And I’m an 88-year-old woman who is having a lot of fun doing these exercises. Movement is the most important activity one must do to be comfortable and able in our "golden years."
God bless you Miss I don't know who is inspiring me more to do this exercise miss you or him my answer is the Blessed 88 yr old woman. Thank you for the Powerful inspiration Misd andGod bless you your entire family and the future family members that God plans to bring in this world Miss. PEACE.
I laud you, deedavis - I just typed about how it may be too late for me, but now wondering, after reading your comment, if there might be hope if I start now. Thank you!!
62 and administrator of a social model adult care residence. You are awesome. Because of you I can look forward to another season of sup surfing in Long Beach NY … you have fans here on strong island
I'm 77 and in pretty good shape. I like these movements as they focus on functional fitness. I will incorporate them with my 5 to 10 mile walks and gym time.
Just-Thank y'all. I'm 71 stiff as a board but improving. Very necessary movements not thought about when I had fewer decades under my belt. Thanks again.
This is great. I'm only 33 but thinking long-long-term, I want to be able to play with my grandkids (if I'm fortunate enough to have any) and it not wreck me. Introducing these kinds of mobility practices are going to be helpful. Thanks for making this.
Do it mate - do it for yourself. I'm 62 and I still play active and aggressive sports I love the fact that I can still run and dive around with far more agility and conviction than most people 20 - 30 years younger than me.
As a 46 year old guy I can tell you that there is a ton of value in simple, functional mobility exercises like these. Coupled with strength training it really helps to bulletproof the body as best as possible.
Some of the best balance/strength movements i have found.Thanks so much for posting.The old adage," We don't stop moving because we grow old, we grow old because we stop moving ", is so true.
Happy birthday dear Ryan 🎂 I'm going to turn into my 47 and I recently enrolled in university 😃 my body and mind are becoming younger and younger 😍😍😍 keep on moving together 🙏🫶
You guys always come up with well thought out and imaginative routines. Thank you and happy birthday Ryan. GMB programmes are keeping this Grandad moving.
Happy 50th Ryan! I'm approaching my 60th. I've been doing GMB off and on for nearly two years now. Still struggling with lower back pain, hip flexibility and upper body strength, but already doing far better than I was before. Just completed an 11-day hike on the Corfu Trail with no back or hip issues, partly thanks to doing your 5-minute warm-up each morning. Surprised myself by being able to do all these moves (yay!), although my Twisting Get-Up could be a lot smoother. 😬 Another fun routine to add to the mix, thanks!
Omedetou and welcome to the over 50 club 🎂. My wife and I started our fitness journey again 5 years ago so that we'll be fit to take care of our (future) grandkids.
I have a M.S. Exercise Science, certified trainer for 20+ years and spent 6 yrs on instruction in a physical therapy clinic in suburban L.A. I was never privy to seeing any therapists doing this with their patients. You have given me some new ideas for my clientele, thank you.
Hope this is helpful. You can see more of the details on how we selected these movements (and dig deeper into our backgrounds/credentials, if you care) here: gmb.io/live-forever/ :)
Happy birthday Ryan.Hope you are doing well.I love the real world solutions for the problems that arise in the real world such simple and easy movements to fix some real problems for people.Well done keep it up
Thanks very much for these! I’m 57 (with lumbar foraminal stenosis / radiculopathy) and recently added the animal movements (bear, monkey, frogger, crab) from another of your videos to my daily routine and they’re making a difference! 🙏🏽
I like the twisting get-up because it's the most difficult for me to complete the start-end with my legs so completely crossed like you... so I'm motivated to get there.
Happy birthday Ryan C. Hurst 🎂🎉🍾 You guys have been giving some great free content lately, I'm so glad that I've discovered your channel then your programs, big game changer in my fitness journey, thank you! P. S. Favorite exercise of this routine : crab toe-taps
Genial, como siempre. Gracias Ryan and GMB. Yo estoy en mis 40´s y ya voy buscando más una forma de ejercicio sostenible para la longevidad. Deseando que salga el nuevo programa! Tengo todos los de GMB!
🤩 I like these. I am getting up there in age. 67 going on 97. I have really let myself go the last 20 years. Great video. I think this will help me. I need something simple and effective so I don’t get board or feel like it is too much work. I think these should work for me.
We just had another client in their 90s sign up yesterday, so you're in good company ;) Just take it gradually and be as consistent as you can. You're not too late to make progress.
I'm am 61. I consider myself to be in good shape. This routine raises the heart rate and works all the muscles we need to be active. The balancing toe touch was a real challenge. I hope I will ad all these exercises a few days a week.
Right on, Alan. Glad you've kept yourself active :) Check out the article mentioned in the description too, and there's hints for other things that will help.
In 2005 a doctor told me that unloading a 53 feet trailer was not good exercise yet he could not explain why I was hot, tired and thirsty afterwards. There's a grocery warehouse I used to deliver to 20 minutes from his office and I invited him to come help me the next time I was there so he could see for himself. He declined. I guess using a manual pallet jack and breaking down some pallets was too much exercise for him? A load of soap/detergent weighs about 42,000 pounds but it is shrink wrapped and palletized. If the pallets are too high then you have to move the high layers onto another pallet. Grocery warehouses are driver unload or you can hire one of their people to do it for you. Depending on the warehouse it run $40 and up. Something like a load of Tide since it's mostly a straight pull off I'd do myself and send in a receipt for $80 for 1.5-2 hours of labor. Now, a load of Colgate can take 6-8 hours because of the mixed bag of items and you can't have more than one line item on a pallet. If there's an item that was not ordered it will be refused and then you will have to get in touch with your company for disposal. One time I ended up with 6 cases of 1/2 gallon cans of pineapple. The freinds I made that week at a few shippers!
You showed up in my suggested watch list. I'm very happy you did. I really like everything I've read and watched so far. I think you are going to be a part of my daily life. Thank you for so time and thought you and your team have put in to sharing your knowledge.
It's so easy to get into an exercise rut. I do weights, cardio and tai chi. This is a great addition I'm sure will serve me well going forward. Thanks!
Yes sir nice to see your all of these things which I have done in my teens.I mean it is nearly a decade and I will love to try it slowly. Thanks❤ for your🙏 humble advice.
Ryan, wishing you a very happy fiftieth birthday along with many more future birthday. I hope you have an absolutely wonderful day with those whom you love. Thank you for this inspiring video; I am couple of years behind you, and the speed skaters and crab toe touches I like the most, and which I am going to incorporate into my daily routine. Again, have a great day, and enjoy the entirety of the year.
Awesome video my friend im almost 68 and i found out real quickly how we lose mobility as we age im trying to incorporate these movements in this old stiff fram thks keep up the great content
Happy B'day Ryan. Great stuff. I like to do the pick up / put down move in a clock shape. i.e. place at 12 o'clock pick it up, repeat at all the other hours. I am curious to try it out from the different standing positions.
What exercises you showed pushups (dandasana and chaturang dandasana) twisting etc are yoga moves. I do yoga daily early morning, i learnt yoga from childhood and I did teacher training and do take yoga classes. After 62 i feel my hamstring glutes tighten very fast. During exercise they are so smooth and yoga moves are flawless. I walk 5kms daily in one stretch. My routine yoga 1:15hr 6am. Walk at 9am one hour. But after sometime they become stiff. Whole day stiffness persist while walking at home doing daily chores. Hip joints pain while sleeping Diet is extremely satvic
Awesome. This just popped up. I'm heading towards 50 and I resistance training but an not flexible at all and my body is tight and painful. I will start ASAP 😀
Right on - this is the best time to work on loosening up a bit, and we've got a bunch of videos on here to help. Let me know if you've got a specific area that's tight or causes problems for you :)
These were all a piece of cake for me except the support yourself on one arm and touch the other toe, which was quite difficult. Interestingly it’s easier with me left arm (non-dominant), which I suspect is due to some shoulder issues. I’m 63. Thanks for this vid.
Right on. And most of them *should* definitely be easy. Brushing your teeth is easy, but it's still important daily maintenance. And when you find one that's more of a challenge, that just shows something to spend a bit more time on :)
@@gmbfit Thanks for the prompt reply. I’ve been doing burpees, so am pretty strong from all the push-up’s and squats. I do deep squats, so the getting things from behind was easy. I’m glad to have these exercises to add, and look forward to any similar videos you might have or suggestions. I mostly ski and hike for exercise. I plan to modify the push-ups in the burpees as per your video as it looks helpful for the shoulders. Thanks again.
I will be turning 60 next month, and definitely could use these movements. But I am blind, and have difficulty understanding the movements you are doing. if you could be a bit more descriptive, that would be great.😅
These movements are pretty complex. It would be even better to learn from trainer in person who can tel you for sure whether or not you're doing it right.
Here is another one to build strength and insurance with very little weight: 8 pound sledge hammer. Start out with 10 strikes to the ground ( weed patch ) then switch hand positions and do another ten. You should wear goggles and gloves. Also shoes or boots you don’t mind getting dirty😉 Eventually as you work up to higher number of strikes it will not matter. Start counting the minutes instead 10 minutes for each hand position would be pretty awesome. By then yo will be in good shape! It is important to do deep squats after this kind of workout to help the back recover. 😉 As a firefighter this is how I trained for axe work, along time ago.
And I’m an 88-year-old woman who is having a lot of fun doing these exercises. Movement is the most important activity one must do to be comfortable and able in our "golden years."
Right on, Dee!
God bless you Miss I don't know who is inspiring me more to do this exercise miss you or him my answer is the Blessed 88 yr old woman. Thank you for the Powerful inspiration Misd andGod bless you your entire family and the future family members that God plans to bring in this world Miss. PEACE.
I laud you, deedavis - I just typed about how it may be too late for me, but now wondering, after reading your comment, if there might be hope if I start now. Thank you!!
So great!!! It would be awesome if you posted some videos! I wish there had been digital cameras back when my mom was doing her rehab in her 80s!
62 and administrator of a social model adult care residence. You are awesome. Because of you I can look forward to another season of sup surfing in Long Beach NY … you have fans here on strong island
You just made my day. Keep kicking butt. :)
I'm 77 and in pretty good shape. I like these movements as they focus on functional fitness. I will incorporate them with my 5 to 10 mile walks and gym time.
Just-Thank y'all. I'm 71 stiff as a board but improving. Very necessary movements not thought about when I had fewer decades under my belt. Thanks again.
Most of us don't start early enough, that's for sure
@@gmbfit Thanks Soo much
You’re turning 50 and I’ve just turned 71. You guys ROCK!!
Happy birthday to you
Happy birthday!
Me too happy 70s!
This is great. I'm only 33 but thinking long-long-term, I want to be able to play with my grandkids (if I'm fortunate enough to have any) and it not wreck me. Introducing these kinds of mobility practices are going to be helpful. Thanks for making this.
Do it mate - do it for yourself. I'm 62 and I still play active and aggressive sports I love the fact that I can still run and dive around with far more agility and conviction than most people 20 - 30 years younger than me.
This is great to hear that you're thinking about the long run, Thomas. 👊🏻😎👍
As a 46 year old guy I can tell you that there is a ton of value in simple, functional mobility exercises like these. Coupled with strength training it really helps to bulletproof the body as best as possible.
Some of the best balance/strength movements i have found.Thanks so much for posting.The old adage," We don't stop moving because we grow old, we grow old because we stop moving ", is so true.
Yep, that's exactly how it usually goes.
Happy Birthday!!! These exercices give energy and a lot of fun. Many thanks for sharing...
Happy birthday dear Ryan 🎂 I'm going to turn into my 47 and I recently enrolled in university 😃 my body and mind are becoming younger and younger 😍😍😍 keep on moving together 🙏🫶
This is so cool to hear!
Happy Birthday, Ryan!
Thank you!
Wish you a very happy birthday Ryan!
Thank you!
I'm 70 plus always looking for a challenge Balance and functionality is supreme Happy Birthday to you!
Cheers!
Happy Birthday, Ryan. I am 55 and make your moves for more than 4 years. A great inspiration all the time. Thanks a Lot.
This is great to hear! Cheers
You guys always come up with well thought out and imaginative routines. Thank you and happy birthday Ryan. GMB programmes are keeping this Grandad moving.
A true diamond 💎 you gave us all the exercises upfront then get into each one. Thank you 😊
Happy Birthday, Ryan! You are definitely the fittest 50 year old I have seen. Keep it up!
Thank you! 😁
Happy 50th Ryan! I'm approaching my 60th. I've been doing GMB off and on for nearly two years now. Still struggling with lower back pain, hip flexibility and upper body strength, but already doing far better than I was before. Just completed an 11-day hike on the Corfu Trail with no back or hip issues, partly thanks to doing your 5-minute warm-up each morning. Surprised myself by being able to do all these moves (yay!), although my Twisting Get-Up could be a lot smoother. 😬 Another fun routine to add to the mix, thanks!
Glad to hear that the practice is helping :) 11 days is no joke!
I love the way you say the pick it up put it down move so original but an awesome move. Got my son doing Elements with me. Happy Birthday Ryan!
That's awesome!
50! You are getting up there ;). Thank you for this one. I saved it and will test them out, hopefully I am not too brittle to do them LOL.
Happy birthday, me too... I'll be 50 in 3 weeks. Feeling great thanks to your videos:)
Happy birthday to us! 😁👍
Happy birthday, Ryan! It’s so like you to give US a present on your special occasion.
I'm so freaking glad I found this channel
😁🤘
Omedetou and welcome to the over 50 club 🎂. My wife and I started our fitness journey again 5 years ago so that we'll be fit to take care of our (future) grandkids.
Arigato! That's great to hear!
I have a M.S. Exercise Science, certified trainer for 20+ years and spent 6 yrs on instruction in a physical therapy clinic in suburban L.A. I was never privy to seeing any therapists doing this with their patients. You have given me some new ideas for my clientele, thank you.
Hope this is helpful. You can see more of the details on how we selected these movements (and dig deeper into our backgrounds/credentials, if you care) here: gmb.io/live-forever/ :)
Most of the Moves I found just looking at them is going to be very useful to Me.!! Many thanks for this!!!
Just did one minute of each, it was a great warmup. I was surprised by the initial difficulty of the crab toe-taps, what a great exercise!
They can catch you off-guard ;)
Happy birthday Ryan.Hope you are doing well.I love the real world solutions for the problems that arise in the real world such simple and easy movements to fix some real problems for people.Well done keep it up
Thank you so much. 🙏
Good set of basic exercises. Will start dojng them
This feels like many exercises. Many…thanks for the plan.
This is a great video. It makes good sense with no gym requirement!
These are really great exercises. The twist to get up off the floor from cross legged position using one hand an as anchor is so useful at age 67.
And really at any age! Glad you're digging it :)
excellent!!!! thank tou!!!👌💪
Thanks!
Thanks very much for these! I’m 57 (with lumbar foraminal stenosis / radiculopathy) and recently added the animal movements (bear, monkey, frogger, crab) from another of your videos to my daily routine and they’re making a difference! 🙏🏽
Right on! Really happy to hear this!
I like the twisting get-up because it's the most difficult for me to complete the start-end with my legs so completely crossed like you... so I'm motivated to get there.
Really good choice of movements and great rationale!
Thanks!
Wonderful exercises. Thank you.
Really worth to try. Thank you.
Will work on all 5 exercises... Thank you
Excellent e très ludique . Merci !😇 Excellent and very entertaining. Thank you!😇
Happy birthday Ryan C. Hurst 🎂🎉🍾
You guys have been giving some great free content lately, I'm so glad that I've discovered your channel then your programs, big game changer in my fitness journey, thank you!
P. S. Favorite exercise of this routine : crab toe-taps
Thank you! I love crab toe taps as well. 😎👍
Getting back into doing exercise & loving your workouts.
That's great to hear :)
Thanks.
Thank you for these! I need to be better at making time for these functional movements. So much fitness so little time 😅
I hear ya! Lots out there. :)
Genial, como siempre. Gracias Ryan and GMB. Yo estoy en mis 40´s y ya voy buscando más una forma de ejercicio sostenible para la longevidad. Deseando que salga el nuevo programa! Tengo todos los de GMB!
¡Gracias! ¡El nuevo programa es divertido y efectivo para la longevidad! 😎👍
Veo que sigues aprendiendo español! Si alguna vez quieres practicar con un nativo, será un placer jejeje. Un saludo desde Andalucía
🤩 I like these. I am getting up there in age. 67 going on 97. I have really let myself go the last 20 years. Great video. I think this will help me. I need something simple and effective so I don’t get board or feel like it is too much work. I think these should work for me.
We just had another client in their 90s sign up yesterday, so you're in good company ;)
Just take it gradually and be as consistent as you can. You're not too late to make progress.
Love these. And happy 50th Ryan. You don’t look a day over 49!!
Ha! Thanks! 😁
Give him four more days... ;)
These are fantastic!
This is awesome can’t wait to try it out. I am 72 and work out 2 hours per day!
I'm am 61. I consider myself to be in good shape. This routine raises the heart rate and works all the muscles we need to be active. The balancing toe touch was a real challenge. I hope I will ad all these exercises a few days a week.
Right on, Alan. Glad you've kept yourself active :) Check out the article mentioned in the description too, and there's hints for other things that will help.
i like the ski jumps as its an off the ground exercise..
I just turned 67
I need this
Thank you
In 2005 a doctor told me that unloading a 53 feet trailer was not good exercise yet he could not explain why I was hot, tired and thirsty afterwards. There's a grocery warehouse I used to deliver to 20 minutes from his office and I invited him to come help me the next time I was there so he could see for himself. He declined. I guess using a manual pallet jack and breaking down some pallets was too much exercise for him?
A load of soap/detergent weighs about 42,000 pounds but it is shrink wrapped and palletized. If the pallets are too high then you have to move the high layers onto another pallet. Grocery warehouses are driver unload or you can hire one of their people to do it for you. Depending on the warehouse it run $40 and up. Something like a load of Tide since it's mostly a straight pull off I'd do myself and send in a receipt for $80 for 1.5-2 hours of labor. Now, a load of Colgate can take 6-8 hours because of the mixed bag of items and you can't have more than one line item on a pallet.
If there's an item that was not ordered it will be refused and then you will have to get in touch with your company for disposal. One time I ended up with 6 cases of 1/2 gallon cans of pineapple. The freinds I made that week at a few shippers!
Manual work is no picnic.
Excellent video.
Loving tis. Happy belated birthday. We old folks must stick together 🤣💪
I will try this as a warm up routine for my trainings next week ❤
Happy birthday Ryan. Still looking fit as a fiddle! Great selection of exercises for daily function
Thank you!
Great channel, great information, keep up!
You showed up in my suggested watch list. I'm very happy you did. I really like everything I've read and watched so far. I think you are going to be a part of my daily life. Thank you for so time and thought you and your team have put in to sharing your knowledge.
Thanks for that - glad you've found it helpful :)
My wife is starting to like your routines too. We are not far behind you on the age department btw. Great video!!! Thanks!!
Right on! Cheers
Great video. Useful information 👍
I turned 50 this year and will try these exercises 👍🏻💪🏻
😎👍
It's so easy to get into an exercise rut. I do weights, cardio and tai chi. This is a great addition I'm sure will serve me well going forward. Thanks!
Yes sir nice to see your all of these things which I have done in my teens.I mean it is nearly a decade and I will love to try it slowly. Thanks❤ for your🙏 humble advice.
Take it slow and just keep doing what you can and what you find works :)
Happy Birthday Ryan! Great video and I loved the piece you put out interacting with Ryan from the future. These moves are great!
Too awesome, thank you again!
Really good selection of moves. I'm quite a bit older than you! Press-ups probably my favourite.
Right on!
I love this, even tho It is simple its so important for my 50+ bones!!! thank you!
Right on - simplicity makes it much easier to actually use :)
Ryan, wishing you a very happy fiftieth birthday along with many more future birthday. I hope you have an absolutely wonderful day with those whom you love. Thank you for this inspiring video; I am couple of years behind you, and the speed skaters and crab toe touches I like the most, and which I am going to incorporate into my daily routine. Again, have a great day, and enjoy the entirety of the year.
Thank you!
Great stuff!
Hahaha! I clicked because of the thumbnail, but stayed because the movements are actually practical for the body...thanks very much!
haha perfect :)
love all of them
Great Moves! Thanks!!
I am 50 got on hormone therapy i needed it sleep better got a better diet intermittent fasting, and i train with weights push pull 4 times per week
Great exercises. Thank you!
Thinning a well thought collection of movements. Thanks 🙏
Awesome video my friend im almost 68 and i found out real quickly how we lose mobility as we age im trying to incorporate these movements in this old stiff fram thks keep up the great content
Thanks, Tony!
Epic thumbnail
😁
Thanks for the video
Real functional movements. BTW : outdoor sites are inspiring too.....
Getting outside is always a good idea :)
Thank you!
i also like the plank variation where you lift cross opposite limbs, left foot right hand in succession
It's a good one, for sure :)
Happy B'day Ryan. Great stuff.
I like to do the pick up / put down move in a clock shape. i.e. place at 12 o'clock pick it up, repeat at all the other hours. I am curious to try it out from the different standing positions.
That's an excellent idea :)
What exercises you showed pushups (dandasana and chaturang dandasana) twisting etc are yoga moves.
I do yoga daily early morning, i learnt yoga from childhood and I did teacher training and do take yoga classes. After 62 i feel my hamstring glutes tighten very fast. During exercise they are so smooth and yoga moves are flawless. I walk 5kms daily in one stretch. My routine yoga 1:15hr 6am. Walk at 9am one hour. But after sometime they become stiff. Whole day stiffness persist while walking at home doing daily chores. Hip joints pain while sleeping
Diet is extremely satvic
So you're spending over two hours a day doing "flawless" exercise and still feeling still all day and have pain... I think I found the flaw :(
@@gmbfit whats that,😂 aging 😭. Noooo i was athlete, now also i play badminton TT. Without movement is like a Bamboo
I saved those. I do adult old guy ski racing,(64) I think I will incorporate those moves to my program.
Right on - hope you enjoy it :)
Happy birthday!
Hi Stephen, I noticed that your last name is similar to my maiden name "McGough" (pronounced ma-gow). How do you pronounce your name?
Thank you!
Thanks for the good ideas! Going to subscribe and thumbs up!
Thanks - enjoy :)
Awesome. This just popped up. I'm heading towards 50 and I resistance training but an not flexible at all and my body is tight and painful. I will start ASAP 😀
Right on - this is the best time to work on loosening up a bit, and we've got a bunch of videos on here to help. Let me know if you've got a specific area that's tight or causes problems for you :)
Hamstrings and lower back are the sore points.. and hip flexors
This one: th-cam.com/video/d54Ifhvchic/w-d-xo.html
Thank you
thanks bud ......dealing with herniated l5-si issues ...hope this helps
Please do what your doctor tells you, first and foremost.
this is really great
Good stuff!
I'll be 50 in about 100 days. 😉
Thanks Ryan for the challenge.
Yes,
It's great!
13/7/24 done. Got them all 😹. Thanks GMB ✌🏾🙏🏾✊🏾👏🏾👏🏾👏🏾
These were all a piece of cake for me except the support yourself on one arm and touch the other toe, which was quite difficult. Interestingly it’s easier with me left arm (non-dominant), which I suspect is due to some shoulder issues. I’m 63. Thanks for this vid.
Right on. And most of them *should* definitely be easy. Brushing your teeth is easy, but it's still important daily maintenance. And when you find one that's more of a challenge, that just shows something to spend a bit more time on :)
@@gmbfit Thanks for the prompt reply. I’ve been doing burpees, so am pretty strong from all the push-up’s and squats. I do deep squats, so the getting things from behind was easy. I’m glad to have these exercises to add, and look forward to any similar videos you might have or suggestions. I mostly ski and hike for exercise.
I plan to modify the push-ups in the burpees as per your video as it looks helpful for the shoulders.
Thanks again.
Poifect!
How about 60
I like it i do forward and backwards lunges daily
Lol the smile with URL
EXERCISE IS NO 1 FOR ME AND NO 2 MY WIFE NO 3 MY FAMILY. EXERCISE IS VERY IMPORTANT FOR HUMAN BODY. 🇲🇺🇲🇺🇲🇺🇲🇺
I will be turning 60 next month, and definitely could use these movements. But I am blind, and have difficulty understanding the movements you are doing. if you could be a bit more descriptive, that would be great.😅
These movements are pretty complex. It would be even better to learn from trainer in person who can tel you for sure whether or not you're doing it right.
Here is another one to build strength and insurance with very little weight: 8 pound sledge hammer. Start out with 10 strikes to the ground ( weed patch ) then switch hand positions and do another ten. You should wear goggles and gloves. Also shoes or boots you don’t mind getting dirty😉
Eventually as you work up to higher number of strikes it will not matter. Start counting the minutes instead 10 minutes for each hand position would be pretty awesome. By then yo will be in good shape! It is important to do deep squats after this kind of workout to help the back recover. 😉
As a firefighter this is how I trained for axe work, along time ago.