Tag: protein

his dying wish

“Comments sections being the fountains of bootless insight that they are, the majority of commenters stated that they would grant a man his dying wish but since the 12-steps of Recovery tend to get well-battered by onlookers who don’t understand addiction and compulsion, I’m inclined to disagree with the majority.”

I recently happened upon some writing about William Griffith Wilson, often known as Bill W. who is credited as one of the founders of Alcoholics Anonymous (12 step) and was the author of ‘The Big Book‘ which detailed how to successfully recover from alcoholism. Bill W.’s lifestyle leaves a little to be desired, as the lifestyles of many men in the first few decades of the 20th century might. I’m addressing it because there’s potential for some know-it-all to try and devalue my point by muddying it up by with irrelevant facts, but I won’t dwell on it because it’s not important to my statement.

The story that got me digging was the documented four (4) requests for a bottle of whiskey to be brought to him in his hospital bed as emphysema gradually dismantled him. Each request was made roughly a week after the previous one, and he was denied every time. When he passed, he was 36 years sober.

Comments sections being the fountains of bootless insight that they are, the majority of commenters stated that they would grant a man his dying wish but since the 12-steps of Recovery tend to get well-battered by onlookers who don’t understand addiction and compulsion, I’m inclined to disagree with the majority. What limited knowledge I have of the 12 steps indicates to me more that it’s a guide toward spiritual enlightenment more so than it is a fleeting attempt to prevent early death or lobbing a metaphorical grenade into all your personal relationships – but that is a discussion for another day, I reckon.

Anyway: The reason I; too, would have denied him has nothing to do with the power of addiction and everything to do with the power of legacy, and the fact that even the slightest rumors of that simple slip-up in the twilight hours of his life would have completely deflated the AA movement and may have shaken the ground on which many recovered addicts stood, and continue to stand now. It may be a documented 20% effective, but that’s still millions upon millions of people.

There are things we are part of that are important, and that are so much bigger than ourselves that deserve our respect even at our weakest points. The 12 steps of Recovery are steeped in this idea. We are artists and creators, and by association to our communities are contributors and groundbreakers, creating a legacy that will one day overshadow our small contributions. In my purview Bill W. is no different in this situation and I’m glad he was able to rely on the people around him at his weakest moments.

Maybe I’m wrong. Lemme know what you think!

Training this week was good. I adhered to my program without wavering and pushed myself as planned.

Monday we swam 750m, and spent a little over half an hour doing it. Neither of us had been in a pool since May so we figured that was a good place to start – and ultimately I don’t think either of us lost much in the way of speed, though we’ll see what happens when the distances increase.

Tuesday I rode 45 minutes on the stationary bike before spending another 40 minutes weightlifting, focusing on my chest and biceps (the ‘pushing’ muscles)

Wednesday was a rest day, and Thursday was a 30 minute jog with my heartrate sitting around 136 beats per minute, hovering consistently between 8.5 and 9 km/hour. Zone 2, babies. I didn’t get my 10 minutes on the stair climber due to running out of time, but I pushed hard on Friday to make up for it.

Friday I rode another 45 minutes – this time paying closer attention to my rpms and watts as I rode in a gear I haven’t been comfortable in since starting back up a few weeks ago… but I’m there now. So I’m pretty consistently pushing 150 watts at 60 rpms. After that I spent another 45 minutes primarily working my back & triceps (the ‘pulling’ muscles) and digging in hard on those muscle groups.

Today is Saturday, and I’ll be biking another 45 minutes and running 15 minutes – I’m possibly doing that as you read this, really. These numbers start to increase next week though.

All in all, I’m good with how this went and I’m looking forward to the increases in effort over the next week when I add time to a couple of those bike sessions.

One Year

“if it’s humanly possible, then it can be done by any one of us.”

1 year ago yesterday I made my first blog entry.

To quickly reflect on what’s happened since then is wild. A year ago I was barely able to swim, and I’d have run further than 10km maybe once or twice ever at that time, and had never run on a trail before…

Since that time Lu and I have trained for and performed an Olympic Length Triathlon before throwing all our efforts behind a Half-Marathon training program. I then completed the Edmonton Half Marathon – my first formal event, and we’re staring down / training for some other challenges I might have never considered possible… since then I’ve made a concerted effort to make my 14.5km commute to work under my own power by either running or biking.

One year is a funny unit of measurement, especially since it’s such a common one. We’ll often think about what we were doing one… five… 10 years ago on New Years Eve, or birthdays, and where we’ll be, but the more seemingly arbitrary dates like October 21st are interesting to me… I mean in truth, today isn’t that arbitrary. It’s my mother’s birthday… it’s the anniversary of the day I moved into my house… and I saw Stiff Little Fingers in my home town that night after moving in! They were great!

I’ve always sort of felt like the year starts in the autumn (despite not being a student for more than 2 decades) but it seems to me that the year starts when the work starts, and the fall is certainly a return to that. Fall introduces the beginning inclement weather, training programs, and a return to normalcy (whatever that means), winter follows with it’s punishing workload, wherein everything is much more difficult. The Spring eventually follows and is largely caked in mud and smells like mold, and we clean up that mess in time to enjoy the end of the cycle – and the summertime is the reward at the end of the year.

Following that narrative, we’ll be moving back indoors for some proper Zone-2 training & strength training, and the occasional swim under controlled temperature and humidity. We’ll be measuring every effort and calorie to optimize our health as we hold onto hope for an early spring and an outdoor run.

I’ve mentioned it before, but we’re building a team to accomplish a goal. we have 4 people so far, and as much as that’s not enough to compete the way I’d like to, it’s enough to compete. Compete… what is that? This is always about finishing and learning.

I’ll cap this monologue with the thought that I come back to from time to time. It’s not ideal to spend too much time reminiscing about the past. Try as we might, we cannot live there, nor can we live in the future – we have to live in the here & now. If we try to live elsewhere, we’ll miss all the good stuff. And so as I quietly blow out the solitary candle on my metaphorical cupcake and celebrate 1 year of continuous blogging – which IS an accomplishment I’m proud of – I’ll say this:

If it’s humanly possible, then it can be done you.

I’ve been gradually ramping up the indoor training this week. A couple 45 minute stationary bike sessions and a couple of resistance training sessions have been successfully executed as I refamiliarize myself with my gym. I’ve devised a training plan for the winter months that gradually increases in intensity but it’s not firm enough to post a this point – I’m not totally sure that I will post the whole thing all at once. This may be more of a week by week sort of thing.

The reason for that is that I’m not 100% set on the parameters for each day of the week, and I do need to allow for travel days with my rock & roll band, so I think I can give a more accurate account on a more micro scale.

I’ll also be able to show “what the goal was” vs. “what I accomplished” because there are days when I go above and beyond, and days that I’m short on time due to other factors in my life. These things happen and we need to be objective about them. I’m unsure if I want to post about macronutrients and calories on a weekly basis – these things do fluctuate sometimes, be it intentional or not.

the harvest

Thanksgiving has never really meant much to me.

I’ve never been big on turkey or ham – obviously less so now that my relationship with the animal kingdom is that of a respectful spectator. Maybe I was ungrateful, or maybe we just didn’t have enough extended family around when I was a kid, but the meaning behind Thanksgiving seemed a ironic to me since we were giving thanks to the creator for the harvest.

As a kid, this just meant summer was over, and that I wasn’t allowed to have any friends over – which didn’t matter much since they weren’t allowed to go outside and do anything either.

As a parent, it means even less.

As a descendant of European colonizers, it’s lost what little meaning it ever had.

As a vegan; however, I feel overjoyed to be part of an ecosystem that is self-sustaining despite the corporate greed that’s weaved it’s way into the fabric of our lives. I’m reminded that the earth owes us nothing, and that we owe it everything. I’m also reminded that you can put seeds in the ground, put water on them, and food comes out – which is more and more remarkable with each passing year.

The creator though – regardless of how you might think of your tumultuous religious upbringing or lack there of – is interesting. If we take the various spiritual texts at face value, and understand that nature (among other things) is a force much bigger and stronger than any of us; which is something that those of us who identify as addicts should be painfully aware of, we’ll also find written that we are made in the image of the creator. This means that we; too, are creators – artists, metal workers, musicians, carpenters, dancers, writers, gardeners, storytellers, – and if there is something I am grateful for in the midst of this socially contracted long weekend, it’s that I am both capable and affirmed in my efforts of creating, and positively affecting the lives of those in my community with my contributions.

So if that’s what we’re celebrating, then happy thanksgiving.

Training this week has been magical. Still riding my bike for transportation; which admittedly has cut into my running a bunch, and cross-training – but I feel the cycling-to-work season closing in around me. Truthfully I have a hard time just “going for a bike ride” without a set destination and a specific time I aim to arrive. Perhaps I’ll be able to change that about myself at some point but it’s just how I tend to treat that activity – except when I’m on a stationary bike, obviously.

Fall is certainly upon us and it’s a special time to be in the river valley. We spend as much time there as we possibly can, especially now that we’re headed into that part of the year where we’re at a deficit for sunlight and nature. This last couple of weeks certainly feels like we’re on borrowed time.

I just returned from a music conference earlier this week, so I’ve got a head full of ideas and the future is promising. That said – Conscious Pilgrim video production has obviously taken a bit of a turn, and will continue to be that way. I intend to post to YouTube periodically. My plan was to post a summer recap (talk about the half marathon, etc) but living in an old house with old appliances and driving an old vehicle have certainly sidelined me with some much-needed repair & maintenance of the aforementioned, and without putting too fine of a point on it, I’ve been a little too busy living life to post about it.

The blog will continue. I love to write – it feels effortless to me and therefor is not a hindrance. My video skills; however, are needed to generate content for Confusionaires at this time and I am anticipating a fairly busy 2023 with that band. I have an eternal appreciation for anyone who can maintain a Youtube Channel in any meaningful way.

what if it kills you

“Most; if not all of us, have an ‘Everest’ – a goal we’d like to conquer in our lifetime. For most in the western world, financial goals or career platitudes come to mind, but there are outliers who are much less concerned with those sorts of feats and are more inclined toward physical, mental, and emotional challenges.”

I was recently listening to a podcast that broached the subject of climbing K2, which is very slightly shorter than Mount Everest, but the path to the summit is much more treacherous than what Mount Everest has to offer. The discussion mentioned that summitting K2 during the winter has never been done until only last year, and there’s no shortage of mountain climbers who’ve tried, and not even come close.

It got me thinking: How would you know when to bail? Pursing victory to the point of injury is not an option, because you still have to climb down the mountain in these cases. There’s no question that the desire to reach the summit is strong, but with a healthy and clear mind – in mid-climb – one would have to determine that to go on would be a fool’s errand.

It got me thinking, on a more metaphorical level, most; if not all of us, have an ‘Everest’ – a goal we’d like to conquer in our lifetime. For most in the western world, financial goals or career platitudes come to mind, but there are outliers who are much less concerned with those sorts of feats and are more inclined toward physical, mental, and emotional challenges.

When do we pull the ripcord?

I don’t have an answer – not a tangible one, anyway – other than to conclude that you’d have to trust your gut to tell you when it’s time to pack up and go home – to fight another day. And you would have to ensure that your gut was trustworthy. It goes without saying that out there on the mountain these decisions are life & death, and it’s quite possible that a persistent enough individual would die up there in pursuit of their goal. It happens pretty frequently.

Personally, I don’t know where the top of ‘my Everest’ is as far as career trajectory goes any better than I know what the limits of my physical training will be. I’m one of those people who’s been pretty good at pretty much everything he’s tried (like, REALLY tried – I’ve half-assed a few things that didn’t pan out the way I would have liked) but I’m fairly certain that I wouldn’t lose my life in any of my current endeavors, no matter how hard-headed I became (or… already am).

I know that if I invested a large sum of money into something that didn’t work out, I’d be okay since I have the means to make more money and recover from the loss. Similarly, my body has the ability to recover from most things that can happen along the running trail or any other physical challenge. I can write more songs, I can work more hours, I can replace damaged equipment – these are the benefits of living moment to moment, really, because even valuable stuff is still just stuff, and there’s more money coming. I’m in no danger of damaging the relationships I’ve maintained because my integrity remains intact, and I can’t see an occasion where I would hurt someone on purpose.

… so where’s the line?

Again, I don’t have an answer so I’ll have to leave this topic as rhetoric – just some food for thought. It seems most likely that you’d have to; as mentioned, trust your gut in the moment – in which case I’d have to advocate maintaining your gut health as best you can, because that’s a lot of responsibility to be handled by a single abdomen.

Training this week is bittersweet. It’s truly a magical time to be meeting my fitness regimen outdoors in our river valley here in Edmonton as the leaves are beginning to turn funny colors, but it’s ominous warning that the snow is coming and I’ll be chased indoors before long is palpable. The urge to soak up every ray of sunshine, inhale every stray histamine that floats on the wind, and push every one of my limits, but there are times when my brain flashes forward to the dearth and dread that winter can bring. I MUST worry about that when it’s happening, and maintain living in THIS moment, Here & NOW.

I won’t lie to you… the bicycle commute to work in the morning is pretty chilly, but the rides home in the early evening are wonderful. I’m optimistic that I can keep going into October, but to what end? Thanksgiving? Halloween? Truthfully, right now it feels like riding into October means being on borrowed time, but every ride is a gift… and a slight reprieve from those chilly temperatures is not out of the question so I’ll cross my fingers for that. My girlfriend has ridden into November in previous years, but it’s a shorter (and slightly later) commute.

I dunno… I’ll digress a bit. This level of cold is not unreasonable – but rain this time of year is a deal breaker for me. There’s no merit in subjecting myself to temperatures around the freezing mark while wet – especially when it means missing future training sessions as a result of illness.

The slow transition back to the gym is in sight, but I’m holding out for the time being.

intellectualizing an emotional response

“Few things happen without thought, and of course the conscious decision to be more grateful, loving, caring, and open has to take place in the brain first, but the practice of getting there is similar to any other training you can put yourself through.”

How often do we ‘should’ ourselves…

We see it all the time in our bird’s eye view of impassioned online debates – the kind of debates that make you want to log off forever and throw your electronic devices into the sun: the battle of scientific fact vs. feeling. These debates don’t have winners in the traditional sense, just people who endure longer than others before locating the ‘block’ button.

‘This is a scientific fact’ vs ‘this is how someone feels’ knows no boundary. Everything from Covid-19 vaccines to whether or not Pluto is a planet seem to illicit both an intellectual and an emotional response, but when are these actually appropriate in our daily lives?

I don’t mean online. If anything, I’d advocate for abstaining from such online debates.

Interestingly, there’ve been studies done to show that although we live and work in a time when there are readily available data analytics for everything (as is the byproduct of having computers so central in our lives), that in professional settings, the extrapolation of such data is either (a) not done in the first place, or (b) completely ignored in favor of a gut-decision made by a manager or executive who largely relies on personal experience as rationale. The studies are often cherry-picked after the fact in an effort to back up the boss’ decision, but typically only in cases where the decision is under scrutiny.

In our personal lives, emotional responses typically make their home around joy, patience, kindness, gentleness, gratitude, and the like – but we as humans are masters of intellectualizing our responses to this just as much as we are masters of emotionalizing math & science. Questions like “Am I showing enough gratitude, and how can I respond better?” or “What are some ways I can be more patient?” do come about, and no doubt come from a good place – but may end up being a little too heady to be genuine. As well, topics like the climate change debate get confirmed or denied based on how we feel about making changes to our daily lives more than any scientific data that’s available.

Few things happen without thought, and of course the conscious decision to be more grateful, loving, caring, and open has to take place in the brain first, but the practice of getting there is similar to any other training you can put yourself through. For example:
– I don’t think about running: I just go for a run at a predetermined time of day for a predetermined distance.
– I don’t think about protein intake: I plan my meals ahead of time, and rest knowing I’m getting what I need when the time comes.
– I don’t think about meditation: I meditate.

These are all things that require some forethought or planning, of course, but when the time comes to actually do them, the infrastructure is already in place for me to do them. I might think about them anyway (or obsess, if we’re being totally transparent), but I really don’t need to do so, in the same way I don’t need to think about what I’m wearing to work tomorrow, because there’s a dress code / uniform and that decision has been made – but I’ll take 20 long minutes to determine what T-shirt I want to wear on a day I’m not scheduled to work only to get dog drool on it in less time than it took to select it. Perhaps my selection of cool T-shirts is too expansive and overwhelming. Nah.

In the end, if I want to show more gratitude for what good things come my way, then I need to begin by acknowledging and appreciating what I have here & now, and not not be too concerned with what it looks like from someone else’s perspective. Love, patience, kindness, and gentleness require similar action – being loving rather than thinking about being loving, being patient rather than thinking about being patient, showing kindness rather than thinking kind thoughts…

If my heart, mind & body are in alignment, then my genuine response will speak for me… and ultimately will require no thought whatsoever.

Training this week has been good. Hard… but good. I have a real desire to push my body to it’s ever-moving limits and I feel satisfied when I get there, but being properly fed is an important piece of that puzzle that I need to prioritize. I’m typically in a slight calorie deficit but sometimes that means ‘running in the red’ a little bit. I almost never feel it during the workout, but the recovery time that follows the workout can feel like a real slog so I need to make sure I’m giving myself enough of what I need to repair my muscles between workouts… which is protein.

We also tried a new smoothie this week that blew my mind and highlighted some things I’ve been missing in my daily food consumption – namely: kale. It gave me the boost of energy I needed to really push my limits at the gym, and reminded me of the importance; not only of diet, but of a varied diet.

As an aside, I’ve also missed a run or two this past week – largely due to forest fire smoke blowing into Edmonton from southern BC. It’s been hard not to reprimand myself for missing these sessions but I’m at no risk of falling off the wagon here… my practice is strong and I can handle an extra rest day here & there provided my calorie consumption is in check. It’s important to remember that there are no training days… only training weeks and training months, and that there IS room to move within my program.

can’t buy happiness

“That little phrase that more often than not used to make ourselves (or other people) change their feelings around a financial decision, a missed opportunity, or even some financial frustration comes from an unlikely place.”

We’ve all heard it, we’ve probably even said it, but this “money can’t buy happiness” needs to at least be put back into it’s original context if we’re going to insist on repeating it.

That little phrase that more often than not used to make ourselves (or other people) change their feelings around a financial decision, a missed opportunity, or even some financial frustration comes from an unlikely place. The phrase was originally used to encourage people who were already financially well-off to consider parting with some of their earnings to help the unfortunate. To say “money can’t buy happiness” would infer that happiness comes from good deeds and acts of service more than it does from the hoarding of wealth. Somewhere along the line, things got a little muddled.

In truth, studies have shown that if an individual were to make $75,000 annually, they could comfortably afford to be happy. That range seems to cap our around $95,000 annually, as similar studies have shown that people making over $105,000 had similar levels of happiness to those making $95,000.

Below these figures, where most of us reside, happiness can still be achieved of course, but not without the caveat of some level of financial stress or struggle. To be in the aforementioned income bracket would mean that care-free living would be attainable.

Money is energy, and frankly, you’re gonna need some. Wanting and working toward these things is not faux pas. Setting financial goals is excellent, and the stigma around money… how much you have… how much you need… how much your borrow… all that needs to stop in order for all of us to embrace life as we want to live it – easier said than done in a capitalist North America.

To flip that… Energy is currency, and the way we carry ourselves and what we invest our loving efforts into has value as well. I’m in no position to tell anyone how their life should be led, but I will say that any shame around our artistic endeavors shouldn’t have any more shame than our work schedules, which shouldn’t have any more shame than our family time, which shouldn’t have any more shame than our alone time. Every one of us is trying to balance life in the most fruitful way possible, and putting up a veneer of our hashtag-best-life is exhausting, and honestly is a distraction from what it’s really important.

There is no shame in your goals, whatever they may be.

Reaching those goals WILL require you to do something different than you’re doing right now, though… and change can be really uncomfortable, but discomfort is a catalyst for change. Pressure causes all manner of beauty, from wildflowers to thunderstorms, from diamonds to puppies… but it’s nothing you can’t handle.

Training this week has been a real trip. I can feel myself getting stronger. I’ve been really clamping down on my food intake as I’m trying to really optimize my body right now and I’m seeing some exciting changes. Race day is coming up quick and I’m feeling ready.

Today, I’m on the road, and I’m graced with the opportunity to traverse a different set of trails than my home town can offer me. I’m fortunate to be in a position to not have to travel to the next town tonight, as playing the same venue 2 nights in a row is a rare treat in this day & age.

As I post this, I am in Grande Prairie, AB and I’ll be performing at the Grande Yellowhead Casino with Robin Kelly. If you’re in the area, swing by tonight!

enough protein

“A couple weeks back I recently posted a blog about protein sources in relation to joint inflammation and capped it off with a statement about getting enough protein, and what that means…”

A couple weeks back I recently posted a blog about protein sources in relation to joint inflammation and capped it off with a statement about getting enough protein, and what that means. What you don’t know about me is that I’m good (enough) with math, especially if that math is going to make my workouts more effective and my life more comfortable. Consider this an entry-level guide, and feel free to reach out through the website for clarification, questions, or anything I’ve missed. Hey! you can straight up correct me if you like…

What protein does: The body uses it to repair muscle and bone, and to make enzymes & hormones. Important stuff.

The Bare Minimum:
Let’s start here. A sedentary person (no discernable physical activity) is still going to need the minimal healthy amount of protein, and it’s not an impossible target. As a general rule, 0.35g for every pound your body weighs.
(body weight) x 0.35g = protein intake

Body Builders & Power Lifters:
These folks reside on the other end of the spectrum from sedentary people. Quite often you’ll see recommendations for 1.0g per pound of bodyweight in your google searches – this advice is often specific to people looking to build a lot of muscle.
(body weight) x 1.0g = protein intake

The Rest Of Us:
Then there’s; what I assume, is you & me. Personally, I shoot for 0.55g per pound of body weight, which puts me just under 100g of protein per day. The reason you might think that is a low number is because I have a total calorie threshold, and because I need to prioritize simple carbohydrates because carbohydrates are the body’s preferred fuel source and I burn a lot of fuel on long runs.
(body weight) x 0.65g = protein intake
You might be aiming to build muscle, but not bodybuilder muscle. Try 0.75b/lb or 0.70b/lb. Your body is going to take a bit of time to adjust to increases, so a gradual build is ideal.

*** Note that increases in protein; even incremental small ones, can cause gas. There’s an adjustment period and no, you won’t always smell like that.

Calorie Deficit:
That calorie threshold I just mentioned is a slight deficit, because I am aiming to burn a bit more belly fat as I progress, here. Calories (kCal) are a unit of measurement for energy in food. My body requires a certain amount of calories in order to function the way I expect it to, and I intentionally eat a little bit less than that so that I can use up some of the stored energy I’ve got – fat cells are that storage.

If you’re new to this idea, there’s a method of determining what a suitable deficit is in order to burn fat. I’ve found the Macro Calculator at HealthyEater.com very helpful over the past few years – I recommend reading the calculation breakdown at the bottom of the page. I also recommend cronometer.com as they’ve developed a great database and user friendly app that takes a lot of the guess work out – it works both on a smart phone and a traditional computer. The free version does plenty!

Solving the puzzle:
There’s a couple important pieces of info to remember here.
#1: The only way to be sure of what you’re eating is to measure it. People will tell you that you’re nuts (trust me) but if you’re going to track macronutrients, and say that you ate 50g of walnuts or half cup of blueberries, you’re going to need to make sure that’s true. Get a kitchen scale and some measuring cups, and don’t worry about the people who question it. ‘Plateauing’ is when you stop seeing results, but 9 times out of 10, it’s happening because of food that’s being eaten without being accounted for.
#2: If you’re trying to burn fat and keep the muscle you currently have, you’re going to need to so some thorough (but not super-intense) resistance training (weight lifting). You need to tell you muscles “I still need you” because when your body starts utilizing the reserves, it’s going to burn anything not being used – including muscle.

In the coming weeks, I’ll be sure to touch on fats & carbohydrates as well as some essential vitamins and minerals. Don’t worry though, there’s still bound to be some of the psychological self-reflection you’ve come to know & love as we work through!

Training this week has been intense. We’re now 3 weeks out from race day, and at the height of our training program here in the next week or so. It’s at this point that I start wanting to build the program that will see us through to the fall. My low & slow runs are essentially twice a week now, on Sunday & Thursday… which means Thursday morning I’ll be jogging all the way to work and expecting to be able to navigate the work day after that. Wish me luck!

A while back I posted about post-event fatigue and although I do aim to take a couple rest days after the Edmonton half-marathon, I don’t aim to stay in the ‘funk’ that often sets in after that. That means having a plan and a goal, so I’m sure I’ll be posting about that as it comes together.

We have a long term goal that will take our focus – it’s happening 12 months from now though, so we’re going to need a few things to carry us through and hold our pattern of progression through till then, because although I haven’t posted what that long term goal is, I assure you it’s a lofty one. What I will say is that we’re building a team, and trying to hand-pick those folks based on a few common traits.