Dr Davis' Back & Wrist Pain Blog

Swimming To Get Fit: A Personal Training Tip From Equinox Fitness in Downtown San Francisco

 

by fitness trainer

Yu Hannah Watanabe

 

Many gym members peek into the pool and shyly walk away. Some don’t engage in swimming due to physical insecurities. Others have technical issues with their stroke, making swimming an inefficient exercise at best, and risking injury at worst. Regardless of a person’s reasons for not swimming, it still consistently remains underappreciated for the totality of the physical benefits it provides. In this article I will explore the advantage of swimming compared to other impact sports, the most common inefficient mistakes made in a swimming form, and lastly the best way to get a cardiovascular workout no matter what your fitness level is.

 

Swimming is unique from other workouts in that it is non-impact, leaving a large door open for therapists and doctors to rehabilitate, strengthen, and help maintain a healthy lifestyle for their patients. Running is an equivalent calorie burning exercise to swimming, however every running step creates a stress of six times the body weight! Repetitive stress is placed on the joints, tendons, and muscles in the lower body, ultimately creating imbalances and injuries to the lower limbs. Alternatively, impact cautious individuals may choose a safer route of water, where bodies become afloat with support of millions of water molecules. While providing a safe haven for those with back, knee, hip, or weight issues, the loss of impact also allows for increased body awareness, strength, and proprioception, creating a fit individual without damaging joints.

 

An average person will jump in the pool and do all they can to propel themselves forward while being completely inefficient with their swimming stroke. Inevitably, their bodies will be flat, butt will be dropped, and arms will be flailing in survival mode. A true stroke should have an anchor-like catch in the beginning (biceps), propulsion of the body past the hand anchor (deltoids), and a full extension of your hands at the end (triceps), as well as having the back engaged the entire time.  The core is the epicenter for swimming as it is in daily life, helping to keep back pain away and supporting good posture. It is a region that gym rats love to spend hours working on, though it is more time efficient to do full body movements incorporating the core instead of isolating it. Swimming works the cardiovascular system and tests core strength while challenging both the legs and arms- consequently, it is a true full body workout. Though swimming is of the highest caloric expending activities, most individuals use only half of the muscles that swimming targets do to inefficiency.

           

Regardless of knowledge and ability, anyone can have an effective workout in the pool.  A simple kicking workout will have anyone out of breath in minutes. It is highly cardiovascular, can be made into an anaerobic set, and is easy to master. Commonly, kicking is improperly done from the knees, firing only the quads, and the body moves forward abruptly with every kick.  The correct kick should feel like a steady glide, with the power coming from the abs and working nearly every muscle, from the butt to the hamstrings. Kicking should be thought of as machinery with two opposing movements rather than two separate movements. This means kicking up should be focused just as much as kicking down. By focusing on only letting the heels coming out of the water and listening for a continuous thunderous noise, you will ensure a tight kick. Holding onto the kickboard, go a full lap at full force. If you’re doing it right, you should be breathless. 

 

In conclusion, swimming provides a non impact exercise that is both challenging to master as well as effectively training the body either aerobically or anaerobically regardless of a person’s fitness level. 

 

Hannah went to UCDavis where she received her B.S. in Exercise Biology.  She swam free, fly, and IM events as a Div. 1 swimmer, placing 3rd at Big West conference. She is an elite personal trainer at Equinox Fitness San Francisco.

All Executive Express Chiropractic patients who would like to try Equinox Fitness Center for one week FREE and get one Fitness Guided workout with a personal trainer such as Hannah, please call Carly at: (415) 593-4000. Or ask one of our doctors for an official pass.

Equinox Fitness San Francisco Personal Training Tip of the Month On "Flexibility"

Crossing the line of flexibility

by Sean Leon Gallon

 

In the world of the physical strength training, flexibility holds a mysterious position. Concepts of what flexibility is, why you need it, how you get it and how you keep it, have been forever unfolding. No matter what you might believe, there is no bending around the truth that human flexibility makes us capable of being bent repeatedly without injury or damage as defined by The American Heritage® Dictionary, while playing a key role in normal human posture and better muscle development.

 

During training or stretching my clients, I often use the term, "Strengthen and lengthen your extension!" About 50% of the time I get a strange look as if they are not understanding what I mean. I remember a young client in training to be a dancer telling me that she was tall enough and that she didn't need to stretch. As funny as that may sound, the awful truth is that most people are not pliable to the importance of being pliable. What is the purpose of having flexibility? Is it necessary for most to be able to go down into a split or to scratch their head with their toe? No! However, beyond having impeccable posture, flexibility can increase your stamina, your daily life performance and keep you agile so that you are exuding youthful energy.

 

Basic human body mechanics strives to work cohesively with gravity. Gravity, being the force that it is, can weigh heavily on the human body if the two are not trained to exist in harmony together as two dancer dancing a tango. Even with amazing muscular strength, if there is no flexibility to achieve normal posture or skeletal alignment with the line of gravity, then gravity will dominate and aches and pains will be the final result of your daily endeavours. When standing with normal posture the body is balanced around the the line of gravity and minimal muscle effort is required. In Stern's text book, Core Concepts, normal posture is highly efficient as the line of gravity passes through the following:

• Through the cervical spine

• Through the lumbar spine

• Slightly behind the hip joint

• In front of the knee joint

• Just in front of the ankle joint

Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and work through positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities.

 

Proper posture:

• Keeps bones and joints in the correct alignment so that muscles are being used properly.
• Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
• Decreases the stress on the ligaments holding the joints of the spine together.
• Prevents the spine from becoming fixed in abnormal positions.
• Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
• Prevents strain or overuse problems.
• Prevents backache and muscular pain.
• Contributes to a good appearance.

The energy use during other various activities (cal/hour, for a 70kg/154lbs person):

• Sleeping = 65cal

• Lying still = 90cal

• Sitting at rest = 100cal

• Standing relaxed = 100cal

• At attention = 115cal

• Walking level at 5kph = 350cal

• Climbing stairs = 1100cal

Of course, this is if you have flexibility to maintain proper human posture. Though the reality is that many of us go about our daily lives with less than par posture in hopes that the few hours a week of physical activity in a gym or outdoors can balance our daily training of sitting behind a desk or standing for 7 or more hours a day, 5 or more days a week for years and years. The unexplained dis-alignment of the skeletal system and/or tight, weak or overactive muscles causing aches and pains are generally the results of our daily training. Personal training, chiropractic visits, massage and other health services are increasingly being recognized as a necessary means to prolong health and wellness. These types of professional services provide us with a deeper understanding and awareness of our body and daily guidelines are given to keep us in good standing. Nonetheless, when we are made aware of our body and are able to achieve proper posture for even a moment, the neuromuscular system must pass through the three phases of learning to maintain proper posture.

 

Three Phases of learning: 

• Cognitive phase - Identification and development of the component parts of the skill - involves formation of a mental picture of the skill

• Associative phase - Linking the component parts into a smooth action - involves practicing the skill and using feedback to perfect the skill

• Autonomous phase - Developing the learned skill so that it becomes automatic - involves little or no conscious thought or attention whilst performing the skill - not all performers reach this stage

Utilizing a range of basic movements in every plane and range of motion through all three phases will aid in achieving and maintaining flexibility and proper posture. Once the autonomous phase is reached more intense and/or complex movement can be implemented to challenge the neuromuscular system. Still, even the most physically aware person needs a pair or professional eyes and attention to make sure that they are moving properly, just like that young dancer. That dancer, by the way, learn to love stretching soon after and by crossing the line of flexibility, she was selected to join the Swedish Ballet a couple of years later. It seems that flexibility can aid us all in reaching our fitness goals or get us a bit closer, so keep on reaching.

 

--

Sean Leon

PERSONAL TRAINER

NASM/Cancer Training Specialist          

EQUINOX                              

301 Pine Street                      

San Francisco, CA        

seanleon.equinox@gmail.com                             

equinoxfitness.com      

 

IT’S NOT FITNESS. IT’S LIFE.  

 

**Please note there is a 24hour cancellation policy in regards to all personal training.**

 

LEARNING TO MANAGE YOUR WEIGHT: SEPARATING FACT FROM FICTION

Equinox Fitness San Francisco Personal Training Tip: By Dawn Gravely  

 Stand in any supermarket checkout line and note the number of covers dedicated to who has lost (or gained) weight, how much and how fast.  There are entire reality shows dedicated to the topic.  Every week it seems, we are introduced to the newest and most amazing weight loss drug.  Supplement after supplement and diet after diet are all touted as “guaranteed” to help you lose those unwanted pounds. Yet, Americans’ are getting bigger. According to a recent CDC report dated July 24, 2009, two-thirds of all adults and one-fifth of all children in the United States

are overweight or obese.  Americais in the midst of an obesity epidemic. 

So what is to be made of all of this and why is weight loss so difficult?  The primary reason is that in spite of the number of infomercials dedicated to the issue, most of what is out there is misinformation. The website of the Centers for Disease Control and Prevention (CDC) states that Americans have  “become ‘obesogenic,’ characterized by environments that promote increased food intake, nonhealthful foods and physical inactivity.”   Or in other words, we need to turn off the infomercials and turn ourselves onto the facts.  In essence, we need to reduce our food intake, start making healthier food choices and make time to exercise.

In the complicated discussion of diet and weight loss, there is one simple truth:  3,500 calories always equals a pound.   Healthy weight loss means losing no more than one to one and a half pounds per week.  That translates to removing 500 to 750 calories from your diet each day.  Therefore any reduction in weight must involve a reduction of calories and an increase in physical activity.   But before we reduce our food intake, we need to have a good understanding of what it is we are consuming.  There is a lot of mindless eating going on:  a casual walk past a candy dish, a glass of wine here or there, etc.  Those miscellaneous calories add up.  I strongly encourage clients to keep a food diary.  This is an invaluable tool in the battle of the bulge.  If you know what you are eating, then you can make well-informed decisions as to where to cut back. Once you begin keeping a food diary, the next step is to gain an understanding of how many calories you should be eating.  A good place to start is with a nutritionist or nutrition consultant.  Another good source is the Dietary Reference Intake (DRI) that can be found online.  The DRI is the current system used by the United Statesand issued by the Instituteof Medicineto make nutrition recommendations for the general public.

While reducing food intake, we still need to make certain we are getting adequate nutrients.   Nutrients include proteins, carbohydrates, fats, vitamins, minerals and water.    This is the problem with fad diets.  They are always deficient in one or more of the necessary nutrients.  So while temporary weight loss may be achieved, long-term adherence to a “diet” is never possible and the lost weight returns.  Therefore, for healthy weight loss and effective weight management, the word “diet” should be eliminated from the discussion and replaced with  “lifestyle modification.”  Which brings us to healthy vs. unhealthy foods. 

Let’s compare a breakfast choice of a donut with a half of a cup of oatmeal.  A Glazed Dunkin Donut contains 180 calories with 8g fat, 25g carbs, 3g protein and 4g trans fat. Quaker Old Fashioned Oatmeal contains 150 calories with 3g fat, 27g carbs, 5g protein and 0g trans fat.  Additionally it has 4g of fiber and 10% of the recommended daily allowance of iron.   So while both food choices are calorically similar, the oatmeal is nutritionally denser.  Nutrient dense foods are essential for healthy weight loss and weight maintenance.  The oatmeal will release sugar (glucose) into the blood stream gradually keeping insulin levels from spiking helping to sustain energy.   The higher content of protein and fiber will help stave off hunger and reduce cravings.   The donut, on the other hand, will definitely cause a spike in blood glucose triggering a corresponding rapid release in insulin.  Rapid spikes in the hormone insulin signal fat storage and are followed by corresponding drops and subsequent hunger.  Chronic roller coaster insulin levels are not only associated with obesity but with the development of Type II diabetes.  Therefore, since calorie reduction is a necessary component of weight loss, choosing “healthy” foods, i.e., nutritionally dense foods, will bolster your chances of success. 

 

Learn to read food labels.  The fewer ingredients listed and the closer the food resembles to its natural state, the more likely it is a healthier choice.   For example, although orange juice is rich in vitamin C, by choosing to eat the orange, you also get the pulp which increases your intake of fiber, and additional minerals and vitamins which are extracted when making the juice.  Choose whole grains over enriched or multi-grain foods.  And watch sugar intake, especially high fructose corn syrup.  Choose leans cuts of meat and make sure to get your fruits and vegetables.   I tell my clients to “Eat the Rainbow” daily, meaning minimally eat a fruit or vegetable representing each hue of the rainbow:  red, orange, yellow, green, blue and purple.  These foods are high in fiber, vitamins, minerals and anti-oxidants.

And finally but equally important is physical activity.   Exercise will not only help you stay within your recommended daily caloric intake, it will increase your energy and boost your mood.  More importantly, exercise is the best form of medicine.  Exercise helps to reduce and may prevent chronic diseases such as hypertension (high blood pressure), high cholesterol, Type II Diabetes, cardiovascular disease, osteoporosis, and many type of cancers.  In fact, the AHA states that physical inactivity is actually a risk factor for developing coronary artery disease.  The American Heart Association (AHA) and the AmericanCollegeof Sports Medicine (ACSM) recommend that adults under the age of 65 get 30 minutes of exercise at 50% to 85% of maximum heart rate each day to maintain a healthy weight.   There are also recommendations for adults over the age of 65, pregnant women and children, but exercise is right for everyone.

However, for weight loss, the AHA and ACSM state that 60 to 90 minutes of moderate physical activity may be necessary.  Moderate physical activity means getting your heart rate up to where you are breathing hard but still can carry on a conversation and you are breaking a sweat.  In other words, you have got to move.  Also, these guidelines recommend both cardio and strength training.   As a personal trainer, I cannot stress enough how putting on muscle helps to lose weight.  First of all, a pound of muscle is significantly smaller than a pound of fat.  If you don’t believe me, the next you are in a supermarket take a look at a pound of ground beef with 30% fat versus a pound of a very lean filet cut.   Second, it takes more energy for your body to maintain a pound of muscle versus a pound of fat.  Translation, individuals with lower body fat percentage burn more calories just while sleeping than those who have a high body fat percentage.

 

I realize that all of this may seem like a lot of time and a lot of effort.  I am not going to lie to you – it is. But this is where a good personal trainer can make the difference between getting on and sticking with a good weight loss program or not.  Not only will a scheduled appointment with a personal trainer keep you honest, but also a well-designed program will get results.  A good personal trainer should evaluate your baseline fitness level and customize an appropriate program designed with your specific goals and any limitations in mind.  A good training program will optimize your time and help you reach your fitness goals sooner.  The investment in a good personal trainer will be your best ally in getting over that hump and ultimately, improving your quality of life.  

Dawn Gravely is National Personal Training Institute Certified Personal Trainer and Nutrition Consultant.  She is a Tier II Trainer at Equinox in San Franciscoand specializes in Weight Loss and Weight Management.   She can be reached at hollywoodperosnaltrainer@yahoo.com. 

Personal Training Tip From Equinox Fitness: Interval Training Vs. Distance Running

  
                                                             

How does interval training differ from just distance running and are the results different as well?"  By: Jan Alotte of Equinox Fitness San Francisco.

 

   Let’s start with the basics. Distance runners who do intervals will inevitably be faster and stronger. And runners who add a base of distance to their speed workouts are more likely to stay injury free.

 

The challenge is to get a distance runner on a track and a speed daemon on the road for more than 10 minutes. Adding either distance or speed work is exactly what both fast and slow twitch runners need to improve performance, and avoid injury.

Distance and speed go hand in hand. Long distance aerobic running gives the strength and ground work on which much will be built. With speed work, by repeating sustained hard efforts at near anaerobic condition, you’ll improve your ability to run hard without going into oxygen debt.

A maxim by which I train and coach my clients is that ‘if you want to run/race fast you have to train fast.’ By combining distance and speed workouts (and strength training), you’ll be able to continue at a faster pace for an extended period of time.

The long run has been emphasized as the building block of training for years. Long distance aerobic running gives the strength and ground work on which much will be built.

Speed work and stamina will all come later, but the ability to run long has many benefits:

•   Strengthens the heart - larger stroke volume.
•   Strengthens the leg muscles - endurance is developed.
•   Mind Work - mental toughness and coping skills are developed.
•   Develops fat burning capacity
•   Increases number and size of mitochondria
•   Increases capillary growth into muscle fibres.
•   Increases myoglobin concentration in muscle fibres.
•   Increases aerobic efficiency.
•   Increase in Maximum VO2.

My challenge as a coach and trainer is teaching runners how to integrate both distance and intervals (and strength training) into their training regime.There are three main reasons to do interval training:

1.    By repeating sustained hard efforts at near anaerobic condition, you’ll improve your ability to run hard without going into oxygen debt.

2.    Interval training also increases your endurance, meaning that you’ll be able to  continue at a certain pace for an extended period of time.

3.    Finally, interval training builds muscle strength. Typical distance running exercises the leg muscles in a certain range of motion, with the focus on slow-twitch fibers. By running at faster speeds, you exercise all leg muscles and improve flexibility during running, both of which will mean improved muscle performance in races. This makes running at a race pace easier and improves top speed for sprint finishes.

  

Don’t get left behind. If you’re a distance runner get on a track or treadmill and do some low intensity intervals! If you’re a short-distance speedster find a trail and get in some miles. And both of you - put strength training into your calendar. Inevitably you will improve your performance and have fun doing something new.

Jan Alotte, Certified Person Trainer and Running Coach

Jan specializes in marathon coaching endurance enhancement and weight loss. A collegiate athlete and competitive marathon runner, Jan teaches an interval training class at Equinox - Shreadmill - the ultimate cardio calorie-burning workout for runners of all levels.

 

To schedule a training session with Jan, call Equinox Fitness San Francisco at 415-593-4000 and mention Executive Express Chiropractic for a special offer.

Runners Knee: An Equinox Fitness Personal Training Tip

Is Your Knee Pain Runners Knee (Patellofemoral Pain Syndrome)?

Knee pain….many people have had knee pain at some point in their lives. There are many things that can cause knee pain, but few people realize that poor posture can actually be causing their knee pain. For example, the most common overuse injury to the knee is Patellofemoral Pain Syndrome (PFPS), which is simply a mistracking kneecap which causes irritation. Symptoms include pain behind or around the kneecap usually towards the center. There may also be pain at the back of the knee, a sense of cracking, or that the knee gives out.  Steps, hills, and uneven terrain can aggravate PFPS.

PFPS typically occurs in younger people, women, and runners, but anyone can develop PFPS symptoms if there is increased stress on the knees. Often times, the mistracking of the kneecap is caused by improper hip alignment in the ankles, hips, and/or low back, and isn’t even a direct problem with the actual knee joint. Correcting these other misalignment's often clears up the PFPS by allowing the kneecap to track properly.

Here are some specific exercises to help prevent Runners Knee.

Chiropractors can also help with runners knee. The doctors at Executive Express Chiropractic specialize in working on extremities and treating not only knees, but the entire body as a whole. Strengthening exercises and specific stretches, especially to the thigh muscles as well as proper alignment  can help prevent knee pain and PFPS.  The fitness trainers at Equinox fitness club can offer an array of exercises specifically designed to lessen and prevent knee pain (and other joint pain) from happening.

The doctors at Executive Express often work hand in hand with Equinox trainers to rehabilitate injuries and return patients back to normal.

Sean Barnes is a Tier 3 trainer at Equinox.  He is a NCSA Certified Strength and Conditioning Specialist. 

To schedule a consultation with Sean, please contact Equinox Fitness Club at (415) 291-6619 and ask for the Executive Express Chiropractic Special Offer.

 

Chiropractic and Weight Training

By San Francisco Chiropractor and Fitness Expert  Dr. Dave Schlute of Executive Express Chiropractic at the SF Embarcadero Center   

There’s no doubt that building stronger muscles through weight lifting will help in all aspects of life, especially with back pain. According to research done at the University of Alberta, and presented at the American Academy of Sports Medicine, weightlifting enhanced quality of life for back pain patients by up to 30%.

Strengthening only one part of the body will not cut it however, one researcher said. The benefit comes from bench presses for the chest, lateral pull-downs for strengthening the back, and leg presses. All three were correlated with pain reduction. When strength increased in those exercises, pain and disability decreased. More frequent training led to better results. The research was done on 240 men and women who had had no back surgery, damaged vertebrae or nerve root problems. All had chronic, non-specific lower-back pain as a result of injury to soft tissue in the lower back. All patients experienced positive results.

What role does Chiropractic play in weight lifting? Weight lifting makes the body stronger by putting more stress on the muscles, bones, and joints forcing them to adapt and become stronger.  However, the same stresses (from weight lifting) can also pull the spine out of alignment. Especially if you are someone that really pushes yourself.  This misalignment is what chiropractors call a subluxation. Subluxations can pinch the nerves that are exiting from in between the bones of the spine leading to pain, dysfunction, and loss of workout time.

In addition, the subluxation/pinched nerve complex can result in decreased muscle strength, scar tissue formation, and soft tissue injuries. And, all of this can be happening without any symptoms…as the symptom often happens last, as with most disease processes…usually when you least expect it.

 Also, many people reach a plateau in the gains they make with weight training. This plateau may be caused by such a subluxation. A licensed Chiropractor can locate these subluxations and relieve the stress caused from weight lifting. This will help prevent injury and allow you to progress further with your workouts.

Karyn S. Marshall was the first woman in history to snatch more than 200 lbs, the first American woman to win a World Championship in weightlifting, and was the strongest woman in the world at one point ('Guiness Book of World Records;' International Weightlifting Federation five world records). She later became a Chiropractor. "I found my chiropractor to be the most important health professional in my athletic career," she says.

Golf great, Tiger Woods, is another example of what the benefits of Chiropractic care can offer an athlete. Tiger Woods states, “lifting weight and seeing a Chiropractor on a regular basis has made me a better golfer. I’ve been going to Chiropractors for as long as I can remember. It’s as important to my training as practicing my swing.”

These two athletes got phenomenal results using both Chiropractic and weight training, however everyone doesn’t have to be a world class athlete to take advantage of the many benefits Chiropractic care has to offer.

Executive Express Chiropractic is the premier and most convenient Chiropractic facility in San Francisco. Our relationship with Equinox Fitness Club, the best exercise facility in the city, is a natural fit for someone wishing to reach their peak performance. To find out more about how Chiropractic can help you reach your fitness goals, please call our office at (415) 392-2225.

What are Shin Splints? How Are They Easily Preventable?

Written By: Tony Lagomarsino, Elite Personal Trainer Equinox Fitness San Francisco

Whether you just going for a jog or training for a race,
without the proper preparation you are putting yourself at risk for one
of the most common running related injuries known as, shin splints.
Shin splints occur along the medial side of the tibia bone (shinbone) in
the connective tissue that attaches the anterior tibialis muscle and the
tibia.  The constant stress of running or jogging causes an inflammation
of the periosteum of the tibia (sheath surrounding the bone).  Shin
splints are most commonly identified by pain, tenderness, and possible
swelling on the interior lower half of the shin.

           Though shin splints can be very painful, they are also
easily preventable.  The first and easiest way to help prevent shin
splints is proper implementation of a pre-run/jog stretching program.
By adequately stretching the muscles of the lower leg, for example the
gastrocnemius, soleus, and anterior tibialis, you can increase
flexibility in these muscles which will help to prevent unnecessary
tension between the muscles and bone.  Most people know how to stretch
the back of their calf, but it is the front that needs attention.  By
placing the top of the foot on top of a ledge pushing down and forward
will get a nice deep stretch in that anterior tibialis muscle.  Strength
training is another way to help decrease the chance of shin splints, but
it requires much more than the common toe raise calf workout.  Toe
raises are great for working the gastrocnemius and soleus, but both of
those muscles are located on the posterior (back) of the lower leg.
Again, being that shin splints are located on the anterior of the lower
leg, our preventative strength training needs should be focused more on
the muscle located there, the anterior tibialis.  Two good exercises for
the anterior tibialis are first to do the opposite movement of toe
raises and practice dorsiflexion (bring the toe to the shin).  Second,
practice standing on one foot while using just the lower leg muscles to
twist internally and externally.  Then try the other foot.  Finally,
make sure that you are using the proper footwear when running or
jogging, biomechanical problems such as overpronation and supination can
be easily corrected by using the right shoes.  A pair of shoes that have
proper shock absorption and provide proper cushioning can substantially
decrease the risk of shin splints.

Tony Lagomarsino is a Tier 1 Personal Trainer at Equinox Fitness in San 
Francisco.  He graduated from Arizona State University in 2009 with a
Bachelors of Science in Kinesiology and has been Personal Training for 5
years. Call 415-593-4000 and mention this article for a free 3 day pass.