I have a question for you… Do you exercise?

If the answer is NO, then please continue reading. This is for YOU.

If it’s a YES, congratulations! But there’s no need to continue reading this post.

Unless… your exercise routine has ever been disrupted by occasional bouts of pain or injury.

If it has, then I would encourage you to read on as you may learn something.

If you’re still here, thanks for staying. This is Part 2 of a 3-part series on The Health Triad.

Last week we discussed nutrition, which I believe is the first “point” on the Triad.

Good nutrition is essential and sets the tone for everything else in our lives.

But nutrition alone is not enough. It just can’t stand on its own.

Just like a tripod can’t support itself with 1 or 2 legs, nutrition requires additional support to maximize its effectiveness.

So this week we’ll discuss the 2^nd leg – exercise.

I want this to resonate with anyone who is sedentary. Anyone who does not exercise at this time. Yet realizes they need to.

Why?

Because just like nutrition, exercise is extremely important to your health & wellness.

Let me begin with a quick personal story that inspired this post.

I have recently gained a new respect for exercise. Specifically, the opportunity to be able to exercise. Something I used to take for granted.

This new respect occurred over the past year thanks to an injury and some unrelated aches and pains that rear their ugly head from time to time.

The bottom line is that it’s caused a disruption to my regular exercise regimen. And a loss of momentum.

But there’s an upside. There’s always one if you look for it.

I’ve learned to get creative and find alternative ways to keep getting exercise and burning calories; even though it sometimes has to be in a less-intense way.

It’s also helped me see things from a different perspective. And allowed me to find empathy, instead of the lack of understanding I’ve had to this point about why people don’t exercise.

Or why they exercise at such a low intensity.

I can’t wait for the pain to subside so I can kick up the intensity again. But it’s just a matter of time. And in the meantime, I’m focusing on other forms of exercise and working other body parts that I’ve neglected when I was “in the zone”.

Walking has become my new “go to” exercise and calorie burn replacement when I’m unable to strength train due to recurring pain. It’s amazing how many calories you can burn on a 40 to 60-minute intense power walk. And the benefits continue beyond the burn.

So what’s the main point that I’d like you to take away here?

Exercise has been proven, over-and-over, to be essential and necessary for our overall health & wellness, and longevity. If you are sedentary, find one thing you can do to start moving. And do it!

Walking is the easiest in my opinion. And it’s something you’re familiar with. Unlike perhaps exercise machines or weights.

So let’s start there.

After getting your doctor’s approval to begin a walking exercise program, set a goal based on your situation (your age, weight, fitness level, medical condition, etc.).

If you’ve haven’t exercised in a while, I would start slow. There’s no need to set an aggressive target. At this stage, you need to:

• Start moving, consistently.
• Accumulate some positive experiences you can feel good about.
• Begin building momentum so results can eventually follow.

So keep it simple and just start walking. That may only be 5 or 10 minutes the first couple of days. It doesn’t matter.

You’re going to take this one day at a time. And you’re not going to compare yourself to anyone else. This is about YOU!

Now it’s time to STOP reading and START walking.

Enjoy and have fun!

And stay tuned for next week’s post. It’s straight from the heart…

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Want to take your nutrition to new heights?

Last week, I referred to a common theme that’s woven into most of the content of this blog.

I often talk about the importance of good quality nutrition, regular exercise, and adequate sleep. These are the 3 elements that I believe to be the main components of a healthy lifestyle.

For simplicity and efficiency, I refer to this as The Health Triad.

And I firmly believe that if you master these 3 elements, you will get into the best shape of your life and you’ll never have to worry about your weight, ever again.

This week I’d like to expand on the first element of the Triad.

I’ve chosen a simple question & answer (Q&A) format to help you understand the importance of this topic. I’ve also selected some of my more popular posts, which I’ve linked to so I could keep this one brief and manageable.

But before we dive into the Q&A, I’d like to clear up any confusion around the term diet.

When I use the word “DIET”, I am referring to everything you eat, and drink. The foods you consume every day to nourish and fuel your mind and body. And NOT some restrictive, calorie-cutting regimen that leaves you hungry or craving for more after every meal.

For more details, click here for a recent post titled “Are You Nutritionally Challenged?”.

Ok, let’s move on to the featured segment.

Q1. What is eating clean?

A1. Eating clean to me means eating foods in their natural state. Or as close to it as possible. This includes fruits, vegetables, chicken, fish, lean meat, eggs, nuts & seeds, and whole grains. Less additives like heavy sauces, high calorie creams or other fat-laden toppings.

For example: grilled chicken with steamed broccoli, a baked potato and a salad with olive oil & vinegar (or lemon juice). Looking at it from a more general “macronutrient” perspective, it’s lean protein, fibrous or complex carbs, and healthy fats.

Eating clean means eliminating (or significantly cutting back on) added sugars. It’s avoiding processed foods crap, and all the nasty preservatives that are synthetically infused into already unhealthy stuff, just to extend shelf life. Basically, if it comes in a vending machine, or a package with ingredients you can’t pronounce and don’t know the meaning of, just say no and avoid it.

Q2. What are macronutrients?

A2. Macronutrients are essential to our body. They are the main components of our nutrition and must be obtained through our diet. Macronutrients perform vital functions and supply our bodies with energy (aka calories). The 3 types of macronutrients our bodies need include protein, carbohydrates, and fat. For more details, click here for the post “The 6^th Habit Is Here”.

I strive to obtain 50% of my daily caloric intake from carbohydrates, 30% from lean protein, and 20% from healthy fats. I have found through personal experience that this ratio works well for me. And I get 100% of my macronutrients through whole foods, with the exception of a very occasional post-workout protein shake.

You should aim for a macronutrient balance with every meal and snack you consume. This means that all 3 are present and close to the ratio you’re trying to achieve.

Q3. How do calories add up so fast?

A3. It all depends on what you are eating. And how you are preparing it (or how it’s being prepared for you if you eat out). To learn about “calorie math”, click here for the post “The 6^th Habit Is Here”, and go to calorie basic # 5.

Q4. I’ve read and heard a lot of bad things about carbohydrates (carbs). Should I completely avoid carbs? Or is there such a thing as good and bad carbs?

A4. First off, your body can not survive without carbohydrates. They are the natural sugars, starches and fibers found in fruits, vegetables and grains. They are your body’s main source of energy.

BTW, the carbs you should consume the most of don’t come in boxes and bags that live on grocery shelves.

There are 2 different type of carbohydrates – simple and complex. And some carbs are definitely nutritionally better than others, so quality matters (as it does with most things, including the proteins and fats you consume). Simple carbs are digested and absorbed more quickly than complex carbs.

For a great article titled “What Are Carbohydrates?”, click here.

Q5. How important is water? I prefer soda and iced tea. Is that ok?

A5. Water is extremely important. Women should aim for at least 2 to 3 liters per day. And men should aim for at least 3 to 4 liters per day. I would strongly recommend re-thinking the soda and iced tea type of beverages because they are SO HIGH in sugar with virtually no nutritional value. Soda, sweet iced teas, and other fruit juices are definitely NOT a substitute for water.

But if you see a lemonade stand in your neighborhood, stop and support the kids for their entrepreneurial efforts. Just don’t ask for Ice-T.

Q6. I’m pressed for time in the morning. Is coffee and a bagel a good start to the day?

A6. Not exactly. There’s nothing wrong with coffee, just ease up on the sugar and high calorie additives in that latte. And there are much healthier options than a bagel for breakfast. Also, a bagel a day is not going to assist in your weight-loss initiative (like an apple does).

Your body has been fasting, hopefully for at least 8 hours (possibly longer). So you need to “break that fast” with a nutrient-dense, macronutrient-balanced meal. Something that will fuel your mind and body, and prepare you for the day ahead.

It’s been said that breakfast is your most important meal of the day. So make it a priority.

I hope this Q&A provided value and new information that you can take action on.

Let’s wrap up with some:

Check out these 2 apps on your smartphone. They offer a wealth of information and allow you to easily track your results.

• My Fitness Pal
• Apple Health (for iPhone)

Recent posts on nutrition:

• Apple A Day
• Have It Your Way
• How Many of These Do You Eat?
• Clean Up Your Act!
• Foods To Avoid – So Just Say NO!

Recent posts on calories:

• The 6^th Habit Is Here
• Fear is a Liar!
• Are You Nutritionally Challenged?
• What’s Your Achilles Heel?

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

“Am I ready for summer? Huh?”

“Didn’t summer just end?” you ask. YEP

Did I mess up and post this at the wrong time of year? NOPE

Stay with me and this week’s message will become crystal clear.

Although the summer of 2016 recently ended, I’m asking about the summer of 2017 (or 2018).

So let me explain…

For many people, getting in shape is contemplated twice a year.

The first time is usually in January when there’s a focus on the new year ahead. This is where goals and resolutions are typically made. Where we proclaim that we’re going to:

• Lose weight
• Get in shape
• Start exercising…

The second time is usually in the spring when the weather starts to improve. This is where thoughts like “Oh crap, I’ve got to get into a bathing suit in a month.” Or “Oh jeeze, how am I going to fit into that (suit or dress) for Niki & Chris’ wedding in July?”

Don’t fall into the common trap of making a vague, “fleeting” resolution on New Year’s Eve about losing weight this year. Or equally as important, don’t wait until April to get your ass in shape for Memorial Day.

These are unhealthy amateur moves (that don’t work!). So DON’T do them!

This is about your life.

Extreme diets or taking a cleanse in an attempt to drop 30 pounds by next month is ridiculous! But it happens every day unfortunately.

NEWSFLASH: It doesn’t help! That “quick-fix” crap is garbage. It’s an insult to your intelligence. And it’s killing you.

Sure, you might drop a quick 30. But now what?

Instead of falling into the quick-fix, immediate gratification trap, learn how to build your lifestyle around healthy habits that will have a long-term positive impact on your body, your quality of life, and your longevity.

Then you won’t have to worry about “getting in shape” because you’ll already be in great shape as a result of the healthy choices, habits, and disciplines you maintain.

So what does this healthy lifestyle look like?

It’s very simple. If you follow me or this blog, then you already know. For the benefit of new subscribers, let’s review.

I often write and talk about 3 main components of a healthy lifestyle. Let’s refer to these as The Health Triad.

Master these 3 things and you will never have to worry about your weight, ever again!

And you will feel better, look better, and live longer.

Looks too easy, right? To my friends and followers that struggle with weight issues, I know it’s not easy for you. But in all due respect, it’s not that hard either (once you know what to do).

Notice there’s no mention of diet or pills. “Why is that?” you ask.

Here’s why. If you focus on (consistently) improving your habits in these 3 areas, and give yourself time, you’ll be AMAZED at how much you can accomplish.

Learning what to do is easy. Sticking to it after the initial excitement or motivation wears off is more difficult. Consistency is key. And momentum is your friend. Remember The Compound Effect?

But how can you learn what to do? Especially with all of the marketing and advertising about the latest weight-loss program. It’s not only confusing, it’s distracting.

I get it. You’re looking for a solution and will do anything to find one.

I’m telling you that you don’t need a special diet. Although the billion-dollar “weight-loss” industry would disagree, and lead you to believe otherwise. By trying to convince you to spend hundreds of dollars every month on their specially-prepared meals.

Their sole focus is to help you achieve some short-term results (e.g. 10 pounds in your first week, 40 pounds in 30 days…), so they can promote it. And so you’ll continue buying their stuff every month.

You’ve seen the ads. You’ve heard the commercials. If their stuff worked, wouldn’t more people be thinner. But that’s not happening.

It’s time to

You don’t need them!

If you learn the basics of the Health Triad and focus on them every day, you’ll discover that it’s all about the choices you make, which influence the habits you build, that shape the disciplines you develop. And when you get it right, you will lose weight and you will get into the best shape of your life.

But here’s the problem. It’s hard in the beginning. It takes work. It also requires focus, discipline, effort, and time.

When results plateau, it becomes discouraging.

And too many people are into quick-fix. They want the results without the effort. And they want it now. Unfortunately, it doesn’t work that way.

Here’s what I found works:

• Learning how to eat clean with quality and nutritionally dense whole foods. This means good quality carbs, lean proteins, and healthy fats with every meal. (Please don’t buy into the ‘carbs are the enemy’ myth.)
• Making sure to exercise with intensity 3 to 5 days per week so you’re burning a lot of calories, building lean muscle, and strengthening your heart. (Yea, sorry but you’ve got to move, lift, and sweat.)
• Getting 7 to 8 hours of good quality sleep every night to restore, repair, and recharge. (Your body needs adequate rest.)

So, although summer is technically over, NOW is the time to start building the habits that will make a difference on your future. And determine whether it’s a healthy, long-term one; or not.

And hey, you may even look pretty good in a tee shirt or bathing suit a year from now. Wouldn’t that be cool…

Make the decision and start taking action today.

I hope you found value in this post.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts? I welcome your feedback.

What’s your Win to be Thin?

If you know someone that can benefit from this content, please share it with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

According to the Princeton HealthCare System, more than 6 million Americans suffer from heart failure. Defined as a condition where the heart doesn’t pump enough blood as well as it should.

And according to the American Heart Association, more than 800,000 new cases are diagnosed each year. A number that is expected to DOUBLE in the next 20 years. WHOA!!!

They say it’s due to an aging population.

Aging, ‘SM-aging’… I ask, “Why wait”?

Why wait… for a life-threatening diagnosis or disease to strike?

Is that what you need to motivate yourself to start eating right and exercising? Are you living, breathing, and capable of moving?

And you choose not to exercise because… why?

Although this blog is dedicated to helping the “over 50” population, this concept applies to anyone and everyone.

Are you in your 20’s or 30’s? 40’s or 50’s? 60’s or 70’s? Older?

Then you need to move your ass and start eating right!

It’s never too late to start.

So don’t give me any lame excuses about how you…

• tried but failed.
• have bad genes.
• don’t have time.
• don’t know what to do.
• aren’t interested or motivated.

Are you freakin’ kidding me?

But as far as I’m concerned, this is a SERIOUS topic that needs more awareness and attention. And maybe even some tough love.

Call it an excuse, neglect, laziness, or fear.

It doesn’t matter because knowing that you should do something, but you don’t is not only foolish. It’s ridiculous.

Okay, let me tone it down a bit for a second.

It’s unfortunate. And unacceptable. Is that better?

Take last week’s post for example. Every health issue that was listed is preventable.

Okay, stand by. I can already hear the comments and lame excuses. “Yea, but…

• you can’t predict your future.”
• we don’t get to choose how long we live.”
• illness and disease can strike anyone, at any time.”
• I know someone that was in great health and died of **insert illness**.”

I totally understand that despite good intentions and actions taken, we aren’t in complete control of our life regarding disease or illness.

But you can’t live your life fearing things that may never happen. Especially those things that are outside of our control.

Or cast your fate to the wind.

Instead, you’d benefit much more by taking preventative or precautionary measures to pave the road to your healthy future.

Besides, these lame excuses usually come from uninformed, pessimistic sources who don’t focus on taking care of their own health & wellness.

Not only will good nutrition, regular exercise, and adequate rest do wonders for extending your life. You’ll look and feel great!

This healthy 1 – 2 – 3 combination will keep disease and illness at bay. It will limit or eliminate your need to be a slave to medication. It will keep you fit and firm. And elevate your energy level while keeping you looking and feeling great.

So there’s no way you can convince me that the alternative “lazy” lifestyle is a better choice. Coasting and neglect will never take you where you want to go.

As Darren Hardy said so simply and effectively in…

“If you took a bite of a Big Mac and immediately fell to the ground clutching your chest from a heart attack, you might not go back for that second bite. Or your next puff of a cigarette instantly mutated your face into that of a weathered eighty-five-year-old, chances are you’d pass on that, too. If you failed to make that 10th call today and were immediately fired and bankrupted, suddenly picking up the phone would be a no-brainer. And if that first forkful of cake instantly put fifty pounds on your frame, saying “no thank you” to dessert would be the true piece of cake.

The problem is that the payoff or instant gratification derived from bad habits often far outweighs what’s going on in your rational mind concerning long-term consequences. Indulging in our bad habits doesn’t seem to have any negative effects at all in the moment. You don’t have that heart attack, your face doesn’t shrivel up, you’re not standing in the unemployment line, and your thighs aren’t thunderous. But that doesn’t mean you haven’t activated the Compound Effect.”

So getting back to the initial statistics on heart failure, the first step in diagnosing this and other diseases is a physical examination. Your doctor will evaluate any symptoms and risk factors based on your medical history.

And here are some signs to watch out for regarding heart failure:

• Shortness of breath
• Fatigue / weakness
• Swelling in your legs, ankles and feet
• Rapid or irregular heartbeat
• Persistent cough or wheezing
• Frequent need to urinate at night
• Abdominal swelling
• Sudden weight gain from fluid retention
• Chest discomfort

So make it a point to get checked out. Especially if you are planning to start a nutrition or exercise program. And if it’s been years since you’ve exercised, start slow.

What do you think? Will you make an investment in your future?

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

I recently read an article titled “Men’s Health Issues In Corporate Health” that I would like to share and focus on in this week’s post.

The article states that men die at higher rates than women. And it goes on to discuss the top 10 reasons.

Whether you believe them to be anecdotal or actual is not the point.

What’s interesting to me is that they are all tied to a lack of regular exercise and physical activity.

I would include a lack of good nutrition and adequate rest too.

Simple things that are all well within our control, even if we’re busy.

This isn’t the first time I’ve written about the importance of regular exercise, good nutrition, and adequate rest. In fact, you’ll recognize it as a consistent theme if you follow this blog.

After all, if you don’t have your health, what do you have? And does anything else really matter without it?

Here is a link to the article. I hope you enjoy it. But I really hope that you learn something from it, and TAKE ACTION!

If you need some motivation or coaxing to read the article, here are a few points to hopefully get you started.

And as you will see, most (if not all) are preventable.

But let’s not just confine this advice for the guys. Ladies, you’re just as important and can benefit from it too… So read along with us.

Here’s some of what you’ll learn:

• 3 contributing attributes to a steady deterioration of the health of American men. This is hard to understand with all of the information available and today’s awareness about health & wellness. Oh sorry, that’s one of them.
• A majority of men take better care of their cars, and mediocre care of their health – WTF?
• Every one of these health issues can be prevented or minimized with regular exercise and physical activity.
• That being a “weekend warrior” isn’t so good. Are you one?
• Back pain is one of the leading causes for missing work and disability worldwide. The American Academy of Orthopaedic Surgeons weighs in with the most common reasons.
• According to research, a beer belly places more stress on the back than pregnancy. When are YOU due?
• According to the American Heart Association, 1 in 3 adult men have some form of cardiovascular disease.
• Regular exercise and physical activity are the best way to prevent high blood pressure. Or keep it in a healthy range. It’s also vital for keeping strong erections. Perhaps that’ll get your attention guys…
• Exercise is associated with lowering the risk of most cancers by as much as 40%.
• Aerobic exercise improves circulation and oxygen utilization, which can minimize COPD symptoms. Cardio activity also helps to build energy levels so you can do more activities without exhaustion or shortness of breath.
• Exercise is key in the prevention of colds, flu, and respiratory illnesses because it strengthens immune function and circulation.
• According to the American Diabetes Association, “the best way to control your diabetes is to eat healthy and exercise”. Duh! So why aren’t more diabetes sufferers following this advice?
• Here’s an interesting quote: “Men are more likely to ask for directions than they are to ask for medical help…” Really?

Go to the article.

I’d like to close with a quote from the author.

“So men, even if you don’t think you have time for exercise, or having a ‘6-pack’ is not important to you, it’s not about that. Yes, the beautiful outer façade of our bodies is a brilliant reward for exercise. But exercise is healing and repairing the damage we do to our bodies every day. The real magic of exercise is in the cell.” ~ Shira Litwack

I hope you found value in this post.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts? I welcome your feedback.

What’s your Win to be Thin?

If you know someone that can benefit from this content, please share it with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

In Part 2 of our benchmarking series, we’ll continue to look at how we measure up. And where we can improve. By looking at another key metric related to better health & wellness.

Last week we covered body weight. Today, we’ll look at body fat %?

While it’s important to manage overall weight, our “body weight” by itself doesn’t tell the whole story. In fact, it’s the percentage of lean muscle to body fat that’s another very important statistic; yet often overlooked.

Why?

Because you want to make sure that you’re maintaining (or gaining) more lean muscle than body fat; not the other way around. Let’s face it, you can’t add muscle with a pill or a shake. Activity and exercise are the only 2 ways to increase lean muscle mass.

And having a point of reference at the beginning of a fitness regimen or weight loss initiative helps us set goals and look back to see how far we’ve come.

Don’t worry, I’m not trying to convince you to get to 9% body fat so you can enter a body-building competition. So stay with me.

One of the many problems associated with 30-day cleanses, and extreme or fad diets is that they cause you to “yo-yo”.

You lose 30 pounds quickly. But in most cases these programs never teach you how to eat right, add exercise, or improve your nutrition. You’re simply limited to following their regimen and restricted “diet”.

So when it’s over, or you give up because the program is unsustainable, a few very unfortunate things happen:

1. You form an even stronger belief that diets don’t work, and that you’ll never lose weight.
2. Since you haven’t learned anything about creating a healthy lifestyle through better nutrition and exercise, you’re likely to repeat this again in the future when the next “blockbuster-diet” catches your attention.
3. And last but not least, you gain back all of the weight, plus a little more (aka “yo-yo”).

This approach is very unhealthy. Especially because you most likely lost lean muscle during the program. And then added more body fat during the re-gain. Causing your overall body fat percentage to increase even more.

Since activity and exercise are the only real ways to build muscle, we need to make sure to include strength training as part of our routine. And please don’t take this the wrong way. I’m not talking about trying to gain Arnold Schwarzenegger type muscles.

Even just brisk walking for someone that’s been sedentary will slowly begin to build and increase lean muscle. And stronger leg muscles will improve stability. As we age, improved stability prevents falls. So it’s a good thing.

We need to begin with simple exercises, tailored to our specific fitness level. And then keep building with added resistance and intensity to stay outside of our comfort zone.

This is where results start to compound!

And here’s where hiring a professional, like a certified personal trainer or registered dietitian makes A LOT of sense.

But I digress.

Let me get back on track and introduce you to the body fat chart below. This chart illustrates body fat percentages based on your age, in 4 categories – lean, ideal, average, and above average.

There are many ways to measure your body fat.

You can inquire at the gym. You can ask your personal trainer. Or you can purchase a body fat caliper, which is the most common method.

Here’s a link to a blog post that describes 5 ways to measure body fat percentage.

My point here is to get a fairly accurate reading so you can establish a point of reference. Now you have the basis to set a goal. For example, if you are currently at 23% and want to get down to 16%, you’re in a position to put a plan together.

If you plan on doing this, here’s a link to a post on measuring body fat percentage with a caliper.

And thanks to Jeff Bezos, you can have a caliper delivered to your door with instructions for less than $20. Here are a few links through my Amazon affiliate.

• http://amzn.to/2bBTSJx
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I hope you found value in this post.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts? I welcome your feedback.

And tell me, what’s your Win to be Thin?

If you know someone that can benefit from this content, please share it with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.