need to have a solid foundation to cut down from, that means muscle. Everyone therefore must go about adding weight to their body, trying to minimise fat and maximise muscle. Harry is a perfect example about how to go about it, and you can read more about how to go about it here. Harry has been very consistent, compliant and a joy to work with, below is his testimonial.

“I’ve known Steve for some time now from around our local gym – he’s always been happy to help out and give advice ever since we met. Even before he went professional I couldn’t fault Steve on his evidence based approach to nutrition and training.Since July this year Steve has been putting me through my paces, setting my nutrition and training goals each week, updating me via email. At university I row and  Steve  accounts for this change in lifestyle, adjusting my nutrition and training regime accordingly.

I came back from University before summer feeling pretty weak, having focused heavily on my rowing. Now I am stronger than I’ve ever been, and have gained around 4lb’s of lean mass.

Some lift increases for you..

July:
Squat – 80kg x 5
Deadlift – 120kg x 5
Bench – 70kg x 5Total: 1350kg

October:
Squat – 110kg x 4
Deadlift – 160kg x 4
Bench – 85kg x 5

Total: 1505kg

That’s an increase of over 10% in 3 months!

Regardless of whether you’re new to weight training, experienced, or even looking to step on stage I would highly recommend Steve’s services. Having a knowledgeable coach to be accountable to each week makes all the difference. No foods are off limits, and none are put on a pedestal (clean/dirty foods..) it’s all totally flexible within reason.

I couldn’t be happier with my training with Steve. His science based approach, passion for health & fitness, and drive to constantly be learning more are second to none.”

Harry has enjoyed great results, eating and training to preference. His results are down to being consistent and flexible at the same time, as if he wasn’t given the flexibility to enjoy University to the full he wouldn’t follow the training or nutritional protocols. Managing this is what has led to Harry’s success, and if that sounds appealing to you, then please be sure to contact me about my online coaching services at snhall90@gmail.com and you can see my services here.