After the velvet season and the summer lull, the busiest time comes for everyone except the producers of soda (the Coca Cola company does not count) and ice cream - the last quarter. It is at this time that we hope to grab a bigger jackpot and earn ourselves not only annual bonuses, but also new clients who are ready to work with us in the new year.
In this regard, tension is growing in all workplaces, and in order not to burn out in this gold rush, you need to control yourself. If you don't want to spend the New Year's holiday recovering from a nervous breakdown and burnout under a blanket, sipping some sedative broth, these 6 simple tips from Grant Cardone, author of The 10X Rule: The Only Difference Between Success and Failure, will help you stay on track. alive and finish this year with a positive balance.
Healthy sleep
Lifehackers and scientists from all over the world constantly warn that lack of sleep causes a lot of problems at work and health problems. “Working more” does not mean “working productively” and what a tired person will do in two hours will take half as much time for a well-rested and well-slept person. Healthy sleep is an important component of the life of a healthy and successful person. Trying to curry favor with management or make a project “for yesterday” will not make anyone better.
Give your all to your work
This means that during the entire working period you are engaged in only one thing - your immediate task. You pay attention exclusively to her and nothing else. Sometimes you cannot resist the temptation, so you must prepare in advance:
- Silence your phone and put it somewhere away, out of reach; Also turn off notifications on your computer.
- Ask your colleagues not to disturb you for a while. If you work in a closed office, post a “Do Not Disturb” sign on the door.
- Log out of all social networks on your computer and close all unnecessary tabs. Remove them from your bookmarks.
One more thing: keep your desk tidy. The fewer objects, the fewer distractions.
Write down your goals twice a day
Make a list of your main goals in the morning and before bed. This will help you focus on what you want and adjust your goals as you go. And these may not necessarily be exclusively work to-do lists. These could be your personal goals. For example, why do you go to work every morning? What exactly do you want to achieve? What is your main motive? Focusing on your main goals, understanding their importance and passion for your work will provide you with the necessary fuel that will help you achieve the desired results.
A set of exercises for all muscle groups
Introducing a set of functional exercises from Keith Rich, a personal trainer, Pilates trainer and fitness blogger from the USA.
How to build a lesson
- Do the exercises consistently.
- Move at your own pace and watch your technique.
- Additionally, it is not necessary to do warm-up and stretching exercises - Keith Rich’s lesson already has all this.
- Do this program 3-4 times a week.
To complete the complex you only need a mat.
Warm-up
Perform these exercises at a slow pace to prepare your body for stress, gently stretch your muscles, and improve joint mobility.
Side bends
Stand straight, place your feet wider than your shoulders. Stretch your arms above your head, clasping your fingers and pointing your palms up. Stretch your crown upward, work your abdominal muscles, keep your knees soft. Gently lean your body to the left, stretching the right side surface of the body. Stay here for 10-15 seconds. Then return to the center and lean to the right, also holding at the extreme point of the movement for 10-15 seconds. This is one repetition, do 4 of these in each direction.
Backbend and tilt
Stand straight, place your feet wider than your shoulders. Clasp your palms and place it on the back of your head, spreading your elbows to the sides. Gently bend your chest back, gently stretching the front surface of your body. Stay in this position for 20 seconds, relaxing your neck and shoulders. Then gently lean your body forward, lowering your hands to the floor. Relax your back and “hang” with your body for 10-15 seconds.
Lunge Crunches
Get into a plank position with your arms and toes straight. From this position, step your right foot forward, placing it as close to your palms as possible. Do not bend in the lower back, feel the stretch in the muscles of the thighs and the work in the hip joints. Then twist your body to the right and extend your right arm up, distributing your body weight between your feet and your left palm. Lock in this position for 10 seconds. Then lower your right palm to the floor, straighten your knees, and lean your body forward. Feel the stretch in the muscles of your legs and back. Then bend your right knee again, twist your body to the right and extend your right palm up. This is one repetition, do 4 of these in each direction.
Main block of exercises
Perform them at an average pace and watch your technique.
Jumping and sumo squats
Stand straight with your feet hip-width apart. Place your palms together at the level of the solar plexus. Push your feet off the floor and jump up twice. As you jump up a third time, land with your feet wide apart. In this position, bend your knees and lower yourself into a sumo squat. Work your abdominal muscles, buttocks and legs. Don't arch at the waist. This is one repetition, do 5 of these at a medium pace.
Wide Leg Squats
Place your feet wider than your shoulders, point your toes forward and slightly to the sides. Bend your elbows and raise your hands to eye level. Bend your knees, push your pelvis back and lower into a squat. Work your abdominal muscles, buttocks and legs. Then smoothly straighten up and stretch your arms up. Don't arch at the waist. This is one repetition, do 15 of these at a medium pace.
Twisting the body in a standing position
Stand straight, feet hip-width apart. Bend your elbows and move your hands behind your head. Place your right leg slightly to the side. Bend your right leg, lift it up, twist your body to the right and try to touch your left elbow to your right knee. Then lower your right leg to the floor and return to the starting position. Bend your right knee, move it to the side and, leaning your body to the right, try to connect your right elbow and right knee. Return to the starting position, this is one repetition. Do 15 of these in each direction.
Swing your legs
Stand straight, place your feet hip-width apart, bend your knees slightly. Lean your body forward slightly, extend your arms and clasp them together at chest level. Shift your body weight to your left leg, and bend your right leg more strongly and move it back. Feel the muscles in your legs, buttocks, thighs and core working. Return to the starting position by lowering your right foot to the floor. This is one repetition, do 20 of these in each direction.
Knee push-ups
Get down on your knees, lean your body forward, place your palms on the floor under your chest. Place them so that the thumbs and index fingers of both palms touch each other. In this position, work your abs, chest and back muscles. Bend your elbows, lowering your body down. Then smoothly straighten your arms, returning to the starting position. This is one repetition, do 10 of these .
"Jumping Jack" (variation)
Stand straight, feet hip-width apart, bend your elbows, pull them towards your body, clench your palms into fists. Jump with your feet wider than your shoulders, straighten your elbows and throw your arms forward. Then, again pulling them towards the body, bring your feet together and return to the starting position. Work the muscles of your legs, abs, back and arms. Don't bend your lower back or strain your neck. This is one repetition, do 15 of these .
Leg swings with squats
Stand straight, feet shoulder-width apart. Raise your arms to chest level, bend your elbows, clench your palms into fists and point them towards each other. Bend your knees, lower yourself into a squat, and work your abs, buttocks, and legs. Then straighten up, transfer your body weight to your left foot, and move your right leg to the side. At the same time, spread your arms to the sides. This is one repetition, do 15 of these in each direction.
Diagonal leg swings
Stand straight, feet shoulder-width apart. Raise your hands up and clasp your fingers above your head. Stretch your crown upward. Move your left leg to the left and back. Shift your body weight to your right leg. Working the muscles of your legs, arms and abs, smoothly lift your left leg up, while at the same time stretch your body to the left and back. Return to the starting position for one repetition. Do 15 of these in each direction.
Climber with leg rotation
Get down on your knees, lean your body forward, place your palms under your shoulders. Get into a plank position with your arms and toes straight. In this position, bend your left knee, pull it closer to your stomach and rotate it in a counterclockwise circle. “Draw” 20 such circles , then change the position of your legs and do the same to the right side.
Reverse push-ups
Sit on the mat, bend your knees and place your feet on the floor. Place your palms behind your body, pointing your fingers towards your feet. Don't squeeze your neck with your shoulders. Lift your pelvis up. In this position, bend your elbows and lower your body closer to the floor, then straighten your arms, returning to the starting position. This is one repetition, do 20 of these.
Running in place
Stand straight, feet shoulder-width apart, bend your elbows and pull your arms up to your body. Bend your knees and alternately lift them as high as possible, simulating running. Move like this for a minute.
Lunges with Leg Raises
Stand straight, feet shoulder-width apart, bend your elbows and raise your arms in front of you to face level. Step your left foot back and, with your knees slightly bent, lower into a lunge. Then transfer your body weight to your right leg, push your left foot off the floor and lift your bent left leg in front of you, stretch your left knee up. Extend your arms to the sides, keeping your elbows bent and your shoulder blades together. This is one repetition, do 20 of these in each direction.
Diagonal leg swings
Stand straight, feet shoulder-width apart. Raise your hands up and clasp your fingers above your head. Stretch your crown upward. Move your left leg to the left and back. Shift your body weight to your right leg. Working the muscles of your legs, arms and abs, smoothly lift your left leg up, while at the same time stretch your body to the left and back. Return to the starting position for one repetition. Do 15 of these in each direction.
Plank with alternating knees
Take a lying position with support on your forearms and toes. Stretch forward with the crown of your head, do not bend in the lower back, actively work the muscles of your abs, arms, legs and buttocks. In this position, bend your left knee slightly and touch the floor, then straighten your left leg and touch the floor with your right knee. Repeat for a minute.
Roll Up
Lie on your back with your legs straight. Stretch your arms behind your head. From this position, smoothly twist your body forward, lifting your arms above the floor first, then the back of your head, shoulders, chest and lower back. Round your back and reach your arms forward. Then also smoothly lower your body to the floor, placing your lower back on the mat first, then your thoracic spine, shoulder blades, back of your head and arms. Work your abdominal and back muscles. This will amount to one repetition, perform 10 such movements .
Lumbar stretching
Lie on your back, bend your knees, pull them towards your stomach. Place your hands on your shins and press them against your body, rounding your lower back. Sway smoothly from side to side, relaxing your back muscles for 40 seconds .
"A hundred"
Lie on your back. Smoothly lift both legs up. Twist your body forward, lift the back of your head, shoulders and neck from the mat, stretch your arms above the floor. At the same time, smoothly move your hands up and down with a small amplitude. Perform 100 such movements (not at once, but in several approaches).
"Fold"
Lie on your back, stretch your legs up at an angle of 45 degrees, stretch your arms behind your head. Raise the back of your head off the floor. Using your abdominal muscles, twist your body slightly forward, bend your knees and pull them towards your chest. At the same time, move your hands forward and touch your shins with them. Return to the starting position, perform 10 such movements .
Alternate leg stretching
Lie on your back, raise your legs up. Stretch your arms along your body. Pull your right thigh towards you, clasp your knee with your hands, twist your body forward, lift your shoulders, back of your head and neck above the floor. At the same time, lower your left leg down until it is parallel to the floor. Then change the position of your legs: lower your right one until it is parallel to the floor, and pull your left one towards you and clasp your knee. This will amount to one repetition. Perform 8-10 of these repetitions on each leg.
Lying leg raise
Lie on your back, place your hands behind your head. Stretch your legs. Twist your body forward, lift your shoulders, back of your head and arms above the floor. In this position, smoothly raise your legs to a right angle, then also smoothly lower to the starting position. This will amount to one repetition, do 8-10 of these.
Lying crunches
Lie on your back, place your hands behind your head. Stretch your legs. Twist your body forward and to the left, while at the same time lift your right knee off the floor. Stretch your right knee and left elbow towards each other. Work your abdominal muscles. This will amount to one repetition, perform 8-10 of these in each direction .
Swing
Lie on your stomach, stretch your arms forward. Pull your toes away from you. Raise your head, do not strain your neck. Directing your gaze to the floor, simultaneously smoothly lift your right arm and left leg above the mat. Work your core, abs, back, arms and legs. Then gently lower them to the floor and lift your left arm and right leg in the same way. This will amount to one repetition. Perform 10-12 movements in each direction.
Child's Pose
Get down on your knees, place your palms on the floor. As you exhale, press your buttocks to your feet and, lowering your body, stretch your arms forward. Lower your forehead to the floor, stay in this position for 30 seconds .
Lunge Crunches
Get down on your knees and from this position move your left leg forward and place it in front of you. Lean your body forward. Place your hands on the sides of your right foot. Do not bend in the lower back, feel the stretch in the muscles of the thighs and the work in the hip joints. Twist your body to the right and extend your right arm up. Lock in this position for 10 seconds , return to the starting position. This is one repetition, do 5 of these in each direction .
Stretching the back of the legs
Get down on your knees and from this position move your right leg forward. Push your pelvis back, straighten your right leg and place it on your heel. Lean your body forward. Hands on the sides of the right foot. As you straighten your leg, feel the stretch in the back of your thigh. Stay in this position for 30 seconds. Then repeat the same on the other side.
Play sports
Physical activity is as much fuel for our body as passion for work. Even if you are completely overwhelmed, find at least five minutes for yourself to stretch a little. If the terrain allows (walking along a busy highway has never done anyone any good) and distance, walk part of the way to work. There are a huge number of workout options even for very busy people - 15-20 minutes a day will be enough to ensure that the ship does not fall apart on the way to the harbor.
Why do muscles lose tone?
This is a normal process. “Loss of tone is a violation of muscle balance, and it can have different reasons,” comments Natella Vladimirova, personal trainer and author of the Instagram blog @ trainer . vladimirova .
— The most common cause of muscle atrophy is a sedentary lifestyle. Since we spend most of our time sitting, the muscles of the back, abs, and cervical-collar area lose tone first.” Another reason for the loss of muscle tone is the inability to “properly use” the muscles of the body. “The loss of tone also depends on the person’s level of fitness,” notes Anastasia Yurkova, master trainer of the X - Fit in Russia . - If the body is functional and can move correctly and efficiently, then even with normal walking and everyday activities it will receive a good load and remain fit. And if there are many violations in it, then tone and functionality are quickly lost.”
You can restore muscle tone with regular exercise. However, there are nuances here: you need to load the muscles in doses.
Watch what you wear
One cannot underestimate the influence of a person’s appearance, including clothing, on others. It’s not for nothing that wise people say that people are greeted by their clothes and seen off by their minds. The right clothes can not only inspire respect and interest, but also give confidence to those who wear them correctly. Grant Cardon believes that respectful and admiring glances can add positive energy that will help you get through the rest of the work day in a productive state. And a person who feels confident stops worrying about little things and focuses on the main goals.
Make sure your work area is set up correctly
Problems due to a sedentary lifestyle arise because the workplace is not designed correctly. If you sit for a long time in an uncomfortable chair at a tiny, cluttered desk, your productivity, overall well-being and concentration will clearly decrease.
This means that you will have to spend even more time to focus on the task and still complete it. Therefore, the first step is to clear your desktop by removing unnecessary things from it. Leave only your laptop (desktop computer), pen and notepad.
Now it’s the turn of the chair or armchair. Ideally, a work chair should be ergonomic and suitable for your height - the back of the chair should completely fit your back. It is important that the chair is not too high or low in relation to the table. You should be comfortable keeping your elbows in a natural position - not bending or reaching if you want to lean on the table.
The monitor should be at eye level. If convenient, place several books under your laptop to raise it higher.
Proper organization of the workspace and a comfortable seat at the table is half the battle. But even all this is far from a guarantee that there will be no negative consequences of a sedentary lifestyle. So follow these tips to avoid health problems.
No negativity at home or at work
Try to eliminate negativity and all words that start with “not” from your work before delivering an important project. Everyone already understands perfectly well that it will be difficult, and in some places almost impossible, but statements in the style of “we CANNOT”, “we WILL NOT succeed”, “we WILL NOT make it”, “this is IMPOSSIBLE” and so on clearly will not add energy and confidence. This will not motivate people in any way, and the already scarce resources will be completely exhausted. Yes, it’s difficult, yes, you’ll have to strain and push, but only without “no”! And you shouldn’t take your anger out on your colleagues either. Just like you shouldn’t bring negativity from work into your family’s home. Home is your castle. This is a harbor where your ship can rest peacefully and hide from the storm. Why carry the storm with you?
As a person who worked for almost two years in an online gift store, I understand perfectly well what it means to be overwhelmed at work before the New Year holidays. Everything Cardon says works, and if you try to stick to these rules, adding a few of your own, the last quarter of the year will pass without losses 
How to always be on your toes
We often hear the expression “staying on our toes.” But what it means is difficult to understand. In business, being in good shape means meeting the conditions of the modern world, being competitive, a professional, and possessing all the new information. To be in good shape in a relationship means to maintain the freshness of feelings, the youth of the relationship, to support your partner, to nourish the relationship. What does it mean to be in good shape in your own life? Let's try to answer this question.
In order to understand how to be in good shape, you need to maintain your internal resources, live in harmony with your body and soul, and maintain your health. To be in good shape in your own life means to remain calm and reasonable, to always be on top, to have time for everything and at the same time to feel great. To keep yourself in good shape, you need to use methods of maintaining internal resources.
1. One of the methods of maintaining internal resources is the ability to live more slowly. Many people try to speed up their lives so much that they lose their bearings. They engage in a constant pursuit of life, completely unaware of the fact that this race has no meaning. Thanks to this, they don’t have time to look back when they realize that they have lived half their life in vain. In order to know how to live in good shape, you need to meaningfully live every minute of your life and not waste your strength and nerves.
2. Another method of maintaining internal resources is activity. Just don’t confuse vitality with the desire to live faster. We are talking about physical activity. If you want to know how to stay in good shape, you must constantly move, play sports, hike more often, and travel. Thanks to physical activity, you will keep your body and your health in good shape.
3. The main methods of maintaining internal resources are nourishing not only the body, but also the soul. You must learn to eat the right foods, rid your body of harmful substances, and learn to enjoy food. In order to know how to be in good shape, you need to feed your soul with positive energy, new knowledge, and useful information. You must understand that the soul and body are inseparable. Therefore, if you want to understand how to be in good shape, you must pay attention to both.
4. A very important method of maintaining internal resources is water. You should drink at least 2.5 liters of clean water per day. In addition, water procedures are very important. Don’t forget to wash your face with cold water, take a contrast shower, and cleanse your body. As for the soul, with the help of one simple exercise you can cope with the negativity that comes from strangers. If you want to be on your toes, then when you are faced with a conflict situation, then imagine that you are standing under a cool shower, and the water washes off all the dirt that your opponent is pouring on you. You will notice how your soul is cleansed of negativity.
5. Another effective method of maintaining internal strength is the ability to devote time to yourself. Are you used to taking care of others? So know how to take time for yourself. Spend it with benefit for your body. You can just sleep, because healthy sleep is another answer to the question: “how to stay in good shape?” You can read an interesting book, watch a good movie, or just take a walk. The main thing is that you understand that these minutes belong only to you.
6. An effective method of maintaining internal strength is getting rid of fears. Stop being afraid of the future, stop being afraid to make mistakes. After all, this is how you subconsciously program yourself for failure, waste your energy, and your health suffers as a result. If you want to know how to be on your toes, then learn to ignore your fears. Remember that all the worst and all the best happen unexpectedly. And no matter how hard you try to protect yourself, you won’t succeed. Therefore, do not waste your time on empty worries. Better spend it to your advantage.
7. If you want to know the most effective method of maintaining internal strength, be an optimist. If you have a positive attitude and solve all your problems with a smile, then you will definitely be in good shape. By ridding yourself of unnecessary worries and empty problems, you will find a calm and healthy life in harmony with yourself, you will understand how to be in good shape.
And yet, what to do?
How to add psychological tone to yourself and restore the taste of life?
In short - find an exciting, not necessarily big at the first stage, goal or activity that will oblige you to go on a journey of overcoming, research and experimentation.
But there is one amendment.
I hope that by this stage I was able to convey the idea that without high-quality self-diagnosis, not a single universal piece of advice will work.
So, in situations of excessive “sagging” on all fronts and a general chronic state of the swamp (provided that you are generally healthy), I would recommend starting only with the body. That is, if you understand to yourself that with incendiary goals, well, nothing at all, and your body “slows down”, like everything else, then take on the body first. But systematically, regularly. By adding tone to your “physics”, you will also influence your head; after a while, it will even be easier for you to comprehend topics about goals and planning. It will become obvious that you don’t need to immediately crawl up the conditional “Everest”, that appetite comes with eating, and your path opens up on the path to small but conscious personal interests through a series of various goals, and not through one single colorful leap.
If everything is not so advanced and your “string” just needs to be “tightened” a little, know: the only way to do this is to come up with interesting goals and exciting activities, move towards them, and overcome obstacles. Even making mistakes is better than doing nothing. Mistakes give us a boost, even if a false note hurts the ear, it’s still better than collecting dust on a shelf and not making a full sound for years. This is not what our instrument was created for, not this.
Shake-up, or Drainage of the surrounding reality
This method is rather auxiliary, as it is essentially a crutch. Will you be able to walk independently after using it or will you always need external support - this is still a big question. But at one time I really loved to regain my tone with shakes, and it helped me, albeit locally. Today I try to level myself only on personal traction. But I still leave the shake up as an option for consideration.
A shake-up can be anything that significantly shakes your usual environment.
Changing jobs, long trips in the spirit of “leave everything and leave”, various retreats, illogical actions, dismissals. Shaking is a sharp knife, you can’t overdo it and it’s extremely important to stick to environmentally friendly and legal methods.
In my case, these were moves to other cities and countries with a complete change of residence. If such a move is your idea and not a need, the tension becomes quite healthy. Also changing jobs and activities. But again, these are all crutches.
We are pushed forward either by a strong external crisis (God forbid), or by our will coupled with intention. But if the second one is not enough yet, and the “string” is already too “sagging”, you can arrange the proper voltage charge for yourself.
Just remember the condition that makes your tension healthy: if not out of love (and that would be ideal), then at least out of good, conscious will. In other words, a shake, especially a strong one, must necessarily go hand in hand with your “I want”, also preferably strong.
But, of course, just tumbling around in new scenery is not enough. It is important to start doing and living in a new way, set goals and move towards them, add “fitness”. The option of returning from a retreat, riding on its energy, and starting everything the same way again will return you to your previous state, the same will happen with moving if you do not take advantage of the stress window and reconsider your approach to life. In short, a crutch is always for a couple of months.
If you are firmly stuck in a swamp and cannot get out, yes, it may make sense to rely on some external tool, but only with the expectation that after some time you will be released, and by that time will you have learned to balance and move on your own two feet or no - it depends on you. This is me again returning to the nauseating topics for “relaxed strings” about rhythm, schedule, plan and life goals.
Rhythm, schedule, plan
The conditional “listen to yourself” in a state of “relaxed string” is quite dangerous, since “yourself” wants to remain relaxed, it is accustomed to this state and will resist any (!) tension at the first stage. You need to think about it, understand it and continue to move forward - even through your own reluctance to do what you decided.
At the same time, please note that when leveling the “tightened string”, everything is exactly the opposite. First of all, you need to learn to listen to the body’s response. A person who is accustomed to putting pressure on himself all the time will also “push himself into relaxation” for the first time until he learns to distinguish between these states. And tightening the string even more is fraught with consequences. Therefore, here any resistance of the body must be taken into account with due respect.
But let's return to the “too relaxed strings.”
You must realize that any restructuring and change is work that will be uncomfortable and uncomfortable at first.
Rhythm, schedule and plan are all definitions of tone that you do not have, so you will resist them with all your might. But this is exactly what will level you out and return your sonority. There is no need to immediately “get tough” and try from tomorrow to live according to the schedule of the Olympic champions or heroes from Instagram (who, unlike the Olympic champions, have not proven their heroism in any way). The regime must be introduced smoothly, from smaller to larger, counting on at least 3–6 months of adjustment.
Take breaks for walks
This is one of the most common—and effective—tips for those who spend a lot of time sitting. True, there is a downside to this too. Breaks can be discouraging, so it's important to plan tasks very clearly.
For example, you can get into the habit of taking a break only after you have finished working on a task. Use your free time wisely - for example, go to the store to buy a healthy snack, or walk the dog if you work from home.
Try to go outside on every break. The advice is, of course, not new. But what if it works: fresh air and vitamin D are still beneficial for both physical health and mental well-being.
For dessert
How not to lose balance? How to achieve lifelong dynamic balance?
Here's a surfer, ask him: "How to never fall off your board?"
There are several ways.
The first and simplest: do not go to sea. This approach always has many evangelists: “it’s safe,” “others don’t come out either,” “I didn’t really want to,” but most importantly, this option has a 100 percent guarantee. You definitely won't fall off the board!
Second: ride only small waves. This is a normal approach, by the way, everyone chooses a life according to their interests, the only problem is that those who are always on small waves do not attribute their stability to imaginary mastery and do not try to speculate on it.
It seems that there is also a third option - just the level of skill, the kind of experience in which you never fall 100%, but something tells me that this is still about the size of your daily waves.
♥
Olesya Vlasova
Add. materials on the topic
This article is the second part of the material “How to help yourself if you feel bad?” The first part discusses the basic principle of self-diagnosis and measures to align “too tight strings” .
In the Contents section, Chapter I, you will find a large amount of material on working correctly with goals : how to set, define and implement them.
About shocks - I have a material “5 tips that I would never give to another person, but which helped me a lot.” It just describes my personal examples of using this approach.
PS You can get acquainted with my personal collection of sources on the topic of physics and metaphysics of conscious changes (what I inspire myself and what I recommend to you) at this link >>. As of 2022, there were 62 books, 74 articles, 15 websites, 27 films, 29 videos + some personal stuff.
