Strength Changes Everything

Latest Episodes:

The Science of Strength: Brian Cygan Interviews James Fisher, PhD - Part 2 May 12, 2021

Show notes

In part 2 of this interview, Brian Cygan and Dr. James Fisher discuss the science of strength and why the accepted wisdom of exercise may actually be causing more harm than good. Learn how many exercises you really need during a session, why "cardio" exercises aren't necessary if you use the right level of effort, and how to keep yourself from getting injured by reducing the range of motion while still getting the fitness results you desire.

Beyond the minimum exercise dose, you can add as many exercises as you see fit. There is a balance though. If you add too many exercises it can start to impact the frequency of which you can train.
As you increase the number of exercises in one workout, you lengthen the time it takes to recover, so there's a tradeoff. Recent studies have shown that volume is more important than frequency as well.
There is an inverse relationship between someone's ability to work hard and the length of a workout. Eight exercises seems like the optimal number for clients to be able to give their whole effort for as many exercises as they can.
The accepted wisdom regarding the strength and endurance continuum is that to build strength you need a heavy load and fewer reps, and for endurance you use a lighter load and more repetitions. Studies have shown that it doesn't particularly matter. If your strength increases your endurance also increases. As long as you use a high degree of effort you will get the optimal results.
45 seconds of time under tension is usually enough time to achieve the majority of muscle fiber recruitment if you're using a high level of effort. Some of this depends on the person and their preference because of the perceptual and comfort differences.
Longer times under load are associated with higher degrees of discomfort and negative perceptual responses. Across a broad population, this is going to have a negative impact on motivation and compliance.
In order to really optimize strength training, we need to start looking at the individual perceptual response and how that impacts the motivation to stick with a program and give a whole effort during exercise.
A common mistake many trainers make is recommending older people use lighter weights and increasing the number of reps they do. This often results in the person feeling sore for days and with little motivation to return to the gym. Working with a moderate load to enhance strength and muscular endurance is better.
Bone mineral density is a key variable, especially in females and older adults, and we know that it only improves with impact or heavier loads. With a light weight, we run the risk of not improving bone mineral density which can result in a higher risk of injury.
A number of studies show that supervision enhances results and the better the supervision, the better the results.
One of the key factors with proper supervision is that they promote and enforce good technique. This serves to keep the correct muscles under tension and prevent other muscles from getting injured.
If someone is getting injured in the gym, something about the technique went wrong. Supervision can help you avoid those sorts of injuries.
Research seems to indicate that we can actually limit the range of motions for many exercises and still see strength increases throughout the range. Injuries typically occur at the extremes of the range of motion of an exercise, so by eliminating those ranges, you reduce the risk of injury and you can still improve strength.
With most exercises, it's not an acute injury that causes problems, it's the wear and tear over time that creates injuries. For an adult client, the extreme ranges of motion are not helpful, and they can get the fitness results they want with a safer range.
If you're not currently doing any exercise, the best thing you can do is strength training. By doing that you will see cardiovascular improvements at the same time.
High intensity training has been shown to improve the cardio-respiratory system within a matter of weeks of starting resistance training.
If someone is already a cardio athlete, adding strength training may not improve their performance drastically, but there still will be other health benefits.
The idea that you need to do cardio to see cardiovascular benefits and strength training to improve strength is a bit outdated. Strength training with high levels of effort has been shown to stimulate both adaptations.
Even cycling, when taken to the highest level of effort, can stimulate similar levels of adaptations to lifting weights. This is why modality doesn't matter as much as the level of effort involved.
Optimal results mean safe as possible, sustainable, with maximum results and minimum time required. This is why so many trainers have landed on strength training as the most effective option.
As you get older, strength training becomes a weight loss method, a way to avoid getting injured or sick, and a lifestyle of longevity.

Link:

exercisecoach.com

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The Science of Strength: Brian Cygan Interviews James Fisher, PhD - Part 1 May 05, 2021

Show notes

Brian Cygan and Dr. James Fisher break down the science of strength and discuss what the proper level of resistance during training is, the threshold for the effort that you need to achieve to see results, and why some exercises are best avoided if you want to see optimal fitness benefits.

Fisher is an exercise scientist in the UK and was a personal trainer for a number of years before becoming a researcher. His area of research was mainly lower back pain and lower back strength and has recently been looking into the perceptual responses to resistance training.
He advocates a framework of evidence-based resistance training. One of the first papers published was focused on guiding trainers and trainees on what the research supports and how to exercise the most effectively.
In total, Dr. Fisher, in collaboration with researchers from around the world, has published over 100 papers. The part he enjoys the most is the fact that once one paper is published, the research always raises new questions to explore.
There is a mountain of evidence that supports the health benefits of resistance training. Ultimately, all the benefits combine and stronger people have a reduced risk of all-cause mortality. In layman's terms, the stronger you are, the harder you are to kill.
The goal of most people with resistance exercise is to have a biological age that is lower than your chronological age. We want to live longer and be able to function as if we were much younger.
Resistance training resets the biological clock, sometimes by decades. Studies on older males using resistance training showed they had similar cellular characteristics as men in their 20's.
The first thing you need to understand is that the key is the tension of the muscle doing the work, not just moving an external load. The evidence supports the finding that effort is key, which is where most people go wrong as they fear the hard work. Whole effort is one of the guiding principles of the Exercise Coach.
The intensity of effort really matters to trigger the results we are looking for from exercise. There is also a threshold of a near maximal effort to trigger a response from the body.
If people are working at a lower intensity, the volume becomes a key factor. If we train to a higher level of effort, the volume becomes unnecessary.
For the average person, optimal results can be achieved with two 30 minute-or-less workouts per week. For bodybuilders, there are some questions around doing more training in order to maximize muscle growth, but for most people, they want the functionality of strength and not an increase in size.
To get a whole body benefit, the minimum dose of training performed is only three exercises: an upper body pressing exercise (bench press), an upper body pulling exercise (seated row), and a lower body pressing exercise (leg press). Those can be complemented with additional multi-joint movements for other areas of the body that need work.
Even under lockdown, people can see positive benefits from doing simple exercises like pushups and lunges.
Squats are a unique exercise because it has a high degree of coordination and skill. You can become "stronger" at the squat without really seeing results in other areas because you are just becoming better at moving the weight up and down. This is why the leg press is a more beneficial lower body pressing exercise.

Link:

exercisecoach.com

What Role Does Guidance Play in a Person's Ultimate Ability to Achieve Their Desired Results From Exercise? Apr 28, 2021

Show notes

When it comes to fitness results, the key to rapid, positive changes is having a coach who can give you the accountability and motivation you need to work harder and more effectively while still being safe. Brian Cygan and Amy Hudson discuss why supervision is the key to effective strength training, and how when that's combined with the digital feedback at the Exercise Coach, you can achieve the fitness results you've always wanted.

It's been said that the most forgotten variable in strength training is supervision.
There is plenty of research that verifies the personal health benefits of strength training but we need to remember that the vast majority of those studies are supervised. The researchers are effectively acting as personal trainers who are supervising and providing motivation and guidance.
Other studies have shown that supervised strength training leads to greater strength increases than unsupervised training. The smaller the coach's class size, the greater the effect.
When researchers looked at supervised strength training with seniors, they found that when the supervision stops the results diminish or regress, even if the participant continues in a program on their own.
The supervision of strength training is the key to making it effective.
At the Exercise Coach, the coaches are present to make a difference in three areas: safety, effectiveness, and efficiency.
When we talk about safety we are referring to not only keeping a session injury-free, but also that workouts can be continued over the long-term. A qualified professional is going to be watching the form and techniques used while also choosing the right loads and machines for the task. Your workouts should be designed for you and your body, focusing on your current levels of fitness, strength, and ability.
The effectiveness of an exercise session is determined by the level of stimulus being applied to the body. Effort levels are of paramount importance and supervision provided by a personal trainer has to bring about higher levels of effort than an individual could manage on their own.
Studies have shown that people are capable of producing more force and working harder when someone is present and giving them verbal encouragement and accountability.
Digital feedback from the exercise machines, when combined with supervision, further increases a person's ability to produce force.
In order for strength training to be effective, you have to pay close attention to form and technique. This is something that a trainer can provide more effectively than someone exercising on their own.
Many people fail to achieve the fitness results they are looking for from exercise because they are unable to exercise at the right intensity. It's also possible to work at too high of an intensity and get injured. A coach helps you achieve the optimal intensity for your body.
The Exercise Coach creates plans that are personalized and optimal for each individual. When it comes to efficiency, clients never have to wonder which muscles to exercise or what to do next. The coaches get everything set up according to plan. This allows the client to focus on their form and their goal and makes it possible to deliver those results with a 20-minute workout.
When you work harder, it decreases the time it takes to see improvements in your fitness, which is why we optimize every second of every workout.
A trainer's supervision means that you are going to work harder, but the encouragement of a good team will make it enjoyable.

Link:

exercisecoach.com

Is There an Extra Benefit to Doing Pre-Exhaustion Sequences? Apr 21, 2021

Show notes

Amy and Brian explore the question "Should you pre-exhaust your muscles with isolation exercises before taking on compound movements?" Find out why the idea of the pre-exhaustion sequence is actually hurting your fitness progress and why putting compound exercises at the very beginning of your exercise program is the key to getting the most results in the shortest amount of time.

Pre-exhaustion is the idea that performing an isolation exercise prior to a compound exercise is more effective in training that particular muscle. This is mainly due to the experience and burn involved.
Research out of the UK looked at pre-exhaustion to see if it had a positive effect on the fitness results of a group of athletes and they found that there was no significant difference.
Pre-exhaustion training provides no greater benefit when compared with other exercise programs that involve more rest between sets or by a program that prioritises compound movements over isolation movements.
This supports the approach of the Exercise Coach where you perform big movements first. Doing movements that involve a lot of muscle mass generates a greater hormonal result for the body which leads to better systemic results.
By starting off with the larger, more difficult movements first you get the additional hormonal benefit which will make the following isolation movements a bit easier. Compound movements being performed early in the workout without isolation movements in front of them also allows the Exercise Coach to get better fitness data on their clients.
You tend to get better results on exercises that you prioritize earlier in a workout.

Link:

exercisecoach.com

Multi-Joint vs. Single-Joint Strength Movements - Is One Better Than the Other? Apr 14, 2021

Show notes

Discover the secret to amplifying your total-body fitness results while also spending less time at the gym. Find out why multi-joint movements can have a serious positive impact on your strength and physical fitness while taking less time to perform, as well as which exercise is the most effective movement in The Exercise Coach program.

The aim of The Exercise Coach is to design workouts that are total body focused, safe, and effective while also maximizing workout motivation and consistent adherence.
All exercise can be broken down into two kinds of human movements. These are multi-joint movements, also known as compound movements, and single-joint movements, also known as isolation movements.
Chin-ups are the classic example of a compound movement whereas a bicep curl is an isolation movement. No matter how you move, it will always fall into one of those two categories.
The Exercise Coach prioritizes compound movements due to their effectiveness and efficiency. They give you more of the results you want from an exercise program in the shortest amount of time possible.
Researchers studied the effects of compound movements and found significant differences when compared to isolation movements because of their hormonal effects on the body.
The leg press is perhaps the most important exercise within The Exercise Coach fitness program because of the way it delivers a total-body systemic effect.
The Exercise Coach allows you to maximize results and minimize time, while providing safe and comfortable exercises to perform, which is why so many clients are able to stick to the program for the long term.
Adding in compound movements to your exercise program releases a hormonal effect that will amplify the results you are looking for in other areas of the body.

Link:

exercisecoach.com

The Optimal Exercise Program For Maximal Results in Minimal Time Apr 07, 2021

Show notes

We are replaying one of our most popular episodes for you this week!

Brian and Amy break down some of the most common misconceptions around exercise and reveal how Exercise Coach clients are getting maximal results from only a couple 20-minute workouts each week. Learn the three most important aspects of exercise and why you need to think about exercise completely differently if you want to achieve the health and fitness results you want.

The manner in which we exercise really matters because what's at stake is significant. Exercise is a strategy that people can use to improve their quality of life, so how you go about doing it matters.
Many people avoid the gym because they are worried about getting hurt. This makes sticking with an exercise program especially challenging, which is where the Exercise Coach comes in.
Effective personal strength training fundamentally changes what's required to get the results people want from exercise. It changes every system of the body for the better.
There are a lot of different ways to exercise, but at the Exercise Coach they've found that the evidence shows the superior method to be strength training.
Exercise is a means to an end, not an end in itself. We need to think about what results we are trying to achieve and tailor the exercise to bring about those changes.
You can exercise for health, fitness, or sports performance and they each have some overlap but are different ways to get the results you are trying to achieve.
It's important to understand what you are trying to do during a workout. Counting reps or total time moving aren't very helpful. The real point of exercise is actually to stimulate the body's natural ability to adapt to stress.
When we exercise, there is an exercise effect that takes place which is often confused for the results of training. The results that we actually seek from exercise are adaptations produced by our bodies in response to the challenge of exercise.
If we don't exercise the way that's appropriate for our goal, we may put in a lot of work and still not get the results that we want.
The optimal exercise approach focuses on safety, effectiveness, and efficiency. This is the best way to compare the different approaches and figure out what's appropriate for you.
Exercise is nothing more than a stressor and only serves as a stimulus if it is sufficiently intense. We become stronger and fitter if the stressor is enough to force an adaptation.
The stressor doesn't produce the result, the body does when you give it the rest and nutrition it needs to accomplish that.
The average amount of time it takes for your body to recover and become stronger is a couple of days which is why the Exercise Coach employs intense periods of exercise a couple of times a week.
The frequency that we need to perform high intensity exercise is less when the intensity itself is higher.
Muscle is the window to the rest of the body. Growing stronger makes the rest of your body more effective as well.
The Exercise Coach approach is to get the maximal results in the shortest length of time. There is an inverse relationship between intensity and duration of exercise. The level of intensity required to create adaptations is high but doesn't require much time.
Studies have shown that a single set of exercises at the right level of intensity is more effective than multiple sets. Exercising intensely for 20 minutes is sufficient to achieve results.
The conventional wisdom of needing to exercise more doesn't bear out. Why not spend as little time as possible to get the best results you are looking for?
Optimizing exercise allows you to enjoy more of the good things in life.
Safety is essential for exercise. Many exercises can be fun but if the focus is on results, it's better to avoid the risk.
The biggest key to making exercise safe is being in control of the forces that are applied to the body. The key to reducing force in strength training is using slow controlled movements instead of explosive movements.
There is research that shows high intensity strength training is safe even for people with elevated blood pressure or other cardiovascular issues, and it even has beneficial health effects.
Strength Training at the Exercise Coach is a great way to engage in exercise and improve your health even if you have orthopedic or cardiovascular concerns.
Amy describes the story of an Exercise Coach client that lost 62 lbs in six months and achieved excellent health improvements in all areas of their life.
The Exercise Coach can help you no matter where your current fitness level is. The coaches are very good at meeting people where they are and tailoring the program to the person's situation.

Link:

exercisecoach.com

The Origin Story of the Exercise Coach and Why Strength Changes Everything Mar 31, 2021

Show notes

We are replaying one of our most popular episodes for you this week!

Brian Cygan and Amy Hudson reveal the origin story of the Exercise Coach and the one book that completely changed the trajectory of Brian's life by transforming his understanding of what strength training can do in your life and how quickly you can see results. Find out how the Exercise Coach is changing lives 20 minutes at a time.

The goal of the Strength Changes Everything podcast is to inspire and empower people to live life at their full physical potential. Simply put: strength changes everything.
Effective personal strength training fundamentally changes everything about your body for the better. It also changes the requirements to get all of the health and fitness results that matter most to you.
If you want to look better and feel better then this podcast is for you, especially if you're over 40 and started experiencing the effects of the aging process, even if you're not excited or interested in going to the gym.
Brian is also going to discuss the Exercise Coach which is the application of the principles that flow out of the Strength Changes Everything philosophy.
Brian has been in the fitness industry for the past 20 years and in the process has become pretty passionate about a few things, mainly the science and business of fitness and getting the value of fitness knowledge into the world.
As a former athlete, Brian became very interested in the science of strength training which led to him going to school for kinesiology.
The classical science aspects of his degree made sense to Brian, but his education left him with a lot of questions on the application of strength training.
On the last day of his schooling, a classmate gave Brian a book to read called A Rational Approach to Strength Training, and just by reading the first few chapters, it transformed Brian's understanding of exercise.
Brian learned an approach to exercise that was very different from the approach that he had been exposed to in school or as an athlete. The new approach can be summed up in three things: the science says that exercise should be brief, intense, and infrequent.
Brian tells the story of how he worked with a basketball player and helped him put on over 20 pounds of muscle over the course of 12 weeks while only exercising once a week for 20 minutes to get those results.
Brian's newfound approach caused a bit of conflict with the department he was working in and eventually, Brian decided to leave to find somewhere else he could apply those principles. He found a fitness studio that specialized in the application of those principles and after working there for a year found that he was extremely passionate about helping people of all ages and fitness levels.
That was also around the time that Brian discovered his entrepreneurial spirit and when he and his wife co-founded a business called the Exercise Coach.
Brian partnered up with another company called Exerbotics to launch the franchise. The technology they provided allowed them to standardize the approach and customize the plan more deeply for anyone that wanted to participate.
Brian now has hundreds of locations of the Exercise Coach all over the country with plans to open more over the coming years.
Amy's story started off by being introduced to Brian many years ago in the Chicago area. She had recently given birth to her second child and was trying to get back to her pre-baby weight and found herself spending hours each week exercising in the only way that she knew which were long runs.
Brian invited Amy and her husband to try out the Exercise Coach program and within six months, she noticed an incredible shift in her body composition. For the first time in her life, she felt athletic and capable.
At the same time, they learned about the nutrition aspects of fitness and started making healthier choices. She got so excited about healthy eating that Amy started a blog on the topic.
Once Amy started learning about the profound health and longevity benefits of strength training she realized that it's truly a transformative thing and can change the trajectory of someone's health for their lifetime.
Right before the birth of her third daughter Amy and her husband moved to Minneapolis and decided to open their own Exercise Coach.
The first five episodes of the podcast are meant to be the foundational overview of the Strength Changes Everything philosophy.
We're going to cover why not all exercise is the same, why people aren't exercising and the obstacles people face in their fitness journey, the scientific paradigm that underlies the philosophy, the problem of people's loss of health and fitness and they age, and what can be accomplished by a 20-minute workout once a week.

Link:

exercisecoach.com

Should I Stretch Before or After a Strength Training Session? Mar 24, 2021

Show notes

Before you jump into your next exercise session, learn why what you've been told about stretching is completely wrong and how it can actually increase the odds of you getting injured. Brian and Amy explore some common myths regarding stretching before and after exercise and discuss whether or not stretching is a necessary component of strength training.

Do you need to stretch before you work out? There are a lot of prevailing myths around stretching and exercise and people are usually coming at this from one of two angles, either to prevent injury or to increase performance.
In terms of preventing injuries, stretching has been shown in a number of studies to have no impact on the likelihood of injury. Even with uncontrolled environments like a sport, stretching doesn't seem to have an effect on the odds of getting injured.
There is a difference between stretching and a dynamic warm up, which is something that can be beneficial before physical activity.
In strength training, the key to preventing injuries is to control the forces that the body is exposed to. Clients in the Exercise Coach undergo no intentional stretching before exercising.
Static stretching before an activity does not reduce the odds of an injury, but it does have a negative impact on performance. Over a hundred studies showed that static stretching reduced the strength of the muscle by at least 5%.
Stretching is like loading a muscle so it makes sense that it would reduce the muscular capacity.
When it comes to stretching after a workout, there are a couple of things that people believe. The first is to reduce muscle soreness.
The trouble is soreness is not a good indicator of whether or not you performed an effective workout and not everybody gets sore after strength training.
Several studies showed that stretching, before or after exercise, has no impact on delayed muscle soreness. To actually prevent muscle soreness one of the best things you can do is get your body into motion sooner. It can take delayed muscle a couple days to set in, so getting in your next workout can prevent that.
A common myth regarding strength training is that it will make your muscles tight or inflexible. It's not the case that muscles lose flexibility as they get bigger, so the idea of stretching to prevent tightness is based on a false assumption.
Resistance training has been shown to actually improve flexibility, not reduce it. It's very common, especially people who have experienced the effects of aging, that when they start to engage in a safe and effective strength training program that they will start to move better too.
The best way to gain flexibility is through the safe and controlled exercises available at the Exercise Coach. When we perform strength training, especially eccentric training, our bodies produce new proteins that contribute to making our muscles more flexible, which doesn't happen with static stretching.
The main takeaways regarding stretching is that you don't need to do it to prevent injuries before exercise and it's not necessary to prevent soreness or stiffness. It's okay to stretch to relax, but it's not a necessary component of a strength training program.

Links:

exercisecoach.com

Is It Safe to Wear a Mask While Exercising? Mar 17, 2021

Show notes

Since the beginning of the pandemic, there has been a lot of talk about whether or not wearing a mask during exercise is a safe thing to do. Amy and Brian breakdown the studies and science behind wearing a mask and oxygen intake, and reveal why The Exercise Coach program makes wearing a mask a minor detail in the pursuit of fitness results.

Covid has made wearing a mask much more common but a lot of people are wondering if it's okay to wear a mask while exercising. At the beginning of the pandemic the Exercise Coach committed to following the various guidelines, and that includes requiring masks.
Generally speaking, wearing a mask is not going to hamper your workout. A good example would be how athletes have been using altitude training masks to increase physical performance for years.
They don't strictly simulate being at a higher elevation, but they do increase the effectiveness of your lungs and breathing capacity.
At ground level, we get all the oxygen we need to perform optimally. When we feel wiped out and exhausted from exercise, it's not due to a lack of oxygen. Even with a surgical mask, you have more than enough oxygen.
Studies have been completed that show there isn't an impact on physical performance when wearing a surgical mask. They looked at the effect on blood pressure, heart rate during exercise, oxygen saturation, and carbon dioxide levels.
If you have a chronic lung disease talk to your healthcare provider before performing exercise while wearing a mask. For healthy people, wearing a mask during exercise is not harmful.
The Exercise Coach has seen thousands of clients over the past year and they are still getting results despite the mask. Many of the clients are actually surprised at how little impact a mask actually has.
The fact that the program is brief and the studios are kept cool and well ventilated makes the workout experience quite enjoyable, even with a mask on.
The workouts are still intense and effective, and since they emphasize the lowering portion of the training they net better results than traditional strength training while reducing the requirement for your body's cardiorespiratory output to increase.
Eccentric training produces more force and gets you more benefits. An emphasis on the lowering portion is an advanced training technique, yet it's more comfortable.

Links:

exercisecoach.com

Do Smart Scales Actually Work? Mar 10, 2021

Show notes

Brian and Amy discuss the pros and cons of a smart scale and how using one properly can help you stay motivated and on track to hit your fitness goals. You will also learn how to avoid one of the most common mistakes people make with a smart scale that can derail them in the first few weeks of their fitness journey.

What is a smart scale and how are they different? The major difference is the measurement of body composition and the connectivity of the associated apps. These kinds of scales allow you to more accurately track your relevant fitness metrics, and what gets tracked gets improved.
Smart scales use a technology that has been around for decades called bioelectrical impedance. When you step on the scale it sends a small current through your body and can use the speed of the result to measure various body composition metrics. Getting the measurement of body composition regularly is a great way to see progress.
When pursuing a fitness program, it's important to track more than just bodyweight because of the increase in muscle mass and reduction of body fat.
One issue that occasionally comes up when someone first starts using a smart scale is that you might notice that your body fat is going up, even though you may be losing weight and gaining muscle. This is because the measurement is based on the hydration within your body and that's one of the first things someone sheds when beginning an exercise program.
If you're starting a new fitness habit, the first couple of weeks of smart scale measurements may be a bit misleading. It's important to realize that the results will be more consistent and reliable over time.
Smart scales are intended to be used at the same time each day. Hydration levels fluctuate throughout the day so using them at the same time will give you more consistent measurements. It's also important to get more data points and measure your weight more often.
When you get into a rhythm of measuring with a smart scale you can get enough data to say something meaningful about the trend over time. The pattern tends to look like a sawtooth on the day-to-day scale but over time you will be able to see the overall trend.
All physiological changes tend to follow the same pattern.
When it comes to which scale to purchase the app that comes along with it is very important. Accuracy and reliability are what you should be looking for.
Knowing how much lean mass you have in your body is powerful information to know and a good indicator that your fitness and health are moving in the right direction.
Maintaining optimal health and fitness is a journey, and a smart scale is a great tool that tells us we are moving in the right direction. They can also be a tool to fuel your motivation and assure you that the investment you are making is actually propelling towards the health and fitness you're after.

Links:

exercisecoach.com

Six Tips to Make Your Scale a Super-Tool | Exercise Coach: exercisecoach.com/6-tips-to-make-your-scale-a-weight-loss-and-wellness-super-tool

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