Blame It On The Rain A Recovery Day And Some Random Acts of Fitness

I'm going to blame it on the rain this morning or the rain that never came.  Today was to be the day I started to swim on weekdays again.  It's been many a year since I've done that but I was about to change that.  Last night I got all my swim stuff and my work stuff together ready to go.  Almost I do have to figure out a few morning logistics if I'm going to go right from the pool to work.  Do I want to shower at the pool or at home?  And a few other questions.  

This morning my alarm went off and I went for my phone.  I was already a bit on the hesitant side of starting this morning but pulled up the weather app and noticed that showers were predicted during our swim time.  I'm not a fan of swimming in the rain so I decided I'd start swimming next week and go back to bed.  Plus I have a work event tonight so I'll be up past my bedtime.

THE WORKOUT:
NONE

THE BREAKDOWN:
NONE
 
THE SPIN CYCLE:
NONE
 
THE WET DECK:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 2,300

THE LIFT AHEAD:
SAT - CHEST DAY + TEACH 30 MIN SPIN
SUN - BACK & BI + SWIM w/ Team
MON - LEG DAY + PELOTON TREAD RUN
TUE - CHESTIE + TEACH 30 MIN SPIN
WED - SWIM w/ Team?
THU - BACK &  BI + TEACH 30 MIN SPIN 

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE WEIGH IN:
FRIDAY - 174 lbs
THURSDAY - 174 lbs
WEDNESDAY - 173.2 lbs
TUESDAY - 173.2
MONDAY - 174.4 lbs
SUNDAY - 174.2  lbs
SATURDAY - 174.0 lbs
SEVEN DAY AVERAGE - 173.86 lbs

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - n/a Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - n/a g
FAT - n/a g
PROTEIN - n/a g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - FRI: Walking Aerobics, Body Sculpting for Seniors, Low Impact Strength, Water Aerobics and the FitClub

SENIOR GAMES:
NONE.

IN MY HEAD:
LOTS.

I AM PROUD BECAUSE:
TBD

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

ABOVE THE RINGS:
NONE

THE MONEY SHOT:
6/20/24
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.


Spin, Leg, Spin, Repeat and Add In Some Random Acts of Fitness

It's now 6:30pm and I finished the workout 12 hours ago but was busy all day!  

TGI THURSDAY!  LEG DAY!  SECOND LEG DAY OF THE WEEK!

THE WORKOUT:

5 min Peloton Cycle Warm Up
 
Seated Hamstring Curl
90 lbs x Reps 8 / 8 / 8 / 7 / 6
(Last Time 7 / 7 / 7 / 6 / 6)
 
BB Back Squat - 225 lbs 1RM / PR
6 x EB (55 lbs)
4 x 150 lbs at 66.66% of 1RM / PR
5 x 155 lbs at 68.88% of 1RM / PR
4 x 160 lbs at 71.11% of 1RM / PR
5 x 165 lbs at 73.33% of 1RM / PR
4 x 170 lbs at 75.55% of 1RM / PR
3 x 175 lbs at 77.77% of 1RM / PR
3 x 180 lbs at 80% of 1RM / PR
3 x 180 lbs at 80% of 1RM / PR
2 x 180 lbs at 80% of 1RM / PR
2 x 180 lbs at 80% of 1RM / PR
 
THE BREAKDOWN:
HAMSTRING CURL - Waking up the legs
BB BACK SQUAT - Worked on depth.  Still getting lower and lower.  
OVERALL - NO JUDGEMENT.  I wasn't able to film all my squats as one of the Tripods that is always around was broken and someone was using another one.  Guess I'll start bringing my own.  Use a magnetic pop socket but then someone was in the area so put it away.  
 
THE SPIN CYCLE:
5 Min Peloton App Warm Up Class
Taught 30 min Spin Class
 
THE WET DECK:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 2,300

THE LIFT AHEAD:
FRI - NO GYM DAY or SWIM w/ TEAM
SAT - CHEST DAY + TEACH 30 MIN SPIN
SUN - BACK & BI + SWIM w/ Team
MON - LEG DAY + PELOTON TREAD RUN
TUE - CHESTIE + TEACH 30 MIN SPIN
WED - SWIM w/ Team?

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE WEIGH IN:
THURSDAY - 174 lbs
WEDNESDAY - 173.2 lbs
TUESDAY - 173.2
MONDAY - 174.4 lbs
SUNDAY - 174.2  lbs
SATURDAY - 174.0 lbs
FRIDAY - 172.2 lbs
SEVEN DAY AVERAGE - 173.6 lbs

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - n/a Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - n/a g
FAT - n/a g
PROTEIN - n/a g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - THU: Low Impact Circui, Water Aerobics, Masters Swim Team and the FitClub.

SENIOR GAMES:
NONE.

IN MY HEAD:
LOTS.

I AM PROUD BECAUSE:
Almost 500

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

ABOVE THE RINGS:
NONE

THE MONEY SHOT:
6/19/24
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.


With Little Sleep This Chest Workout Still Was Slayed And Some Random Acts of Fitness

No Sleep.  Work.  Who Needs Sleep?  I was On Call last night and the phone rang pretty much non-stop from 9 to 10 pm.  I did get to sleep by 10:30pm but it was short lived once I got up to pee.  When my alarm went off at 3:25am I felt almost sick with a sore throat and beyond my normal am grogginess.  But I got my act together, added some more pre-workout scoop to my stack and was on my way.  

TUESDAY - CHESTIE IS MY BESTIE

THE WORKOUT:

5 min Peloton Warm Up Ride
 
BB Flat Bench Press (170 lbs 1RM / PR)
8 x EB
4 x 160 lbs at 94.11% of 1RM / PR
4 x 160 lbs at 94.11% of 1RM / PR
4 x 160 lbs at 94.11% of 1RM / PR
3 x 160 lbs at 94.11% of 1RM / PR
4 x 160 lbs at 94.11% of 1RM / PR
(Last Time 4/3/3/3/3 & 3/3/3/3/2 & 4/4/4/4/3)
 
Nebula Chest Pec Fly at 120 lbs x Reps 8 / 8 / 8
 
Cable Chest Fly at 75 lbs x Reps 4 / 5 / 5 / 5 / 4
 
Cable Lateral Raise at 25 lbs each side R/L x Reps 8/8, 8/8, 8/8, 6/6, 6/6
(Last Time 7/7, 7/7, 6/6, 6/6, 6/6)
 
Tricep Rope Pushdown at 132.5 lbs x Reps 6 / 6 / 6 / 6 / 5
 
THE BREAKDOWN:
BB FLAT BENCH - MORE REPS THAN LAST TIME.
  I thought it was going to be tough when I was waking up.  I almost skipped otoday.
PEC FLY - Once again under-estimating what I was able to due as I felt tired but strong.
CHEST FLY - UP 2.5 lbs on each side.  STRONGER THAN LAST TIME.
LAT RAISE - MORE REPS THAN LAST TIME
TRICEP PUSHDOWN - Added 2.5 lbs.  STRONGER THAN LAST TIME.
OVERALL - KILLED IT.  
 
THE SPIN CYCLE:
5 Min Peloton App Warm Up Class
Taught 30 min Spin Class
 
THE WET DECK:
NONE
Gotta email the Masters Team and see if I can start on Friday.  I'm On Call again tonight so I know tomorrow isn't happening.

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 2,300

THE LIFT AHEAD:
I'm ON CALL next Monday and Tuesday so NO GYM the next mornings.  Everytime I have my On Call's I think about finding another job.  It's a great job but I hate working past my bed time.  
WED - NO GYM DAY.  ON CALL the night before so bed at 10pm.
THU - TBD + TEACH SPIN CLASS
FRI - NO GYM DAY
SAT - CHEST DAY + TEACH 30 MIN SPIN
SUN - BACK & BI + SWIM w/ Team
MON - LEG DAY + PELOTON TREAD RUN
TUE - CHESTIE + TEACH 30 MIN SPIN
WED - SWIM w/ Team?

THE RUN DOWN:
NONE

unDISNEY:
Finding Your Pace: How to Determine Your Speed for a Virtual #runDisney 5k by Dani @Echelon_Fit

THE WEIGH IN:
TUESDAY - 173.2
MONDAY - 174.4 lbs
SUNDAY - 174.2  lbs
SATURDAY - 174.0 lbs
FRIDAY - 172.2 lbs
THURSDAY - 172.0 lbs
WEDNESDAY - 172,8 
SEVEN DAY AVERAGE - 173.25 lbs

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - 2,679 Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 231 g
FAT - 49 g
PROTEIN - 215 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - TUE: Body Sculpting for Seniors, Cardio Dance, Low Impact Circuit, Aqua Aerobics, Water Volleyball, the Masters Swim Team and the FitClub

SENIOR GAMES:
NONE.

IN MY HEAD:
LOTS.

I AM PROUD BECAUSE:
My class this morning.  The participants really seem to like me and were talking about me when I walked in the class.  Felt humbled by their appreciation of my classes.  

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

ABOVE THE RINGS:
NONE

THE MONEY SHOT:
6/18/24
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.


If It's Monday It's Dump Truck Day & Some Random Acts of Fitness

MONDAY! IF IT'S MONDAY IT'S LEG DAY!

MONDAY - LEG "DUMP TRUCK" DAY

THE WORKOUT:

5 min Peloton Cycle Warm Up
 
IMG_7893Seated Hamstring Curl
90 lbs x Reps 7 / 7 / 7 / 6 / 6
(Last Time 6 / 6 / 6 / 5 / 4 )
 
BB Back Squat - 225 lbs 1RM / PR
8 x EB (55 lbs)
4 x 145 lbs at 64.44% of 1RM / PR
4 x 145 lbs at 64.44% of 1RM / PR
4 x 150 lbs at 66.66% of 1RM / PR
3 x 150 lbs at 66.66% of 1RM / PR
3 x 150 lbs at 66.66% of 1RM / PR
 
THE BREAKDOWN:
SEATED HAMSTRING CURL - Waking up the Giants.  MORE REPS THAN LAST TIME
BB BACK SQUAT - Still working on depth ASS TO GRASS
OVERALL - Short workout but still a good one.  
 
THE SPIN CYCLE:
5 Min Peloton App Warm Up Class
 
THE WET DECK:
NONE
Funny after looking at adding in additional swims per week I got an advert for the team I was thinking of joining on Wed and Fri.
 

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 2,300

THE LIFT AHEAD:
TUE - NO GYM DAY + TEACH 30 MIN SPIN
I'm ON CALL next Monday and Tuesday so NO GYM the next mornings.  Everytime I have my On Call's I think about finding another job.  It's a great job but I hate working past my bed time.  
WED - NO GYM DAY.  ON CALL the night before so bed at 10pm.
THU - TBD + TEACH SPIN CLASS
FRI - NO GYM DAY
SAT - CHEST DAY + TEACH 30 MIN SPIN

THE RUN DOWN:
Peloton Tread 15 Min Beginner

runDISNEY:
NONE

THE WEIGH IN:
MONDAY - 174.4 lbs
SUNDAY - 174.2  lbs
SATURDAY - 174.0 lbs
FRIDAY - 172.2 lbs
THURSDAY - 172.0 lbs
WEDNESDAY - 172,8 
TUESDAY - 174.0 lbs
SEVEN DAY AVERAGE - 173.37 lbs

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - n/a  Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - n/a g
FAT - n/a g
PROTEIN - n/a g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - MON: Walking Aerobics, Water Aerobics and the FitClub

SENIOR GAMES:
NONE.

IN MY HEAD:
LOTS.

I AM PROUD BECAUSE:
TBD 

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

ABOVE THE RINGS:
NONE

THE MONEY SHOT:
NONE
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.


Napping, The Pump Before The Swim & Some Random Acts of Fitness

Napping.  Naps are good and bad.  If I nap then  I have a hard time falling asleep.  Yesterday after teaching my 30 minute spin I took a short nap before my phone rang.  After lunch and a haircut I napped again in the afternoon with USA Swimming Time Trial Prelims.  I didn't make it to watch the Time Trials in primetime but catching up this morning.  

Had a great workout at the gym and about to drive out to go swimming.  I was tempted not to go all out at the gym this morning with swim coming up today but it'll be fine.  I do need to add more swimming to my week as once a week is not enough.

BACK & BICEPS - SUNDAY

 
THE WORKOUT - 
 
5 min Peloton Warm Up Ride
 
Cable Lat Pulldown at 178.5 lbs x Reps 4 / 6 / 5 / 5 / 4
(Last Time 4 / 5 / 5 / 4 / 3)
 
Curlbar Preacher Curl at 27.5 lbs x Reps* 6 / 6 / 6 / 5 / 5
(Last Time 6 / 7 / 5 / 4 / 4)
*cheat reps / not full range and some swinging
 
Seated Cable Row
at 185 lbs x Reps 5 / 5 / 5 / 4 / a
 
Standing Cable Hanmer Bicep Curl at 102.5 lbs x Reps 5 / 5 / 4 / 5 / 1
 
THE BREAKDOWN:
LAT PULLDOWN - MORE REPS THAN LAST TIME.  I realized the last workout I did was at 176 lbs but before that I had done 178.5 a few weeks ago.  
PREACHER CURL - ROCKING THE BOAT.  The first rep I need to use momentum to get started some of the other reps are good and some are bad.  Just gotta keep pushing ahead.
CABLE ROW - MORE WEIGHT THAN LAST TIME.
HAMMER CURL - MORE WEIGHT THAN LAST TIME.
OVEERALL - KILLED IT!  
 
THE SPIN CYCLE:
5 Min Peloton App Warm Up Class
 
THE WET DECK:
Swim w / Team at 10am
SWIM
300 SKP
Main Set:
6x100 (600/900)
Free/Fly/Free/Back/Free/Breast
6x50(300/1200)
Free/Fly, Free/Back, Free/Breast
3x100 (300/1500)
75 Free / 25 Stroke IM order
200 Free Pull w/ Paddles (200/1700)
150 Mixed (150/1850)
Worked on IM Turn (200/2050)
100 Cool Down (100/2150)
 
My watch say's more but I think that it's wrong.  Practice wasn't too bad.  I'm sore but that's usually the case.  Came home and took a nap.  None of the fast swimmers were there so I got plenty and maybe too much rest.   Swimming once a week isn't going to work if I want to get better.  I may join or at least swim with another team in Ocala on weekdays.  I'll have to change my workout schedule but I think I need to do it.  

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 2,300

THE LIFT AHEAD:
MON - LEG DAY + PELOTON TREAD RUN
TUE - NO GYM DAY + TEACH 30 MIN SPIN
I'm ON CALL next Monday and Tuesday so NO GYM the next mornings.  Everytime I have my On Call's I think about finding another job.  It's a great job but I hate working past my bed time.  
WED - NO GYM DAY.  ON CALL the night before so bed at 10pm.
THU - TBD + TEACH SPIN CLASS
FRI - NO GYM DAY

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE WEIGH IN:
SUNDAY - 174.2  lbs
SATURDAY - 174.0 lbs
FRIDAY - 172.2 lbs
THURSDAY - 172.0 lbs
WEDNESDAY - 172,8 
TUESDAY - 174.0 lbs
MONDAY - 173.8
SEVEN DAY AVERAGE - 173.29 lbs

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - 3,947  Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 372 g
FAT - 155 g
PROTEIN - 168 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Yoga, the sports pool with walkers and swimmers. Oh and the FitClub

SENIOR GAMES:
NONE.

IN MY HEAD:
LOTS.

I AM PROUD BECAUSE:
TBD 

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

ABOVE THE RINGS:
NONE

THE MONEY SHOT:
NONE
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.


Chestie Pump Saturday Workout With Some Random Acts of Fitness

SATURDAY!  Happy Weekend!

CHESTIE, SHOULDERS AND TRICEPS

THE WORKOUT:

5 min Peloton Cycle Warm Up
BB Flat Bench Press (170 lbs 1RM / PR)
8 x EB
4 x 160 lbs at 94.11% of 1RM / PR
3 x 160 lbs at 94.11% of 1RM / PR
3 x 160 lbs at 94.11% of 1RM / PR
3 x 160 lbs at 94.11% of 1RM / PR
3 x 160 lbs at 94.11% of 1RM / PR
(Last Time 3/3/3/3/2 and prior 4/4/4/4/3)
 
Cable Chest Fly at 72.5 lbs each side x Reps 7 / 8 / 8 / 8 / 8
(Last Time 7 / 8 / 8 / 7 / 7)
 
Cable Lateral Raise at 25 lbs each side R/L x Reps
7/7, 7/7, 6/6, 6/6, 6/6
(Last Time 6/6)
 
Tricep Rope Pushdown at 130 lbs x Reps
7 / 7 / 6 / 6 / 5
(Last Time 7 / 6 / 6 / 6 / 4 )
 
THE BREAKDOWN:
CHEST PRESS - Stuck. More than last time but still less than the time before that.  But I am training at 94% of my 1RM so that is something.
CHEST FLY - MORE REPS THAN LAST TIME
LAT RAISE - MORE REPS THAN LAST TIME
TRICEPS - MORE REPS THAN LAST TIME
OVERALL - Not too bad.  A good workout.
 
THE SPIN CYCLE:
5 Min Peloton App Warm Up Class
TEACHING 30 MIN SPIN CLASS
 
THE WET DECK:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 20,850

THE LIFT AHEAD:
SUN - BACK & BI + SWIM w/TEAM
MON - LEG DAY + PELOTON TREAD RUN
TUE - NO GYM DAY
I'm ON CALL next Monday and Tuesday so NO GYM the next mornings.  I may try to get a sub for my 30 minute spin class on Tuesday.  Everytime I have my On Call's I think about finding another job.  It's a great job but I hate working past my bed time.  
WED - CHEST 
THU - BACK & BI + TEACH SPIN CLASS
FRI - NO GYM DAY

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE WEIGH IN:
SATURDAY - 174.0 lbs
FRIDAY - 172.2 lbs
THURSDAY - 172.0 lbs
WEDNESDAY - 172,8 
TUESDAY - 174.0 lbs
MONDAY - 173.8
FRIDAY - 173.8
SEVEN DAY AVERAGE - 173.23 lbs

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - 3,542  Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 316 g
FAT - 123 g
PROTEIN - 185 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Yoga, Water Aerobics, Masters Swimming and the FitClub

SENIOR GAMES:
NONE.

IN MY HEAD:
LOTS.

I AM PROUD BECAUSE:
TBD 

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

ABOVE THE RINGS:
NONE

THE MONEY SHOT:
6/14/24
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.