Three Ways Your Strong & Sculpted Program will accelerate over the next 4 weeks

Our Strong and Sculpted functional fitness program is under way and you have powered through our varied workouts- Achieve, Believe, Celebrate and Discover.

You may have noticed that some workouts feel harder and some a bit easier, that is a good thing and here is why…

It’s part of the progressive overload strategy that determines how your program progresses week to week.

Today, I’m going to share how you can expect your Strong & Sculpted functional fitness program to progress over the next 4 weeks.

What is ForeverStrong’s Progressive Overload Strategy?

The Progressive Overload Strategy of the ForeverStrong Method is:

Accelerate ~ Vary ~ Reset.

Let’s see how each one of these periodization principles will play out during the remainder of your program:

Accelerate

Accelerate: Progressive Overload is the fundamental principle of increasing lean body mass and getting stronger.

Your targeted strength goal for the strong & sculpted program is to be able to perform a greater volume of work with a heavier load at the end of this 8-week program cycle.

During Strong & Sculpted, your program accelerates by gradually increasing the number of reps that you are performing during the LIFT.

In our Strong and Sculpted functional fitness program periodization happens primarily in the LIFT, in other programs periodization may occur in the MELT or SCULPT.

Next week, we will take a big leap forward and try to increase the amount of weight we are using for the remainder of the program, while continuously increasing reps.

Vary

Vary: Waving intensity workflows ensures that you never “hit the wall” during the progressive increase phase by changing the perceived intensity of the workouts. The problem with linear progression is, if you keep making every workout “feel” harder, you’ll hit the wall. We hit a physiological or psychological barrier. Some people call this overtraining. So, we vary the load or intensity with each workout so you never get diminishing returns from your efforts.

Our Achieve, Believe, Celebrate and Discover workout days each have a slightly different “feel” some “feel” easier or harder than others.

Following a HMLM pattern: a (H) heavy workout is followed by a (M) medium workout followed by a (L) lighter workout then another (M) medium workout. We keep our clients in the medium zone more than heavy or light, as this is where the most adaptation occurs without risk.

Reset

Reset: After several weeks of progressive overload, a deload phase prevents overtraining through planned ‘backoff’ periods, allowing for complete muscle recovery. This provides rest to the muscles. Muscles only grow when they heal. If we continually break down our muscles without allowing time for them to build back up, we will experience little improvement and increase our risk of repetitive stress injuries and tendonitis. Rest is actually required for continued development. Longer rest periods or deloads, fill the gap where our 24-hour rest and recovery cycles don’t fully hit the mark.

In the final week of the program, you will deload before performing our Max Effort Tests. We will do this by returning to our original number of reps, but keeping the heavier weight.

Max Test: The final week of Strong & Sculpted we will test our improvements by performing as many reps as we can with our final weights. I have a formula to calculate your actual improvement against your original numbers. I look forward to reviewing your progress.

Final thoughts:

I hope you are enjoying the Strong & Sculpted program as much as I enjoyed creating it for you.

Just in case you are wondering, you won’t find the Accelerate, Vary, Reset Progressive Overload Strategy anywhere else. You won’t experience this specific program design at Cross fit, Body Pump, Zumba Strong, Soldier Fit, Orange Theory, Bootcamps or any other Team training environment. You only get the benefits from the AVR – Progressive Overload Strategy at ForeverStrong.

On behalf of your entire ForeverStrong training team, we are thrilled you are with us to experience the benefits of training ForeverStrong. We can’t wait to review your results. Your success is our success!

Posted by, Kelly Scott, Owner and Creator of The ForeverStrong Fitness Method

Are you ready to get Strong & Sculpted?

Iron Body Armor Ends This Week!

The final week of Iron Body Armor’s foundational strength program is here and you’ve been asking what your next 8-week program cycle holds,

so…

ForeverStrong is excited to announce the Strong & Sculpted Functional Fitness Program!

Iron Body Armor focused on developing foundational strength. We lifted heavy weights to get stronger because we wanted to lay a solid foundation for other types of fitness improvements. During Strong & Sculpted, we will build from that foundation using “functional” movements.

This follows the ForeverStrong Method, which cycles through foundational, functional, and enduring strength programs, and uses the exercise science principles of periodization and progressive overload to make sure clients get results year after year.

ForeverStrong’s Current Program Cycle:

Cycle 1: Foundational

Cycle 2: Functional

Cycle 3: Enduring

Based on this formula, Iron Body Armor, which focused on foundational strength, ends Saturday. This Monday kicks off Strong & Sculpted, which will focus on functional movements. I know I can’t wait!

We put the FUN in FUNctional Fitness 😉

Functional movements replicate essential daily activities and help us become more athletic and agile, while developing resilience in our joints that helps us improve balance and coordination. For this reason, highlighted movements of Strong & Sculpted will include band chops and single leg deadlifts. Hooray!

This is what we will do:

Implement a progressive strategy. When we start, you’ll notice you’ll immediately be asked to perform more reps than you were asked to perform during Iron Body Armor, and the reps are only going to increase from there!
Use variable intensity. During the LIFT, 3 of 4 workouts will be an upper / lower combo. Expect your thighs to burn when we kick up the challenge and train a lower body superset once every 4 workouts . Imagine how sculpted your legs are going to feel!
Isolate weak links. Expect lots of “sculpt” with maximum emphasis on isolating the biceps, triceps, and core. This will help fortify your weak links and help your body develop muscle definition by targeting specific, smaller muscle groups. In the end, these techniques will help you break plateaus and set new records!

Ready for the gun show?

To get the most from your sculpting sessions, we will hit triceps and biceps hard to optimize muscle protein synthesis in the “show” muscles. Muscle protein synthesis is just the rebuilding of muscle tissue after it’s been stressed, but without muscle synthesis, your muscles won’t grow.

As a result, during Strong & Sculpted, we will emphasize building lean, sculpted, and powerful bodies through intense performance, as well as through optimal nutrition.

Did somebody say six pack?

Build a strong core with movement progressions that began with Iron Body Armour. Clocks and dead bugs will carry over for another 8-weeks, and we will progress the kettlebell getup to the elbow, then eventually to the bridge. Yay! Everybody loves progress!

Speaking of guns…

The Teaching Melt returns! So get ready to pull your guns from your holsters and learn Gunslingers, an advanced two kettlebell swing!

Of course, at ForeverStrong we compliment every session with our high intensity MELT. You can look forward to new and challenging HIIT moves to push your metabolism into overdrive. 😮

Check out this video for a demonstration of gunslingers.

If you are not already training ForeverStrong, it’s not too late to start!

We’ve helped hundreds of busy parents, grandparents, business owners, and neighbors in Marriottsville, Turf Valley, Waverly Woods, Woodmark, West Friendship, Eldersburg, Sykesville, Woodstock, Cooksville, Ellicott City, Mt. Hebron, Clarksville, Fulton, Laurel, Burtonsville, Highland, Silver Spring, Columbia, Ellicott City, Glen Elg, and Maple Lawn, and we’d love to help you.

Come see why hundreds of men and women train ForeverStrong instead of hiring an ordinary personal trainer.

The first step is to schedule a complimentary first session. The easiest way to start is to text us at 301-452-5547. We will take it from there!

Top Trainer Reveals Why Your Workouts Aren’t Getting Results and 4 Steps to Fix It

Are you working out hard and not making progress?

Do you feel like you’re in maintenance mode with your workouts?

Did you get better results when you first started exercising than you do now?

Do not despair! Today, I’ll help you use the principle of periodization to jumpstart your results again!

To get unstuck, we’ll cover 4 action steps to designing personal training programs that really work:

Understand how the principle of diminishing returns kills your progress after 12-weeks
Plan an effective training program that delivers results beyond the “newbie” phase
Use the principle of periodization to get jaw-dropping results at 12, 24, 48 weeks and beyond
Cycle the three critical strength systems into a complete workout program

Diminishing Returns From My Workouts

This morning, while putting the final touches on the enduring strength program starting soon at ForeverStrong, I had a flashback to a time when I stopped getting serious results from my workouts.

When I first learned how to properly exercise with kettlebells, I noticed amazing results within a very short period of time. Even though I had already been a personal trainer for several years, I could see and feel my body tightening, toning and getting stronger.

Kettlebell swings, snatches and getups were just a few of the new “kettlebell” exercises that I practiced daily. They were completely different from traditional weight lifting moves and people were noticing my transformation. My thighs got noticeably thinner and my arms, shoulders and glutes became more defined and muscular than ever before. I also had a newfound strength and power.

Then gradually, I noticed that my progress slowed down. I had passed the newbie phase. Although I did not regress, become weaker or gain body fat, I was no longer making noticeable progress. It was frustrating!

In fact, everyone who has a healthy routine of exercise will eventually start to see diminishing returns from their workouts.

There is nothing wrong with you or what you are doing. The diminishing returns principle applies to exercise.

What’s the diminishing returns principle?

When someone unfit begins a training regime, fitness levels improve rapidly but, as they become fitter, the returns diminish. That is, as you become fitter, the amount of improvement is less as you approach your genetic limits. As your fitness levels increase, more work or training is needed to make the same improvements.

When you first start training, improvements in fitness are large and happen quickly. However, the closer you get to your maximum fitness level, the harder you must work to achieve smaller increases in your fitness levels. This same principle applies when trying to lose body fat.*

The generally accepted principle among exercise science researchers is that most people will get the best results from an exercise program in the first 12-weeks. After that, the physiological adaptations to exercise (A.K.A results) start to slow down, or diminish.

It happened to me. It will happen to you. Unless, you periodize the focus of your programs. Once I applied the 8-week training cycle strategy to my workouts, I became leaner, stronger and more sculpted again.

How to use the principle of periodization to get continuous jaw-dropping results

The great news is, even if you’ve hit a plateau, you can use the exercise science principle of periodization to create workout programs that dedicate “cycles” of time with a specific focus area. This will minimize the frustrating effects of the diminishing returns principle. These cycles can be as short as 6-weeks or as long as 12-weeks.

If you perform training cycles less than 6-weeks and you’ll short-change your potential. Conversely, if you train the same program more than 12-weeks, the diminishing returns principle will severely impede your efforts and you’ll feel like you are spinning your wheels.

At ForeverStrong we have developed a training method with very specific 8-week training cycles for each of our clients. Each program has a targeted performance and physique focus. Cycling allows the body to make rapid improvements in the focus area while maintaining the progress made in prior cycles. At ForeverStrong, we call this Program Cycling.

How to cycle the three critical strength systems into a complete workout program

Each of our 8-week program cycles focus on one critical system of strength and physique.

The Critical Systems of Strength:

Foundational Strength – Becoming Strong and Tight

Functional Strength – Becoming Athletic and Toned

Enduring Strength – Gaining Stamina and Muscle Definition

Each cycle is designed as the perfect foundation for the next cycle. Together, they work as a complete system for total body transformation.

Three cycles, each lasting eight weeks, means that you will return your focus to Foundational, Functional, or Enduring strength every 24 weeks.

This is your perfect strategy to get maximum results in one focus area of fitness without losing the improvements from the two prior cycles.

During an 8-week program cycle, you get progressive results in the special focus area without a decrease in the strength, stamina or function that you gained during the prior cycle! In 24-weeks, you’ll pick up where we left off – and keep improving!

It’s well known among exercise physiologists that strength training is the key to change your body composition by creating lean metabolically active muscle mass. An effective strength training program makes you stronger. The stronger you are, the better you can use your strength to work harder during your workouts to burn more calories and improve all areas of fitness. Since you can’t effectively train all of your strength systems at the same time, planning 8-week cycles to focus on just one strength system at a time has proven to be the most effective way to get continuous and predictable results. It’s a simple yet amazing solution to a frustrating problem. I get excited talking about it!

Putting it all together…

To summarize, if you want serious results beyond the first 12-weeks, make sure you plan your workouts using targeted training cycles. Each cycle should focus on rapid strength improvements in one of the three critical systems of strength: Foundational, Functional and Enduring strength. The movements you select for each phase, the number of sets, and the amount of rest between sets is determined based on your specific goal for that cycle. These concepts are part of the exercise science principle of periodization. Apply the principle of periodized training cycles to your workout program to ensure you keep getting results at 24-weeks, 48-weeks and beyond. Yay!

At ForeverStrong, our next 8-week program cycle starts May 29th. As I write this, we are in the sixth week of our functional training cycle. Up next: our enduring strength cycle. The goal of that 8-week program is: Attain Super Stamina. I’ve helped hundreds of men and women in Marriottsville, Turf Valley, Waverly Woods, Woodmark, West Friendship, Eldersburg, Sykesville, Woodstock, Cooksville, Ellicott City, Mt. Hebron, Clarksville, Fulton, Laurel, Burtonsville, Highland, Silver Spring, Columbia, Ellicott City, Glen Elg, and the surrounding areas get amazing results for over 10 years using our personalized method. I’d love to help you attain super stamina in 12-weeks. Feel free to give me a call at 301-452-5547 to learn more. Let’s find out if ForeverStrong program cycling can help you get unstuck with your fitness goals.

~by Kelly Scott, Owner of ForeverStrong and Creator of the ForeverStrong Personalized Fitness System

References

Training principles to improve athletic performance. Frank Stuart. ACPE.edu 2018

Body Recomposition – The ForeverStrong Way

Body Recomposition – the ForeverStrong Way

What is the ForeverStrong way?

Even if you’re not a gym rat, there’s a certain allure to knowing your stuff at the gym. At a gym you can jog on a treadmill, lift some weights, and do squats, but there’s nothing as empowering about a personalized workout program. Knowing exactly why you’re doing every single movement and what the benefit of that movement feels more satisfying. That is the basis of the ForeverStrong Training Method and that is why our clients have such great success.

For eight weeks give our program everything you’ve got and you’ll be well on your way to new strength and muscular development as well as enhanced mobility. Give it even longer and you’ll see continued success. The many benefits of the ForeverStrong training method are, it will not bulk you up, it creates lean muscularity, and increases your metabolism.

ForeverStrong clients get amazing results with each eight week program cycle utilizing progressive strength training focused on the full-body-five method. This method uses periodized cycles and progressive goals that continue to build on the previous cycle. Each eight week program is a different focus and utilizes a different program style.

A Program that Works

During the previous eight week ForeverStrong Program Cycle, we utilized Supersets to build strength and boost performance for a full body workout.

What is a Superset?

Chances are, if you’ve ever attended a circuit-style workout class or had a personal training session, you’ve seen the word “superset” as part of the usual strength training routine. But as common as supersets might be, there’s still a lot of confusion about what they are and how to do them right.

The answer is simple: alternating sets of two different exercises with no rest in between. For example, doing a set of kettlebell curls and a set of tricep extensions, alternating until you’ve completed all the sets.

However, when it comes to choosing movements to combine, things become tricky. To get the best results, movements can’t just be thrown together. That’s why the ForeverStrong intelligently designed superset has your personalized goal in mind.

In this article, we reveal the results of our last eight week program cycle!

Lose Fat & Build Muscle at the same time

Our last program cycle focused on the entire body. We wanted our clients to build their strength and boost their performance with a full body workout.

Each client’s program consisted of combined movements that included, but were not limited to:

Lower body pull (hinge) & Upper body pull (row),
Lower body push (lunge/squat) & Tension drill or carry (suitcase walk or plank),
Upper body push (pushup) & Lower body push (lunge/squat)
Upper body pull (curl) & Tension drill (plank)

A customized movement combination was incorporated into a personalized training plan for each client. At each training session the client focused on a number of combined movements to perform that day. Each client’s program was personalized to his/her goals and the amount of work was determined based on those goals. The amount of work progressively increasing over the eight week period.

Burning the Fat

At the end of every ForeverStrong workout there is a High Intensity Finisher. HIIT is considered to be much more effective than normal cardio because the intensity is higher. You are able to increase both your aerobic and anaerobic endurance while burning more fat.

At ForeverStrong our HIIT Finishers are fun!

We combine many short bursts of cardio exercise with short rests or with a tension movement. Our cardio includes anything from battle ropes to running on a treadmill. All of this is done in a small group with everyone working for a common goal – Let’s knock this out of the park!

Amazing Successes

Our clients love our eight week program cycles and the specific focus of each! Because of the ForeverStrong training method, clients see results.

For the last eight week cycle, our clients more than doubled the amount of work they were capable of at the beginning of the program. We determined the increase by strength testing (number of reps) of specified movements at the beginning of the program. We then retest that same movements with the same weight at the end of the program to see the increased number of reps. From there we determine the increase.

However, clients not only saw percent increases in strength, they saw increases in load (weight) throughout the program cycle, ability to move from a modified movement to the full movement, and doing movements without any assistance such as a plyo box, riser, or bench.

Meet our Clients

ForeverStrong is proud to introduce our clients that at least doubled their personalized movements:

Goblet Squat or Squat Thrust:

Sang Ahn, Geri Anderson, Lisa Bader, Rick Breed, Sara Breed, Pam Corbett, Lauren Curran, Alison Curry, Christina Gardela, Megan Glascock, Seon Lee, Dorothy Lopes, Kevin McGowan, Kelli Passalacqua, Gail Raskin, Banashree Seifert, Patti Sullivan, Lauren Wallace, Susan Warner

Deadlift or Sumo Squat:

Sang Ahn, Geri Anderson, Lisa Bader, Tammy Bowles, Rick Breed, Sara Breed, Pam Corbett, Alison Curry, Laurette Dearden, Christina Gardela, Melba Holliday, Karen Kenion, Jessica Knopp, Patty Konecke, Sara Lustbader, Katie McDonald, Kevin McGowan, Diane Moore, Kelli Passalacqua, Gail Raskin, Banashree Seifert, Patti Sullivan, Lauren Wallace, Kristen Welch

Bottoms up Press (Single & Double):

Sang Ahn, Lisa Bader, Rick Breed, Sara Breed, Pam Corbett, Alison Curry, Megan Glascock, Melba Holiday, Karen Kenion, Dorothy Lopes, Kevin McGowan, Kelli Passalacqua, Patty Sullivan, Kristen Welch,

The ForeverStrong team wants to Congratulate all of our clients as the majority showed improvement in their movements or stamina in the HIIT Finisher. Congratulations!

Our Personal Trainers have helped hundreds of people in Howard County and the surrounding areas lose weight, tone up, and become stronger. Our neighbors in Highland, Clarksville, Columbia, Burtonsville, Olney, Ashton and Silver Spring love their personalized training program. Unlike group fitness classes, each client receives a custom program. We’d love to help you too. Call us at 301-452-5547 to see for yourself. Mention this article for a free session!

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Are You an Exercise Non-Responder?

Are you sticking with your plan, following your exercise program, eating well and still not seeing the results you want?

Don’t get frustrated or discouraged. You likely just need to work out differently than others. Your body is special and just needs a little extra TLC.

In the fitness world, when traditional plans don’t produce progress, we call the body, a “non-responder.” Some people are responders, they drop weight and increase muscle, it’s almost like you can see their body changing in front of your eyes. You don’t have to envy those people, you too can be a responder!

Being a non-responder can be detrimental to adhering to your plan. Instead of giving up on exercise, increase the intensity. Studies show that people who don’t respond well to traditional workouts show progress with increased intensity.

Since optimal overall health requires good cardiovascular health as well as strength and endurance of the muscles, we’ve included some tips for how to kick it up a notch…and move the belt a tighter a few notches too.

Cardiovascular Exercise

Monitor your heart rate and focus on your target zone based on your goals. You’ll need to know your target heart rate zone for the way you’re exercising. See the table below to understand your target heart rate zone.

The optimal fat burning range is at a moderate intensity, or around 70% of your maximum heart rate. You can gauge at what intensity you are at by checking your pulse and comparing it to the chart above. GET IN THE ZONE!

You can also change the way you workout by paying attention to the duration. There are two main types of workouts targeted to increase cardiovascular endurance. The main difference is duration, but you should choose the workout style based on your goals and responses.

With traditional cardio workouts, you work at a lower intensity for a longer duration to obtain the overall benefits. This workout usually takes between 40 to 80 minutes and stays consistent at a moderate intensity. Let me put that in real life terms, that’s 2-4 episodes of a show on Netflix.

You could also opt for High Intensity Interval Training (HIIT) for cardio. HIIT involves alternating from exercising at lower intensity and then increasing the intensity in short burst to about 90% of your maximum heart rate. The intensity you start and the duration of the intervals is usually based on current current fitness level. The duration of the intervals may be increased over time to ensure you are challenging your body. You shouldn’t alternate intensities for more than 15 – 20 minutes.

Cardio in half the time sounds great, but it may not be best for you. That extra episode on Netflix won’t help you reach your goals, unless your goal is to watch an extra episode. Quicker isn’t always better, and sometimes shorter is better than farther. According to research*, even though we theoretically burn more fat during moderate intensity workouts, non-responders see more results when they get out of steady state cardio and work to increase both intensity and duration of their workouts.

Our ForeverStrong weight loss clients are encouraged to add supplementary cardiovascular sessions to their program to increase circulation, recovery and metabolism. Making sure to move everyday is extremely important. Not moving your body enough can cause increased risk for many diseases, including Type II Diabetes. If you are not currently exercising on non-workout days, add frequency before intensity.

Follow these tips to increase the intensity of your ForeverStrong workout program:

Make it a habit to walk 30 minutes per day.
Work up to walking 1 hour per day.
Add Intensity.
- Intensity should only be increased after consistently walking 1 hour per day 5 days per week. Use the suggestions above to increase intensity.

Most importantly, track your progress. Log your workouts into a fitness tracker so we have a reliable record of your activity. We cannot adjust a plan, or evaluate how well it’s working if we don’t have an accurate record.

Now that you know how to increase the intensity of your supplemental workouts, let’s talk about how to increase the intensity of your strength training workouts. Time to lift some heavy weight or some light weight many times, depending on your goals.

Strength Training

You can increase the intensity of your strength training workouts in several ways. They all have one thing in common, they will make you work harder. Challenging your body is one of the best ways to reach your fitness goals.
Reduce rest time between sets. If you normally rest 30 seconds between sets, try 20 seconds Not recommended for the social butterfly, this option will drastically reduce the amount of texts you can reply to while in the gym.

Change the way you work out. You don’t have to always keep the same boring pace. You can lift heavier weight, slower and for less repetitions. Alternatively, you can lift lighter weights, faster, and for more repetitions that normal. While both of these workout styles are effective, the best style is the one that makes you feel the best. When you feel good about how you feel and you are seeing results, you’ve found the best way to work out for your body.

Avoid the machines. Use compound movements and complex routines. Compound movements will work more than one muscle group. Complex routines will string together sets of exercise without rest. It took me a while to understand the main benefit of not using the machines. It’s less cleaning. Just handles and a surface. You don’t have rollers, and handles and other handles and protectors for the handle’s handle that the machines have.
Start your workout with your heaviest lower body moves. This means take care of the bigger heavier weight exercises when you’re fresh and not fatigued. Squats before fries, flies.

Our ForeverStrong workouts already focus on intensity so increasing the intensity of our workouts can be a bit different. If you notice your heart rate not in the appropriate zone during your workout, here are some tips to to increase the intensity during your ForeverStrong workout:

Switch to Active Recovery. In between sets, don’t sit on the bench. I know, you’re never going to be able to choose a new song again! Recover in a way that progresses your workout. You can do some dynamic stretches or work on your form for the next exercise in your set with little to no weight. Some recommendations from professionals vary about active recovery, Steve Maxwell recommends shivering, shaking & light calisthenics. Alternatively, Pavel Tsatsouline recommends fast & loose drills.

Modify the plan. If necessary, decrease weight or repetitions. You may need to decrease both when fatigue sets in.

Time under tension is the amount of time your muscle is experiencing tension Time under tension (TUT) is more important than the speed at which your perform your repetitions. Less repetitions with more time under tension will create a greater response than increased
repetitions with little to no tension. You benefit more from five 10 second repetitions than you do from 30 one second repetitions.

Monitor your breathing during your strength training. You should have an elevated heart rate, and experience some breathing changes, but not be sucking wind like a Hoover vacuum during your workout.

Those are some specific tips for how to increase your intensity and change the way your body responds to exercise. There is one very important tip. This applies to every exercise and every time you increase intensity. This isn’t a tip. This is not like the tip at all. The tip is optional, you decide whether or not you want to do it. This. This is a rule.

Never compromise form for intensity.
You should only increase intensity to a level at which you can maintain proper form for the entire duration of the set. If you see that you’ve increased the intensity but your form is suffering, dial back the change you made to your workout. There isn’t anything worse than performing 100 completely ineffective squats, well maybe 300 ineffective squats.

Following these tips and sticking with them can your body into a responder. Commit to focusing on intensity and form. You can change your body. Change the way you work out, dedicate yourself to making the change, and watch your body respond to your efforts. With, or without a personal trainer.

We’ve helped hundreds of people in Howard County and the surrounding areas including Highland, Clarksville, Columbia, Burtonsville, Olney, Ashton and Silver Spring get there bodies responding to exercise. We’d love to help you too. Call us at 301-452-5547 to see for yourself. Mention this article for a free session!