The Perfect Rep: Unlocking The Ultimate Secret For Permanent Effective Training

By: Joey Sheather

This will be the most important piece of information that you will ever read about weight training.

Repetitions… Your entire training career is composed of millions of them. You group them in sets and they are the basis of each workout. Performing them correctly is the difference between success and failure. A perfect repetition, seemingly simple, has many components and is powerfully effective. I am going to explain how to perform the perfect rep and why it is so important.

At the impressionable age of 14 I was lucky enough to be introduced to the world of weight training by a competitive bench presser and ex-Olympic wrestler. He was a cartoonish 5 foot 3, 65 kilo powerhouse with a barrel chest and black pony-tail mullet down to his arse. At his gym in Bellingen he would ensure that I learned and retained precise lifting technique during my first 12 months of training. Thank-you Kevin. Under his supervision I went on to become the Australian School-boys Bench Press Champion at the ripe old of age of 15 with a lift of 87.5 kilograms (192.5 pounds) at a HUGE (laughs) body-weight of 66 kgs (145 lbs). That was after only 6 months of training. Technique and intensity is EVERYTHING!

Kevin sold the gym to a great man called Scott who became a very close friend of mine, a fantastic training partner and the catalyst for my career in Personal Training. He looked somewhat normal in comparison to Kevin sporting a natural, balanced, muscular bodybuilder’s physique. His basic training philosophy was to hit each muscle group from every angle with perfect form designating set and exercise volume in proportion to the size of the muscle group, i.e. back being the most complex and largest received the most exercises while biceps being one of the smallest received the least. I learned a lot from him. Exercise form was always at the fore-front of his teachings.

>From Kevin I discovered that each exercise has an optimum movement path to generate maximum power safely. Scott showed me a broad range of exercises and how to apply good technique to each of them for consistent effectiveness and efficiency. I have taken these lessons with me throughout my career and applied them to my training and the hundreds of exercises that I have created myself.

Anyone who knows me will find that I am extremely particular about good exercise technique. I pay very close attention to the body position and movement pattern adjusting fine components so that the exercise is totally optimised. I must annoy the hell out of my clients sometimes. It works though.

WHY IS PERFECT EXERCISE TECHNIQUE SO IMPORTANT?

Reduced Risk Of Injury…

If you are to remain injury-free throughout your training career you must practise safe, tight, controlled lifting technique for every single repetition. If the movement is as close to biomechanical perfection as possible you will receive maximum stimulation with minimum risk. Injuries will halt your progress every time and can be very serious. Any chance to avoid them should be harnessed, implemented and retained.

Decreased ‘Cheating’ And Involvement Of Unrelated Muscle Groups…

If your form is sloppy there is a good chance that you are not hitting the target muscle as completely as you could be. As soon as your technique declines other muscle groups come into play assisting during the lift, often in an unsafe manner. A classic one is allowing your torso to swing during a bicep curl using your lower back, glutes and hamstrings to get the weight up. There is not only the danger of hurting yourself there is also the probability that you are not taking the target muscles to failure. Keep the form tight and you will stimulate the muscle safely and entirely.

Decreased Involvement And Fatigue From Ancillary Muscle Groups…

Related to the last point the execution of a perfect repetition every time will ensure the target muscle is isolated and fully fatigued before the ancillary muscles (assisting muscles) give out. To make this more clear I will describe two examples where this is a common occurrence. Example 1: when you perform a back exercise if you do not focus on engaging and isolating the targeted muscles of the back then the forearms and biceps will crash and burn before the back is fully worked. Example 2: when you perform a chest exercise if you do not focus on isolating the pectorals during the movement then the triceps and anterior deltoids will give out first impeding the progress of the chest. It is easy for ancillary muscles to come into play during an exercise if your form is sloppy because they are there to assist the movement. But because they are smaller and weaker if you do not make sure that the target muscle is completely fatigued first they will always give out holding backyour progress.

Increased Motor Neuron Innervation And Muscle Fiber Activation…
If you isolate the target muscle group and contract it slowly and intensely through the entire movement you will activate the greatest amount of muscle fibers. A safe and full range of motion (ROM) will involve muscle fibers from the origin (initial attachment) right across to the insertion (final attachment) of the muscle. A slow, intense, precise movement during the entire concentric contraction (muscle shortening) and eccentric contraction (muscle lengthening) will innervate more motor neurons ‘firing’ more muscle fibers. This will facilitate a maximum activation of the muscle fibers and total muscle contraction maximizing strength and muscle gain.

Improved Mind-Muscle Connection…

The mind-muscle connection is your ability to feel the target muscle contract completely and under total control during the execution of an exercise. Usually a muscle group that you find difficult to feel and to develop is one that you have a poor mind-muscle connection with. Consistent, strict form on all of your repetitions will help you gain control of these stubborn body-parts. The mind-muscle connection improves when the path from your motor cortex (the control centre of your brain for movement) to the working muscle becomes more efficient.

Improved Focus, Discipline, Intensity And Quality Of Training…
This level of precision for every single repetition that you perform during your workout demands a massive amount discipline, will-power and intensity. You control the movement of every exercise and apparatus as though it were part of your body. Be patient and apply it to all exercises performed until it becomes second nature. By this stage it will feel awkward to train with sloppy technique and you won’t miss it because you will become stronger and more muscular and injury-free.

COMPONENTS OF A REPETITION

1. Starting Point – where the body is in the appropriate position to begin the Repetition.
2. Concentric Contraction – where the muscle shortens as the weight is lifted through the predetermined Range of Motion (ROM). Also called ‘The Positive Phase’.
3. Mid Point – the point of greatest contraction at the top of the Repetition where you pause briefly before releasing the weight.
4. Eccentric Contraction – where the muscle lengthens as the weight is released to the Finishing Point. Also called ‘The Negative Phase’.
5. Finishing Point – same as the Starting Point.
   

GUIDELINES TO PERFORMING THE PERFECT REP
Learn And Practice Proper Technique…

Take the time to study the extensive step-by-step video exercise descriptions on my website http://www.GlobalWeightTraining.com. They are demonstrations personally performed by me explaining all the muscles involved, the detailed technique and what the repetitions should look like during a set. There are over 300 hundred exercises; learn them before you perform them.

Apply And Maintain Proper Technique…

Once you have learnt the exercise guidelines make sure you apply them to your training in the gym precisely and consistently. If you forget how to do something go back to the site and look it up.

Repetition Speed…

The repetition speed should for muscle growth and strength in bodybuilding, shaping and toning and for general health should be medium (1-2 seconds) during the Concentric Contraction (where the weight is lifted) and slow (2-5 seconds) during the Eccentric Contraction (where the weight is released). The exact seconds required for each phase of the repetition depends on the size of the range of motion (ROM) of each individual exercise. Example; Calf exercises have a smaller ROM so the time required to perform the repetitions slowly would be reduced. Squats, on the other hand, have a large ROM so the time required to perform the repetitions slowly would be increased. Performing exercise with speed is not without merit and it is prevalent in functional training, power-training, and sport-specific training but there is an increased risk of tissue injury with the sudden force exerted when lifting. There is also greater focus on the tendons, ligaments, bones and joints rather than the muscles.

Ancillary Muscles And Stabilizers…

You cannot perform an exercise safely or effectively unless your body is positioned in accordance with the guidelines for that exercise. This means that once you are set your ancillary muscles (the direct assisting muscles for the movement) and the stabilizers (the muscles that hold the rest of the body in the correct place) must be engaged so that a perfect repetition is performed every time. This will make your body safe, strong and functional.

Abdominals And Core Muscles…

It doesn’t matter which exercise you are performing your mid-section must be switched on for total maximum gains. The abdominals and the core inner muscles of the spine are the superstructure of the body which holds everything together under the stresses of exercise. They lock you safely into the correct position and maintain it during the set. Engaging them properly will stabilise the body, increase your total strength, increase the strength of the abdominals and core muscles themselves, protect the spine and facilitate the implementation of perfect repetitions for all exercises. * To use your mid-section properly during exercise pull your lower abs in towards the spine, pull in the obliques, contract the entire abdominal complex and lift the chest *

Symmetry And Precision Of Movement…

To be certain that both sides of your body develop evenly you must ensure that each exercise is executed symmetrically. Human bodies are never built with faultless balance and the rigours of life make that deviation from perfect symmetry even more profound. To diminish the impact of this continuing you need to train in front of a mirror as much as possible or utilise the constant critical eye of a training partner. This will allow you to supervise and fine-tune your exercise technique at all times reducing imbalances of strength, muscularity and functionality.

Range Of Motion…

Most of the time you need to use a full range of motion (ROM) to stimulate the all of the muscle fibers from the origin, across the belly (the middle bulk), to the insertion of the muscle. If you cheat and continuously use partial repetitions you will lose flexibility and miss out on muscle and strength gains from the outer angles. There is a limit, however, to how large the ROM should be. It is individual to each exercise and should be large enough for maximum muscle fiber stimulation without causing any joint or tissue injury from over-extension. There are techniques and set sequences that are based on partial repetitions but they have their own strict technique and should be used sparingly for shock tactics and variety.

Breathing…

You need to breathe properly during each repetition to maintain a continuous delivery of oxygen around the body to the working muscles. It will also reduce the build-up of carbon-dioxide. This will give you the energy to power through the set and decrease the onset of blood lactate accumulation (OBLA – that awful burn from lactic acid which is caused from glycogen being burnt for energy without the presence of oxygen). Breathing properly also takes the pressure off your cardio-vascular system facilitating normal function under conditions of high stress from intense exercise. It is important to keep the blood pressure down and unnecessary strain off the body as no-one is unbreakable. Another advantage of full, rhythmic breathing is that it will pace the tempo of your repetitions. You can’t take slow, full breaths if your reps are fast and messy.

BASIC BREATHING TECHNIQUE DURING A REPETITION

1. Take a slow, deep intake of breath as the weight is released (when the target muscle stretches and lengthens during the eccentric contraction).
2. Breath out more forcefully as the weight is lifted (when the target muscle engages and shortens during the concentric contraction)There are alternate breathing techniques but this one is simple and safe so remember: breathe in when the weight is released and breathe out when the weight is lifted.
   

INTENSITY

Finally we come to my favourite word; Intensity. To cause the greatest amount of muscle fiber damage and to induce growth producing chemistry within the body you need to push each set to absolute failure or beyond. By that I mean that you make sure you grind out each repetition with perfect technique until it is not possible to perform another without losing your form. To go beyond failure you must utilise a training partner or spotter or perform intensity increasing techniques which are described on our website http://www.GlobalWeightTraining.com. You must however maintain precise technique for each repetition throughout the set no matter what your goal is or how far you push yourself.

There you have it my friends. I have given you the key. Place it in the lock and turn it. Don’t look back. There is so much out there to learn, understand and apply to your training. You may get a little lost among it all but if you know how to perform ‘The Perfect Rep’ every time the most basic element of successful training will be with you forever. Good luck and have fun…

About The Author

Joey Sheather is the head trainer at Global Weight Training, which provides step-by-step instructions on how to get into shape in the shortest possible time. For more information, visit http://www.globalweighttraining.com

Read more...

Everything You've Always Wanted To Know About HIPAA And FERPA

by: Kristine Dunne

Consider this question. Say the mother of a 22-year old student that you have treated requests to see her daughter’s medical records. The Bursar’s office confirms that the student is listed as a dependent for tax purposes. There seems to be no urgent reason for such a release and the student does not wish to give her mother access. How would you protect the privacy of her information?
Situations such as this one that require knowledge of privacy laws to resolve successfully are all too common in the average student health center, yet the acronyms HIPAA and FERPA tend to strike fear into the hearts of the staunchest of college health professionals. So much has been written anecdotally on the subject of how complicated and unspecific these laws are that some may be surprised to find that according to legal professionals, the intersections between the laws are generally clear-cut. This article aims to explain which laws apply to you and what you can do to avoid the headaches that ensue from a conflict between your principles as a care provider and the law.
Six golden rules of privacy law :

1. FERPA never applies to non-students
2. FERPA only applies when the student’s medical records are released
3. HIPAA doesn’t apply to records covered by FERPA or to student “treatment records”
4. Even if you treat non-students, you’re not bound by HIPAA unless you perform electronic transactions.
5. Student health and counseling centers that do perform electronic transactions for non-students only have to abide by HIPAA for those transactions.
6. State laws are applicable whether or not other federal laws apply
   

This is how these rules break down.
RULE 1: FERPA never applies to non-students

RULE 2: FERPA only applies when the student’s medical records are released

The Family Educational Rights and Privacy Act (FERPA) is the older of the two federal privacy laws. Enacted in 1974, one aspect of its governance is the privacy of educational records. There is a popular myth circulating that student medical records fall under the FERPA’s umbrella term “educational records”. In fact, FERPA specifically excludes the treatment records of students in higher education from its definition of educational records (see USC 20, 1232g for a complete definition). It also excludes employees of an educational institution if they are not students. FERPA does come into play, but only if the records are released to someone outside the health center, whether that is the student, their parents, their professors, or another health provider outside the university, at which point they become “educational records” rather than treatment records.

It is important to note that it is not the request for the release that brings FERPA into effect. Many student health professionals believe that if a request to see the records is made that is in accordance with FERPA guidelines, they have to release them or be in violation of FERPA. Not so, says Kristine Dunne, BA, EdM, JD, an associate at the Washington, D.C. office of law firm Arent Fox, LLC.

“It's the release of the records that triggers FERPA,” she explains. “There are no rights extended under FERPA to those medical records until such time as they have been made available to someone other than the treating health professionals, at which point the FERPA protections of student records kick in.”

Applying this to the example at the beginning of the article, if state law doesn’t require you to release the student’s unreleased medical records to her mother, you are under no legal obligation to do so without a court order. Similarly, even if you think a professor may have a “legitimate educational interest” in requesting a student’s unreleased medical records, you still don’t have to release them.

FERPA is just one part of the puzzle, however. The Health Insurance Portability and Accountability Act (HIPAA) of 1996 is another relevant law that seeks to be the national privacy standard in health care. It was updated in 2003 to take into account the trend toward automation and electronic record-keeping. These privacy guidelines have been well publicized and generally uphold the kind of patient confidentiality that most health care providers are comfortable with and there has therefore been a widespread trend in health centers to apply these standards to student medical records, even if they are not legally required. It is important to realize, however, that while its principles of privacy and confidentiality are excellent, in most cases, compliance is not required by law.

RULE 3: HIPAA doesn’t apply to records covered by FERPA or to student medical records which are made, maintained, or used only in connection with the provision of treatment to the student, and are not available to anyone other than persons providing such treatment.

RULE 4: Even if you treat non-students, you’re not bound by HIPAA unless you transmit health care information in electronic form in connection with the submission of claims for payment.

HIPAA’s definition of protected health information (PHI) specifically excludes education records covered by FERPA and the treatment records of students in higher education as defined above. Dunne explains that the goal of this exclusion is simplification.

“If student medical records were subject to HIPAA, there would be two completely different schemes – up until the health center released the record, it would be governed by HIPAA, and when it had been released it would be governed by FERPA,” she says.

This was apparently considered unworkable by Congress, hence the blanket exception that HIPAA makes for any kind of student medical records. However, many student health and counseling centers also treat non-students, and this is where it starts to get a little bit trickier. To be considered a “covered entity” (i.e., bound by HIPAA), your health center must electronically transmit health information in connection with a “HIPAA transaction”. More detailed information on what constitutes a HIPAA transaction can be found in this primer released by The American Council on Education, but essentially it is any administrative or financial task carried out in the course of health care that transmits PHI. If you don’t perform electronic transactions, you don’t have to comply with HIPAA.

RULE 5: Student health and counseling centers that do perform electronic transactions for non-students only have to abide by HIPAA for those transactions.

Usually, every transaction of “covered entities” has to be bound by HIPAA standards, even if they are not all electronic transactions. However, because of the intersection with FERPA, these health centers are able to be bound by HIPAA just for the non-student transactions.

RULE 6: State laws are applicable whether or not other federal laws apply

With all the fuss about HIPAA and FERPA, don’t forget about your state’s laws concerning privacy. In some cases, state laws are the only ones that will apply to student medical records, but even where HIPAA or FERPA apply, state law is still relevant. Despite the fact that HIPAA is a federal law, it bows to state law in those cases where state law is more stringent. Arent Fox Associate Richard Liner, BA, JD, MPH, elaborates:

“HIPAA has an enormous pre-emption problem because it sets a floor and not a ceiling for health care privacy. Congress only established a minimum for protecting patient information. If a state’s laws or regulations are more stringent than HIPAA in their protection of patient health information, then covered entities must follow state requirements.”

This may conjure up ideas of conflicting laws, but Arent Fox counsels that generally, state laws are more specific and will very rarely conflict directly with HIPAA or FERPA. If more than one law is applicable, generally the more stringent requirements will apply. When in doubt, consult counsel before taking action.

Knowing the theory is one thing, but applying it can be a lot more complicated. FERPA requires the student to give written, dated permission before his or her student records information is released – even to other health care providers outside the university, which is a source of frustration for many. But the same information can be released, unauthorized, to school officials who have a “legitimate educational interest”. Similarly, FERPA allows unauthorized disclosure in an emergency, if it is “necessary to protect the health or safety of the student or other persons”. Dunne counsels to rely on common sense to interpret these terms, and to consult counsel early in the process. No law can specifically cover every eventuality; the burden of responsibility and interpretation must, through necessity, rest on the care provider.

This responsibility weighs all the more heavy because schools are concerned about penalties for breaching FERPA. If the Family Policy Compliance Office (FPCO) found a pattern of violations of FERPA with no obvious attempts to follow the guidelines, it could result in a removal of federal funding. However, it is important to know that individuals cannot be prosecuted for a FERPA breach and individual students cannot sue for damages for such a breach. Schools should carefully develop, implement and maintain compliance oversight with regard to these important privacy laws in order to prevent unlawful release of student records. Likewise, if your school treats non-students, files electronic claims and is bound by HIPAA for those transactions, you should make sure that HIPAA protections are implemented, even though a HIPAA violation may not – for now – result in a fine being imposed. Liner explains:

“In the vast majority of cases where there’s found to be a violation of HIPAA, there is what’s called an ‘administrative resolution’, which generally means the mistake wasn’t intentional and the organization voluntarily agrees to take appropriate remedial action.”

No civil fines for violations of HIPAA have been imposed so far, although Liner warns that is likely to soon change.

Although information on the triumvirate of privacy laws has always been available to those who know where to look for it, there is also a wealth of partial and incorrect information available on the Internet that has muddied the waters for those health professionals attempting to do a little research on the laws that apply to them. Dunne and Liner counsel that you should speak to a professional who knows the law in your state and the ins and outs of FERPA and HIPAA if you are worried about misinterpretation of the law. Even if you know the basics, state laws vary greatly and knowing the details of how the three laws intersect will allow you the greatest leeway to interpret them in a way that is consistent with your ethics.

“It is complicated,” sympathizes Liner. “Talk to the privacy officer within the university, if there is one. There are also a few government Web sites that are really good in terms of user-friendly guidance to help people navigate through the more basic pitfalls.” For instance, the Office of Civil Rights, the enforcement agency for the HIPAA privacy standards, offers tremendously helpful information and FAQs on its Web site.

“Consult with your legal counsel to ensure you’re interpreting and applying the law correctly,” adds Dunne. “And be clear to those who use student health center services, especially students, about the laws that apply.”

About The Author

Kristine Dunne, BA, EdM, JD and Richard Liner, BA, JD, MPH, Associates of the Washington, D.C. office of law firm Arent Fox, LLC. This article appeared previously in NuesoftXpress ( http://www.nuesoftxpress.com )

Read more...

True Love Flirting

• True love is when you're still dancing, long after the music has stopped.
• True love is like ghosts, which everyone talks about but few have seen Francois de La Rouchfoucauld.
• True love cannot be found where it does not exist nor can it be hidden where it truly does,
• This is true love. Do you think this happens everyday Westly "Princess Bride"
• A memory of true love is like a favorite song; no matter how many times it plays again, you never get tired of it.
• True love is knowing a person's faults, and loving them even more for them.
• Once you find your true love, your heart will know it because it will always leave a feeling inside of you that never goes away.
  
• I never felt true love until I was with you, and I never felt true sadness until you left me.
• Only a person who has not felt true love can move on in life saying 'There are lots of other fish in the sea
• True love only comes once in a life time, so take it as it goes and enjoy every bit of it while it is still burning strong.
• A person can be in love with someone forever till the end of time. But if that person does not tell or show the feeling of love, it will be just another person living in a dream, lost of true love.
• True love will be remembered by all, yet not all will know of true love.
  

Read more...

Wanting To Know You More..

• I was once told that our souls had met, now only our hearts had to be introduced.
• You dropped your smile: can I pick it up for you?
• You know what would look great on you ? Me
• I I cold rearrange the alphabet, I would put U and I together.
• Are you sure that we haven't met some where in a past life?
• I wish I were a tear so I could start in your eyes, live on your face, and die on your lips.
• I'm a thief, and I'm here to steal you heart.
• Can I have directions to your heart?
• If God would have created something more beautiful than you he would have kept it to him self.
• I looked up sexy in the dictionary today and your name was listed
• Do you believe in love at fist site, or should I walk past you again?
• I've heard sex is a killer, wanna die happy?
• Is your father a terrorist? Because you're the bomb!
• If you were a flower, I'd pick you
• Your body is made up of 90% water and I'm thirsty
• If someone is wearing a shirt with writing on it, go up to them and ask them, "Can I read you shirt in brail?
• Smile if you want to know me more! U will find that I am as special as U
  

Read more...

Thinking OF You

• Baby you must be tired because you've been running through my mind all night!
• Is your dad a thief or something? Because someone stole the stars and put them into your eyes!
• I think I need to call heaven because they've lost one of their angels
• When God made you, he had to have broken the mold because I have never seen anything as beautiful as you.
• Did it hurt when you fell from heaven?
• If you were a Sprite, I'd obey my thirst!
  
• Is your name Gillette? Because you're the best a man can get!
• Do you have a map? Because I keep getting lost in your eyes.
• Because you're hot you must be the reason for global warming
• Damm, I'm glad I'm not blind! Then I can frame u in my mind and heart. What a cool!
• Are you an over due book? Because you've got FINE written all over you!
• I don't care about yesterday, coz I already 4get everything about memories. I just need a 2nd, When d sympathy comes up, a 2nd among 86400 2nds in a day, just like a wink, I will fall 2 u.
• Whatever u already did, just love Ur self b'coz u did it. Whatever u felt, juz love Ur self b'coz felt it.
• When u learn to love urself, u'd better love by far. And I hove u always stay d same b'coz there's nothing about u, I would change.
  

Read more...

Cheers You UP!

• When you are lost, and can't see the light My love will be the star, shining so bright. This is fo you, one that I keep till the end For you are my life and friend.
• When you are sad I will dry your tears When you are scared I will comfort you fears. When you need love, my heart I will share, when you are sick, I will be there and care.
• In a blink of an eye to be exact. I hope you with all my heart and that's a fact.
• You will feel my love when we are apart
• Knowing that nothing can change my heart When you are worried. I will give you hope When you are confused or tense, I will help you cope.
• You totally change my life and the I drink.
• you came to me and I fell in love with you in a blink.
• A special smile a special someone I cant replace. I love you, I always will use filled a space no one can fill
  

Read more...

I Do Care

• A candle may melt and itis fire may die. But the love U have me will always stay as a flame in my heart
• I wrote Ur name in the sand, but the waves washed it away. I wrote Ur name on my hand but I washed it the next day. I wrote Ur name on a piece of paper but I accidentally threw it away. I wrote Ur name in my heart & 4ever it will stay!
• In my life I learned how : 2 love, 2 smile, 2 be happy, 2 be wrong, 2 work hard, 2 be honest, 2 be faithful, 2 4give, but I couldn't learn how 2 stop remembering U.
• Bad time, night time, day time, day time, work time, off time, sad time, happy time, in the mean time "I'm thinking of U all the time."
• They say sugar is sweet N honey is too. But baby what do I call U? Ur sexier than sexy N hotter than that. There's only one name 4 U & that 2 good 2 be true.
• Waiting u is easy, missin U is hard. Within U was wiv me wrapped up in my arms. Constantly think of U when we r apart. I've got the padlock U have key 2 my heart.
• I believe that God above created U 4 me 2 love. He picked U out from all the rest coz he knew I'd love U the best!
• Ur only mine when I dream. When I wake I wanna scream. Ur not mine I am all alone. I can only text U on my phone. Do dreams lie or r they true. I hope so coz honey I want U!
• Rose is exclusively 4 a nice person like U!! from an even nicer person like me!
• First NiTe, First Sight, I Saw, I knEw, LoVe's SwEEtEr ThAn MoUnTaiN DeW, A pRoMise I madE & wiLL kEEp, 2 LoVe U aLwAys.
• Words however sepcial...could never even start, 2 tell U all the love I have 4 U within my heart.
• Another month, another year, another smile, another summer to but there I'll never be another U!
• Why do birds fall fom da sky everytime U walk by? why do stars fall from da sky? coz like me they want 2 be near U!
• Every night when I look at the moon, it reminds me of U. How U can see the same moon. It makes me sometimes sad coz I can see the moon, but I can B4t see U.
  

Read more...