Workout Songs and Awesome Exercise Playlists

I bet there’d be way fewer weight loss success stories if it weren’t for workout For playlists: See bottom of the page for a listing.songs.  I’ve tried working out or doing my cardio in silence.  Never again!  It just sucks without the sustaining fuel that songs supply.

I’m not alone in this either.  Workout songs really do boost weight loss motivation. There’s tons of research out there that confirms that we work harder and longer with the right music.  And, even better in my opinion, is that the PRE (perceived rate of exertion) is lower when jamming to music.  In other words, if while I’m lifting weights, I’ve got good workout songs that I like ringing through my ears, my brain tells my body I’m actually having a little fun and it feels easier – which helps me work harder – which multiplies my success!

On Genres – What Your Choices Say About You
I firmly believe that a person’s choice of music speaks volumes about them.  Here are some observations I’ve made about people and their choice tunes:

(Be forewarned.  If you are easily offended, don’t read on.  I think I step on everyone’s toes.  Lighten’ up!)

Heavy Metal Listeners.  These people tend toward anger.  But, a lot of these people don’t even know what they’re angry about.  And, they like it like that and don’t want to let it go.

Rap/R&B.  They tend to be narcissistic folk.  They don’t really like to break too much of a sweat and ruin their air of coolness.  However, the zone-producing beat of their songs really helps them with their tempo while working out.

Classic Rockers.  These people are pretty cool.  They’re usually people who are a little stuck in their younger days, perhaps trying to regain a little confidence and freedom they had “back then.”  We all have songs from our teen years that flood us with memories that we can channel into usable energy for our workouts, I guess.

Christian Listeners.  There are lots of songs out there in every genre you can think of that you wouldn’t even know were Christian unless  you listened carefully to t he lyrics.  This breed of people are generally level-headed and on a mission.  Wouldn’t really know much more about them as they’re kind of clique-ish and don’t talk much to us dyed hair, piercing type people.

Theme Music/Show Tunes.  These people crack me up.  They view life and their workouts as a stage or a theater.  There’s usually a good spring in their step and they always silently mouth the words as the sing along while doing their cardio.

I’ve spend tons of time finding good songs and trying them out, seeing which ones work the best.  It’s really all about personal tastes, mood and the objective.  If I’m feeling kind of bitchy and it’s time for HIIT, I’ll probably choose a Pink or Evanescence song.  If I’m feeling kind of lonely because I’m missing my hubby and I’ve got to push out a hard weight training session, I’ll probably rely on Queensryche or Fergie.

The workout playlists I’ll be giving in this section of Body Mojo will, by design, supply a wide variety of genres and tempos.  And, for the love of God, don’t be so stuck on your coolness that you refuse to try some titles that are out of your usual playlist.  If you’re a metal head, don’t’ scoff at a Disney movie remake song (like La Vida Loca with Antonio Banderas and Eddie Murphy.)  Try having a sense of humor.  If you’re not a big enough man to listen to something kind of ‘out there,’ well…then… grow up and get a life!  There’s nothing sexier than a man with a sense of humor.

Every time I post a new playlist, I like to give a short commentary on why it’s a good song to try.  Sign up for the Body Mojo newsletter at the bottom right of the page, and you’ll get the new workout song ideas whenever I post them.  Oh, and help other, too:  Email me any songs that have really worked for you and why and I’ll include it in a playlist.
Whatever you listen to, just do what works and keep rockin’!

 

Here are the playlists to browse through and sample the workout songs.

Workout Mix Playlist Mix of Genres. Akon to Alice in Chains!

Rock Playlist 10 Great Rock Tunes for Your Next Workout

Grungy Playlist Alternative Songs. STP to Jane's Addiction

Country Playlist Swang to Twang

More playlists are coming soon. Sign up for the newsletter or follow Body Mojo on Twitter so you'll get the new work out tunes.

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The Best Workout Ever. Sike.

You know what the best workout in the world is? Want to know my secret to my long standing weight loss and pounds of healthy muscle gain? It seems like everybody is always on the hunt for "the best workout ever." People will argue until they're blue in the face over which exercise program is the way.

I've tried over twenty kinds of workouts and have paid thousands of dollars in my insane search for workout perfection. So, you want to know what I've discovered, what the hidden secret is?

THERE IS NO SUCH THING AS A FRIGGIN' BEST WORKOUT!

For those of you who didn't know I was going to say that, you must still be on the hunt. The search is over, people! Don't lose hope, though. There's another way to state my secret with a more positive ambiance:

THE BEST WORKOUTS ARE THE ONES WE ACTUALLY DO.

In order to maintain weight loss success, you actually have to do the workouts. And, you've got to switch them up. Seeing skinny fat ladies performing the same cute little machine circuit week after week, makes me want to barf up my MRP. Or, to the dude who always flocks to the bench press: "Great pecs, but you're teetering on your toothpick legs, man."

There are infinite workouts possibilities. Think about that for a second. You NEVER need to suffer from boredom. This is such a fortunate thing because monotony will kill accomplishment. Jazzing up your workouts helps make this whole spcheil a lifelong endeavor, not a "get buff in two weeks" deal.

I'm sharing lots of different workouts I've done from 3 day total body workouts, to marine corp style, to hard and heavy 5 day splits. Feel free to copy my regimens to use for yourself. They'll be at the end of this page. Remember though, none of these rank any higher in success rate. It's the combination and the workout rotation that helps burn the fat and put on healthy muscle.

Here are three keys to ANY strength training program:

•Rotation. Rotate your workout routine every 4-6 weeks. Without muscle confusion, you are doomed to failure. Plus, you'll waste time and look like an ignoramus.

•Convenience. Make it convenient. If it's too much of a pain in the butt to do, chances are you won't. If your life is super busy right now, embrace supersets. If your kids are little and need you, choose a strength training routine you can do at home.

•Fun. Make it enjoyable. I think the reason most people fail at maintaining the programs is because they simply don't like it. find something you like. Pumping iron wasn't something I enjoyed doing at first. I've learned to like it. I dance between sets. No joke. I'm rhythm-impaired, but it makes me laugh and loosens me up. Or I'll chant mantras (Push harder. Go longer.) while working out. No matter how goofy I look doing the white girl shuffle and talking to myself, I do it because it makes exercise FUN. I truly love lifting now.

So, stop the futile hunt for the best workout. Just pick one out. Repeat for a few weeks. Pick a new one. Repeat for a few weeks. Add some flair. Then repeat this whole process for the rest of your life and reap ultimate rewards.

Stay motivated. Stay pumped. YOU CAN DO THIS!

Here are a bunch of workouts to try. Remember to suit them to your specific needs. Some of them use bands (I love the convenience of these), some use free weights, some are body weight routines, and some are traditional gym workouts. I'm always hunting new ways to spice it up, so there are pointers and tips for each workout. Have fun!

3 Day Total Body Workout

Bootcamp Style

4 Day Split

5 Day Split

Total Body Band Workout

No Gym Req. Exercises

Killer Upper Body Workout

Best Glute Workout

 

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Stop Emotional Eating. Motivation for Weight Loss.

Emotional eating is a sure ticket to unhappiness and fatness. Sorry if that sounds insensitive, but it's true. I've struggled with food addiction long before I knew there was such a thing. If you've ever thought (or acted) like food was your friend, you might want to examine your habits.

Uncontrolled eating, food addiction, and sugar addiction are a common problem. So common, in fact, they seem "normal." De-stressing by wolfing down some chips or McDonalds, eating tons of sweets during down times, and believing in the pseudo-power of the chocolate/love relationship is NOT NORMAL. There is another way!

My years of yo-yo dieting were simply the result of emotional eating that I couldn't control. I never even knew it was a problem. I would go to the kitchen for snacks when I wasn't even hungry, or have a binge after diet stint and I would think to myself, "I was just stressed. I'll do better next time." But the diet stints became shorter and the binging periods became longer, until I was eating crap all the time. I couldn't see the cycle I had created. I couldn't understand why I just couldn't control my eating, when it seemed everyone else in the world could.

Finally, one day, I decided to just sit for a few moments and get down to the deeper part of me. I asked myself why chocolate mattered so much to me. I asked myself if chocolate served some purpose for me, or if it was symbolic of anything I needed. I just got quiet and listened. And, lo and behold, the answers came.

For me, chocolate was the first issue I had to deal with. And it was even difficult for me to admit it was a problem. What I learned about myself is that chocolate was love in my subconscious mind. My grandparents comforted me with chocolate as a child. My husband used it to woo me. I would eat it when I went out with my friends to share some laughs. I would use it as a pain reliever during my time of the month. When my husband started working tons of hours, I used chocolate as my company at night.

Hitting rock bottom with the yo-yo dieting forced me to look for permanent solutions. I just got over having to deal with the struggle all the time. It was sucking the life out of me.

I firmly believe the solution to every problem is already within us. We just have to ask, be still, and listen. The first step in stopping emotional eating is to go within and find out the reason you're self-sabotaging. What emotions or situations are you using food or sugar to cover up or soothe? Once you know why, you can begin to deal with the actual issue, instead of putting a band-aid over it.

For me, I had to admit my loneliness and find ways to constructively deal with that. I also had to train my mind to believe that food does not equal love and is NOT a necessity to have a good time. I can go out and enjoy life without a crutch.

Food truly is fuel, not comfort, and I have made that my mantra. Food is fuel. Food is fuel. Sure, crappy food would taste good, but it'll make my machine run and look like crap. If I sincerely love and care about my well-being, I'll take care of myself and strive to live a free and healthy life.

This is a simple, but not easy process. Self-discovery and actual transformation hurts a little - all growth does. But, if you truly want to be free, you've got to do it. Here are the six steps to overcome emotional eating, put as simply as I know how:

1. Ask yourself "why"
2. Be still
3. Listen to the answers
4. Understand the deeper reasoning
5. Deal constructively with the underlying issues
6. Live in freedom

Too simple, you're thinking? Yeah, no one wants it to be that simple. They want it to be complicated, to help them hide behind labels, excuses, and disorders. But the truth, the real truth, is always simple. Just like no one wants to accept that eating healthily and exercising is the only way to permanently lose weight.

Go within, find your answer.
Know that you have the power to overcome your issues.
Believe you can succeed.
See you on the other side!

 

How to Permanently Stop Obsessing about Food

That Time of The Month: The Media's Lies about Chocolate Addiction and Women

Sweet Substitutes

Is it Possible to Live Without Ever Eating Junk Food Again?

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Total Body Workout You Can Do Anywhere.

A total body workout can be executed anywhere at anytime. Hopefully, we've evolved enough in fitness culture, to understand that a gym membership is not mandatory to a fit body. It is, in fact, just a preference.

In case you are one of the the gym rats who believe that unless you're pumping iron at the gym, you're not really working out, consider this: You're wrong. Every muscle of the body can be worked out with either bodyweight, or very simple equipment. In terms of real benefits, functional training is leagues ahead traditional (dare I say out-dated?) training.

Now, this total body workout below, at first glance looks easy, right? I mean, with only seven basic exercises, how hard can it be? Well, as hard as you want it to be.

People forget to listen to their intuition when working out. If you shut up long enough and listen, your body will tell you exactly what you need to do to take it to the next level. Maybe it wants to do more reps, or go faster, or slow down and squeeze harder.

Just listen, obey, and PUSH. If you are pushing hard and pouring all your energy into the workout, you will progress to unbelievable heights.

If you're looking for a total body workout, chances are you're doing it three days a week. To keep the body challenged, you can still use this workout, but switch it up in the following ways:

Day 1: 3 Rounds of 20 reps each with no 1 min. rest between rounds and 15 seconds of rest between workouts.

Day 2: Rest or Cardio

Day 3: Fly, as fast as you can, through 6 rounds of 10 reps each, no resting.

Day 4: Rest or Cardio

Day 5: 4 Rounds of 4-8 reps each, making each workout as difficult as possible. Wear a weighted backpack, work the negative, and squeeze with everything you've got.

Day 6 and 7: Rest or Cardio

Total Body Workout Exercises

•Pushups (according to your level - either on your knees, feet elevated, headstand, weighted,etc.)

•Jumping Squats (jump high and go down low )

•Bench dips (according to your level - either legs bent and close, extended, or feet raised on another surface)

•Pull-ups (according to your level - assisted, regular, kips, one armed, or weighted)

•Bulgarian Split Squats

•Ball Pass Crunches (crunch upper and lower abs while passing a stability ball between your hand and feet)

•Chin Ups (bicep focused - squeeze)

•Box Jumps (height and speed according to your ability)

That's it. Do this plan consistently for three or four weeks and you'll see great improvement in your body composition. Real strength will be gained - no air puffed muscles, here!

Stay strong. Be fit for life. You can do this!

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LiveFit Thoughts

So. I finally finished the LiveFit program. YAY!

I dropped the ball with this to be honest. I got some results but it’s hard to show them because I didn’t take enough photos during the process and I don’t have any appropriate photos from the beginning to compare with now (now that I know my blog is read by coworkers and clients I’m not sure I want to share everything). So while I do have numbers they aren’t as impressive as if I had great before and after photos. Oh well, such is life and being forgetful like me – I haven’t seen my camera battery charger for months (time to invest in a new one perhaps?).

3 months long normallyTook me longer as I repeated a couple weeks and took a couple breaks for sickness/time conflicts.Workout plan changed every two weeks.In the beginning focus is muscle building, fat loss at the end.There is a diet plan but I didn’t follow it closely.Started the program at 215 lbs, ended at 201.2. Loss of 13.8 lbs.I lost 5 inches from my waist.Lost 6.5 inches from thighs.Lost 21 inches overall.Changed body composition – can feel muscle on arms and shoulders.Lift more weight (and more reps) in every exercise.Can now where clothes from my smallest ever period in life. So exciting to wear those again!Generally feel better, more confident, more fit, ready to take on a new challenge.I lost weight! No matter how much it was I’m excited about that because I got stuck at the previous weight for so long. Any move from that is good to see, right?My results aren’t as impressive as they could be if I had gone every day with no breaks or anything. Also it would have been better if I had better eating habits/stuck with her plan but I’m trying my best to just not fall back into binge eating with the stuff going on in my head so I’ll take it.Body composition was such a huge change with this but I did not/have not measured it. I know it’s changed with an increase in muscle and drop in fat but I have no way to measure or prove this because I didn’t think about it in the beginning when I was focused on other stuff.That said, I know I changed my body composition A TON with this program. Despite not losing much weight I definitely changed how I look and feel. I can see muscle in places where it didn’t exist before. And I like it. It makes me want to keep shedding fat to see the rest.It’s interesting to see how certain body parts really responded while others lagged. My shoulders and arms have visible muscle I can feel which is cool but my legs are still just meh. Though they are smaller there is a long way to go there.I didn’t break 200 lbs like I thought I would. I think this is due to lack of effort my last week. I just didn’t have time or care much and the results weren’t there because of it. I was burned out by the end to be honest. Bummer but I am very close so I’ll take it.I’m much stronger after this program. I believe doing LiveFit lit a fire in me for getting stronger and lifting heavier weights which I love. I’m excited that I now can lift more than I did when I started.I learned a lot about what I like and don’t like. I do NOT like going to the gym 6 days a week even if I like being active that many days. I do like lifting weights but not changing every two weeks. I do like sprints for cardio and not long hour long sessions. Going through this opened my world to different types of weight lifting and was very educational to me.In the end I do recommend this program for a few reasons: 1) It’s free. 2) It works. It works more the better you follow it but it works regardless of how close you follow it too.

So yeah. Doing this was an interesting experience. I think it clarified a lot of things for me – like I love lifting and can actually still lose weight.  I don’t have to be stuck at 212 or whatever forever like I felt like was happening. That was a good reminder and worth all the effort if nothing else.

Now I’m not entirely sure what I will be doing fitness wise next. I know for sure I want to keep lifting heavy and often and I’m going to try to work from there. I’ll be in the gym soon after taking a break for Easter weekend. Enjoy your weekend friends!

Related posts:

LiveFit Trainer Week 4 & Phase 1 ReviewLiveFit Trainer Week 3LiveFit Trainer Week 8LiveFit Trainer Week 1LiveFit Trainer Week 2

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Can You Really Boost Your Metabolism?

I hear comments all the time like, “How do I raise my metabolism,” or “I guess I just have a slow metabolism,” and the ever popular, “Can I boost my metabolism?”

Right off the bat, I need to let you know that claiming to be a victim of a slow metabolism is no excuse for being overweight. I mean, if you’re scarfing down Arby’s and then say your round midsection is because you have a sluggish metabolism, you not foolin’ anybody. Take an honest look at your habits and stop hiding them behind a feigned effort.

So, what is metabolism exactly? Well, it’s a pretty sophisticated process that involves hormones and enzymes. It basically determines the rate that we burn calories, amongst other things. So, the annoying folks who can eat everything in sight and not gain an ounce of fat usually have a high metabolism to partially thank.

There are things that affect your metabolism that you can’t do anything about. Heredity is one. Genetic factors can help determine your rate of metabolism. But, remember, this just means a “predisposal” to a particular type of metabolism. Don’t go hiding behind Momma and Papa if you’re overweight.

Age is another thing that can affect your metabolism. For each decade after age forty, your metabolism slows by about 5 percent. Really, that’s not that much when you think about it. So, if you’re getting up there in years, you really can’t use your age for your reason why body fat is steadily accumulating.

And, gender is another thing that will affect your metabolism. Guys have a slight advantage in this one. Men burn more calories at rest that women. However, all these things are just innate qualities that we can’t change. So our focus shouldn’t be on them. We need to focus on the things we can change, and then head down that road.

Muscle

Well, the more lean mass you have, the more calories you burn. This equates into a higher metabolism. So, yes, it’s scientifically accurate to say that the more muscle you have, the more calories you’ll burn.

Muscle burns more calories that fat. Every pound of muscle you have burns about 35 calories a day. Every pound of fat you pack, on the other hand, burns a mere 2 calories day. So the difference is pretty significant.

Meal Timing

Yes, we’ve all heard that you should space your meals out throughout the day. This does help avert hunger and possible prevent binging. But, it also keeps our metabolic system running smoothly.

I’m not saying it’ll kill you to eat three squares a day, but if you can spread out your meals to every three hours or so, you’ll let your body know –

“Things are running just fine. Keep burning, Baby.”
The end result of taking the time to space out your meals will be a higher metabolism and a reduction in caloric intake. This means more fat loss.

Certain Foods

Okay the evidence is pretty sketchy on foods having an impact on your metabolism. I mean, yes, certain foods definitely do impact metabolic rate, but the degree in which they do that is pretty minimal.

I’m not complaining, though. How hard is it to throw in more food in my diet? Plus, the kinds of foods that might boost your metabolism are pretty tasty.

Lean protein. You’ve probably already eating a bunch of this, already. Healthy meats, low-fat cottage cheese, fage, etc. They move through the digestive system pretty slowly, so they help you feel full longer. They also take a good amount more energy to digest then carbs. More energy expenditure is what you’re after, so make sure to eat some good protein every few hours.

Spicy Stuff. Every time you eat something spicy, your metabolism raises for a short time. It’s the capsicum that does it. The effect is minimal, but if you like spicy foods, you can use this trivia to your advantage.

Personally, I’m a huge fan of spicy foods. Now I have an excuse to offer people when I get the odd look as I take hot sauce out of my purse. Jeez. Am I the only lady who never leaves home without her Tabasco or Cholula?

But, I don’t think researchers have paid enough attention to the other effects spicy food can have on dieters. Think about it. When you eat hot foods, you usually end up guzzling a lot more water. And more water, as we all know, means more satiety and more fat loss.

Not only is there the issue of water, but there is also that revved up feeling you get after eating something spicy. Eat a hot pepper. What happens? You get kind of fired up, and eating heavy foods after that doesn’t seem very appealing, right? Hail, hot peppers!

Green Tea. Green tea has a specific antioxidant, EGCG, that may speed up your metabolic rate. But, again, the impact is pretty minimal. So, if you like green tea, go ahead and guzzle away. If you’re not fond of it, you’re really not missing out on much in terms of metabolic effects.

1. Pack on muscle. You know what to do.

2. Spread out meals to every 2-3.5 hours

3. Eat lean protein at each of these meals

4. Throw in some hot stuff and green tea

No more excuses. Life is what you make it. Sluggish metabolism is a sorry excuse. Raise it. Work your butt off and do all you can do. You’ll improve dramatically. Burn, Baby, Burn!

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Jamin Thompson on Motivation

Jamin Thompson, "Jrock," is quite an inspirational man. He's a fat loss expert, model, motivational speaker, and author of the e-book "The Six Pack Secret."

I came upon his article about his motivations on his site. Not only does he have impressive credentials and encouraging writing, but he's got an awesome physique to boot. Check out his article below and make sure to drop by his site, JaminThompson.com.

My opinion is that, until people have committed enough in their preparation, they won't care enough when they fail. Many of us do not put forth enough effort, take enough risks, or aim as high as we can for fear of failure and the unknown. Life is full of “what ifs” and your mind will create many demons. Everyone has a breaking point where the gain or possible good outcome does not seem worth the pain.

This is where you will make it or break it. The problem that we have is that so many people have worked so hard and when they finally begin to realize how difficult things actually are they suddenly begin to invest the minimal amount of time and effort just to get by. This allows them to remain comfortable.

Many of these “pretenders” act like they are (or were) ever good at whatever it is that they do. This gives them some sort of notoriety. Deep down they know that they have no chance, not because they do not have the ability, but because they are not willing to work hard enough and make a commitment to drive through the pain in order to reach a goal.

Many people have encountered these types of negative feelings and emotions. It is the monster or self-doubt that prevents a person from even trying so they give up in despair before even attempting! They are always the ones who are about to start working out, about to set new personal goals, about to pursue that dream they always had, about to be a better person, etc. You get the idea.

Competition, in any form (job, school, sports, etc), is such crap because many people can pretend like they have been there and that they really want to go there. MOST people will watch other people and wish they were in a certain position (power, fame, etc), but when it comes down to it..these same people would rather just be lazy.

There is nothing worse in life than regret, and the world is full of people who become “losers” because they were always ABOUT TO do something. In order to be great you must leave your comfort zone (the happy place where you feel safe and live risk free) and decide to be proactive instead of reactive. Do not let outside elements control your future…only you can choose your future.

Preparation alone does absolutely nothing these days as it is easy to pretend so well. Until there is an investment, nothing matters. When most people reach their pain threshold or comfort level....they will pull the plug...everyone does. It does not matter what it is in....job, family, goals, etc.

I think that I have finally learned that, although you can bust your ass in preparation phase, you have to be endlessly positive when the event you have prepared so rigorously for comes around. We all are weak and have doubt when the “wolf and storming troops come to tear down our house.” In the end, you will perform if you really deep down believe in yourself.

Many people make the mistake of thinking that they know alot as they make critical judgments about others, which are usually reflections of self-flaws, and self sabotage themselves in the process. Make sure that you mind your own business, stay focused, and believe in yourself…even when nobody else will.

It is hard, I know, when deficiencies in motivation appear to be everywhere, to sometimes question your own motivation level. But the bottom line is, when there is no investment, and no pain, you end up with no long term reward. There are no get rich quick schemes on the road to success.

Work hard and keep grinding. Do not worry if you have a long road ahead..you just have to take where you are and work from there. Start small and think big and in the end you will be better prepared once you are hit with massive success. Work hard and you can achieve anything you want.

The best way to achieve any goal is to first know yourself. Who are you exactly? Do you even know? Have some sort of sense of self-awareness. The function of self examination is to lay the groundwork for insight, without which no growth can occur. To me, insight is the “Oh, I see now” feeling that must consciously or unconsciously precede any change in human attitude.

These insights are real, genuine glimpses of ourselves as we really are, and are only reached with great difficulty and often with real pain. But they are essential building blocks to growth.

We all tend to be afraid of anything that would make us hate ourselves, or feel inferior, weak, or dumb. We constantly protect ourselves and our ideal image of ourselves with these quirky defense mechanisms, which are just simply our avoidance of becoming conscious of the reality of the truth itself.

Finally, in order to be successful you must win this battle against your own greatness. Your mind will always tell you to settle. It will tell you that it is ok to be average. And your mind will screw you up. You must be completely honest with yourself and be willing to make changes for self improvement.

Do not avoid personal growth because in doing this you are admitting that you are not all that you would like to be. Use your talents, accept criticism, be honest with yourself, and always bust your ass.

Nothing in life is free. You will earn most everything that you get. Even the air you breathe comes at a price. Can you be anything that you want to be? Probably not. Each one of use was blessed with unique gifts and talents and it is up to each one of us to use them to their max.

My advice to you is to use the talents that you were blessed with and develop them. Work harder than your rivals and go about your business like a professional and life will reward you. Sure there will be ups and downs, but just remember, 80% of us don’t care that you are having a tough time, and the other 20% are glad your life sucks.

Don’t whine because in the end nobody really cares. All you need to do is just be quiet, go about your business, and work hard. The best revenge is massive success.

reprinted with permission, 2009

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