One of the best exercises we can do is the Bent Over Row. Whether we do a dumbbell row, a kettle bell row or a barbell row, it is important that we follow the correct protocol in order to get the maximum benefit out of this move. The bent over row helps us develop a strong back. We use our back muscles continuously and extensively.  I bring this up because so many people do not know how to do this exercise correctly! I see it all the time. Their back is round, the shoulders are tight and raised to the ears, and I can go on. 

Almost everything we do through the day involves engaging your back muscles, that is your Latissimus Dorsi, Teres Major, Teres Minor, Trapezius and Erector Spinae and Rhomboids. Those who sit at a desk or in front of a computer for a prolonged period of time can benefit from this exercise, as it counteracts the effects of sitting, allowing the shoulders to protract, and letting the spine curve forward.  Older folks can benefit from keeping these muscles strong, it keeps their spine neutral and doesn't allow them to develop a rounded back.

Most people are very eager to get the exercise started, and neglect to position themselves correctly. What we usually see is individuals with a very rounded spine (back) leaning or "hunching over" while pulling the equipment up, towards their chest area. A round back does not allow for scapular retraction, not allowing the person to engage the lats.  Here is a good way to do it. Stand with your feet hip width apart and:

1- keep the shoulders down, away from the ears, the shoulder blades squeezed     together, 
2- the chest forward as you hinge from the waist.
3- a slight bend of the knees and 
4- keep the abdominals contracted. 
5- pull the weight towards your body, waist
6- squeeze the lat muscles, hold for 2 sec, and release
7- bring the weight back towards the floor

By having a flat, neutral spine, we are allowing the shoulder blades to move, squeeze together and so engaging the lats and rhomboids.

Here is an example of how not to set up for a bent over row:


Notice the arch in the back. This position does not allow for the proper contraction of the lats and rhomboids, and therefore puts pressure on the lower back.

This movement involves scapular retraction and depression, along with spinal extension and compression through the thoracolumbar region. the area around the scapula. It also acts as a core stabilization exercise through anti-rotations and anti-flexion. In other words, the row involves bringing your shoulder blades together and down at the start of the exercise. It also helps stabilize the spine as the core is utilized to prevent the hips from shifting from side to side. Once the spine is neutral, there should be a hinge from the waist, arms are now straight down towards the floor, elbows are kept tight to the body and waistline.

Here is an example of a bent over row ready to be performed properly:

 And here is how the movement should end:

The National Academy of Sports Medicine's OPT Model, suggests that when performing a row, initiate the movement by retracting and depressing the shoulder blades (scapulae). Do not allow the shoulders to elevate. 

I always say, try to have a long neck, bring your shoulders back and down. Pretend there's a pencil in between your shoulder blades. You want to try and squeeze the pencil with your shoulder blades, hold that imaginary pencil for the duration of the exercise and you should be able to hold the position properly.

This exercise can be done standing or sitting. As long as the elbows are kept tight toward the waistline, and the weight is being brought to the waist. Now focus, focus, focus. Think about the muscle you are trying to affect, feel the contraction in every repetition. Allow your neurological system, the electrical signal that is sent from the brain, to the muscle, telling it to contract, to reach its destination. 

Try doing 5 sets of 10 reps using a moderate weight.

Next time "back" is on the agenda you are sure to have great form. Think of us. Let this be one of Your Fitness Fixes. 

WHAT IS YOUR FAVORITE AB EXERCISE?

Okay, Ladies and Gents… If you’re anything like me, you can appreciate looking in the mirror now and then, gazing down at the midsection and seeing those little lines of shadow looking back at you. Working in such unison as to create the sculpture that are your abs. I can appreciate a great set and know the work it takes to achieve them. What some people don’t realize is that having great abs consists of much more than just performing the right crunch. So, together with your workout, make your diet your ab ally. What you eat everyday plays a big part in whether or not you achieve your goal of chiseled ab muscles. Keep your proteins, vegetables and water content high the your sugar, salt and fat content low.

Okay, back to the workout… there are many challenging exercises for the abdominals, but i have one that I seem to gravitate to almost every time.  Let me know what your favorite ab exercise is by posting here on our blog.  Lets build a library to blast the tummy.  My fave is what I call the Four-Count-Ab.

Lie on the ground, face up knees bent, feet flat on the floor, hands behind the head, lightly supporting it draw in your abdominals. Making sure your back is flush to the ground. Lift your shoulders off the ground and HOLD the abs tight at the top while holding the shoulders off the floor and abs tight, bring both knees toward your chest by lifting both feet off the ground and HOLD this position. Now you are “curled up into a ball” . HOLD THIS FOR 2 SECs then slowly lower your feet back to the floor and slowly lower your shoulders back toward the ground… keep your feet away from your buttocks at all times. Allow your knees to stay in a 45 degree angle. Keep your elbows wide

ONE REPETITION – FOUR COUNT AB

Step One: Lift shoulders off ground and HOLD
Step Two: Lift feet off ground knees toward your chest
Hold for 2 seconds
Step Three: Lower feet back to the ground
Step Four: Lower shoulders back to floor.

Progress this exercise by doing all four moves simultaneously!!

  In this exercise you are activating and maintaining a contraction of the upper area of your abdominals. Contrary to popular belief, the abdominals are not a few separate muscles. We have one abdominal wall where the Rectus abdominus, External Obliques, External Intercoastals and Serratus work together to create what we call your abs. When doing this exercise you will feel like you are using your lower abs, along with your hip flexors to lift the legs off the ground. When you are in the deepest contraction of this exercise, curled into a ball, hold that position for 2 seconds. Allow the abs to hold the contraction to get the full benefit of the exercise. You will feel your abdominal wall begin to burn in no time. You should Do 3 sets of 20 AND LET ME KNOW HOW IT GOES. DON’T FORGET TO SHARE THIS EXERCISE WITH YOUR FRIENDS AND MAKE SURE YOU ARE SUBSCRIBED TO OUR BLOG. SEE YOU SOON!!!

Never Forget to Stretch!

"And as always fitness enthusiasts, do not forget to stretch on daily basis. Even if on days you did not workout." Says Ophir Health and Fitness Coach from Fitness Fixes.

"Over time our bodies naturally lose their flexibility, muscle shrinks and inflammation may occur. Stretching helps prevent these discomforts from happening. A basic stretch should be more than sufficient. Once you get better, you may progress to the next level." Here are a few to get you started:

DOUBLE KNEE TO CHEST STRETCH

Preparation:
Initiate a thorough dynamic warm-up prior to starting this exercise; this engages the nervous system.

Movement :

• Lie flat on the floor with the legs straight.
• Lift both legs off of the floor and maintain triple flexion (at the hips, knees and ankles.)
• Flatten out the back by initiating a posterior pelvic rotation (push the small of the back into the floor.)
• With slow and controlled movement, grab the elevated legs into the chest (as shown.)
• Hold for 30 seconds. Repeat 2-3 times.

HAMSTRING – LOWER, LYING

Preparation:Lie down on back and flex hip and knee to 90°.
Your lumbar spine should NOT move!

Movement:

• Pull your thigh toward your chest and toe back toward your shin as far as you can control.
• Slowly extend knee to ceiling until a slight stretch is felt.
• The upper thigh must remain stationary without allowing the spine to move.
• Hold for 20-30 seconds, repeat for 2-3 reps then switch legs.
• Alternative technique: Following movement instructions, wrap towel around foot and slowly extend knee to ceiling until a slight stretch is felt.

HIP FLEXOR – LYING

Preparation:Lie on your side.
Bring lower leg forward into triple flexion and grasp the ankle of top leg as shown.

Movement:

• Draw your belly button inward (activating the deep abdominal stabilising mechanism).
• Tighten glutes and perform a posterior pelvic tilt.
• Hold for 20-30 seconds, repeat for 2-3 reps.
• Explore different hip positions to find specific ‘tight spots’.

ERECTOR SPINAE – CROSS LEG

Preparation:
Lie supine on ground with left leg straight out, and right leg bent and crossed over left side as shown.

Movement:

• Draw your belly button inward.
• Slowly use your left arm against your right crossed    leg to apply pressure to the point of tension.
• Hold for 20-30 seconds, repeat for 2-3 reps.

BOW POSE

Preparation:
Start lying prone on the floor.

Movement:

• Bend the legs and reach back to grab both feet.
• Grab the feet from the outside.
• Draw the shoulder blades together.
• Arch the back while simultaneously pushing the feet up into the air so thighs come off the ground.
• Be sure to hold onto the feet tightly to allow the raising of the feet to increase the spinal extension.
• Hold this position for 3-5 deep breaths.

HIP FLEXOR – KNEELING

Preparation:Kneel on one knee as pictured.
Slightly abduct and internally rotate the back leg.

Movement:

• Draw your belly button inward (activating the deep abdominal stabilising mechanism).
• Tighten glutes and perform a posterior pelvic tilt.
• Hold for 20-30 seconds, repeat for 2-3 reps.
• Avoid arching low back!
• Motion occurs predominately at the pelvis (posterior pelvic tilt), the back leg should not move.

KNEELING HIP FLEXOR

Preparation:Begin with one leg in a kneeling position and the other leg bent at a 90° angle.
Position the back leg in internal rotation.

Movement:

• Draw your belly button inward.
• Squeeze your buttocks while rotating pelvis posteriorly.
• Slowly, move your body forward until a mild tension is achieved in the front of the hip being stretched.
• Next raise your stretch side arm up and over to the opposite side, while maintaining pelvis position.
• Hold side bend position and slowly rotate towards back leg.
• Hold stretch for a minimum of 20 seconds each side.

POSTERIOR CAPSULE

Preparation:Start in anatomical position, with the shoulder blades retracted and depressed, and the transverse abdominus engaged (through a drawing-in maneuver.)

Movement:

• Bring the arm across the chest so that the palm is facing the body (as shown).
• With the opposing arm, apply LIGHT pressure until you feel a comfortable stretch in the posterior aspect of the shoulder.
• Hold for 1min each side. Repeat 2-3 times.
• Avoid the stretch if you feel ANY pain in the shoulder or arm.

PECTORAL – AGAINST WALL

Preparation:Stand against an object and form a 90/90° angle with your arms as depicted.

Movement:

• Draw your belly button inward.
• Slowly lean trunk forward from stationary arm until a slight stretch is felt in the anterior shoulder and pectoral region.
• Hold for 20-30 seconds, repeat for 2-3 reps.

LAT – KNEELING or MODIFIED CHILD’S POSE

Preparation :
Position yourself in kneeling position as pictured.

Movement :

• With one arm at a time, reach out, turn palm down (externally rotate the shoulder), push the lower back up (lumbar flexion).
• When first resistance barrier is felt, hold for 20-30 seconds.
• Repeat for 2-3 repetitions then switch arms.

Tabata Protocol

• spin biking

• rowing machine

• hitting a heavy bag

• sprinting

• jumping rope

• squats

• burpees

• push ups

• high knees run

Unless you worked out with me or you’re a novice gym rat, then you know what Tabata Protocol is. For those of you who have not heard of this type of workout yet, strap on your seat belt because it’s about to get serious here.

Tabata Protocol - An earlier version of High Intensity Interval Training was based on a 1966 study by Professor Izumi Tabata initially involving Olympic Speedskaters. The formula suggests the athlete will perform a certain exercise for 20 seconds of work, at maximum performance,  followed by 10 seconds of rest, repeating the routine for 8 cycles (4 minutes.)

Professor Tabata used a mechanically braked cycle ergometer for his study but we are still able to apply this protocol to almost any exercise routine. A few popular examples include:

Personal Trainer, author and all around nice guy Ross Enamait from rosstraining.com writes, “It is important to note that changing the exercise used during the interval session may change the focus of the session. For example, working with a body weight exercise such as push ups or squats will shift the workout’s focus towards strength endurance.” What he is saying is, if your focus is more muscle and strength, then choose push ups, squats or add dumbbells to the Tabata Routine. This will develop your Anaerobic Threshold. If your focus is to develop more of an Aerobic Threshold then focus your routine on cardio based exercises ie: jump rope, sprinting, high knees run etc. When putting forth a maximal effort, you will be surprised at how intense 4 minutes of exercise will feel. These intervals are both taxing on the body and time efficient. Such intense work is excellent for those involved in sports such as boxing, mixed martial arts and wrestling.

As for the initial study, after 6 weeks of testing, Professor Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max (maximal aerobic capacity.) These results were witnessed by physically fit athletes. 
Many tests are conducted on deconditioned subjects, which leads to results that are difficult to evaluate. Professor Tabata’s test was much more effective, as it produced a positive response on individuals who were already in shape. This form of training is also effective for fat loss. Intense interval work will raise the body’s metabolic rate long after the exercise session is completed known as the EPOC faze, Excess Post-Exercise Oxygen Consumption. Post workout fat loss is the end result. Many recent studies have confirmed that the powerful “after-effect” of interval training is more effective for fat loss than low-intensity, continuous exercise. Such research assumes that a true maximal effort is applied.

Now, in our bodies exist 2 threshold levels, Aerobic and Anaerobic. The Aerobic system uses oxygen to burn fuel, and the Anaerobic system does not. What happens is we start out by burning fuel with our Aerobic energy system. Once we go past the point where there is enough oxygen in our system to provide Aerobic energy to our muscles, Anaerobic system kicks in. Think of this as your SUPRA-AEROBIC zone. To get there, you need to get your heart rate up past what is typically referred to as the “Target Heart Rate Zone.” You will need to build up your endurance gradually. When you create an Oxygen Debt, your body has burned off all of the blood sugar/glycogen it has and now needs to replace all of that energy. This is done by the body’s natural state of burning fat. That is why high intensity training is so crucial for fat loss and also why the Tabata Protocol is considered to be one of the best fat burning workouts. Basically, if you work hard enough, even for just four minutes, you really should be able to get into decent cardiovascular shape. That said, based on the intensity of a Tabata workout, the average non-exerciser should be very careful with this type of training. It could potentially be dangerous for a beginner to be working this hard. In my opinion, before people even attempt Tabata Protocol they should have a decent level of fitness.

So, four minutes to fitness? Maybe not, but clearly, based on the evidence, short-burst, high-intensity training is the real deal and adapting Tabata-style training to fit your workouts is without a doubt a very effective approach you can employ to help you achieve your goals.

To calculate your VO2 Max, click HERE then visit back to see how you scored.

Spicy Roasted Cauliflower

Roasted cauliflower? Been there, done that. But roasting a whole head of a cauliflower? Now we’ve got your attention. This cauliflower recipe in a spicy yogurt marinade and roasting it at a high temperature is sure to please, even the non veggie eaters will be speechless. The result is an amazingly delicious dish that’s as dramatic in presentation as it is easy in preparation. Serve it with a big green salad (we suggest fresh squeezed lemon and olive oil for the dressing) for an easy weeknight supper or your next “the vegetarians are coming to dinner” party.

INGREDIENTS

• 1 tablespoon oil
• 1 head cauliflower
• 1½ cups plain Greek yogurt (Fage, Chobani)
• 1 lemon, zest and juiced
• 2 tablespoons chile powder
• 1 tablespoon cumin
• 1 tablespoon garlic powder
• 1 teaspoon curry powder
• 2 teaspoons kosher salt
• 1 teaspoon black pepper

COOKING INSTRUCTIONS

1. Preheat the oven to 400° and lightly grease a small baking sheet with oil. Set aside.
2. Trim the base of the cauliflower to remove any green leaves and the stem.
3. In a medium bowl, combine the yogurt with the lemon zest and juice, chile powder, cumin, garlic powder, curry powder, salt and pepper.
4. Dunk the cauliflower into the bowl and use a brush or your hands to smear the marinade evenly over its surface. (Excess marinade can be stored in the refrigerator in an airtight container for up to three days and used with meat, fish or other veggies.)
5. Place the cauliflower on the prepared baking sheet and roast until the surface is dry and lightly browned, 30 to 40 minutes. The marinade will make a crust on the surface of the cauliflower.
6. Let the cauliflower cool for 10 minutes before cutting it into wedges and serving alongside a big green salad.
7. ENJOY!!

Hello everyone!
Welcome back to the Fitness Fixes Blog. This week I wanted to share with everyone a wonderful recipe many countries have learned to adopt called, Shakshuka. A low calorie, delicious, nutritious meal that can be prepared by all types of cooking levels. So strap on your aprons kids. We're going in!!!

Shakshuka

Shakshuka

SHAKSHUKA: A middle eastern treat. Can be eaten for breakfast, lunch, or dinner. For breakfast, serve with warm crusty bread or pita that can be dipped into the sauce (gluten- free breads optional). For dinner, serve with a green side salad for a light, easy and nutritious meal.

INGREDIENTS

• 1 tbsp olive oil
• 1/2 medium brown or white onion, peeled and diced
• 2 clove garlic, minced
• 1 medium green bell pepper, chopped (optional)
• 4 cups ripe diced tomatoes, or 2 cans (14 oz. each low sodium) diced tomatoes
• 2 tbsp tomato paste (low sodium)
• 1 tsp chili powder (mild)
• 1 tsp cumin
• 2 tsp paprika
• 1 tsp cayenne pepper (or more to taste– spicy!)
• 1 tsp raw cane sugar (optional, to taste)
• Salt and pepper to taste
• 4-6 eggs
• 2-3 leaves of  fresh chopped basil (optional, for garnish)

COOKING INSTRUCTIONS

1. In a deep, large skillet or sauté pan on medium heat, slowly warm olive oil in the pan.
2. Add chopped onion, sauté for a few minutes until the onion begins to soften and become transparent. Add garlic and continue to sauté till mixture is fragrant. About 4-5 minutes.
3. Add the bell pepper, sauté for 5-7 minutes over medium until softened.
4. Add tomatoes and tomato paste to pan, stir till blended.
5. Add spices and sugar, stir well, and allow mixture to simmer over medium heat for 5-7 minutes till it starts to reduce. At this point, you can taste the mixture and spice it according to your flavor profile. Add salt and pepper to taste, more sugar for a sweeter sauce, or more cayenne pepper for a spicier shakshuka (careful with the cayenne…it is spicy!).
6. I prefer to crack the eggs, one at a time, in a seperate bowl to minimize broken egg shells in the food. Then individually pouring them directly over the tomato mixture, making sure to space them evenly over the sauce. Properly place 4-5 eggs around the outer edge and 1 in the center. The eggs will cook “over easy” style on top of the tomato sauce. Some people prefer their shakshuka eggs more runny. If this is your preference, let the sauce reduce for a few minutes before adding the eggs on top– then, cover the pan and cook the eggs to taste.
7. Cover the pan. Allow mixture to simmer for 10-15 minutes, or until the eggs are fully cooked or slightly runny (depending on preference) and the sauce has slightly reduced. Keep an eye on the skillet to make sure that the sauce doesn’t reduce too much, which will stick to the pan and can lead to burning and impact the taste.
8. Garnish with fresh basil, if desired.
9. ENJOY!!!

Prep Time: 10 Minutes

Total Time: 30 Minutes

Servings: 4-6 Adults

An Oldie but Goodie

This was Time Magazine’s Cover Photo from a 2009 article written by John Cloud. One of my favorite, most controversial fitness covers I’ve seen in years. Brought to me by one of  my clients, man what a good article. It’s a message that has gotten louder over the last few years: exercise doesn't work for weight loss. There was The Myth about Exercise featuring a photo of a woman pounding a treadmill, her eyes focused on a yummy looking cupcake. It symbolized the story’s thrust: research suggesting exercise won’t help weight loss because it makes us eat more to make up for the calories we burn. It’s a message repeated recently in the new book Big Fat Lies in which author David Gillespie – a lawyer – describes exercise for weight loss as ‘pointless’. But is it really true? No, says David Driscoll – not a lawyer, but an exercise physiologist and sports dietitian – who thinks that exercise deniers, like climate change deniers, don’t tell the whole story – they cherry-pick the evidence that suits their message instead. It’s not hard to find research showing exercise does shift weight, especially when it’s combined with a leaner diet, says Driscoll, a member of Sports Dietitians Australia. But when studies do find little or no weight loss benefit from exercise, this may have more to do with behavior than biology. 

 “Can Exercise make us eat more? – YES – what’s not clear is whether this is because our bodies are demanding the extra fuel or because we think we deserve it,” he says. “In studies where people do consume more calories after exercise no one’s asked them if it’s because of real hunger or because they feel they need a reward for working out. We need to establish this – it’s well-known that eating isn’t always related to hunger. When research finds little weight loss from exercise, Driscoll believes it’s also important to look at how much fat is shed, not just weight. In some studies people may not lose much weight but they may lose fat and gain muscle.

As for a shining example that diet and exercise do work, there’s the U.S. , a project tracking the progress of 10,000 people who’ve lost an average of 65 lbs and kept it off for over five years – and guess what? Ninety eight per cent of these successful weight loss losers report that they changed their diet in some way to lose weight – and 94 per cent increased their physical activity.

So is the exercise-is-useless message a dangerous one?

It’s irresponsible, but it’s also a message that some people want to hear and it appeals to people who don’t like exercise. But I don’t think it will make people who are already exercising stop. Driscoll says – “And in the unlikely event that exercise turned out not to work and actually caused weight gain, the health benefits of physical activity are so great they’d offset the problem of a little extra weight gain.”

Here's a little workout to get you guys started! Enjoy! and dont forget to stretch!!!!

CORE AND COORDINATION

This sequence will focus on your core muscles and your ability to complete multi-plane movements effectively. Your core muscle include all the muscles used to move your extremities, 29 to be exact, not just your abdominals, as most people believe. We have included some endurance, agility and balance exercises.

Rest 30-60 sec in between each exercise!
COMPLETE THE SEQUENCE 3 TIMES. HERE WE GO!!

JUMPING JACKS – WITH CROSS OVER

Reps : 100

Start with one foot behind the other, knees bent, and arms out to the side of body. Hop feet wide while simultaneously swinging arms overhead. Hop the feet back to starting position with the other foot forward and arms swinging back to starting position. Try to time yourself. RUSSIAN TWIST – KETTLEBELL OR BALL Reps : 50 Hold Kettlebell or BALL in a seated, reclining position with feet up or down. If you don’t have a kettlebell or ball just clasp your hands together in a fist. Counter-rotate the lower and upper body while flipping the bell from side to side as shown.

ICE SKATERS

Reps :50

Make sure to land lightly on each foot. Take a wide hop to maximize the effectiveness of the move. Perform a crossover step and land on an ice skater hop on the outside leg, while swinging opposite arm toward load leg (as shown). Transfer the momentum back to a crossover step in the opposite direction and put weight to the other side.

BASIC SQUAT

Reps : 30

Stand tall looking straight ahead. Initiate a squat with a knee bend. As the knees bend past 10°, push the hips back and keep bending the knees. Only descend into the squat half way as illustrated. Squat back up and repeat pattern.

IRON CROSS

Reps : 40

Lie on the floor with the arms out to the side, palms facing up. Ensure that the shoulders remain on the floor. Start the movement by lifting one straight leg up and over towards the opposite hand, while maintaining a 90 degree angle throughout the move. The movement should be fluid and SLOW, and rotation should occur through the entire lower back.

CRUNCHES

Reps : 50 Sets :

Lie face up on the ground with knees bent, feet flat on the floor and hands lightly supporting the head. Roll your upper body off the ground up to a crunch, squeezing the abdominal muscles and holding for approx 3 seconds at the top of the contraction. Lower slowly, one vertebrae at a time and repeat.

BUTT KICK (Advanced Exercise)

Reps : 20

Start in a squat position. Explosively extend the legs, simultaneously swinging the arms overhead. Once in the air, try to kick the heels to the butt. Land on the toes, and then heels. Absorb force with at hips, knees, and ankles bending the knees as you land.

PUSH-UP ONE FOOT

Reps : 20

ALMOST THERE!! Begin in a push-up position. Slightly lift one foot off the floor. Ensure the body line is tall and long Perform a push-up by lowering your body slowly toward the floor, leading with your chest. The last part of your body down should be your hip and glute area.

REVERSE PLANK

Reps : 60 seconds

Place your hands behind you on the mat or floor with your fingers pointing forward toward your Glutes/Buttocks Place both feet in front of you flat on the floor hip width apart. Lift your torso from the floor to weight bear on both hands and feet evenly. Bring your torso as close as you can to a straight line from your knees to your shoulders. If you would like to challenge yourself, lift one foot off the floor. Hold the position, then return to the starting position and repeat COBRA – FLOOR Reps : 20 Laying face down on the floor have arms beside your hips. Activate core muscles by drawing in navel towards spine and squeezing glutes. With core and glutes activated, lift chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling. Pause for 3 sec at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest. Return to the starting position and repeat. Don’t arch the back to lift the chest off the floor. Only lift to where you are comfortable – no lower back pain should be felt. If so stop.