The setup: Stand with your feet slightly apart and your knees slightly bent. Hold a dumbbell in each hand using an underhand grip, your arms at your sides, palms facing inward.
The move: Contract your abdominals. Curl the dumbbells up to your shoulders while twisting your palms so that they are facing you at the top of the move. Pause for a second, then gradually lower the dumbbells to the starting position. Control your movements throughout the entire exercise, exhaling while lifting the dumbbells up and inhaling on the return. Continue until the entire set of 8 to 10 repetitions is complete. If you are performing multiple sets of this exercise, take a deep breath, wait 15 to 30 seconds, and begin your next set.
Tip: Maintain your posture throughout the entire exercise and do not allow the dumbbells to “fall” back down.
The setup: Stand erect with your feet shoulder width apart, your arms down, and a slight bend in your elbows. Hold a dumbbell in each hand, one in front of each thigh, with your palms facing inward toward each other. Keep your knees slightly bent.
The move: Contract your abdominal muscles. Raise both dumbbells out to your sides in a semicircular motion. Pause for a second before gradually lowering the dumbbells to the starting position. Control your movements throughout the entire exercise, exhaling as you raise the dumbbells and inhaling as you return to the starting position. Continue until the entire set of 8 to 10 repetitions is complete. If you are performing multiple sets of this exercise, take a deep breath, wait 15 to 30 seconds, and begin your next set.
Tip: Keep your back straight and your head up as you go through the move.
The setup: Stand with your feet slightly apart and your knees slightly bent. With your arms fully extended (but not hyperextended) above your head, hold one dumbbell, using an interlocking grip.
The move: Contract your abdominal muscles. Gradually lower the dumbbell back behind your head and neck while keeping your elbows in place above your head. Continue until your forearms are parallel to the floor. Pause for a second, then gradually raise the dumbbell to the starting position. Control your movements throughout the entire exercise, inhaling while lowering the dumbbell and exhaling while raising it back up. Continue until the entire set of 8 to 10 repetitions is complete. If you are performing multiple sets of this exercise, take a deep breath, wait 15 to 30 seconds, and begin your next set.
Tip: Maintain your posture throughout the entire exercise; avoid arching your back.
The setup: Stand erect with your feet slightly apart. Hold a dumbbell in each hand with your arms down and your palms facing your thighs. Your closed fingers should be lightly touching your thighs. Keep your knees slightly bent.
The move: Contract your abdominal muscles. Raise both dumbbells in front of you to shoulder height. Pause for a second, then return to the starting position. Control your movements throughout the entire exercise, exhaling as you raise the dumbbells and inhaling on the way down. Continue until the entire set of 8 to 10 repetitions is complete. If you are performing multiple sets of this exercise, take a deep breath, wait 15 to 30 seconds, and begin your next set.
Tip: Keep your back straight and your head up as you go through the move.
1. Lie on your back with your knees bent and your feet flat on the floor. Place your arms at your sides, palms facing down.
2. Squeeze your glutes and slowly raise your butt off the floor until your body forms a straight line from your knees to your shoulders. Hold this position for 3 to 5 seconds, then slowly lower yourself to the floor. Tip Press with your heels, not toes, when you begin to press up.
THIS MOVE WORKS: Glutes, Hamstrings, Hips, Lower Back
1 Cup rolled oats
1/2 Cup Natural Peanut Butter
1/3 Cup Honey
1/4 Cup Chopped Dark Chocolate
2 tablespoons flax seed
2 tablespoons chia seed
1 tablespoon chocolate protein powder
1. Stir oats, peanut butter, honey, chocolate, flax seeds, chia seeds, and protein powder together in a bowl until evenly mixed. Cover bowl with plastic wrap and refrigerate for 30 minutes.
2. Scoop chilled mixture into balls. Keep cold until serving.
When I first met Paul and Clark, I weighed over 350lbs and things got off to a rocky start on day one of my very first session. At the check in at Milsaps College you were supposed to say your name so they could check you off the list. Clark had his head down when I walked up and said, “Last name Ever, first name Greatest” – he flipped page after page and got frustrated that he couldn’t find the name – so then I said, “Well, you may find it under Neely, Daryl which is essentially the same meaning.” Now we all know Clark to be “The Nice One”, well on day one I succeeded in turning the “The Nice One” into the “Incredible Hulk”. It was so rough that I almost said screw this and walked out – and 5 years and well over a 100 lbs. later, I still haven’t walked-out, thanks to Paul Lacoste Sports (PLS) and especially my fellow teammates. The thing about working-out is that you can convince yourself that you’re giving it your all.
The thing about training with PLS is that you WILL give it your all because your teammates and coaches will not allow otherwise. And because you’re giving extraordinary effort, you get extraordinary results.
I honestly believe that PLS saved my life. I wasn’t on any medications or having any health issues that I was aware of, but looking back on it my quality of life and potential quantity of life was low- very low. PLS changed that. Dropping the weight, keeping it off and making a lifestyle change has actually been pretty easy. Easy because just like the other things that you’re most successful at in your life – you don’t do it alone. Yes, you can replicate the workouts of PLS. Yes, you can do the same drills. But nothing replaces the motivation and pushing you to give it your all like having teammates does.
Being pushed to the NEXT LEVEL by your coaches and being in the trenches with others really brings the best and the beast out of you. At PLS, you’re never alone in the deal. At PLS, no one is going to lie to you to spare your feelings.
At PLS, you’re going to get pushed to and through the truth. And the truth is, you can go to the NEXT LEVEL. One drill, one station, one day, one week at a time. And that same attitude goes with you the rest of the day.
You find you somebody you can’t keep up with, and you give it your all to keep up with them. One day you pass them, and you just don’t set your sights on keeping up with the next person – you also encourage the person you caught up with to keep fighting and pass you. Sounds crazy, but it works.
PLS has provided me with a new lease on life. I’m healthier. I’m happier. I’m faster. I’m stronger. And that’s not just in the physical sense. PLS is mental. Very mental. The 5:00 a.m. workout sets the tone for the rest of the day. For the most part, nothing the rest of the day is as tough as that hour, but the rest of the day is more rewarding because that hour was so tough. When it’s done, you can’t wait to get out of there. But when the twelve week session ends, you can’t wait for the next session to start-up.
Paul often talks about the “ripple effect” of PLS; when you stick to it people will see the change in you and they will also begin to change – even if they don’t join PLS. In the past five years, my daughters have embraced healthier eating choices. The oldest even became a vegetarian on her own. My son loves to go to the gym with me and asks about drills and workouts. My girlfriend and I often do fasts or smoothie cleanses together, as well as encourage each other to eat right. And my mother, who has smoked my entire life, not only quit smoking and has stuck with it, but she purchased and now regularly rides her stationary. None of these things “just happened” – they are ripples of PLS. On some level it is all connected and attached to the PLS program and my participation in the program. The “ripple effect” is real. If you change, and stick with it, people around you will start to change too – even if it’s never spoken.
PLS can change Mississippi – I know because it changed me.
C. Daryl Neely
Making your own black beans is easy and economical. First, presoak the beans overnight, covering with water. Before cooking, strain the beans and add fresh water. You can cook the beans on the stovetop, in a pressure cooker, or in a slow cooker.
To cook on the stovetop, add 3 cups of water for each cup of beans and cook over medium heat, partially covered, for 1. to 2 hours, skimming off any foam.
In a slow cooker, use 3 cups of water for each cup of beans and cook on low for 8 hours. (6 servings)
Canola oil, 1 tablespoon
Red onion, finely chopped, 1/2 cup
Garlic, minced, 1 tablespoon
Ground cumin, 1/4 teaspoon
Dried oregano, 1/4 teaspoon
Sea salt, 1/4 teaspoon
Black beans, cooked, 3 cups, or 2 (15-ounce) cans black beans,
drained, liquid reserved
Bay leaves, 2
Brown or white rice, cooked, 3 cups
Extra-virgin olive oil, 6 teaspoons
1. Heat the canola oil in a large, heavy pot and cook the onion until translucent. Add the garlic, cumin, oregano, and salt. Saute for 2 minutes.
2. Add the beans and bay leaves. If using canned beans, add a small amount of the liquid along with the beans. Cook for 5 to 8 minutes on medium heat.
3. Remove the bay leaves.
4. To serve, put about 1/2 cup of cooked rice on a plate and top with 1/2 cup of black beans. Drizzle 1 teaspoon of olive oil on the top.
Total fat, 8.2 g
Saturated fat, 1.1 g
Transfat, 0.0 g
Polyunsaturated fat, 1.7 g
Monounsaturated fat, 5.1 g
Total carbohydrate, 45 g
Dietary fiber, 9 g
Sugars, 3 g
Protein, 10 g
Sodium, 105 mg
Getting in shape and burning extra calories doesn’t have to be as hard as you think. We don’t have to spend hours in the gym contrary to what you have heard. Did you know there are 3500 calories in one lb. of fat? Seems like a lot, but if we can focus on burning extra calories each day by maximizing the time you spend in the gym by working out more efficiently, as well as making it a priority to burn extra calories at the times they would be spared, you will see a difference in your shape. Here are 10 ways you can burn more calories and shape up in and out of the gym. Keep in mind, small changes in your daily routine while practicing a healthy diet can only bring positive change to your physique.
1. Run in the Sand
Change up your normal walking, jogging and running routine by exchanging the pavement for the sand. The sand acts as added resistance, working muscles harder, creating better lung power and can burn from 20 to 50 percent more calories!
2. Focus on Compound Workouts
Compound moves stimulate more muscle building hormones. To build and create a lean, toned body you need to stimulate your androgen hormones that are growth hormones and testosterone. Growth hormone release peaks around midnight when your body regenerates overnight. Stimulating it via exercise will give it a welcome boost, but you need to get at least 8 hours good sleep a night to maximize its and the other androgen’s potential for improved fitness and health.
3. Jump Rope Between Sets
Jumping rope is one of the best cardiovascular exercises there is. It keeps our heart rate elevated while working the whole body. Instead of sitting around between sets, skip rope for 60 seconds. This is called “active recovery” and can increase caloric expenditure while preventing muscle breakdown.
4. Do Circuit Training
Doing one exercise after another keeps your heart rate at an efficient fat-burning level. The idea is exercising continuously. The fact that there is no rest in-between sets while working multiple muscle groups per workout, gives you more bang for your buck in the fat burning department. This form of training can be done at a gym, in your home and even outdoors.
5. Use Kettlebells
KB Training offers you the ability to burn fat with high-intensity workouts while sculpting your body from head to toe. Using kettle bells in your fitness routine can challenge your body and build strength, stamina, endurance and flexibility unlike other pieces of equipment. The functional movements that you perform with a kettle bell resemble movements that you perform every day. Kettle bells workouts are effective at increasing strength by using full-body functional movements that incorporate several muscle groups for each exercise, building lean muscle mass and increasing metabolism in return.
6. Choose Sprints
Sprinting causes significant caloric expenditure, yields positively for excess post exercise oxygen consumption and provides some enhancement to the cardiovascular system. Sprinting also assists in the development in a stronger lower body and core by adapting to the performance needed for speed.
7. Do Jumping Jacks on Breaks
The average commercial break lasts 2 to 3 minutes. Take that time to do some jumping jacks. The calories burned per 1 min of jumping jacks are about 7.8. Times that by 3 and you get 23.4 calories burned in that commercial break. Swap the snack you may eat during your favorite TV program with jumping jacks and watch the calories go right out the window!
8. Use Supersets and Giant Sets
Not only are supersets time efficient, it helps build muscle and burn fats by the increase Lactic Acid production, which helps boost Growth Hormone (GH) levels in the body. The body responds to the reduced pH (increased acidity) in the body from the production of Lactic Acid by secreting GH. GH is a powerful fat loss and muscle building hormone. Giant sets are great for bringing up your lagging muscles. Giant sets “shock” muscles into growing by forcing more blood into a specific muscle group which helps deliver amino acids. This helps with the healing process of ripped muscle tears resulting in muscle growth. The added intensity of Giant sets will also boost your metabolism and fat loss while recruiting more muscle fibers per work out due to such overload.
Bodyweight workout: Other exercises that utilize machines tend to isolate a muscle group working more on bulking the muscle, while bodyweight workouts forces us to use our whole body to stabilize. This burns more calories and builds over-all strength faster than traditional weightlifting.
9. Opt for HIIT
High Intensity Interval Training causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential. HIIT also limits muscle loss that can occur with weight loss, in comparison to traditional steadystate cardio exercise of longer duration. Another benefit from these interval training workouts is, it increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session. With HIIT you burn a lot of calories in a short period of time.
10. Run Stairs
Running stairs provides a quick, gym free, fat burning workout. The calories burned when running stairs helps create a deficiency helping boost fat loss and boosting metabolism. Running/sprinting upstairs can be done as a single workout or in between sets to further increase calories expenditure. A fantastic lower body workout that sculpts and tones the whole lower body can easily include the upper body by carrying dumbbells.
1. Fruit Salad
Mix a variety of fresh fruit, a few springs of mint, and the juice of half a lemon. Consider adding a tablespoon or two of Greek yogurt if you want something a bit more substantial.
2. Raw Veggies with our Zucchini Hummus
Yields: 8-10 servings | Serving Size: 2 Tbsp | Calories: 140 | Previous Points: 4 | Points Plus: 4 | Total Fat:13.4g | Saturated Fat: 1.9g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 20mg | Carbohydrates: 4.5g | Dietary Fiber: 1.6g | Sugars: 0.6g | Protein: 2.7g
- 2 medium zucchini, peeled and chopped
- 1/2 cup tahini
- ⅓ cup lemon juice
- ⅓ cup olive oil
- 3 garlic cloves
- 1 1/2 teaspoons cumin
- Salt & pepper to taste
Combine all ingredients in a food processor, and process until smooth. Serve with crisp raw veggies, such as carrots, celery sticks, broccoli, cherry tomatoes, or cucumber slices.
3. Salad with Arugula and Grilled Salmon
The spicy arugula is a great compliment to the smoky, creamy taste of grilled salmon. Grill salmon for dinner the night before and add leftovers to healthy greens for a lunch salad.
4. Cottage Cheese with Nuts and Berries
This is a filling lunch that also satisfies your craving for something sweet.
5. Quinoa Pilaf with Veggies
Whip up a batch of quinoa on the weekend and throw in some grilled veggies for a tasty lunch option.
- 1/2 cup diced onions
- 1 cup white mushrooms, chopped
- 1 stalk celery, diced
- 2 cloves garlic, minced
- 2 tablespoons Extra-Virgin Olive Oil
- 1 cup Quinoa, pre-rinse (white or red)
- 2 cups vegetable stock, low sodium
- 1/4 teaspoon crushed red pepper flakes
- 1/2 teaspoon black pepper
- Salt to taste
In a large skillet sauce pan, add oil, turn to medium-low heat, add white mushrooms and saute for about 3 minutes. Add onion, garlic and celery and continue cooking until onion and celery are tender, about 4 minutes. Add Quinoa, red pepper flakes, black pepper and salt to taste, stir to combine. Add vegetable stock, stir and cook for 15 minutes or until liquid is absorbed
6. Spring Mix with Roasted
Pears and Feta Yields: 4 servings | Serving Size: 2 cups | Calories: 108 | Total Fat: 0g | Saturated Fats: 0g | Trans Fats: 0g | Previous Points: 1 | Points Plus: 3 | Cholesterol: 5mg | Sodium: 429mg | Carbohydrates: 24g | Dietary fiber: 4g | Sugars: 11g | Protein: 5g
- 8 cups spring mix
- 1 small red onion, sliced in half, thinly slice each half
- 2 medium Bosc Pears, peeled, seeded and sliced into small wedges, about 8 per pear
- 2 teaspoons canola or olive oil
- 1/2 cup feta cheese crumbles, fat-free
Preheat oven to 400 degrees. Toss pear wedges with oil and place flat side down, on a nonstick cookie sheet. Roast pears for 10 minutes, turn over and roast 10 additional minutes. Allow to cool slightly.
Combine spring mix, onion and pears in a large salad bowl, sprinkle with feta and serve.
7. Lettuce Wraps with Turkey and Hummus
This is a great alternative to a traditional, high calorie turkey sandwich. Hummus is much lower in saturated fat than mayo and lettuce makes a great low-cal substitute for bread or tortillas.
8. Grilled Chicken and Blueberry Salad
Serving Size: 4 salads |Calories: 266 | Previous Points: 6 | Points Plus: 7 | Total Fat: 17.9g | Saturated Fat: 2.6g | Trans Fat: 0g | Cholesterol: 25mg | Sodium: 56mg | Carbohydrates: 18.0g | Dietary Fiber: 2.7g | Sugars: 13.6g | Protein: 10.9g |
- 5 cups mixed greens
- 1 cup blueberries
- 1/4 cup slivered almonds
- 2 cups cubed chicken breasts, cooked
- 1/4 cup olive oil
- 1/4 cup apple cider vinegar
- 1/4 cup blueberries
- 2 Tbsp honey
- salt and pepper to taste
In a large bowl, toss the greens, blueberries, almonds, and chicken breasts.
For the salad dressing, combine the olive oil, apple cider vinegar, blueberries, and honey in a blender until smooth. Add salt and pepper to taste.
9. Chicken Salad Sandwich with Bok Choy, Red Grapes, and Walnuts
Yields: 4 servings| serving size: 1/4 cup chicken salad and 1 slice bread cut in half | Calories: 284 | Previous Points: 7 | Points Plus: 8 | Total Fat: 20g | Saturated Fats: 3g | Trans Fats: 0g | Protein: 10g
- 1 half chicken breast with bone, skin on for baking
- 2 teaspoons olive oil
- 1 stalk bok choy, diced
- 1 stalk celery, diced
- 1/2 cup diced walnuts
- 12 seedless red grapes, cut into 1/4 pieces
- 1/2 cup mayonnaise, no added sweeteners (Duke’s is a favorite for this recipe)
- 4 romaine heart leaves
- 4 slices Pumpernickel bread, or your favorite
Preheat oven to 325 degrees. Add walnuts to a small pan, toast in the oven for 10 minutes. Allow to cool. Heat oven to 375 degrees. Add chicken breast to a small casserole dish, brush with oil and bake approximately 30 minutes or until juice runs clean. Allow to cool. Remove skin and bones, cut into 1/2” pieces.
In a small mixing bowl combine bok choy, celery, walnuts, red grapes, mayo, black pepper and salt to taste. Add chicken pieces and toss. Add 1/2 cup chicken salad to Pumpernickel along with romaine.
10. Clean-Eating Cobb Salad
The fats in this salad come primarily from the avocados, chicken and olive oil.
Yields: 6 servings | Calories: 282 | Total Fat: 24g | Saturated Fat: 4g | Trans Fat: 0 g | Previous Points: 7 | Points Plus: 8 | Cholesterol: 84 | Carbohydrates: 8 g | Sodium: 437mg | Dietary Fiber: 4g | Sugars: 4g | Protein: 10g |
- 6 cups chopped romaine heart lettuce
- 2 ripe avocados, seeded and peeled, slice into 1” pieces
- 1 split chicken breast, cooked, skin removed and cubed
- 2 vine-ripe tomatoes, chopped
- 2 hard-boiled eggs, peeled and sliced
- 1/4 cup red-wine vinegar
- 1/2 cup extra-virgin olive oil
- 1 teaspoon honey or maple syrup
- Kosher or sea salt to taste
- 1/8 teaspoon black pepper
Combine salad ingredients in a large bowl. Combine dressing ingredients and drizzle over salad.
11. Vegetable Lettuce Wrap with Carrots, Peppers, and Hummus
Love the idea of a turkey wrap, but prefer a vegetarian option? Fill your wrap with fresh vegetables and hummus.
12. Spinach & Bean Burrito Wrap
Yields: 6 servings | Serving Size: 1 wrap | Calories: 282 | Total Fat: 5g | Saturated Fat: 1g | Trans Fat: 0g | Previous Points: 5 | Points Plus: 8 | Cholesterol: 3 | Carbohydrates: 50g | Sodium: 560mg | Dietary Fiber: 5g | Sugars: 3g | Protein: 13g |
- 6 cups baby spinach, loosely packed
- 1 (15 ounce) can black beans, rinsed and drained
- 1-1/2 cups cooked brown rice or Mexican Rice, (recipe for Mexican Rice recipe)
- 1/2 cups chopped romaine heart lettuce
- 1/2 cup grated cheddar cheese, reduced-fat
- 1/2 cup salsa (recipe), optional Pico de Gallo
- 6 tablespoons Greek yogurt, fat-free
- Kosher or sea salt to taste
- 6 (8” whole grain) wraps or tortillas
To warm tortillas, preheat oven to 300 degrees. Stack tortillas, wrap in foil, place on a cookie sheet and warm 15 minutes while preparing ingredients.
Place spinach in a food processor and pulse until finely chopped, or use a knife to dice leaves. In a large skillet turn to medium-heat, add black beans and spinach. Heat until spinach is wilted, approximately 3 minutes.
Evenly distribute spinach and bean mixture in the middle of the wraps (leaving about 2” on one end for folding), add 1/4 cup rice to each wrap, add lettuce, cheese, salsa and Greek yogurt evenly over wraps. Fold wraps over and under on the ends.
(Recipes courtesy of SkinnyMS.com)
My Fit2Fat2Fit Blog is the journal of an awkward, unnatural “athlete” who is trying to live a healthier life for his wife, kids and community. Yes, that’s me. I write about my nearly daily struggles to stay fit.
I guess I should tell how it all got started.
I have been an on-and-off athlete nearly my whole life. In my early 40’s, I got serious about exercise after a family member had heart surgery. I even trained for and ran The Marine Corps Marathon in 2010 (and raised $13,000 for melanoma research). I weighed 195lbs. and had a 36-inch waist. At 42, I was in the best shape of my life.
Then the wheels came off.
When I got home, I was made part-time and had to take a second job to survive. I was required to come into the office before 6 a.m. and didn’t get off from my other job until 7 p.m. that night. I was depressed and exhausted. So I ate fast food and drank soda for the cheap energy to keep me going. In less than a year, I had gone from running a marathon to not being able to walk up a flight of stairs. I had gained over 50 lbs. and my waist had ballooned to 42 inches.
I was the poster child for a heart attack — and was stressed, angry, fat and miserable. That’s when Paul Lacoste and my wife did an intervention on me.
Paul’s son went to Amy’s school and one day in carpool, he told her he really wanted to train me. She since she really didn’t want to bury me, she encouraged me to sign up for his bootcamp. So within a week, I was at Jackson State, in line 8 and thinking I was going to die anyway. (When Paul said train, I think he meant make me feel like I had been hit by a train.) To get through it, I began writing a daily blog about my PLS misadventures. I was brutally honest and talked about my failures as well as my successes. Within two weeks, Paul moved me to Line 2. I died another death. But my body began to respond. And the weight melted off.
By the end of the 12 weeks, I had lost the 50 lbs. I was back.
Life didn’t get any easier. But it got better. I was fired from the radio job (I now have a new one I enjoy). I have written a couple of books. I travel. And I have a good relationship at my morning job. I am now busier than ever. But now I am ready for it. I eat better. I gave up sugary sodas. My mood is better. And I’m in the best shape I’ve ever been in — even better than when I ran the marathon.
Yes, I’m still writing about it. Running and PLS allow me the opportunity to not only train for fitness, they also provide me a level of mental toughness I’ve never had before. I also see more of life’s wisdom. My fitness has opened up new worlds for me.
Paul talks about the Next Level a lot. I’ve tried to define it a few times but let me just say this, the Next Level is when you have the strength and friends to handle anything life throws at you. Like Paul said this morning, “Tough times don’t last. Tough people do.” Life occasionally punches me in the mouth. But I have the strength to get back up and keep going.
That’s why I exercise and write about it. Because I never want a Fit2Fat2Fit2Fat blog. (And I enjoy having a 34-waist.)
You can read my blogs at marshallramsey.com
Nucor Steel in Jackson, Mississippi takes pride in being the largest producer of steel in the United States. Nucor is able to accomplish this while maintaining a culture of safety to ensure the well-being of all employees. This is evident from its involvement in OSHA’s Voluntary Protection Program (VPP). VPP is recognition for companies that achieve injury rates that are below the national Bureau of Labor Statistics average in the industry. In addition to its adherence to safety, Nucor is committed to protecting the environment. Nucor Steel Jackson has a metals recycling facility, General Recycling of Mississippi, which is one of the largest recycling facilities in MS.
Together they are a part of Nucor, the largest recycler in North America. Nucor is committed to doing business while being cultural and environmental stewards in our community. This is showcased by our participation in various community service projects and donations to multiple charities and organizations. All of these practices are exercised with our customer in mind. Nucor seeks to take care of anyone who is impacted by our business. This includes employees, shareholders, and those who purchase and use our products. We are proud to be a part of the MS Legislature Fit 4 Change program.