Exercise Programs and Training for Weight Loss

August 14, 2017/in Blog, Personal Training, Workout Routines

Weight loss and getting into shape can be a continuous battle for a lot of people. Dieting is not enough for most people, and implementing an exercise program is typically needed. The primary focus in a weight loss based exercise program should be to find a regimen you enjoy.

This makes it more likely that you would stick with the exercise program, instead of leaving it behind due to disdain. If you do not like to jog, why put your mind and body through it? By finding exercises that you enjoy, you will be more likely to stick with it.

Before you start an exercise program, you should check with your primary care doctor to ensure you are healthy enough for the level of activity required. After you have established that you are healthy enough for the activities you plan to do, set your long-term goal and short-term goals. After determining your long-term goal, break it down into more manageable, smaller tasks. For example, if your overall goal is to lose thirty pounds, you can break the goal down further by saying you want to lose two pounds per week.

When you are involved in any weight loss based exercise program, it is important that you take the time to warm up properly before you begin exercising. Warming up before working out helps you avoid muscle and tendon injuries, and results in a lower risk of developing strains and sprains.
While you are exercising, make sure you have plenty of water. It is essential that you keep plenty of room temperature water on hand while you are exercising. This is because cold water can cause stomach cramps while you are working out, and your body is hot. Keeping yourself hydrated at all times will keep your muscles performing at their best, and prevent them from becoming extremely sore the day after your workout.

During your exercise routine, it is important that you switch between cardio exercises and weight training exercises. By switching up your exercise, your body will experience maximum results, and you will be able to burn more fat than if your body can predict what will happen next.

At any time, if you become tired during your exercise, take a break. When your body is tired, you are more likely to become injured. If your goal is to lose weight and get back into shape, the last thing you need is to put yourself in a situation where you can become injured.

Some people who have developed a weight loss exercise program have found that it is better to exercise in groups. If you are someone who is more likely to push themselves when you are in a group, joining a gym or exercise club may have great benefits. And when you are working out with other people, is possible that you will have more motivation, which will translate to more overall success.

If you are trying to lose weight, do not depend on diet alone. It is essential that you make a total lifestyle change for future success. Exercising to lose weight is one of the best methods to shed extra pounds. Not only will you feel better because of the exercise, you will be able to build lean muscle mass and look better too.

How Rest Periods Affect Muscle Growth

August 11, 2017/in Blog, Fitness Programs, Muscle Building

One of the most important yet most hotly debated and misunderstood aspects of a good workout routine are rest periods. Rest periods are crucial for muscle growth. How do rest periods affect muscle growth and what’s the optimal rest period? Let’s explore these questions.

Why Rest Periods Are Crucial

There are a few reasons why rest periods are crucial.

First of all, when you exert your muscles you’re building up lactic acid and hydrogen ions. In small doses, these substances don’t harm your body at all. However, during a workout these substances can really build up to substantial amounts.

These substances will prevent your muscles from exerting themselves fully and cause more fatigue. In other words, it can cause you to tire yourself out without actually making any progress towards your goals.

Even worse, however, is that lactic acid and hydrogen ions can prevent the proper delivery of proteins to your muscles. In other words, your muscles won’t be getting the necessary building blocks they need to build stronger muscles.

The other reason rest periods are crucial is because of the way muscle building works. You’re basically causing tiny micro injuries in your tissues when you work out. Then when you rest, the body repairs the muscles and makes them stronger than before.

If you don’t have proper rest periods, you’ll just continually injure your body without actually gaining muscle. That can be very unhealthy.

What’s the Proper Rest Period?

The proper rest period is about 48 hours for each muscle group. That said, it’s really rare that someone can actually work out one muscle group three times in a week. More realistically, your rest period is probably going to be more like two to four days per muscle group.

Resting your muscle groups doesn’t mean not working out. It basically means you alternate working out different parts of your body. For example, you might work out your upper body today, then work out your lower body two days from now, then work out your upper body again a couple days after that.

Also try not to workout three days in a row. Working out a couple days in a row is fine, but keep in mind that even if you’re switching up the muscle groups it still takes your body a lot of energy to repair tissue every single day.

If you’re continually working out without rest, even if they’re different muscle groups, the micro tissue injuries and the lactic acid will build up.

Rest periods are a critical element of strong muscle growth. Make sure you’re getting enough rest by spacing out your workouts and alternating the muscle groups you’re training. Sometimes the best thing for your muscles and your workout routine is a nice break.

Natural Weight Loss Tips

August 11, 2017/in Blog, Dieting Advice, Nutritional Consultant

You just have read all that you need to know about how to prevent being overweight or ways to improve weight loss. That simple set of instructions should be easy to follow, but not for 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to health, others having to do with looks.

In addition, it is never too late to lose weight. But the fact is, it is a whole lot easier to prevent putting on pounds than to try losing them later on. And if there is one thing we all know, it is that weight gain is likely to happen if we do not take forward-looking steps to stop it.

Health experts say that most people who are into losing weight usually stray. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social acceptance.

In fact, some health experts contend that the significance of excess weight is more than cosmetic. They say that it takes a huge toll on people’s physical health.

The Way to Losing Weight…Naturally

The nuts and bolts of eating right maintaining a healthy weight is not all that complicated. In fact, it is a good bet that most people know pretty well what is best. Hence, losing weight the natural way should not be a problem at all.

Consequently, a reasonable approach for losing weight naturally is to stick to a diet that is high in complex carbohydrates, high in fiber, moderate in protein, and low in fat.

A complex carbohydrate is a baked potato. Fat is the sour cream and butter you should not put on it. Fiber is vegetables. Fat is the oil you should not fry them in. Protein is a lean cut of meat. Fat is the gravy you should not pour over it.

Moreover, health experts say that dietary fat promotes weight gain because it is a very dense source of calories. Also, when you consume excess calories from dietary fat, you store those calories as body fat more efficiently than excess calories from other sources.

On the other hand, it can also help you lose weight naturally if you will not fall into the so-called “fat-free” trap. Manufacturers keep coming out with low-fat or fat-free versions of their best-selling foods, but Americans keep getting fatter anyway.

One of the greatest delusions of the 1990s is that “no fat” means “non-fattening.” The truth is, you are often getting just as many calories from the no-fat version, even if the calories are not coming from fat.

The term fat-free can be a trap if you start to believe that you can eat any amount of the foods that are advertised that way.

What’s more, it is best to respond to hunger with healthful snacks. Health experts say it would be better to try eating every three to four hours, which may mean a nutritious low-fat snack between lunch and dinner.

When you feel the urge for food coming on, snacking on something healthy such as a slice of whole-grain toasted bread is a better alternative. Never skip a meal and eat snacks instead because that is the worst thing you can do if you are trying to control your eating habits and weight.

Remember, if you want to lose weight naturally, you have to keep track of every food you eat and of every activity that you do. When you say natural weight loss means that you do not have to use some accessories or helpful aids just to lose weight.

Losing weight naturally is a process and not a fad. Hence, it would take a lot of dogged determination, self-control, and discipline just to achieve your ideal weight.

Massage Therapy vs. Chiropractic Therapy

August 11, 2017/in Blog, Massage Therapy, Personal Training, Senior Fitness

If you are anything like me, you probably prefer staying away from providers of conventional Western medicine as much as possible and I cannot say that I blame you. Although I have full medical coverage for that “you never know when you might need it” time of my life, I have not seen any of my doctors in well over ten years, and I hope to continue not seeing them for the rest of my life.

Please do not miss understand me and think that I am some sort of superhuman creature who never gets ill. I do have my weak moments of pain and sniffles just like everyone else, or at least everyone else who takes good care of him or herself. So, when my body seems to need a boost, I visit one of my two favorite practitioners of alternative medicine; my massage therapist or my chiropractor.

I know that it all sounds very simple and straight forward but it is, in fact, somewhat challenging at times, because I do not always know which one of these wonderful professional to seek out. So, I often first opt to visit my chiropractor for a good therapeutic session of adjusting and aligning my skeletal structure and then, as an extra bonus to me and my one and only body.

I also make an appointment with my massage therapist for some hefty digging and rubbing. Between the two of them, I come out feeling like a million bucks although my finances are sadly depleted. I figure that we, my body and I, are worth it.

Now, you might ask and rightfully so, “What is the difference between a massage therapy and chiropractic therapy?” Well, I will be happy to tell you:

Chiropractic Therapy.

For the most part, chiropractic therapy focuses on the hard tissues such as the spine and other joints for adjusting and realignment. Chiropractors have some training in massage techniques but that is never their first and foremost priority.
Chiropractors are authorized to make medical diagnosis, order x-rays or blood works.
Chiropractors cannot prescribe conventional medications but they can sell supplements or homeopathic remedies.
Chiropractors do not need medical referrals to perform their work.

Massage Therapy.

Massage therapists perform wonderful work on the soft body tissues such as the muscles, tendons and ligaments but they have not been trained nor are they licensed to adjust the spine or any other joints.
Massage therapists may not legally make medical diagnosis, order x-rays or any blood work.
Massage therapists are not permitted to dispense medications of Western medicine but they can and do provide or recommend alternative herbal remedies.
Massage Therapists do not required referrals from anyone to conduct their massage sessions.

A highly acclaimed national non-profit magazine recently conducted a study in which more than 34,000 participants in the United States were asked to rate which alternative treatments worked best for their two biggest health problems for the past two years and the overwhelming majority voted just as I would have; for deep tissue massage therapy and chiropractic therapy in equal measures for such conditions as back pain, osteoarthritis, rheumatoid arthritis, fibromyalgia, respiratory problems, high blood pressure, high cholesterol, depression, insomnia and prostate problems.

Of course, as far as alternative medicine is concerned, one should not discount acupuncture and reflexology for they too are beneficial in their own very special ways.

Why Calories Aren’t a Good Metric

August 10, 2017/in Blog, Fitness Programs, Muscle Building

When it comes to losing weight or building muscles, the amount of calories you eat is one of the most common metrics you’ll find talked about. Unfortunately, this simply is not a good metric for tracking and improving performance.

A calorie is just a unit of measurement for energy. One single calorie is equivalent to the amount of energy you would need in heat to raise the temperature of one gram of water one single degree Celsius.

That energy is then converted into food and measured to see how much energy you’re taking into your body.

However, this kind of measurements doesn’t take into account many of the crucial factors that actually determine how much weight you gain or lose.

It’s Not What You Eat, It’s What’s in Your Body

One often overlooked aspect of calorie counting is the measurement of how many of the calories you eat actually end up in your blood stream.

Two people could eat the same meal and have completely different amounts of fats, vitamins, minerals and toxins absorbed by the body.

One person may take in a lot of the fat and gain weight as a result, while another person could eat the same meal and have the fats pass right through his body.

In this case, what matters really isn’t how many calories you’re eating, but how many calories are absorbed.

It Leaves Out the Quality of the Food

Of course, measuring calories completely leaves out the measurement of the food quality.

Is a calorie of ice cream the same as a calorie from organic lean meat chicken? Just a few decades ago, health experts would have said “yes.” Today however, the answer is a resounding “no.”

Where your calories come from play a much larger role in determining whether you gain weight or lose weight than most people imagine.

Other Metrics

There are many other metrics you can use to track your progress.

One of the best metrics is your body fat percentage. If your body fat percentage is going up, then there’s probably something your dietary habits that you need to change. If it’s going down, you’re probably doing something right.

Keep a food journal and write down everything you eat. Then compare what you ate to the fluctuations in your body fat percentage. This information can help you identify which kinds of meals result in better results for your body.

This is a much more effective approach than measuring raw calories, which have a different effect on different people.

Another metric you can use is BMI. While the BMI equation isn’t perfect, for the majority of people it can provide a very good indicator of overall muscle health.

In short, calories really have limited use for someone who’s looking to build muscle or lose weight. It simply leaves too much information out to be useful. Instead, try using other metrics that actually give you data that can help you follow the correct course.

Eating Healthy On A Budget

August 10, 2017/in Blog, Dieting Advice, Nutritional Consultant

If you have problems serving healthy foods because of the prices, you’ll find these tips to be just what you need to eat healthy on a budget.

Eliminate junk food

Doing your shopping on your own is the easiest way to shop, as children and sometimes spouses are usually the ones requesting junk food. Shopping alone will prevent this, and ensure that you only buy the foods you need.

Water or milk instead of soft drinks.

You can still enjoy your favorite drinks at a sporting event or night out, although you should stick with the smallest size when shopping to save money and calories. Children and even adults need milk or milk products on a daily basis. Milk will also help you get strong and provides calcium for healthy bones and healthy teeth.

Buy fruits in quantity

When they are in season, buy fruits in quantity and freeze any extras. You can buy several pounds this way, and freeze extras to have them when the fruit goes out of season. Wash the fruit well, remove any spoiled pieces, dry thoroughly, then freeze in plastic zipper bags.

Meats and beans.

Meats and beans are the best sources for protein. Lean meat is more expensive than meats with a lot of fat. Canned beans are a great deal as well, as they give you protein at a great price.

Beans as a substitute.

You should use beans a substitute for meat on a frequent occasion. There are several varieties, so you can prepare them in a crock pot, so when you return home they are ready to consume.

The USDA recommends eating beans at least 4 times per week. If you experience gas after eating
beans you should try washing them, covering them with water, bringing the water to a boil, then
draining it off and refilling the pot.

If you live in a coastal area or an area, where fish are around, make that an integral part of your diet. You can catch them from the lakes or rivers, saving money in the process.

Peanut butter is great for those on a budget as it’s popular with almost everyone. You can use it for sandwiches instead of eating hot dogs. It does need to be refrigerated, although bigger jars can last you for weeks.

You should fill up with foods that have a high content of water. Watermelon, salads, and even
sugar free gelatin are all great examples.

Eating healthy is always something you can’t go wrong with. You can eat healthy for just a few
bucks, which makes it perfect for those on a budget. Now, you don’t need a lot of money to have
the lifestyle and health you’ve always wanted.

Massage For Young Children

August 10, 2017/in Blog, Massage Therapy, Personal Training

Countless studies and pediatric research have shown that massage therapy is supremely beneficial for a wide variety of conditions in young children. As a matter of fact, these studies revealed that massage therapy for young children is a crucially important supplemental treatment to conventional medicine.

However, these studies further showed that, in many cases, massage therapy on its own works better in relieving symptoms of many disturbing conditions than do medications and other standard procedures associated with Western medicine.

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMA), more than twenty percent of all children, from newborns to toddlers and early school year children, are afflicted with eczema at some point in their young lives and roughly the same percentage is true for infants and young children suffering from traumatic burns. For that reason, the pain and suffering of trauma burns and eczema are counted among the most common pediatric skin conditions in the United States. Most studies bring to light the following findings:

Young burn trauma patients who were treated with a massage therapy sessions for approximately thirty minutes before any kind of medical or nursing procedures, were more relax physically as well as mentally through the process and they, therefore, experienced less discomfort or pain.

It is important to stress here that the massage treatment was applied only to areas which were not affected by burns.

Young children suffering from eczema (also known as atopic dermatitis) who were given massage treatments before and while being treated with skin medications such as emollients and ointments exhibited less apprehension and they were more willing to cooperate. In addition, the physical conditions of their skins dramatically improved as redness subsided, as did lichenification, scaling, excoriation and pruritus.

The therapy in these conditions ideally consists of two phases. First phase — to ensure smooth strokes during the massage treatment, the child’s body is moisturized with a dermatitis medication. Second phase — being very careful to avoid particularly sensitive areas of the body, a series of varied massage techniques is used on the child’s face, chest, stomach, legs and arms.

The Children’s Mercy Hospital of Kansas City, Missouri has been using massage therapy to alleviate chronic pain from headaches and migraines in young children and, in the process, also relieving their levels of anxiety and distress, lowering their heart rates, improving their gastrointestinal systems, promoting the release of endorphins and bringing their entire bodies to a state of calmness. And all these positive effects seem to be immediate or nearly immediate.

Applying massage therapies to infants and young children is not at all a newly discovered concept as it has been a daily practice in the Eastern and African cultures for many generations. They understood that the first sense to develop in humans is the sense of touch and that it is essential to health and wellness. Massage treatments for the young members among ancient cultures served to heal, to energize, to calm and to reinforce close bonding and the sense of trust and security.

Having been working zealously on the subject of massage for young children for the past ten or so years, Dr. Tiffany Field and her associates at the Touch Research Institute (TRI) in Miami, Florida insist that, “Every child, no matter the age, should be massaged at bedtime on a regular basis.”

Three Diet Tips for Serious Muscle Builders

August 9, 2017/in Blog, Fitness Programs, Muscle Building

Serious muscle builders treat their diet in an almost scientific, equation-like manner. What is the scientifically proven, most effective way to build more muscles?

It takes a lot of discipline to follow the rigid guidelines for developing your body in the absolute fastest manner. But if you’re really serious, that’s what it’ll take to get results the fastest.

Here are three dietary tips for serious muscle builders.

40% Carbohydrates, 20% Fats, 40% Proteins

The 40:20:40 rule has been tested again and again to be the optimal balance of nutrients for losing fat and gaining muscle.

Keep in mind that many foods contain both fats and proteins in them without explicitly being a fatty or protein food. For example, when you’re buying your meats, make sure to read the labels and see what percentage of the meat is actually fat and what percentage is protein.

Also avoid eating carbohydrates close to bedtime.

In the beginning, you’ll likely have to record all the foods you eat in order to get a good sense for how much fat, carbs and proteins you’re taking in. After you get more experience, you’ll be able to estimate your intake with a high degree of accuracy.

Eat in 2.5 Hour Intervals

Don’t binge. Don’t eat big meals. Big meals cause your body to spike up in blood sugar levels and then crash. It also causes food build-up in the digestive system, which is detrimental to muscle growth.

To maintain a steady energy level and to facilitate the fastest growth possible, aim to eat smaller meals every two and a half hours.

That’ll come out to six small meals a day instead of three large meals. If you need snacks in between meals, go for something healthy like mixed nuts.

Cycle Your Caloric Intake

To keep your body from adapting to a certain caloric intake level, regularly cycle your caloric intake.

Consider alternating low calorie days with high calorie days. If you’re trying to gain weight and muscle mass, you can put in more high calorie days, while doing the opposite if you’re trying to drop weight.

This process doesn’t necessarily have to be rigid or planned, but you should still keep track of your calories and consciously decide the night before whether you’re going to have a high or low calorie day tomorrow. Track your high and low calorie days so you can make sure you’re getting a good balance.

These are three diet tips geared specifically towards serious muscle builders. If muscle building is just a hobby, these tips might not be for you. On the other hand, if you’re really dedicated to building the body of your dreams, these tips can help take you to the next level.

Teen Dieting

August 9, 2017/in Blog, Dieting Advice, Nutritional Consultant

We have the highest teen and childhood obesity rates today than at any other point in the world’s long history. Much of the blame for this is on the fast food, low energy society that we have become. Far too often we feel that it is safer to keep our children inside our homes rather than out and about in the great outdoors.

The things we are doing for the protection of our children are actually detrimental to the health of our children.

There are things however that are being done to address the problem and get our children more involved, more active, and better educated about making the proper choices about diet, nutrition, fitness, and overall health. The problem for most teens is getting them off the computer, phone, or away from the television long enough to get active.

Even video games are getting in on the act of getting children up and active by creating games such as Dance Party Revolution and the new and latest gaming systems that seem to be taking the market by storm. These systems allow consumers, to actively participate in the game play adventure rather than sitting back and playing the game in a static environment. It is a great way to get teens off their seats and active. These games are also fun for adults and will have the same effects when it comes to activity. Whoever thought we’d be actually encouraging game play for exercise?

Get Outside and Get Active

Teens learn by example and whether they care to admit it or not, they typically enjoy doing things as part of the family. Go rock wall climbing or mountain climbing. Go bike riding as a family. Camp in the great out doors and go hiking, boating, or biking yet again. Learn a new sport together. It’s amazing how much fun you can have learning how scuba dive and while you are at it, neither of you will be consuming empty calories. Even if the sport you take up together doesn’t involve a lot of physical activity it is quite likely more active than sitting in front of the television.

Have your teen join a recreational sports team. We have all kinds of sports teams available in our community in which our teens can join. Even those with no skills at all can join and play in some of the leagues while other leagues are competitive. Getting out and about for a softball game, soccer game, and even volleyball can be a great way for the family to do something together and the games and practices are opportunities for your teen to be active.

Lawn work is another way to get out and get active with your teen. The key, as always, is in your teen9 burning more calories than he or she consumers. It is often easier said than done but it is quite possible if you work to get them out and about. Find things however that will be interesting to your teen10 and focus on those rather than torturing them with activities that hold no interest at all (well maybe not the yard work). At any rate, filling their time with activities is also allowing time that they aren’t consuming calories as well and that is something worth considering.

Encourage your teen11 to eat healthier foods. Eliminate calorie-loaded sods, fruit juices, and energy drinks from your pantry shelves, and encourage your teen12s to drink plenty of water each day. Introduce as many vegetables as possible to the diet of your teen13s and get rid of the prepackaged convenience goodies that teen14s are notorious for depleting in one sitting. Also having your teen15s actively participate in the preparation and clean up for meals will help them pay more attention to the things they put into their mouths as well as the messes they make in the process.

Massage Therapy for Senior Citizens

August 9, 2017/in Blog, Massage Therapy, Personal Training, Senior Fitness

With the baby boomers aging and with the help of higher technology and greater innovations in medicine and geriatric science, life is not merely being prolonged but more and more senior citizens today have the opportunity to take advantage of more quality life than ever before.

This translates into a generation of more senior citizens of more advanced ages living among us, and that is, in my opinion a very good thing.

National demographic studies tell us that nearly 40 million Americans are currently 65 years of age or older and over 2,000 more reach age 65 every single day. To accommodate the ever grown demand for massage therapy among senior citizens, many massage therapists are choosing to expand their expertise by studying the art of age-specific massage therapy which is often referred to as senior’s massage or geriatric massage.

For the most part, massage therapy for citizens is extremely beneficial and of utmost importance to relieve the aches, the pains, the stiffness and the great number of health condition which are so often associated with aging; such as inflammations in the joints; arthritis; skin discoloration and other dermatological conditions; deteriorating muscles and bones; fading eyesight and loss of hearing, reduced appetite and therefore weight loss, poor blood circulation; sleep disorders; weakened mental capacity, tendinitis; bursitis; asthma; emphysema; high blood pressures; diminished functions of the internal vital organs such as the heart, the liver, the brain, the thyroid, the stomach and the intestines; and so much more.

Most importantly, however, lonely and isolated, depressed, anxious and fearful senior citizens derive priceless valuable benefits from the simple pleasure of the caressing human touch and the intimate companionship afforded them during massage therapy sessions.

The Weaver’s Tale Retreat Center in the State of Oregon recently conducted a two-year study examining the effects of massage therapy for senior citizens and they found that at least 50 percent of the elderly who were tested showed a reduction in their rates of breathing, an increase in their range of motion, an improvement of their postures, development of more body awareness, their skin took on healthier colors and their muscle tones were enhanced. The same study also showed that 100 percent of the senior citizen who were tested showed a dramatic improvement in their moods and their attitudes toward life in general.

Massage therapy for senior citizens does not differ in technique but it does differ, and it differs greatly in the application of that technique, whichever that technique may be. In other words, just about any of the different massage techniques can be used on senior citizen but they must be modified enough to accommodate the facts that, very often, the skin of senior citizens have become thinner while growing much less pliable and much more easily broken, their bones are thinner and more brittle, their joints are more stiff with reduced range of mobility, their blood vessels are more prominent and closer to the surface of the skin and their overall health, vigor and vitality have been downgraded through the years.

Taking all that into consideration, extra care musts be taken when positioning them on the massage tables, they should never be expected to perform the same movements as younger adults, and wheelchair-bound or bedridden senior should get their massage treatments while remaining seated in their chairs or reclining in their beds.

Most massages for senior citizens are limited to anywhere from thirty to forty five minutes because the elderly seem to respond better to shortened sessions with greater frequency. Furthermore, greater time is usually spent on massaging their hands and feet than any other part of their bodies. That is especially true for those senior who have lost the use of their hands and feet as massaging them will enhance their body awareness as well as increase sensations and blood circulation throughout.

We all need plenty of TLC (tender love and care) but The potential risks involved in performing massage therapy on cancer patients do not inevitably discard the entire concept of massage therapy but it does mean that extra caution must be practiced and, perhaps, moderate to extreme alteration of the treatment is in order. And the health risks are the following:citizens need and deserve quite a bit more of it.