Two recent events forced me to accept something that I have been putting off for two years. I am now officially a “Senior”, and, as such, there are certain things I need to adjust.
The first event’s linkage to my advancing age is apparent. My youngest of four children Kendall graduated from college recently. She may not have been able to walk across the stage due to the current pandemic. However, her name flashing across the scoreboard at Texas A&M’s Kyle field signified that my wife and I were officially empty nesters (Gig’em!)!
I did not embrace my age two years ago! When I turned 55, I staged a ritualistic burning of my AARP card application on YouTube (see video below).
I was trying to show that I had no intention of slowing down in what I then thought was a humorous way. It was not! The part not captured on the video could have caused me to miss my next birthday, but in hindsight was funnier. The part I cut out is the AARP card caught fire rapidly and I had to drop it. I asked for someone to give me some water to dash the flames. Unfortunately, the pan with the water had been in the sink with some oil that had not been removed. The pan lit up like a torch until someone gave me a lid to snuff it out. Almost lit the house on fire! Not good for my health and those around me (although that video would have gone viral!). How did I finally embrace my age and adapt to stay fit? Read the second part of the blog series on the event that was the final tipping point – Boot’s whimpering at the rain here link A Daughter, A Dog, and A Not So Old Man (Part 2 of 2)
Boots and my attempt to calm him reminded me that I no longer had the stamina that I once had. At 3 AM, with the lightening striking, thunder rolling, and Boots barking, I decided to sing him a lullaby like I did when the recently graduated Kendall and her three older siblings were scared. It worked for a bit. I sang the following to the tune of Bing Crosby’s Little Man Your Crying while petting Boots. Like Kendall’s lullaby I changed the lyrics but this time for a dog, not a girl.
Little dog you’re crying, I know why your blue, the rain is loud and took Your time to walk away. Better go to sleep now, because little dog you had a busy day. Lacy took your dog bones, now I’ll tell you what I’ll do, I’ll go out and get you new ones right away, better go to sleep now because little dog you had a busy day.
Lacy is my oldest daughter’s Pit bull. The song worked! But I had to keep singing it or Boots would cry. So, I decided to get up and do the next logical thing. Do aerobics!
What? That does not sound logical. Well I was not going to come up with multiple Boots lullabies. Unlike my kids, the dog did not fall soundly sleep. Each flash of lightening made him howl anew. Since I had to stay up with my frightened dog and it was my weigh-in day for WW, I decided to do some exercise to music earlier than usual. But unlike other Saturdays, I was feeling all my 50+ years and was not ready for High Intensity Interval Training (HIIT) or something like that. So, I did what I never said I would do. I did an exercise video for Seniors.
And boy was I glad I did. I had avoided Senior based videos since I thought that such videos would be boring and not much of a workout. Instead the videos by Paul Eugene (see here) were energizing, fun and just the right level to get a great workout.
I liked the first one on Latin Dance for Seniors so much; I did a second Aerobics one! If I had done HIIT or something more strenuous in my dog induced, sleep deprived coma, I would have ended up with a pulled muscle or on the floor. Instead, I was ready for the day and more.
When the videos ended, the rain had stopped, and Boots was finally asleep. Lucky for me he feared rain but loved Paul Eugene! The sun had started to come out and I decided to take a walk. And then the biggest surprise happened. On the path to my park, I saw a Doe that looks to be ready to give birth!
It took me back to the days of Kendall and lullabies, but not depressed with my advancing years. And hopefully in a few years as I stay healthy Sweating to and with the Oldies, I may have the chance to rock a grandchild instead of a dog! Embrace your age! Stay Healthy!
One of my favorite songs is Simon and Garfunkel’s “Feeling Groovy” and nothing makes me feel groovier than taking a slow walk Saturday around Lady Bird Lake in Austin. The song goes something like this with apologies for some modifications:
“Slow down you move to fast,
Got to make the Saturday last,
Just kicking down Lady Bird Lake,
Austin is great and feeling groovy.”
Here is a picture I snapped last weekend during my weekly trek. These turtles sure know how to Slow Down, bask in the sun, and feel groovy.
While the word Groovy may have been out of vogue since the Seventies, slowing down to regroup is still key to a better life. Even more so in this time of constant noise and nuisance. Nothing restores the soul and the spirit then a good podcast, a crisp wind and nature all around.
Slowing down is the key to the healthy and happy life. I seldom miss a Slow Walk Saturday for the following three reasons:
1. Time to reflect and adjust. When we are running from one task to the other, there is seldom time to reflect, learn from experiences, and adjust. I find that when I slow down and quiet my mind that I come up with the answer that I need. Proof point? I have been so busy with work and life that I have been having writer’s block. A few minutes and miles and I had ten new ideas when I had been stuck for at least a week. Sometimes the best thing when you are struggling for a solution is slow down, quiet your mind and be thankful for the nature all around you.
2. Destress and feel blessed. Nothing stokes compassion and soothes the soul than to experience nature. It is hard to feel hassled when you see 20 turtles sunning on a log or see a bird take flight. It is a wonder this world! Our role is to revel and reflect the love of God in his creation. Not to strive and stifle. Slowing down makes us thankful for the pauses and pleasures that are in each day!
3. Listen and learn. When you are alone with your thoughts and those of a good book, you learn new things about yourself and your place in the world. I recommend to everyone the library application Libby which provides audio books for free if you have a library card. I have learned so much while walking and listening from how Changing your Habit can Change Your Life to How to be 10% Happier. Truly my Slowdown Saturdays have made me a better person!
Life is not a sprint. It a slow walk to the better angels of our nature. So, take the time to slow down and feel groovy.
Keeping on track with your weight loss journey is tough when traveling under the best circumstances. It can be doubly so when your plane is delayed or even cancelled on a Friday. But it does not have to be! You can stick to your healthy habits with these three tricks.
1. When it snows, find a Skywalk! Getting stuck overnight in a hotel because of a blizzard can curtail your weekend exercise routine. I do not know about you but walking on a treadmill just does not get it for me. I like my walks with some scenery and adventure. One way to switch it up if you can’t get outside is to find a mall or even an indoor Skywalk. Last weekend I was stuck in Des Moines, Iowa when my plane was cancelled. Luckily, I did not have to miss my Saturday Morning walk. I found an entry to the downtown Skywalk about a block away. After a brief bout with the sub-zero wind chill, I was soon walking and getting lost in the Skywalk. It was quite an adventure trying to find my way back through the maze of corridors. Also, felt a bit like Maxwell Smart with all the automatic opening doors. When I was finally done, I had five miles in, while braving the cold for only a few minutes.
2. Don’t stress, catch up on your rest! Missing your flight home due to weather can be stressful if you let it. But it also can be an opportunity to catch up on your rest. If you can’t get out of your hotel, catch up on your snooze time. Most of us are sleep deprived anyway and a few extra hours of rest can do wonders for your metabolism. On the flipside, overly worrying can lead to stress eating.
3. If your late, just meditate. You do not have to get caught up in the noise and bustle when stuck in an airport. Most airports have a chapel, lounge or quiet space where you can meditate or pray according to your practice to clear your head. Here is a guide that can help you out. https://www.sleepinginairports.net/
One of my favorite places is the chapel at DFW. But you can also find one of the gates that does not have a flight for an hour. For just type of these delays, I keep meditation applications Headspace, Calm, and the podcast Christian Meditation on my iPhone.
A plane delay or cancellation does not need to be a reason to go off the wagon. Use these three tips to keep on track when travel sets you back!
Back in my Army and West Point days, I never thought of marching
and carrying a ruck in fitness terms. It
was a necessity. What you carried on
your back is what you brought into combat. The more you put in, the more you were weighed
down. The less you put in, the more you
ran the risk of being ill-prepared.
Recently, however, I realized the fitness benefits of rucking for civilians. I started carrying a weighted ruck in preparation for the Shadow West Point March back that happened last week. The March Back coincides with the annual 13-mile march back of the United States Military Academy’s Plebe Class at the conclusion of summer Cadet Basic Training. I and about 15 fellow members of the West Point Society of Central Texas finished the march last week. The March included loaded Rucksacks and the Texas Heat! See the picture below. The Weather Channel even filmed a piece about us! I will let you know when it comes out.
Rucking has many benefits and is my latest fitness obsession. There is even a community of Veterans that go
on rucking events. It is called GoRuck
and raises money for Veterans dealing with PTSD. I am currently training for the next major
event near Austin.
Here are the five major benefits of Rucking:
Impact. Unlike running that puts stress
on your joints, rucking is low impact especially if you pack your ruck
It burns 3 times the calories that walking does (even more in Texas
Carry your Hydration. A ruck provides a convenient compartment to
store water and remain hydrate. I fill
up the bladder from my Camelback in my ruck.
It adds weight and prevents me from passing out int the Texas heat!
I bought my rucksack for less than 40 dollars on Amazon. There is no need to get a specialized
rucksack unless you want to. To weight
it down, I just evenly distributed 5 lbs. weights that I already had in
Fun and social.
I loved marching with fellow members of the Long Grey Line and being out
Marching with a ruck is not just for the military. Pick up your ruck, lace up your shoes and
march back to health!
On this one I reach back almost 40 years to examine the lessons learned from four men who were then as they are now on the cutting edge of fitness and health: the four football coaches of Northern Burlington Regional High School in the late seventies – Coaches Charlie Pirrello, Hank Kearns, Carmen Pastore, and Gary Smith. Beyond football, these four men taught me more than fitness. They taught me and others how to be men, to put team before self, and to judge on merit not title, race, or creed.
Coach Charlie Pirrello, the head coach of the fab four is a
legend in NJ High School Football. The
2018 inductee to the NJ Football Coaches Association Hall of Fame he has led 7
teams to the State Championship in his 50 years of coaching. The first of these was led by my 1981 class
that won on the last play of the game.
Unfortunately, I had moved to Texas after my Junior season and missed
it. But I still felt part of the team
and loved seeing my quarterback (I was a Center), Chris Warrington throwing the
Hank the Tank Kearns, the Defensive Coordinator and JV Coach,
was equally a big influence in my life.
His nickname Tank was an understatement; he was more like the Hulk. I still remember when the linebackers were
not deploying correct tackling form, he jumped in there without pads and flattened
the running back! Hank is still a
fitness inspiration to me. I follow he,
Coach Pirrello and Pastore on Facebook and Hank is either biking or doing some
other fitness activity.
Carmen Pastore was the Offensive Coordinator. A former college
football quarterback Coach Pastore helped orchestrate our vaunted Veer Option Offense
that first came into vogue in 1975. It
was cutting edge then as it is now.
Last was Coach Smith who taught the backs. My brother’s coach, I remember him for his
humor. One day I went up to look at the
depth chart. Instead of seeing Donnie
and Gary Grier the names on the list where Abnormal and Normal Grier. He gave me the nickname Abnormal because of
my intensity, the fact that I was on the line, and the way I yelled at the top
of my lungs “Huddle” when gathering the team.
I wore that name like a badge of honor since I was a gruff lineman and
linebacker while my brother was a defensive and offensive back.
The Fab Four are great coaches and leaders of men for these
four and many other reasons:
Constantly striving for excellence through
learning and adapting. The coaches
of NBC were constantly looking for new ways and techniques to get better. I looked forward to each summer training
sessions when the coaches would return with the latest fitness techniques. Two I remember distinctly are the Total
Fatigue Weightlifting Circuit and interval running with proper technique. Total Fatigue included completing a circuit
of weightlifting that went from largest muscles (legs) to smallest muscles
(triceps). I still do the regime today
since it has become one of the key approaches to gain muscle mass and
endurance. Back then it was new. They also emphasized negative training (2
seconds up and at least 4 seconds down).
Next was interval training where we first practiced our running form (I
still attempt to run like Hank the Tank taught me to this day) before
completing sprint intervals. One last
thing that sticks in my mind is there willingness to adapt when something did
not work. One year our football camp included three a days and we really worked
hard – overly hard. The coaches realized
that we worked out too much resulting in a few injuries. The next year they adapted when they added a
rest period in Coach Pastore’s pool which resulted in a better record.
is as important as perspiration. Each
year the coaches made a playbook that we needed to memorize from cover to cover
and guard with our lives. The secret sauce
of the playbook was not just the cutting-edge plays from the Veer Option, it
also contained fitness and nutrition tips and life lessons. I wish I still had that playbook because the
quotes were so inspiring. But you can
get a good feel for them by reading Coach Pirrello’s Twitter feed. Here is one recent one. “I am your coach. When you get discouraged, I
will encourage you. When you come up short, I want to help you come up big next
time. And I will never give up on you even if you give up on yourself.” Charlie
Pirrello. He never gave up on us and
today I still draw inspiration from these four great men.
Judge each man by his merit. The late Seventies and early Eighties was
a difficult time to coach. The drug
culture was in vogue. In addition, there
was sometimes difficulties in race relations.
NBC had one of the most diverse teams in the state having McGuire Air Force
base in our school. Also because of
McGuire Air Force Base, we had new people coming into team each year. I remember distinctly the day Willie Drewery
joined my class in my Sophomore year.
Unknown to the program at the time, he was welcomed in with open arms
and became a linchpin. He later went on to a Professional Career. The coaches never differentiated on race,
creed or color. All that matter was your football ability and the content of
your character. One way they enforced
this is making the team hold hands in the huddle and by teaming up weight
training partners from different races and cultures. Lastly, our pre-game ritual included listening
to equal doses of Bruce Springsteen and Chic that had a big hit at that
time. In this way, we avoided the
fighting that went on in some of our rival schools.
Care for Each Player. The coaches spent time with each player if
they gave a 100% and strove to be a team player. My brother was a football talent, playing Varsity
his sophomore year. I was less of a talent
playing second team Varsity and first team JV.
Even so the coaches never neglected me and worked with me to make me the
best player I could be. ,They also were
always there for you. I still have the
note from Coach Pirrello to my new football coach when I had to leave for Texas
for my Senior Year. I still choke up
reading it and the care Coach P gave. I
was never going to break Franco Harris’s Freshman Rushing record like my
brother, but he and his coaching staff still treated me with the same respect
and care. To this day, one of my
greatest awards is winning MVP for the Junior Varsity team my Junior Year. To me, winning that award for NBC was the
highlight of my high school athletic career and one of the highlights of my
One last thing to say.
Charlie was not only my coach. He
was more importantly my World History teacher and one of the best teachers I
ever had. He was just as inspirational
and engaging in class as he was on the field.
40 years is a long time and a blink of the eye. Whatever the years, the fab four still shape
the man I am today!
I had the good fortune in my early adult life to be in the Army. One of the perks in the Army is that you are paid to work-out every day. It was part of your role description and responsibility. An unfit soldier will put himself and his platoon at risk. I therefore had the pleasure and pain both at West Point and later active duty to exercise on a regular basis. Sometimes, it was exhilarating like singing cadence at the top of your lungs while on a battalion run. Other times brutal, such as the yearly Obstacle Course administered by the Department with a Heart at West Point. All of it good, necessary and part of your job description!
This all seemed to change when I left the Army and joined
the consulting world. Early morning
calls replaced morning PT. Long hours on
planes and in front of a desk slinging code took a toll on my health. It seemed in my mind at the time that fitness
and taking care of myself was no longer part of my job description or even
opposed to it. I and companies at that
time did not yet see the impact of wellness on work. The drive for more billable hours and seemingly
higher productivity dominated. This corporate culture (or my take on it)
resulted in weight gain, lost health, and a decline in productivity over time.
Like the Army, corporations have now come to realize that being
fit is a necessary part of the job.
Indeed, wellness is almost as important to the survival and strength of
the company as it is to an Army platoon.
Here are three reasons why:
Improves Decision Making. The enemy of all good decisions is
stress. Exercise and fitness help relieve
stress and keep away fatigue. A simple 20-minute walk will provide a few
minutes to clear your mind, allowing you to focus on the problem on hand. Better yet, get up and walk around the office
when taking a phone call meeting when things get heated. The simple step of
standing up will shake off the cobwebs that tend to collect during back to back
Comradery. The best thing about the Army was the
comradery. One way it was built was through
morning PT. While I am not advocating
each company go on a company run each morning, I am recommending a common
fitness program like Accenture Active. This
program has really helped me to know my colleagues better through fitness
events (MS 150, Annual Veterans Walk, etc.) and programs (active rewards
programs, Fitbit competition). One
example was a random competition that I and some colleagues engaged in on one
Saturday. One of my friends started a
Fitbit weekend competition and although we were all in different states, we
kept apprised with the others’ progress. We all engaged in friendly and sometimes hilarious
banter through the Fitbit app as we each surpassed 10 miles.
on Sick Days. Staying fit helps to
keep you out of the doctor’s office and in yours during working hours. Research conducted at Brigham Young University, the Center for
Health Research at Healthways and the Health Enhancement Research Organization,
suggests unhealthy eating is linked with a 66% increased risk of loss of
productivity while lack of exercise
is associated with a 50% increase risk of low productivity. My experience bears
this out. Before returning to fitness, I
was habitually hit with bronchitis and, at least twice a year, pneumonia. Both resulted in sick days and loss of
productivity when I worked through it.
Since returning to my target weight in Nov. 2015, I have had neither
bronchitis or pneumonia. Not sure how many
days have been saved but approximate it as at least a week a year. And, an increase of productivity on those
days that I should have been recovering and drove through and worked despite my
These are just the top three reasons why you should consider staying fit as part of your role description as a consultant. Increased productivity, esprit de corps and better decisions are just three reasons exercise is an imperative in the working world. Let me close with a cadence I wrote for my team as we run from one project to another:
Most people try anything and everything to lose weight when first starting. They will try the latest supplements, liquid diets, eating only select foods (cabbage soup anyone), the hottest fitness craze, eating at only certain times – you get the picture. Let’s do A through Z and sticks to the wall and un-sticks my diet.
I was a proponent of the more is more approach for years and it didn’t work. Over the years as my weight climbed and my hope failed, I tried everything, many simultaneously, from being a vegetarian (failed because M&M’s are not meat!), popping Green Tea pills, cleansing in various ways, the latest exercise craze, and on and on… Then I discovered two things. Weight Watchers (WW) and the book Essentialism: The Disciplined Pursuit of Less by Greg McKeown https://www.goodreads.com/book/show/18077875-essentialism . Both teach the same thing – Do less, but better. The key to weight loss and a better, more successful life is by correctly assessing the few important priorities, focusing on these priorities exclusively, and dumping the rest. Mr. McKeown provides how to do this in his book and WW in its classed for a Essentialist’s Playbook for Weight Loss.
You can lose 170+
pounds like me by not doing everything but these three things:
Track everything you eat or drink. The best way to know how to lose weight is to
track what you eat. By consciously tracking
your food intake, you will better understand portion control and the trigger
foods you need to avoid. You use this
along with weekly weight tracking to find out what works and what foods to
avoid. That way you focus on what works,
rather than trying everything that doesn’t!
Be kind for yourself. You can’t focus on what is important if you
are unhealthy in body or your soul. It
is therefore important to focus on your health both mentally and
physically. Take time to journal
positive thoughts, rest, and relax. A
few minutes a day of being kind to yourself will not only help you lose the
stress that sabotages most people’s health.
Take time to exercise. Study upon study have shown that sitting is the
equivalent or worse to smoking for health.
It does not take much to get the exercise your body needs and craves. Get up for 10 minutes every hour and take a
walk. Also, block out 30 minutes in the
morning to recharge and energize.
Bottom line: You do
not need to do A through Z to lose weight and be a better you! All you need is the essential 1-2-3! Go out and practice Essentialism to gain a
new body and soul.
The above is my take on e.e. cummings’ classic “In Just Spring” https://www.poetryfoundation.org/poems/47247/in-just after my first run in Spring. Everyone wants to get out and lose those 10 pounds of insulation gained during the Winter months. But before you go out and become the little lame woman or man, here are three rules to follow In Just Spring.
Take it Slow – It
is always tempting to walk that extra mile or two when the weather gets warm
and the bluebonnets are out. That is
exactly what I, my wife, and our dog Boots attempted to do on the trails on Brushy
Creek. Even with a stop at a sandwich
shop for a quick bite, we ended up struggling to make it back to our car. We ended up dragging our 70 lbs., huffing
Bernese Mountain dog the last few yards.
We are still recovering!
The lesson learned is simple. Do not overdue it with the first flowers of spring. In the winter it is a struggle to get out and about (read how so in this blog https://weightlossleadership.com/2018/12/09/baby-its-cold-outside-but-exercise-anyway/ ). Now that the weather is more conducive to exercise don’t try to catch up all in one day. Take your time to slowly build up your miles, so you too don’t become the little lame woman or man (or dog!).
Do the essential –
A corollary to the first rule is to focus on the essential. In his book Essentialism: The Disciplined
Pursuit of Less, Greg Mckeown says that the key to success to health and
life in general is to do “less but better”.
When waking up after our winter fog, it is tempting to try everything at
once to get fit. It is understandable, we
are excited to get swimsuit ready for the summer. So we take up the latest diet, try a myriad
of fitness fads, and buy the newest exercise equipment from Amazon. But it is better to focus of the
essentials. Track the food you eat
diligently, get plenty of sleep, and focus on the now. Don’t do everything! Do the essential well to
enjoy the Spring and the new you.
Be in the Moment – The flowers are in bloom and the sun is out. It is time to focus on the now and enjoy the new life of Spring. One way to take it slow is to take in nature. Sit on a bench. Take a picture. Lie in the bluebonnets like Boots the dog! Clear your mind of anxiety and enjoy the blooming beauty all around you.
Follow these rules to avoid becoming the little lame, middle-aged
woman or man. Spring into the season and
a new you!
Over the last few months, I have been training to be a Spin Instructor. The thought that I could be a spin instructor a few years back was unimaginable. Cresting at 358 lbs., I could not ride a bike for more than a few minutes without one of two things happening. Either I would throw out my back, or so much pressure would be applied to a certain area that it would become numb, worse yet.
I only started to do spin after I had dropped some weight. Then, I fell in love with spinning. Part of it was the music, part of it was the exhilaration, but most of it was my instructor, Corey Ellis. You can read more about this hero of health in this blog. Heroes of Health Series, Episode 2 – Corey the Cycling King
I knew I had to go that extra step after finishing 4 hours of spinning during Lifetime Fitness St. Jude’s Fund Raiser – Ride for a Reason. I decided to get certified as a Spin Instructor. The added benefit is I get to be trained to Corey. See the picture of me, Corey, Kaisa, and another cyclist after the Race for the Cure.
On October 20th, I will get the chance to teach part of a Spin Class for the first time and I am totally stoked. I have come up with my Simple Set (a series of spinning intervals timed to a music) that speaks to both my weight loss journey and obstacles that we all need to overcome in life.
I have come up for a title and a subtitle for my Simple Set. The main title is For Excellence We Strive. The secondary title is called “Don’t Stop Believing, Even When You Are Living on A Prayer, Because You Could Be on The Edge of Glory” (a careful read will tell you the name of my songs!). Here is the meaning of the two titles.
The main title is “For Excellence We Strive” for two reasons. First, it is the motto for my class at West Point, the class of 85 (more later). The second reason is during the training, the cyclist will have three opportunities to strive for excellence only to be beat it in the next interval. Why? Because the excellence of today is the mediocrity of tomorrow. You must always strive for excellence, and when you achieve your goal, it is not time to revel and become complacent. No, it’s time to strap on your cycling shoes, clip in, and race to beat your previous best!
I will not repeat the second title but instead tell you why I picked the three songs:
Don’t Stop Believing – Journey. This first song represents the start of my weight loss journey and simulates climbing up a hill that slowly ascends. As you make the first few steps on the path to health, it is important not to stop believing you can do it. Even though the climb is getting harder after the first few moments of success, you need to keep pushing.
Living on a Prayer – Bon Jovi. This second song is prefect for the mid part of any weight loss journey. Three times in this song, you climb up as you pray that you overcome the next obstacle that is in your way. And three times, you reach the exhilaration as you find success; only to meet the next hill. I also picked this song because it has the lyric “Oh your half way there, oh Living on a Prayer”. I remember my half way there moment on my weight loss journey. It was at my 30th West Point Reunion when I had lost one half of my weight goal (see picture below)
Also, many times as I got stuck, I was Living on A Prayer. Praying that I would not give up. Praying that I could do it. Praying for a New Life!
On the Edge of Glory – Lady Gaga. I will not lie. I picked this last song as a tribute to Lady Gaga after seeing her performance on a “Star is Born”. But, then I realized how well it fit. Ask any Lifetime member of Wellness that Works (the organization formerly known as Weight Watchers) and they will tell you the last few pounds to your goal are the hardest. But it is essential not to stop when you are on the Edge of Glory. The song is perfect for this last set because during the verses you climb large hills but then at the end you feel the exhilaration of the chorus as you spin out at 110 RPMs!
So, there you have it. I am on the Edge of Glory and hopefully I will achieve it on October 20th. If interested, message or text me when we solidify the exact time. It will be at Lifetime Fitness Austin (still trying to figure if it is North or South).