Good morning Athletes and Warriors!
With today's transformation let's all keep in mind that the reason you see success like this is because the warrior is working from the inside out. The bikini body may be the goal, but form follows function, which means if you want to look it you have to live it! True, real, lasting success in all fitness endeavors works by making the sometimes subtle lifestyle changes that make your body function in a more healthy manner. Then and only then will we all get excited to see the true new you! -Nate  Bikini Body Mommy Cindy Finally Gets to Wear Her Goal Bikini!   I am so thrilled to share my Bikini Body Mommy Cindy’s story with you! If she looks familiar to you, that’s because Cindy completed the Hitch Fit Online Personal Training Lose Weight Feel Great plan with me a year ago. She made great progress and shed 10% body fat in 12 weeks and we featured her remarkable progress(Cindy’s Fit Mom Transformation). In 2016, she was back for more. Cindy is an online client, but lives in Kansas City, so she was able to come into the gym and do her after pix for her first plan. She wasn’t comfortable at that time to take those photos in her bikini. She was ready to set some new goals and get to the place where she felt strong and confident in her bikini. She decided to take on the Hitch Fit Bikini Model plan. About half way through her 2nd transformation Cindy sent me a photo of herself in a bikini. She had taken this photo months before discovering Hitch Fit, and always dreamed of being able to wear that bikini in an after shoot . She had tried other popular weight loss plans to no avail, she was excited to share that picture knowing that with her incredible progress her dream was going to COME TRUE!! Check it out!! Not only does it fit..it’s now TOO BIG!   Cindy has now lost a total of 30 pounds and 18% body fat! She ROCKED her after shoot, and was there on the same day as Kansas City Meteorologist Lisa Teachman (who is also co-host of the Better Kansas City show!). This was so ironic because it was the Better Kansas City show where Cindy first saw Hitch Fit and was inspired to take the first steps to change! It was so fun to see the two of them excitedly sharing what their Hitch Fit journey’s had been like.  Cindy’s Stats: Starting weight for Lose Weight plan: 147 Ending weight after Lose Weight plan: 127 Ending weight after Bikini Plan: 117 Starting body fat for Lose Weight Plan: 35% Ending body fat for Lose Weight Plan: 25% Ending body fat for Bikini Plan: 17%    Cindy’s Story: “Right after high school, I bought a bikini that just made me feel like I looked good when I wore it. There was nothing special about it, but it was good quality and simple design, but I absolutely adore it. When I gained weight, it was the one piece of clothing I couldn’t bring myself to throw out. I began to hate the way I looked in swimsuits and really wanted to feel good about my image, like I did when I wore that bikini and I desperately wanted to be able to wear it again some day. Each summer I took it out, tried it on, sighed and put it back. In September 2014, before I found Hitch Fit, I took a “before” photo in my bikini. I was about to begin a new exercise/nutrition plan that was INSANE and from all the good reviews I KNEW I was going to have an awesome “after” photo! After 4 months, I had gained 2 pounds of weight and didn’t look any leaner. I was so down. I knew I had the motivation to get my body where I wanted to be but lacked the right combination. A few months later I found Hitch Fit, began my first program, and had amazing “after” photosfrom the Lose Weight Feel Great program. However, I was still not comfortable having my photos taken in a bikini. A year after completing my first program, I contacted Diana about taking things up a notch. I wanted something more intense, more challenging and together we found the program that fit my goals. With my husband’s support, I began theBikini Model plan and loved the program and LOVED the results!! I couldn’t believe how confident I felt in my own skin! I was actually excited to have my photos taken in a bikini this time! Sadly, I am still unable to wear “the” bikini as it is now TOO BIG and falls off in water, but I’m learning to cope:) Who knows, I may see if it can be altered to fit. It would seem a shame to hold on to something that is too big! I have had more than one person ask me if I am still eating healthy and doing all that working out now that my program is done, and the answer is YES! I plan to continue to eat healthy for the rest of my life! And I plan to be lifting weights as long as my body will allow. Not just for myself, but for my family. Lead by example, isn’t that what they say? Before I started my second program I added quite a few new elements to the home gym and now my husband is enjoying working out and being able to blow off some steam after work. He is eating healthier as well and I love it! I know that my workouts are time consuming and as a mom of two, I had a hard time in the beginning, justifying spending so much time working out with the kids around. I felt like I was being a bad mom by ignoring them and it would stress me out. Now, I invite the kids to come workout with me and it has become a bonding time. I put on the music they like and help them come up with exercises to do, help them with their form and have even gotten them their own weights to use. They have a great time getting “strong” with their mom and I love it! I even have an awesome running partner for those shorter cardio bursts. It may take me longer to get through my workouts, but it’s so worth it to have that time with them and to make being healthy a part of our lives. I am so thankful to have found Diana, Micah and Hitch Fit. They have given me the tools to turn my life around and be a better, more confident, stronger me….and I just keep getting stronger each day.”  Cindy’s Program Choice – Hitch Fit Online Personal Training Bikini Plan 
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Showing posts with label crossfit. Show all posts
Showing posts with label crossfit. Show all posts
Monday, August 15, 2016
Bikini Body Mommy Cindy Finally Gets to Wear Her Goal Bikini!
Tuesday, July 12, 2016
[ARTICLE] US Navy SEALs Eating Strategies
| Whether you are police, fire, military, or law abiding citizen this message is for you! As I have mentioned and you know as a fact that the world is a dangerous place and I believe that physical education will eventually turn into some form of tactical training for all citizens so that we are all prepared to run, hide or fight our way out of danger. With the help of Coach Joe we will do our part. Contact Joe at the links provided to begin your tactical program today! Nate If you’re serious about protecting and serving our nation and hometowns, you’ll need to take care of yourself first. That means paying special attention to what you do in between workouts. In fact, recovery is such an important topic that I dedicated a significant chunk of my tactical training system to this often misunderstood subject. Today I want to share an overlooked “recovery hack” that’s giving law enforcement professionals and military operators a massive and totally natural shortcut to building tactical muscle. It’s all revealed in the guest article below, written by Coach Tubbs. ===== US Navy SEALs Eating Strategies for Success on the Battlefield Lori Tubbs, MS, RD  United States Navy SEALs are required to take on many physical, mental, and emotional demands. These demands make them who they are. Physical conditioning is just one of the daily requirements that take up much of the early morning hours. The remaining hours of the day are spent developing cognitive skill sets and practices needed to fill this type of warrior’s billet. An important factor to any tactical operator’s success is recovery. Pushing the body to train for combat missions requires a refueling plan that is effective and accessible; however, the body can be easily neglected due to busy schedules. It not only affects the next day’s workout, but the long term effects of operational sustainability can suffer significantly and could potentially lead to a life-and-death scenario. Paying close attention to nutritional habits and making small changes to enhance training can affect a conditioning program and pay high dividends to the tactical operator as well as the entire team. Intense training is the leading cause of carbohydrate depletion. While carbohydrates are the first consideration that should be taken for re-injecting fuel back into the muscles, protein and healthy fats should not be overlooked. Consuming meals with all three macronutrients soon after intense training will assist in decreasing the level of the stress hormone cortisol and bringing the growth hormone insulin back into full gear for optimal recovery and nutrient replenishment. Naval Special Warfare’s SEAL RecoveryMeal is a combination of foods that focus on performance recovery and optimal nutrition. It includes all five food groups and consists of fruit, fruit juice, vegetable juice, nuts, lean protein, dairy, and grains. While many operators find eating a challenge after hard PT (physical training), 10 oz of 100% fruit juice is available to spike blood sugars and to replenish fluids lost. The high glycemic nature of this beverage normalizes an appetite so that feeding can take place sooner and accelerate recovery. Whole grain sports bars with a 4:1 ratio of carbohydrates to protein are included in the meal to enhance carbohydrate intake along with adequate amounts of protein for optimal recovery. The whole grain products are also low in saturated fats contain no hydrogenated oils. Beware when searching for a sports bar, as many bars include coatings or icings. Stay away from products with the word “hydrogenated” on the list of ingredients. While the first hour is the most important for the recovery of athletes, eating small mixed meals thereafter is also emphasized. Lowfat yogurts, smoothies and/or chocolate milk are good food choices as they contain quick releasing sugars with proteins that contain small amounts of saturated fat (all animal products will have some saturated fat). Healthy nuts such as almonds, a small can of tomato juice, and whole fruit are included in the recovery meal as well. Tomato juice serves not only as an important serving of vegetable, but the sodium content provides important electrolyte replenishment that prevents hyponatremia, a condition that causes low blood sodium due to excessive sweat losses or water intoxication. While protein consumption is more than adequate in this population, the meal also includes a tuna or salmon pack that provides extra protein to an operator’s diet during the workday, but also provides essential fatty acids necessary for heart health. The success of the program over the past year has surpassed expectations established when the program was launched. Naval Special Warfare commanders and SEAL operators alike have expressed noticeable differences in maintaining lean body tissue, preventing weight creep and overall improved operational performance. As research guides trainers and dietitians to assist in enhancing performance in athletes of all forms, practical applications best serve in areas where food is limited and time is at a premium when it comes to warfighters and their nutritional and performance needs. Recovery meals are enabling our Navy SEALs to maintain the ultimate weapon platform. ## If you find this recovery article helpful, please forward to your fellow tactical athletes. Train hard and stay safe, Coach Joe Joseph Arangio Tactical Workouts for Military and Law Enforcement 1. Claim Your Gift: 5 Tactical Training Videos ==>> http://www.TacticalWorkouts.
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Wednesday, March 2, 2016
Fuel Your Muscles Before and After Exercise
  Think about that. You could be doing intense workouts, pushing yourself hard in the gym, but then eating all the wrong foods that keep your body looking the same. I don't know about you, but if I'm going to put in all that effort in the gym, I certainly don't want my results hijacked by poor nutrition. Transforming your body comes down to two simple parts: 1) consistent, challenging exercise and 2) balanced, proper nutrition. When you skip on the balanced, proper nutrition, you cheat yourself out of the sculpted physique that you should have. The food you eat prior to and following exercise plays a key role in the overall success of your workout. What you eat and when you eat can either help you burn more calories and build more muscle or it can hinder your weight-loss and muscle-mass goals. Here's how it works. Your body gets energy from the carbohydrates you eat. Carbohydrates are converted to glucose, and unused glucose is then converted to glycogen, which is stored in your liver and muscles. During intense exercise, your body uses up this stored energy. Not having a store of energy, your body can't function at its potential. Healthy pre- and post-workout foods provide your body with the glycogen needed to fuel your muscles during aerobic and anaerobic exercise. Pre-Workout Fuel. Many people find that exercising first thing in the morning works best for their schedule. For some, this means heading to the gym on an empty stomach. Unfortunately, when you exercise with your body's "gas tank" on empty, your body will start to take the amino acids from your muscles and convert them to the glucose you need for energy. Therefore, instead of burning fat, you may actually break down your muscle! This is the opposite of what you want to do. In order to burn fat, you need to fuel up with something nutritious an hour to an hour and a half before working out. This gives your body enough time to digest the food and make the energy available for exercising. Good examples of healthy pre-workout meals or snacks to give your body the energy it needs to exercise include high-fiber cereal with skim milk, a two- to three-ounce turkey breast, a low sugar energy bar, banana, poached egg with whole-wheat toast and grapefruit, or a lean turkey burger. Don't have time to eat a meal before exercising? You still need to eat something. A quick way to give your body immediate energy is to eat a simple carbohydrate such as fruit or juice in a protein drink or shake 15 to 30 minutes prior to working out. And avoid heavy meals before exercising, as these large meals may slow you down and make you feel sluggish during your routine. The combination of food to eat before a workout should contain complex and simple carbohydrates, fiber, and low-fat protein to give you energy, keep you feeling full, and help regulate a normal blood sugar level. Try to make sure each pre-workout meal or snack contains this combination of nutrients. Not having the right amount of carbs for energy will hinder your ability to burn calories, build muscle, and exercise to your full potential. Replenish Post-workout. The goal of post-workout nutrition is to help muscles rebuild and strengthen following the stress and loss of glycogen they experience during exercise. To replenish energy stores, your muscles need protein and carbohydrates within half an hour to an hour and a half following exercise. Examples of a post-workout snacks and meals include a four- to six-ounce turkey breast and brown rice, a green salad with grilled chicken, or a smoothie with fresh fruit and low-fat yogurt. 
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Tuesday, October 21, 2014
sneaky little blood sucker
Just got this from our friend and US Sports Strength and Conditioning Partner Trainer Joe Arangio.
Had to share this because a lot of us (myself included) will be convicted by this and further convinced to make a change in our lives. Enjoy!
-Nate
Five years ago we are out to dinner with two other couples. One of
the guys is my age (let's call him Jon) and he knows I'm a
Tactical Strength and Conditioning Coach.
Jon reads my emails and I gave him one of my books a few months
earlier.
I know he had been working out infrequently at the police academy
and "doing WeightWatchers" and when I asked how it was going, he
went into the same old song and dance I've heard a thousand times...
"Man... I'm so busy, I just don't have time."
By the way, Jon's definition of "working out" involves 10 minutes
of treadmill walking followed by random exercises on machines.
Occasionally he'll do required physical fitness testing. But he
doesn't care too much about how well he does because the police
department can't fire him for being overfat and unhealthy.
I guess they're afraid of lawsuit and other lawyer stuff.
Simply put, he does not follow a structured plan nor he does he
have a coach.
This is strange because Jon is a college-educated guy and he
knows exactly what he SHOULD do. He can afford to hire a coach.
But humans are hardwired for laziness (me included) and he is being
selectively lazy when it comes to his health.
Remember that Jon is in law enforcement. And his life, and
the lives of others, depends on his mental and physical ability
to win all of his fights.
By the way, in other parts of his life, Jon is an uber-motivated,
nose-to-the-grindstone type of guy.
Jon is married with two kids and a great career.
But he struggles with overeating, and as a result, maintains around
40 extra pounds of bodyfat on his athletic frame. This places Jon
in the "obese" category, according to the Centers for Disease
Control and Prevention.
Some backstory:
Jon lives in an area of the United States that accepts
obesity like it's no big deal.
Yes, it seems like everyone in Jon's hometown is overweight or
obese, or even morbidly obese, including the law enforcement
professionals.
Don't believe me?
Note that the top-two employers in Jon's town are BOTH hospitals.
Now I'm no conspiracy theorist, but hospitals make a ton of cash
by treating PREVENTABLE disease. If you are overweight, the
probability of developing these life-threatening diseases
increases significantly:
*High blood pressure
*Diabetes
*Heart disease
*High cholesterol
*Cancer
*Infertility
*Back pain
*Joint pain, etc, etc
Sadly there's NOT a lot of money to be made in preventing the
disease that often goes hand-in-hand with having a bunch of
extra bodyfat.
Also, if you have chosen to serve and protect, as a cop or soldier,
the single factor that determines your survivability in a
life-or-death situation, more so than any other, is how well you
have prepared for the unexpected.
Who would you rather have in your squad car, or in your patrol:
Officer Stubborn?
6'2" 240 pounds at 30% bodyfat
Weak, helpless, and unsure of his abilities
Or this guy?
Officer Smart
6'2" 240 pounds at 12% bodyfat
Strong, powerful, and confident
And NOBODY wants to work with the overfat, out-of-shape guy because
there's a strong possibility that he will become a liability during
the moment of truth.
...back to the dinner story.
"Okay," I said. I'm not his coach so I just let it go.
By the time dessert came, the conversation gently eased over to the
topic of favorite television shows and networks.
He said, and I quote verbatim, "I LOVE CNN - I watch it for at
least two hours a night. I never miss it."
Really? Really???
Did you really just say that?
Just sixty minutes earlier you said you have NO TIME. And now, you
are telling me you spend two hours a night, on your sofa, watching
TV?
So you DO have time; however, your priority just happens to be
watching TV for two hours instead of respecting your body by taking
care of your health.
Again, I did not judge him. Nor do I judge you.
If you would rather watch TV than lose dangerous bodyfat -- that
will eventually steal your joy and freedom -- then I am happy for
you.
Everyone is on their own path in life.
And I'm not hating on TV. Sharon and I have our share of shows
we watch on Netflix. And we love date night at the movie theater.
But here's a little secret...
You DO have time.
You can choose to set your alarm 45 minutes earlier (or go to sleep
45 minutes later) and in about 45 minutes you can get a total-body
workout that requires NO equipment...
*5-minute dynamic warmup
*17-minute resistance training
*17-minute metabolic conditioning
*5-minute recovery
If you truly want it bad enough, you find the time and eliminate
the excuses.
You see, your excuses are the sneaky little blood suckers in life.
Stealing your energy and leaving you exhausted, empty.
I'm not here to coddle you - you subscribe to my emails. And you
invest in my books to hear the TRUTH. The truth about what it takes
to live the rest of your life on your own terms.
The question is... will you find the time to perform these
Tactical Bodyweight Workouts? Or will you make excuses?
Get the Bodyweight-Only Training System Used By Smart Tactical Athletes
Did I mention that you'll get a nutrition blueprint based on your
main goal: fat loss or muscle gain. I've outlined everything you
should be doing from dawn to dusk.
There's even done-for-you DAILY muscle-gaining or fat-loss meal
schedules for you to follow based on if you train in the morning,
noon, or at night...
Get the Bodyweight-Only Training System Used By Smart Tactical Athletes
Train hard and stay safe,
Coach Joe
P.S. If you want to hear what Jon is doing now - I'll update you in
an upcoming email.
P.P.S. If you know someone who would be a good fit for this simple
bodyweight-training blueprint to help you gain strength, boost
power, and rebuild your body, go on and forward this email. They
will thank you for it.
Joseph Arangio
Tactical Workouts for Military and Law Enforcement
5 F REE Videos: SECRETS for Building Tactical Muscle
[INSTANT ACCESS] ==>> http://www.
the guys is my age (let's call him Jon) and he knows I'm a
Tactical Strength and Conditioning Coach.
Jon reads my emails and I gave him one of my books a few months
earlier.
I know he had been working out infrequently at the police academy
and "doing WeightWatchers" and when I asked how it was going, he
went into the same old song and dance I've heard a thousand times...
"Man... I'm so busy, I just don't have time."
By the way, Jon's definition of "working out" involves 10 minutes
of treadmill walking followed by random exercises on machines.
Occasionally he'll do required physical fitness testing. But he
doesn't care too much about how well he does because the police
department can't fire him for being overfat and unhealthy.
I guess they're afraid of lawsuit and other lawyer stuff.
Simply put, he does not follow a structured plan nor he does he
have a coach.
This is strange because Jon is a college-educated guy and he
knows exactly what he SHOULD do. He can afford to hire a coach.
But humans are hardwired for laziness (me included) and he is being
selectively lazy when it comes to his health.
Remember that Jon is in law enforcement. And his life, and
the lives of others, depends on his mental and physical ability
to win all of his fights.
By the way, in other parts of his life, Jon is an uber-motivated,
nose-to-the-grindstone type of guy.
Jon is married with two kids and a great career.
But he struggles with overeating, and as a result, maintains around
40 extra pounds of bodyfat on his athletic frame. This places Jon
in the "obese" category, according to the Centers for Disease
Control and Prevention.
Some backstory:
Jon lives in an area of the United States that accepts
obesity like it's no big deal.
Yes, it seems like everyone in Jon's hometown is overweight or
obese, or even morbidly obese, including the law enforcement
professionals.
Don't believe me?
Note that the top-two employers in Jon's town are BOTH hospitals.
Now I'm no conspiracy theorist, but hospitals make a ton of cash
by treating PREVENTABLE disease. If you are overweight, the
probability of developing these life-threatening diseases
increases significantly:
*High blood pressure
*Diabetes
*Heart disease
*High cholesterol
*Cancer
*Infertility
*Back pain
*Joint pain, etc, etc
Sadly there's NOT a lot of money to be made in preventing the
disease that often goes hand-in-hand with having a bunch of
extra bodyfat.
Also, if you have chosen to serve and protect, as a cop or soldier,
the single factor that determines your survivability in a
life-or-death situation, more so than any other, is how well you
have prepared for the unexpected.
Who would you rather have in your squad car, or in your patrol:
Officer Stubborn?
6'2" 240 pounds at 30% bodyfat
Weak, helpless, and unsure of his abilities
Or this guy?
Officer Smart
6'2" 240 pounds at 12% bodyfat
Strong, powerful, and confident
And NOBODY wants to work with the overfat, out-of-shape guy because
there's a strong possibility that he will become a liability during
the moment of truth.
...back to the dinner story.
"Okay," I said. I'm not his coach so I just let it go.
By the time dessert came, the conversation gently eased over to the
topic of favorite television shows and networks.
He said, and I quote verbatim, "I LOVE CNN - I watch it for at
least two hours a night. I never miss it."
Really? Really???
Did you really just say that?
Just sixty minutes earlier you said you have NO TIME. And now, you
are telling me you spend two hours a night, on your sofa, watching
TV?
So you DO have time; however, your priority just happens to be
watching TV for two hours instead of respecting your body by taking
care of your health.
Again, I did not judge him. Nor do I judge you.
If you would rather watch TV than lose dangerous bodyfat -- that
will eventually steal your joy and freedom -- then I am happy for
you.
Everyone is on their own path in life.
And I'm not hating on TV. Sharon and I have our share of shows
we watch on Netflix. And we love date night at the movie theater.
But here's a little secret...
You DO have time.
You can choose to set your alarm 45 minutes earlier (or go to sleep
45 minutes later) and in about 45 minutes you can get a total-body
workout that requires NO equipment...
*5-minute dynamic warmup
*17-minute resistance training
*17-minute metabolic conditioning
*5-minute recovery
If you truly want it bad enough, you find the time and eliminate
the excuses.
You see, your excuses are the sneaky little blood suckers in life.
Stealing your energy and leaving you exhausted, empty.
I'm not here to coddle you - you subscribe to my emails. And you
invest in my books to hear the TRUTH. The truth about what it takes
to live the rest of your life on your own terms.
The question is... will you find the time to perform these
Tactical Bodyweight Workouts? Or will you make excuses?
Get the Bodyweight-Only Training System Used By Smart Tactical Athletes
Did I mention that you'll get a nutrition blueprint based on your
main goal: fat loss or muscle gain. I've outlined everything you
should be doing from dawn to dusk.
There's even done-for-you DAILY muscle-gaining or fat-loss meal
schedules for you to follow based on if you train in the morning,
noon, or at night...
Get the Bodyweight-Only Training System Used By Smart Tactical Athletes
Train hard and stay safe,
Coach Joe
P.S. If you want to hear what Jon is doing now - I'll update you in
an upcoming email.
P.P.S. If you know someone who would be a good fit for this simple
bodyweight-training blueprint to help you gain strength, boost
power, and rebuild your body, go on and forward this email. They
will thank you for it.
Joseph Arangio
Tactical Workouts for Military and Law Enforcement
5 F REE Videos: SECRETS for Building Tactical Muscle
[INSTANT ACCESS] ==>> http://www.
Saturday, October 11, 2014
[VIDEO] 100-Rep Squat Workout
From US Sports Strength and Conditioning Partner Trainer: Joe Arangio
The classic barbell squat is quite possibly the greatest all-around
exercise, targeting your quadriceps, hamstrings, and glutes, as
well as the rest of your body.
But you must use a full range of motion to reap the muscle-building
benefits, according to Doug Briggs, Ph.D., C.S.C.S., director of
the U.S. Army's Mission Essential Fitness program at Fort Bliss,
Texas. "Studies on squatting injuries do not confirm the suggestion
that deep squats are necessarily more risky than half squats," says
Briggs.
Another sneaky way to boost the effectiveness of the squat is to
increase your repetitions beyond the typical 5-to-10-rep range.
A study in the Journal of Applied Physiology, suggests that muscle
may grow when you push lighter weights to failure. "The 20-rep
squat protocol has packed more mass on lifter's thighs than just
about any program out there," says Bret Contreras, a strength and
conditioning coach. High-repetition, appropriately named,
"breathing" squats jack up your heart rate and boost metabolism so
you'll burn fat too.
Squatting to move maximal weight from Point A to Point B is quite
different than squatting for big legs. These technique tips are
designed to keep your muscles under tension for longer, which helps
add muscle.
Check out this video I made for you explaining exactly
how to do the 100-Rep Squat Workout...
Do this training program, twice per week, on Mondays and Thursdays,
for the next 28 days. In the first week (the "learning" week), take
it easy. Use no more than 95 pounds; otherwise you'll be crippled
with soreness. Rest 45 seconds between sets of squats. Perform
exercises "2A" and "2B" with 45-seconds rest after you've completed
each back-to-back move.
Train hard and stay safe,
Joseph Arangio
Tactical Workouts for Military and Law Enforcement
5 F REE Videos: SECRETS for Building Tactical Muscle
[INSTANT ACCESS] ==>> http://www.
Tactical Workouts for Military and Law Enforcement
5 F REE Videos: SECRETS for Building Tactical Muscle
[INSTANT ACCESS] ==>> http://www.
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