Fitness Myths that need to die: All Carbs are evil

Honestly if there was one fitness myth that I need to be stomped on, thrown in the trash, and never heard from again it is that carbohydrates are evil and you shouldn't eat them.

Food Marketers, fad diet pushers, and supplement gurus have tricked people into believing that carbs are all bad.  NO SIR AND NO MA'AM.

Carbs are bad huh?  You mean apples are bad? Sweet potatoes are bad?  Kale is bad?  Guess what all three of those are fibrous carbs??  I would like you to find me studies where people gained lots of bodyfat eating these things.

It's the QUALITY of the Carbohydrates

The truth of the matter is that carbohydrates themselves are bad.  It is the type of carbohydrates that people are eating that is the problem.

Americans eat too many refined carbohydrates which are filled with sugar,  sodium, chemicals, and empty calories.

What are refined carbohydrates

The technical definition of refined carbohydrates are foods that have been PROCESSED by machinery that strips the bran and germ from the whole grain.  The process gives foods a finer texture and prolongs shelf life, but it also removes important nutrients, such as B vitamins, fiber, and iron.

Examples of refined foods are: white bread, pastas, packaged pastries, sodas, and most of the "foods" you find in boxes at your local supermarket

Refined Carbohydrates

Looking at the definition and examples of refined carbohydrates several things should jump out:

• The process of refining the carbohydrates STRIPS the food of it's nutrients
• Refined carbohydrates have a longer shelf life so think about that in terms of your own body.  If the food can sit on the shelf for that long, think about all the work your digestive system has to do to break it down.  If it can stay fresh on the shelf for a year, do you really want it in your body?
• Most of those foods are high in calories, sugar, sodium, and aren't foods that you reach for when you're trying to get healthy

Remember this, REFINED CARBS are the type to avoid.  

High Quality Carbohydrates: Unrefined Starchy Carbs and Fibrous Carbs

The two type of carbohydrates that should play a large and larger role in your diet are unrefined starchy and Fibrous Carbs

Unless you have food allergies, celiac disease, or a gluten intolerance you can eat things like rice, bread, and such.  One of the things people love to tell me about their nutrition plan is that they've cut these types of food and of course they do well for a few weeks, but then they eventually give up and go back to eating these foods.

You can eat bread, rice, and pastas in their unrefined state.  For general health and wellness clients it is fine!

Some of my favorites are: brown rice, quinoa, oatmeal, Ezekiel bread, Ezekiel Tortillas

I also enjoy Quinoa pastas because unlike regular pastas (even whole wheat), they do not feel heavy in my system or make me feel lethargic.  Check it out!

Quinoa Pasta

Ezekiel Bread

Just a note:  Ezekiel bread is found in the freezer section of Whole Foods. (I haven't found it anywhere else) It is made of sprouted grains instead of flour and it is easier to digest.  The bread is found in the freezer because it contains NO additives and NO preservatives, so it will go bad if you don't keep it frozen.

Fibrous carbs are veggies!  I hope I don't need to go into why we need to eat more vegetables.  As I tell my clients, if you want to improve your health:  Eat more vegetables. Boom. Sneak them into all of your meals!  

Why we need carbohydrates

• Gives energy to make it through your workouts
• Build lean body mass/Lose body fat
• Stay alive

Carbohydrates are the main source of fuel for our bodies.  Without giving a long scientific explanation, your muscles need to have fuel in order to make it through challenging workouts.  That fuel is going to come primarily from carbohydrates.  When runners "bonk" or "hit the wall" it is because their muscles have simply run out of fuel.  

So after workouts most people grab protein shakes thinking, "I'm going to rebuild my muscles".  Hmmmm.  Well if you're looking to build lean body mass, you used the fuel in your muscles (glycogen) to push through that workout. 

 Chances are if you're "getting it in" at the gym 5 days a week, you'll be back at it tomorrow so your muscles need another fill up of fuel.  Therefore it is important to fuel up with carbohydrates after your workout.

Yes I'm debunking one of the broscience myths.  You should be having carbs 30-45 minutes post workout.  I've generally stuck to a 3:1 carb/protein ratio.  30-45 minutes is that optimal window to get the nutrients to replenish your muscles.  I like protein and maybe a piece of fruit if I'm on the go or my oatmeal and eggs.  

This is coming later, but when you say you want to "tone" you mean  you want to build lean body mass and lose bodyfat.

You need carbohydrates to stay alive and I'm just going to drop this kicker:  If you've cut out all carbs and are thrilled with all of the weight you've lost that first week, here's some bad news:  when you cut carbs, you lose the fuel (glycogen) in your muscles and right along with it water.  So you're mainly losing water, not bodyfat!

Bottom Line

We need carbohydrates as part of our diets.  What we don't need are the processed, nutrient deficient, and calorie/fat laden refined carbohydrates that food marketers like to push on us.

I also encourage my clients to stay away from refined carbohydrates marketed as diet foods.  Items include things such as crackers, chips, and all these other guilt free snacks.  You're much better off with REAL FOOD....such as lean proteins, fruits, and veggies.

Don't fall victim to the food marketers or the broscientists!

10 Fitness Myths that need to die

Working as a trainer is a rewarding job, but it is also challenging.  Many times we encounter clients who have their own ideas about how to get in shape.  These people have been hoodwinked, bamboozled, and led astray by fitness magazines, diet gurus, and an industry that capitalizes on insecurity and ignorance.

Guess what?  I believed a lot of these myths too at one time UNTIL I started doing my own research and realizing what ACTUALLY works.

Over the next few weeks, I am going to deal in depth with each of these, but until then:

10 Fitness Myths that need to die.

1) All Carbs are evil 

If there was one fitness myth that needs to be dead, buried, and stomped on it's this.  I cannot count the number of times people tell me they are eating no carbs, limited carbs, etc.  Do these folks stay on this type of plan long term?  Absolutely not.   It is the QUALITY of carbohydrates that people are consuming that is the problem, not carbohydrates themselves.

2) I should eat everything low fat/non fat because if I eat fat, then I will get fat 

Remember the non fat craze of the 1990's?  Everything was low fat, non fat, and all sugar and sodium.  Your body needs fat for energy and fat will help your body metabolize nutrients better

3) How do I lose weight?  Cardio, Cardio, Cardio, and Cardio yes MORE CARDIO! 

No, no, no, and NO.  This is such a mountain to climb that all I am going to say now is that you need a versatile program with weights, cardio, flexibility, and a conditioning component.

4) I can exercise 3x a week for 20 minutes and I will see my body composition change 

No, I'm sorry.  This is a falsehood.  For composition loss, 5x a week CONSISTENTLY for about an hour will yield results

5) Stomach Crunches and the Crunch Machine will give me a six pack 

Nope.  In all likelihood, you will end up with low back pain.  You may have heard it said that abs are made in the kitchen.  Abs have to do with low body fat, not stomach crunching.

6) Stretching is waste of time 

It is waste of time if you stretch for 20 seconds and call it a day. Flexibility training is a MUST.  Soft (Fascia) tissue work is a must.  Most NFL players do soft tissue work on the rollers before beginning their workouts.  You must keep your fascia tissues healthy in order to improve your performance and stave off injury

7) I don't need corrective exercise 

 If an elite athlete needs corrective exercise, then "I can't even do a squat without falling forward and my knees caving in" Joe Couch Potato needs corrective exercise

8) I workout so I can eat whatever I want 

After a workout, a trip to Coldstone is not in order.  Success begins at the cellular level with what you put in your body.  Because you are training, you need to be even more aware of what you put into your body

9) I should eat 1000 calories per day or I should eat one meal a day if I want to lose weight 

Starving is not the way unless you want a decreased metabolism and no energy.  Oh and don't forget that it will be harder to lose weight when you go back to eating a reasonable amount of calories

10)  Women should lift light weights so they won't bulk up and so they can tone -- 

No sir and no ma'am.  Remember this word: Struggleface. Examples below.

Fat Loss isn't Linear...and it isn't easy either

So you've been at this here body improvement plan for the past 6 months and at first the scale was dropping every week and it looked like there was hope!

Now you step on the scale and the scale isn't moving.  Even worse, maybe it's gone up a few pounds.

"What am I doing wrong?  The scale isn't moving!  The scale is going in the wrong direction!  That's it!  I quit!"

Don't Quit Just yet!

Here's the Secret....Weight/Fat Loss isn't linear.

Despite what SOME  trainers may tell you or what they show you on the biggest loser. Weight Loss isn't a linear event meaning *LISTEN UP*  you may not lose every week.  Sometimes you may gain weight according to the scale.  There are many reasons for fluctuations including hydration, building lean mass water retention, sleep, types of foods eaten, etc.

Lose 1 pound every week!

When I first got into the fitness industry, I was taught to teach clients that if they had a 500 calorie deficit every day then the client would lose 1 lb every week!  Calories in vs. Calories Out.  That's it!

The math makes sense -500 calorie deficit x 7 days = -3500 Calories which is equal to -1lb.

Even worse are shows like the Bigger Loser where people lose 35 pounds in one week.
(Note to self: Do an entire blog post on the perils of the biggest loser.)

I don't teach this concept anymore because I don't believe it. There are too many factors that play into fat loss/weight management to oversimplify things THAT MUCH.  Besides, when people inevitably hit a plateau, all that will happen is that they will want to keep cutting calories.  As a result, their metabolism will adapt to low caloric intake and then it will be harder than ever to lose fat.

The visual of success can be applied to fat loss.  People think it is a linear path to success, but in reality things go all over the place, and we have to readjust and re-evaluate the program.

Fat Loss is a process that requires Commitment

If you are serious about changing body composition, then you are going to have to commit yourself to the process.  Take it one day at a time, but realize that expecting to see dramatic results in a month is unrealistic.

I prefer to look at progress over the long term.  As I have grown more in my fitness education, I believe that clients should commit to at least 6 months of lifestyle change.  In all actuality, they should commit to 1 year to see a real change. Where are you today versus one year ago?  Where do you want to be in a year?

The changes that happen over the long term are much more telling than these 6 week programs that promise a 20lb weight loss

Do people lose 20 pounds in 6 weeks?  Yes of course, but show me where those same folks are a year from now.  

Now let's get back to why things are going the opposite way...

Keeping it real - Your excuses are why you're not changing

If you aren't seeing the changes that you would like to see, then you need to talk to that Man in the Mirror (RIP Mike!)

One of the most frustrating aspects of my job is encountering people who find every excuse why they aren't seeing progress.

So let me get this straight:  

• You only worked out 2 times this past week, 
• You've eaten pizza, burgers, fries, and drank unlimited cocktails for the past few days
• In the gym everything "hurts"and you give about  50% effort on each exercise

Quite frankly I've given up on trying to preach/babysit to people.  I have an approach that you're either ready to get on board or you're not.

Love it or Leave it.

Those that I work with that have been ready to get on board...see results.
Those that aren't, are still complaining that they don't see anything happening.  They probably blame me too.  Oh well too bad.

PSA: The role of a trainer is not to baby sit clients.  It's to teach you how to be self reliant and do things on your own.  I always say I've failed if clients go into the gym and don't know what to do or if they don't know what types of foods that they should be eating.

I give people plans and it is up to them to follow it or not, but don't come crying to me when you're not seeing anything happening because you decided you wanted to eat Krispy Kremes.

It isn't easy

Let me tell you a secret: Fat loss isn't easy.  During the last year, where I've gotten serious about my own fitness goals this has been a huge revelation.

Looking at pictures of fitness models and athletes, people seem to think it's all about their workouts.  Yes workouts are a big factor, but the big key is: food intake.  These people are carrying around tupperware with Meal 4 and Meal 5, they are turning down the cocktails for water, and they aren't eating out more than 1-2x per week...if that.

Why?  They are committed to their lifestyle.  They know to look the way they look, they will have to make sacrifices.

I know people who have transformed their physique and others want to know how they get those abs, arms, whatever.  When they tell people what it takes to look the way they do this is what they hear:

Oh that's too extreme

I could never do that

Give up alcohol and eating out?  Forget it!

You're too obsessed

If you want to be a boss you have to pay the cost.

Action Steps to stay motivated

So how do we stay motivated

1. First think about where you are vs. 1 year ago.  What progress have you made?  What is better? Is your Cholesterol better?  Can you fit into your clothes?  Do you have to buy new ones?
2. Don't weigh yourself every day.  Once a week at most!  Measure bodyfat and take circumference measurements monthly or quarterly and gauge trends.
3. Where would you like to be in a year?  Take a picture of yourself today and then describe yourself in written detail how you will be in 1 year
4. Celebrate the small victories
5. Commit to overall well being:  Getting enough rest, working on your flexibility, drinking enough water, managing your stress levels, having FUN
6. Join support groups where you can share with others your triumphs and struggles and receive encouragement.
7. Your self improvement plan should not focus solely on numbers.  It should focus on QUALITY OF LIFE.

One last word

Don't give up just because you haven't lost 10 pounds yesterday or things have slowed down.  Keep PUSHing.  

I guarantee if you don't stop, you will be 1% better than you were yesterday and THAT'S why we...

3rd Quarter Challenge: IT IS TIME TO LIVEN THINGS UP

Last Sunday morning I woke up very excited.  I didn't have a clue why I was so excited. Something in my spirit told me "Today is going to be EPIC" I even wrote in my morning devotional journal that something exciting was going to happen.

I was so excited I decided to get all dressed up for the occasion.  I put on my favorite skirt and it didn't fit.  It has gotten too big, but since I'm as stubborn as a mule I found some safety pins and kept it moving.  

As predicted, the day was EPIC!  I still don't know WHY it was so amazing.  Yes, good things happened but something came alive in me that day.  I looked forward to the day.

Getting out of your rut

For the past year or so, I have been bored to death professionally and it permeated my entire life.  I was not growing, learning anything, or being challenged.  I allowed people to take me for granted and cross boundaries because I gave up and just stopped caring.

Anyway after leaving that environment, I began to regain some clarity.  It was a new chance to start fresh and I was going to  make sure to set firm boundaries.  I wanted balance in my work/personal life.  I also wanted to learn more and challenge myself to become a better fit pro and leader.

Without getting too far off track, let me say this:  Sheryl Crow was right: A change will do you GOOD!

Sometimes we don't realize how much we need a change until we actually make that move.  We realize how much we've missed out on, how our lives are out of balance, and what is really important.

Time to Liven things up!

Sometimes we get so stuck in our routines that we forget that we need to change things up every once in a while to keep ourselves stimulated and excited about life.

In fitness, we tell clients to change up their exercises every 4-6 weeks because after a while the body adapts and you stop seeing progress.  I used to see people in the gym who did the same routine for years.  Of course they didn't see any results because their bodies had gotten used to the same old tired stuff.  You're a lot more likely to stick with a program, if you're doing different things.

The same concept applies to life.  Doing the same thing over and over is boring and eventually becomes drudgery. Being around low energy and negative people is draining.

It is time to LIVEN THINGS UP.  Let's get a life injection and get around people who are trying to be better!  People who are progressing in life and moving forward!

3rd Quarter Challenge

This quarter I have challenged myself to LIVEN THINGS UP.  Each month I'm going to do something out of the norm to spice it up!  

This month, I've decided to get dressed up at least once a week.  I don't have to have anywhere to go.  I'm just going to dress up and see what happens.  I got all dressed up last week and I didn't go anywhere special, but it made me feel good.

To quote the always casket sharp Deion Sanders: "When you look good, you feel good, when you feel good, you play good, and when you play good, they pay good!"

So what are you going to do?  

Meet one new person a week?

Try a new restaurant?

Join a professional networking group? (BTW I just did this and that was just what the doctor ordered.  I'm surrounded people who want to get better)

You've been thinking about leaving your job because you aren't going anywhere, but too afraid to make a change.  Just begin to research some possibilities.  Perhaps it isn't as bad as you think it will be to make a move.

What are you going to do to LIVEN THINGS UP?

Recipe of the week: Almond Butter Whey Cookies

These make an awesome pre workout snack or just a great snack when craving something sweet

1 Cup Steel Cut Oats

1/2 Cup of Egg Whites

2 Tbsp of Xyla sweetner or 3 packets of Truvia

2 Scoops of Protein Powder (Vanilla, Chocolate, or Peanut Butter are yummy!)

3 TBSP of Almond Butter

Pinch of Baking Powder

1 Tsp of Coconut Oil (Optional)

Yields 6 cookies

Directions

Preheat Oven to 350 degrees

Mix Ingredients thoroughly

Next use hands to form into cookies (if the recipe is too dry sometimes I add a little water)

Line a cookie sheet with Parchment Paper

Spray paper with non stick spray

Place cookies on the parchment paper 1 inch apart

Bake for approx 10 minutes.  Let cool and Enjoy!

PBWC Conference! The Next Genderation!

Donna Brazile

2 years ago I attended the Professional Business Women of California's annual conference.  It was life changing.  I got a chance to hear some of the most influential women in this country speak and I even got a chance to meet Donna Brazile.

For those that don't know, Donna Brazile was the first Black woman to ever lead a Presidential campaign.  She was Al Gore's campaign manager in his successful 2000 bid for the White House.

She is a powerhouse in the political world, and one of my heroes.

Sheryl Sandberg, COO of Facebook

It was also during this first conference that I was first exposed to Sheryl Sandberg, COO of Facebook and author of the New York Times Bestselling book, Lean in.  Mark my words:  Sheryl Sandberg is going to be one of the most influential women of our time.  I loved her message of supporting ambition in women and also making sure that the people we choose as life partners are really our partners.  In her talk this year she talked about how we need more women leaders and that we need to get out of our own way!

The Next Genderation

This year the topic was: The Next Genderation.  As I embrace my new role of a leader, it was right on time for motivation, life application, and new insights on what it means to be a woman in leadership.  The Next Genderation is ambitious and we want career success, but we also acknowledge that we want families and we need to figure out how to balance both with our life partners or solo.

Pro Family/Pro Man

One of the reasons that I am a big fan of PBWC is because they are pro family and they are not anti-man.  I have never subscribed to the belief that women's sole ambition should be to become wives and mothers.   I've always been ambitious and always known that I wanted to be out in the workforce.  That said, I also knew that the greatest job and privilege that I will have is to be a life partner and a Mother.  It was REFRESHING to FINALLY hear women say, "YES!  You can do both...but here's how it needs to happen."  Women of my generation want to be successful at work, but we aren't as willing as the generation before us to give up having a family .

Men are not our enemy.  They are our biggest allies.  One of the main points that Sheryl Sanderg and many of the other workshop leaders discussed is that Marriage is your biggest career decision.  Who you decide to partner up with is going to be one of the main determining factors in your success.  If you're partnered with someone who has no ambition and doesn't support yours, forget it.  You're going to have a hard road to go.  On the other hand, if you have a partner who supports your ambition, he will jump in to help with household responsibilities and raising the kids.

I firmly believe that we need to teach boys that being a husband and father (if they choose to go this route) is the most important job they will EVER have.  Maybe if we drilled that idea into them instead of excusing responsibility, we wouldn't have so many absentee and uninvolved fathers.

Women of the PBWC conference

Rita Moreno

Rita Moreno

Legendary actress Rita Moreno who is 81 years young and is still as vibrant as ever came out dancing to the music, and let me tell you she can MOVE!  Further proof to me that age is all in your head.  As Ms. Moreno said, "There's no such thing as an old lady".  

My favorite quote from Ms Moreno  "I make sure my soul is nourished.  The insides are whole.  I don't hold on to old resentments.  If my soul is nourished then the bones will take care of themselves."


Talk about inspirational.  She spoke of her upbringing, facing discrimination in Hollywood, and she dished just a little bit about hot affairs with Marlon Brando and Elvis Presley.  

Gov. Jennifer Granholm

Another treat for me this year was to meet former Michigan Governor Jennifer Granholm.  She led Michigan through their worst economic crisis in history.  The entire state was on the verge of fiscal ruin with the demise of the car companies and closing of numerous factories.   She spoke about how to lead in tough times, and those tough times are what make real leaders.  Gov. Granholm also spoke about the fact that her husband assumed the duties of primary parent while she was serving in public office.  He was fine with this arrangement and they have a wonderful family.

During her speech, Gov. Granholm implored more women to run for office.  I started getting excited that if Hillary decides to break our hearts and not run in 2016, this could be our next hope.  Sadly Governor Granholm was born in Canada which makes her ineligible.  Oh well, I hope she makes it to the Supreme Court.

I've been thinking about what I would like to do next in my career, and while I have contemplated a career in media and such, I often think about getting involved in public service.  Things in this country need to change, and our lawmakers aren't doing anything about important issues.  As part of the next genderation, I believe issues such as education, poverty, violence, and equal rights are the biggest problems my children and our society will face.  

Another political powerhouse!

Being exposed to such dynamic women leaders really got my blood flowing and got me fired up and ready to go!

As part of the next genderation, I have had enough of these vapid and pathetic women influencing our daughters to believe that the only job they should aspire to is to look pretty, sound stupid, and take any male attention that comes along..even if it's disrespectful.

I believe those of us who have embraced ambition and also family life have a duty to spread the news that just because you're smart and want more out of life, that does not mean you hate men or you want to be a man. 

I love being a woman and I acknowledge men and women have differences.  Let's celebrate and understand those differences, and let's work together to build strong and dynamic families.

As I mentioned, I have thought about a life in public service and after I read how Gov. Granholm signed my book....I just about fell on the floor.  A few years ago thanks to my friend Stefanie, I got a chance to spend a whole day on Capitol Hill in a Congressman's office.  I didn't want to leave because I was excited to just be in the building.  

Hmmmmmmmm.  Could she be on to something?

Functionally Fit

What is functional Training

When I first became a trainer, functional training was all the rage.  Anytime you went into gyms, you would see people doing balancing exercises, exercises on the stability balls, etc.

While sometimes things went too far, (see picture to the right) the initial concept was good.  Prior to this trend, most people came to the gym for traditional bodybuilding workouts where they worked different muscle groups on separate days.

Unless "body building" is your specific goal, those types of workouts do not make sense for the general public who simply want to keep fit.  I also don't believe these types of workouts make sense for people who want to lose body fat.

Why should people who sit down all day at work come to the gym and then sit down on machines?  

Many people come into the gym after years of inactivity, so the initial goal should be to get moving as much as possible.

Sitting on machines going through the motions (you know what I'm talking about) isn't really accomplishing much of anything.

That's why for many of my clients (especially more mature clients) we focus on functional movements to help with balance, coordination, and improving flexibility and strength where needed.

If the goal is fat loss, the goal is to expend as much energy (calories) as possible.  Therefore we get as many muscles involved in the workout as possible.  I'm a big believer in total body movements...that's the way we move right?   

For example: Squat and perform an overhead press, lunge and do a rotation, dynamic flexibility movements to get the heart rate up and improve range of motion.  The beauty of this is that even clients who have limited mobility and are de-conditioned can do many of these exercises.  We just start wherever their abilities are.

I don't use many machines for general fitness/fat loss clients except if they have very little strength, or their postural imbalances call for strengthening a specific body part.

Being Functionally Fit

One afternoon as I was jogging along San Francisco's beautiful waterfront, I started thinking about what it means to be functionally fit.  I see guys building their chests and arms all day long in the gym so they can take off their shirts for the summer. I bet if you ask those same guys to walk uphill, run a mile, or run for the bus they would struggle.  

Sidenote: These same guys don't train their legs much of the time giving them no foundation or stability base.  That is a whole other blog post, but the point is they have "bar bodies" or "mirror" bodies, but what about actual health?

I don't simply want to LOOK fit and awesome, I want to be FIT and AWESOME.  There is nothing like that feeling of accomplishment when your doctor tells you that your blood pressure is lower, your cholesterol is lower, and you no longer have to take various medications. 

One of my favorite clients loves to share fitness victories.  Her most recent was that she didn't fall down when she moved suddenly.  She attributed it to our focus on stabilization and agility training.  I was very excited because she was FUNCTIONALLY FIT.

Performance  & Lifestyle goals

In the past year I've lost about 15 pounds and dropped about 2 clothing sizes.  I won't lie and say that fitting into smaller clothes hasn't been motivating, but what is really motivating is how much stronger I've become.  I really get excited when I am able to reach for 30 and 35 lb dumbbells during my workout.  I couldn't do that before.

#Goals2013

I think it is really important to not focus cosmetic goals, but also performance goals.  I've shared this before, but my big performance goal is to be able to do a pullup.  Slowly but surely!

I have made a commitment to myself to be functionally fit for the rest of my life.  I spent the first half of my life on the other side of the spectrum and I have no intentions of going back.  I plan to still be teaching classes and exercising well into my 70's and 80's.  I see older folks every day who inspire me because they still exercise and they are still moving.

If you're in your 20's and 30's, you should be laying the foundation NOW and training smart to prevent injuries later on down the line.  Doing a lot of stupid exercises (see below) because you think it looks hardcore, ignoring form and technique, and neglecting flexibility will have dire consequences for the future.

*smh*

Fitness shouldn't be just about the way we look.  It should be about the way we function in every day life.